Happy Monday Everyone!! Welcome back and I promise to have some exciting posts for you this week!
Weight Loss Journey Update:
Start Weight: 274.8
Goal Weight: 160 pounds
Today’s Weigh In: 223.4 (.2 loss from Fri!)
Still To Go: 63.4 (Yay!!)
A Word About Willpower… (highlights from Prevention Magazine article, Nov 2011 issue)
Prevention Magazine has a number of helpful articles and have found quite a bit of inspiration, recipes, tips, etc. in the past. (This is not an endorsement!!) But they did have a great article on “Willpower” this month and is pertinent to all of us, no matter where we are in our weight loss journey.
- Get on the “offensive”: head off potential potholes before they appear by doing simple preparatory activities. These can include: cleaning out your pantry of “trigger foods” – if it’s not in the house, you’re less likely to eat it!, doing a weekly meal planning session so that shopping is a breeze and you’ve got everything on hand, pack your daily snacks the night before so it’s easy to put them in your bag for work, etc. the following day, and plot your week’s fitness activities out on Sat/Sun in some type of calendar format that works for you so your work-outs are a snap to follow. Also make sure to schedule in a free day or two and a weekly/goal reward!
- Give yourself a “stress break”: if you have something “big” coming up at home or work, try not to schedule something else “big” – quitting smoking, house shopping, renovating your kitchen, at the same time. Give yourself a little space between to breathe!
- Stay focused but balanced: just because you’re in the middle of a big project or maybe dealing with a med change, don’t forget to keep on a steady sleep schedule, get in your meals and snacks, and give yourself some “me downtime” in the process. Keeping deadlines is important, but so is taking care of yourself!
- We’ve talked about this: Have a written plan to document your progress: Not only does it feel great to look back at your progress, it’s also a help-mate for when you gain a few extra pounds and feel discouraged. You have a “black and white reminder”, a clear way to reinforce for yourself that you can do this!
- Again, another reminder: Reward, Reward, Reward: Make it specific and make it often! Even if it’s something as simple as taking the dog for a walk after work, see where you can do an incentive reward. Maybe it’s 5 fewer minutes less on the elliptical or a piece of dark chocolate with a handful of berries on Friday night. You’ll find that the more specific you make it, the more likely it will help you stay consistent with your goals.
Today’s Tip: Moderation, moderation, moderation! I learned the hard way last night that, after almost 7 months of eating healthy and limiting bread and regular pasta, my body’s tolerance for those types of foods (high carb) has changed – dramatically! I knew that small second helping of pasta was a mistake! So as you change the way you eat, be aware that your body’s digestion process may change as well. You may find that higher fat, sugar, and carb laden foods are more difficult for your system to handle. This doesn’t mean you have to cut out these types of food altogether – just adjust your portion size. And you’ll be surprised when a few bites of a decadent dessert, a smaller portion of pasta with a protein taking center stage, or 1 piece of wheat bread with a bit of sugar free jam or lite peanut butter is just as satisfying as the larger/full portions you used to eat.