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Reminders Instead of Goals

Wednesday, May 06, 2015

Okay, it’s time I stop hiding and post an update about my April doctor’s appointment. This was my deadline for my goals. Well, since I hadn’t met my goals, I was really worried about it. I gained three pounds since six months ago, but my cholesterol and blood sugar levels were about the same. So overall I’m happy with it, as I expected worse.

I talked with my doctor about my struggles with weight. It seems like nothing I do is working any more. I lost 12 pounds last fall, but gained some, lost some, and gained again. I told him I can lose weight at about 1,100 calories a day, but then I’m constantly hungry and cranky, and obsessing about food all day. At 1,400 calories a day, I don’t lose weight, but I’m less hungry. For me to not feel hungry, I need about 1,700 calories a day, but then I gain weight.
I asked my doctor about appetite suppressants. I was thinking about Topamax, a migraine medicine that sometimes helps with weight loss. He thinks the Topamax and other appetite suppressants have so many side effects that they aren’t worth it. His suggestion is to eat smaller meals throughout the day. I currently eat about four meals a day, and he said I should try breaking up the meals even more, as much as eight meals a day, staying within the calorie range. He said I should be “grazing” throughout the day. He also said to emphasize protein, as that is the best way to control hunger. So, I’m going to give this a try.

The other big revelation for me is that I realized I have to stop setting goals and try a different approach. I know that goals really help a lot of people keep motivated, so if it works for you, that’s great. But for me, it seems to stress me out. It was like my diet had become a full-time job that I absolutely hated every day, and wanted to quit because I wasn’t getting results even when I tried my best. It seemed like so much work with no paycheck (weight loss). When I realized a few months ago that I wasn’t going to lose the weight before my doctor’s appointment, I felt like a failure and had a lot of stress and anxiety, which of course makes it even harder to lose weight (my cortisol levels must have been climbing). Then I was depressed, not sleeping well, etc.
After a lot of meditation and trying to step back and analyze the situation, I realized I have to just accept the facts, and not hate myself and beat myself up for my struggles. After about a week of “letting go” of the goals, I started to relax, feel happy again, sleep better, and even get more energy.
So, I’ve decided to replace the word “goal” with the word “reminder.” I’ll remind myself to eat well, exercise, etc., but I won’t use the word goal. To me, that word sets up a competitive, winner or loser battle. Reminder is a gentler word, and I respond better to encouragement than to competition. I’m going to try new things and see what works. And I want to have fun along the way!
Thanks to all the SparkFriends who stopped by my SparkPage and kept in touch. Now that I’m not hiding, I’ll “remind” myself to be more active on the website again!
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Member Comments About This Blog Post
    Reminders sound like a good idea! I think getting more protein will really help you too. I like your doctor! Stay in touch! emoticon
    1853 days ago
    I'm glad you're looking at your situation in a new healthier way. I have better success with 5-6 small meals and lots of protein. I hope you find what works for you.
    1855 days ago
  • no profile photo CD14643906
    Changing your focus is a good idea. A person can drive themselves a little crazy with all that effort. emoticon

    I've limited fruit and crackers (whole grain) from my snacks, and I find that my hunger is decreasing. Less carbs, more protein and fiber. I bought some protein bars to satisfy my sweets cravings: ThinkThin, and Quest Bars. And whey protein to add to my smoothies. Also jerky: teriyaki turkey or beef, hard boiled eggs, a slice of ham wrapped around a tbsp of low fat cream cheese. Cottage cheese with walnuts. Oh, and vegetables with Greek yogurt dip or hummus. Edamame hummus is my favorite.

    Chronic hunger can be caused by an out-of-whack insulin response, and I've been trying, as I said, to limit carbs early in the day. I've been listening to Primal Podcast, and this approach is suggested. It's not giving them up, just waiting until later in the day.

    It's good to see you back online again. emoticon

    1856 days ago

    Comment edited on: 5/6/2015 2:15:19 PM
  • LINDA!
    I think the new ideas will help you. No one needs anymore stress in their life. If changing you mindset regarding the word goals will work...go for it. Everyone has different ways to lose weight and I think most of it is something to do with just words (such as goals). Change things up and find what works for you. emoticon
    1856 days ago

    Welcome back and Thank you for sharing. emoticon emoticon
    1856 days ago
  • no profile photo CD15242108
    Whatever works for you Rosemary is absolutely the perfect road for you!! Boy this is tough and can be so frustrating. I know overall it's worth it. I definitely feel better, however, sometimes the temptation is so overwhelming!
    Good luck and keep posting!

    1856 days ago
    That was happening to me. What I did was find foods that I like, that are high in protein and fiber. Spark People helped me with that. So I made a trail mix with only the nuts that I like. That's my snack between meals. I learned how to include legumes in my dead found some really good recipes and now they are a staple in my diet. The point is that you just have to find an enjoyable way to do what you have to do, find the nutritionally dense foods instead of calorically dense foods that you like to eat; keep exercising and the weight will come off naturally. I also stopped weighing myself every day or week. I switched to taking my measurements once a month, and taking my weight only when I went to the doctor's office. I tried that for three months and I found that my measurements were a better indicator of my weight loss.
    1856 days ago
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