Summer and the chaotic days of school/work getting underway again have been tricky. There was even one week at Weight Watchers where I went up a couple of pounds rather than down. Demoralizing. Immediately after came Labor Day, which meant no WW meeting that week. And the next week I had to miss for a funeral. So three calendar weeks went by without an official weigh-in or the support of my group. Oooo, I felt myself slipping. The negative thoughts were flying. I thought it was working this time, but I guess not. Maybe I just can't do this. I started avoiding the smaller clothes I'd been wearing. I didn't get on the scale at home. Items I really didn't need started finding their way into my grocery cart. (Hello again, Ben and Jerry.) Finally this week's meeting arrived and all I could hope for was some encouragement to keep fighting.
I lost 1.6 pounds.
It wasn't much of a loss for three weeks, but under the circumstances I was thrilled. Then when I got to thinking about it, I realized I'd been walking consistently. (A hilly, three-mile loop at a speed of a little above 4mph at least four times a week.) And I realized most of the snacks and meals I go for naturally now are good choices. All those things were second-nature and easy but kept me on a relatively good path even when I made a few bad choices too.
At our WW meeting this week, there was a question for all of us...
How likely are you to achieve lifetime weight-loss success?
A. Definitely will
B. Probably can
C. Maybe, with some luck
D. Sure hope so
E. It would be a shock
I realize that most of the time I'm B. At every WW meeting I have a surge of A. If I go too long without meetings, I fall into C and D. My good habits are buoying me up, yet my attitude is so important. I know from articles and books I've read that visualizing is a trick many athletes use for motivation and training. I'm trying to remember to visualize success every day now, courting the "definitely will" mindset that will combine with my better choices to get me where I need to go.
Wednesday, September 17, 2014
Sunday, July 13, 2014
Tracking
If somebody asks me the pros and cons of a weight loss program, I usually mention that I don't like tracking what I eat. It is a pain in the patootie. It feels a little self-stingy, self-absorbed, and labored. Who can remember to do it consistently? While I'm brushing my teeth in the morning I often realize with a jolt that I've got to figure out everything I ate since breakfast yesterday. And how do you even begin to estimate what is in a dish or serving size if you ate at a restaurant?
But I've noticed something. If I track, I lose weight much more consistently and I eat better too. It doesn't even have to be done perfectly -- just doing the best I can.
My weight loss has been much slower and less consistent since summer began, which I find stressful and frustrating. My Weight Watchers meeting is on Mondays, so this week I promised myself I'd track every day to see if that would make a difference. Now I'm on day seven and it is starting to feel second nature. My scale says I am solidly down a couple of pounds. I did eat more healthy this week. And there were some treats that I might have longingly avoided (with inner grumbling and stress) but tracking allowed me to fit them in using a reasonable portion.
Is tracking really such a pain in the patootie? The truth is that now that WW offers so many options on its smart phone app, tracking is quick and easy. Most of the time I am eating familiar foods that I've stowed on my "favorites" list. Whenever I have to look up a new food or find something reasonable to eat at a restaurant using the WW list, I learn something new. Yup. The WW app builds health knowledge and promotes self-honesty.
I think tracking is my new best friend.
But I've noticed something. If I track, I lose weight much more consistently and I eat better too. It doesn't even have to be done perfectly -- just doing the best I can.
My weight loss has been much slower and less consistent since summer began, which I find stressful and frustrating. My Weight Watchers meeting is on Mondays, so this week I promised myself I'd track every day to see if that would make a difference. Now I'm on day seven and it is starting to feel second nature. My scale says I am solidly down a couple of pounds. I did eat more healthy this week. And there were some treats that I might have longingly avoided (with inner grumbling and stress) but tracking allowed me to fit them in using a reasonable portion.
Is tracking really such a pain in the patootie? The truth is that now that WW offers so many options on its smart phone app, tracking is quick and easy. Most of the time I am eating familiar foods that I've stowed on my "favorites" list. Whenever I have to look up a new food or find something reasonable to eat at a restaurant using the WW list, I learn something new. Yup. The WW app builds health knowledge and promotes self-honesty.
I think tracking is my new best friend.
Wednesday, July 2, 2014
10 %
As of this past Monday, I've lost 10% of my body weight since February. That percentage is known as sort of a magic number because it is the level of weight loss where researchers begin to see significant health benefits. Man. That feels good.
Monday, June 9, 2014
Persistence and Milestone
In May, I took over the leadership of the parents' organization for my child's school and the whole month seemed to vanish in the swirl of the end of the school year. Our family also had several weekend trips. Each special event felt like a wave coming in from the ocean. When you're body surfing, you have to face the ocean and adjust to each wave or you'll get knocked down. I planned ahead for each event as well as I could, but I didn't lose much weight over May.
I'm beginning to accept what a slow journey this will be. After over four months of Weight Watchers, I'm still not quite 25 pounds down. On the other hand, I find myself much more flexible than I've been in the past. When I am much more strict about what I eat, a trip to the amusement park, a weekend with friends, or an ice cream social may be enough to completely sideline me. What I am doing works and is sustainable.
This weekend I at least had a small milestone that gave me encouragement. I haven't been able to slide my engagement ring off my finger in over five years. Yesterday it came off without too much effort and I stood there for a moment, staring at it loose in the palm of my hand. A very good feeling.
I'm beginning to accept what a slow journey this will be. After over four months of Weight Watchers, I'm still not quite 25 pounds down. On the other hand, I find myself much more flexible than I've been in the past. When I am much more strict about what I eat, a trip to the amusement park, a weekend with friends, or an ice cream social may be enough to completely sideline me. What I am doing works and is sustainable.
This weekend I at least had a small milestone that gave me encouragement. I haven't been able to slide my engagement ring off my finger in over five years. Yesterday it came off without too much effort and I stood there for a moment, staring at it loose in the palm of my hand. A very good feeling.
Thursday, May 8, 2014
Speed Adjustment
I'm still here! The hard part for me is that I want to be further along than I am. I've been at this about twelve weeks and I'm sixteen pounds down. My clothes are looser, yet I'm not really able to wear new things yet.
I know there are faster ways of going about this... yet every time I gravitate to them I then start to get frustrated about the food I'm missing out on or mealtime monotony. I feel restricted. When I ease off once more and am willing to lose about a pound a week, I hit my stride again. I stop feeling stressed about food and my body is at peace with the amount of exercise I'm putting in. I also feel at peace that I'm not on the cycle of losing muscle and gaining back fat.
Stay the course!
I know there are faster ways of going about this... yet every time I gravitate to them I then start to get frustrated about the food I'm missing out on or mealtime monotony. I feel restricted. When I ease off once more and am willing to lose about a pound a week, I hit my stride again. I stop feeling stressed about food and my body is at peace with the amount of exercise I'm putting in. I also feel at peace that I'm not on the cycle of losing muscle and gaining back fat.
Stay the course!
Thursday, April 24, 2014
Navigating Easter
Ugh. The lure of chocolate eggs and marshmallow bunnies.
We traveled over Easter, spending time in two households and a hotel. There was even a big Easter party with friends -- that included a pot luck and lots of Easter basket treats. At first I did pretty well, but by sunset on Easter I had to admit that my little snacks, nibbles, and taste tests added up to quite a bit. I really should have tracked my Weight Watchers points; that honesty would have helped me stay on a more even keel despite declaring it a splurge day. The next day was my meeting and weigh-in. For the first time since joining in February, I was up instead of down. It was only a half pound gained, but it was demoralizing. For a couple of days I skidded and spun, craving sugar like crazy. I've had sugar all along, but only in isolated bits and after a meal. I also splurged and had several Diet Dr. Peppers.
It was kind of miserable, really. I badly wanted sugary, carb-laden, over-processed foods but at the very same time I knew that they weren't satisfying me. I'd eat one thing and immediately want another. I gritted my teeth and stopped the treats cold turkey. After two days of eating well and good exercise, I felt normal again. And the scale is dropping again.
Whew!
I don't want to go back there again. I think those sugary treats are almost always going to have to be isolated, separated by good food so they don't become a downward spiral. And any sort of smugness I felt about these changes being permanent is gone. I'm going to be careful.
We traveled over Easter, spending time in two households and a hotel. There was even a big Easter party with friends -- that included a pot luck and lots of Easter basket treats. At first I did pretty well, but by sunset on Easter I had to admit that my little snacks, nibbles, and taste tests added up to quite a bit. I really should have tracked my Weight Watchers points; that honesty would have helped me stay on a more even keel despite declaring it a splurge day. The next day was my meeting and weigh-in. For the first time since joining in February, I was up instead of down. It was only a half pound gained, but it was demoralizing. For a couple of days I skidded and spun, craving sugar like crazy. I've had sugar all along, but only in isolated bits and after a meal. I also splurged and had several Diet Dr. Peppers.
It was kind of miserable, really. I badly wanted sugary, carb-laden, over-processed foods but at the very same time I knew that they weren't satisfying me. I'd eat one thing and immediately want another. I gritted my teeth and stopped the treats cold turkey. After two days of eating well and good exercise, I felt normal again. And the scale is dropping again.
Whew!
I don't want to go back there again. I think those sugary treats are almost always going to have to be isolated, separated by good food so they don't become a downward spiral. And any sort of smugness I felt about these changes being permanent is gone. I'm going to be careful.
Tuesday, April 15, 2014
Still Here!
I've been doing Weight Watchers for nine weeks. This past week I lost 3.6 pounds, bringing my total to just under 15. I'm thrilled that I've lost every week, but I have to be honest that right now it feels like such slow progress. I'm down a dress size but still don't see a very big difference. That said, I'm finding WW easy to follow and feeling great -- a lot more energy but also steady and consistent energy all day. And where I'm seeing a very big difference is in my thought patterns. A sugar hound most of my life, I'm finding it easier to ignore now. I'm finding it easier to decide rationally which foods are worth eating and which aren't. I'm going to keep on keepin' on!
Monday, April 7, 2014
Wobbling
This is "that week." This is when normally I would have just quietly let myself drift back into old bad habits.
I worked hard this week and made sacrifices in social settings despite longing to dig into the food like everyone else -- yet didn't get the results I felt I deserved. I'm solo parenting this week while my husband is off visiting an exciting city, I'm on my period, the weather is yucky, and the basement is leaking rainwater. Sigh. I crave relaxing into the easy fix of rewarding or consoling myself with food.
I've been at this almost two months -- long enough that it doesn't feel exciting anymore. Also, despite consistently losing every week, I'm not far enough in to see much of a difference. People dear to me also chose new healthy tracks recently and, although I truly am happy for them, they are getting bigger results in less time.
Time to stop and think.
Disappointment, envy, worry, and impatience. Name the emotions. Look at them with an impartial eye even if they embarrass me. They are part of me and part of this journey.
Today I went to my Weight Watchers meeting and left feeling encouraged again. The camaraderie truly helps. I'm not alone. And glancing back over my food record, I know that I'm not just eating low-calorie fluff for the sake of numbers on a scale. I've been eating very well, so I know my body has the nutrition it needs. I'm also exercising enough to build muscle. Even if it is slow, I know I picked the right path for me.
I'm not giving up.
I worked hard this week and made sacrifices in social settings despite longing to dig into the food like everyone else -- yet didn't get the results I felt I deserved. I'm solo parenting this week while my husband is off visiting an exciting city, I'm on my period, the weather is yucky, and the basement is leaking rainwater. Sigh. I crave relaxing into the easy fix of rewarding or consoling myself with food.
I've been at this almost two months -- long enough that it doesn't feel exciting anymore. Also, despite consistently losing every week, I'm not far enough in to see much of a difference. People dear to me also chose new healthy tracks recently and, although I truly am happy for them, they are getting bigger results in less time.
Time to stop and think.
Disappointment, envy, worry, and impatience. Name the emotions. Look at them with an impartial eye even if they embarrass me. They are part of me and part of this journey.
Today I went to my Weight Watchers meeting and left feeling encouraged again. The camaraderie truly helps. I'm not alone. And glancing back over my food record, I know that I'm not just eating low-calorie fluff for the sake of numbers on a scale. I've been eating very well, so I know my body has the nutrition it needs. I'm also exercising enough to build muscle. Even if it is slow, I know I picked the right path for me.
I'm not giving up.
Thursday, April 3, 2014
All Clear!
Just wanted to share that the word came back from the doctor regarding my extensive mammgram. All clear! I'm feeling very grateful indeed. And I lost 1.6 pounds according to my Weight Watchers weigh-in on Monday.
Tuesday, March 25, 2014
At Peace with Points
One of the main things that deterred me from Weight Watchers in the past is that I disliked figuring out points. Counting calories is so much easier! Well, I'd amend that now to say that figuring out points is actually pretty easy thanks to WW lists and apps.
I wrote last post about how I loved the point system steering me away from the empty calorie foods I used to turn to every time I tried to lose weight. I still find that very true. But another great thing about the point system is that WW gives daily and weekly allowances. Slowly but surely it is changing my thinking.
I tend to be an all-or-nothing dieter. If I went a little too wild, I'll throw in the towel and decide I'd start back tomorrow. Although a fresh start is great and that line of thinking works for many people, it brought me trouble in two forms. First, I'd use the mess-up to eat whatever I wanted for the rest of the day. If I was starting over tomorrow, then the rest of today didn't count, right? And that brought me to the second problem -- either I'd let something keep me from starting fresh the next day or I'd repeat the pattern of messing up mid-day. I created an endless loop of mess ups and do-overs.
Weight Watcher's weekly points give me enough grace to keep going if I splurge on purpose or slip up. It also extends my thinking to a longer period of time. Knowing I may have busted my point count for the day but still have wiggle room in the week, I am able to find my stride again.
Woooooo hoooooo!
(Note: I missed two WW weigh-ins because of spring break and travel, but I managed to lose 4.4 pounds over that time!)
I wrote last post about how I loved the point system steering me away from the empty calorie foods I used to turn to every time I tried to lose weight. I still find that very true. But another great thing about the point system is that WW gives daily and weekly allowances. Slowly but surely it is changing my thinking.
I tend to be an all-or-nothing dieter. If I went a little too wild, I'll throw in the towel and decide I'd start back tomorrow. Although a fresh start is great and that line of thinking works for many people, it brought me trouble in two forms. First, I'd use the mess-up to eat whatever I wanted for the rest of the day. If I was starting over tomorrow, then the rest of today didn't count, right? And that brought me to the second problem -- either I'd let something keep me from starting fresh the next day or I'd repeat the pattern of messing up mid-day. I created an endless loop of mess ups and do-overs.
Weight Watcher's weekly points give me enough grace to keep going if I splurge on purpose or slip up. It also extends my thinking to a longer period of time. Knowing I may have busted my point count for the day but still have wiggle room in the week, I am able to find my stride again.
Woooooo hoooooo!
(Note: I missed two WW weigh-ins because of spring break and travel, but I managed to lose 4.4 pounds over that time!)
Thursday, March 20, 2014
A Little Scare Can Do You Good
Spring break is over and I managed to lose two pounds despite two road trips. That, my friends, is nothing short of amazing! Yet what kept me on track was fear. I realized the odd sensation in my left breast was morphing into actual pain, which scared me deeply. This autumn, one of my friends was diagnosed with stage 4 breast cancer that first manifested itself in breast and shoulder pain. Yesterday I finally got in to see my doctor and she thinks it is fine, just fibroids. We'll know for sure after a mammogram on April 1 (first available). But I'm taking this as a warning. I've known for years that being overweight is a risk factor for things like cancer, diabetes, heart disease, etc., but I kept telling myself I had plenty of time to make necessary changes. The thought that it might be too late filled me with such remorse. Now that it looks like I have a second chance for health, I'm taking it! The thought that I'd put myself at risk for leaving my beloved guys (hubby, son) and might never see my five year-old grow up was a bucket of cold reality over my head!
Tuesday, March 4, 2014
Weight Watchers
Yesterday was my third week of Weight Watchers and the third week in a row of losing. It feels so good. Although this journey has just begun, already I find my blue jeans easier to button and I no longer feel the urge to immediate shed jeans for sweat pants when I get home. On a deeper level, there's nothing quite like the feeling that you're on your way, that if you just "keep on keepin' on" that you'll get where you need to go. I didn't realize how much guilt and shame I was carrying until I felt it just begin to ease up.
The first two weeks of Weight Watchers they recommend you do "Simple Start." You don't tackle portion control or accountability yet, but instead focus on just eating healthier foods. Last week, then, I finally started tracking points. Each food has a point value base on macronutrients (fats, carbs, and protein) plus fiber. At first I grumbled about having to convert everything into points. But not anymore. Eye opening! I can't tell you how many times last week I chose a food only to realize it wasn't a good value when it came to points. The point system steers users towards whole grains, quality proteins, and the like. With a gulp, I realized what a member of the Susan Powter generation I am. Remember her? She was a bouncingly enthusiastic health guru in the early 1990s, a "former fat housewife who finally got it." Her exercise tips have served me well over the years, but she was one of those folks preaching the anti-fat message. Eat all you want as long as it is fat-free! Sounds good until you realize jelly beans, marshmallows, and circus peanuts are all fat free -- but also nutritionally void and bound to wreck your insulin levels. I've known for a long time that over-processed foods need to be kept to a minimum, but now I realize I'm not as good at spotting them as I thought. I'm still a sucker for clinging to calorie count, reaching for baked chips or the like when they may not be the best choice. I'm learning!
I got messages from a couple of people after the last post. From the bottom of my heart, thanks for the support!
The first two weeks of Weight Watchers they recommend you do "Simple Start." You don't tackle portion control or accountability yet, but instead focus on just eating healthier foods. Last week, then, I finally started tracking points. Each food has a point value base on macronutrients (fats, carbs, and protein) plus fiber. At first I grumbled about having to convert everything into points. But not anymore. Eye opening! I can't tell you how many times last week I chose a food only to realize it wasn't a good value when it came to points. The point system steers users towards whole grains, quality proteins, and the like. With a gulp, I realized what a member of the Susan Powter generation I am. Remember her? She was a bouncingly enthusiastic health guru in the early 1990s, a "former fat housewife who finally got it." Her exercise tips have served me well over the years, but she was one of those folks preaching the anti-fat message. Eat all you want as long as it is fat-free! Sounds good until you realize jelly beans, marshmallows, and circus peanuts are all fat free -- but also nutritionally void and bound to wreck your insulin levels. I've known for a long time that over-processed foods need to be kept to a minimum, but now I realize I'm not as good at spotting them as I thought. I'm still a sucker for clinging to calorie count, reaching for baked chips or the like when they may not be the best choice. I'm learning!
I got messages from a couple of people after the last post. From the bottom of my heart, thanks for the support!
Wednesday, February 26, 2014
Progress!
We're making progress around here! Please see my other blog for a relevant post:
http://journeyleaf.typepad.com/journeyleaf/2014/02/a-healthy-balance.html
Thanks!
http://journeyleaf.typepad.com/journeyleaf/2014/02/a-healthy-balance.html
Thanks!
Tuesday, February 11, 2014
Back in the Saddle
So frustrating.
Late last spring I was doing well and in a healthy groove. Then our family began a two-month-long moving process after buying our home and I let everything fall apart. At first I was doing so much physical work that I was still losing weight. But I stopped keeping track of what I ate and how much exertion I was doing. As the move became increasingly chaotic, I turned to convenience and comfort foods. Downward spiral.
The good news is that I joined Weight Watchers yesterday. I love TOPS and it is certainly cheaper, but there are no daytime meetings in my town. My husband's work schedule changes enough that I kept getting bumped from attending but it was also such a struggle to get myself to the next town at suppertime. I arrived at meetings flustered from getting my family's meal on the table and starving to boot because who wants to eat right before a weigh-in?! The meetings were also fairly long and dragging. I hope WW will mean less obstacles to overcome.
At present, our family is snowed in (or soon will be). The guys are downstairs watching the Olympics while I read through the WW literature. I'm not sure I shopped well enough to be ready to jump into this. But I have to stop waiting until the conditions are "right." Let's face it. The "conditions" really mean enthusiasm and motivation. I have to find that within myself regardless of what is happening around me.
Wish me luck!
Late last spring I was doing well and in a healthy groove. Then our family began a two-month-long moving process after buying our home and I let everything fall apart. At first I was doing so much physical work that I was still losing weight. But I stopped keeping track of what I ate and how much exertion I was doing. As the move became increasingly chaotic, I turned to convenience and comfort foods. Downward spiral.
The good news is that I joined Weight Watchers yesterday. I love TOPS and it is certainly cheaper, but there are no daytime meetings in my town. My husband's work schedule changes enough that I kept getting bumped from attending but it was also such a struggle to get myself to the next town at suppertime. I arrived at meetings flustered from getting my family's meal on the table and starving to boot because who wants to eat right before a weigh-in?! The meetings were also fairly long and dragging. I hope WW will mean less obstacles to overcome.
At present, our family is snowed in (or soon will be). The guys are downstairs watching the Olympics while I read through the WW literature. I'm not sure I shopped well enough to be ready to jump into this. But I have to stop waiting until the conditions are "right." Let's face it. The "conditions" really mean enthusiasm and motivation. I have to find that within myself regardless of what is happening around me.
Wish me luck!
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