The Physical Process

Yesterday I wrote how losing weight is both a physical and mental process.

For me the most difficult part of losing 130 pounds was in the first 6 - 8 weeks.  It was during this time that I had cravings and had to train myself to eat differently.  At some point the hunger either stopped or I was successful in ignoring it.  

Immediately I stopped drinking soda-- but I really didn't drink that much, so it wasn't that difficult.  Harder choices were cutting way back on processed foods, breads, and added sugar. 

Along the way I discovered that sugar has a downward spiraling effect on me.   By accident I discovered this, of course.  At work I attended a baby shower for a colleague,  I had some cake with frosting.  For the next three days I binged on food- I was constantly hungry and couldn't seem to satisfy a deep craving.   After three days I realized that what I was doing and determined that the frosting was what set me off.   Now that I knew this, you would think I could avoid it happening again--- but no.  I have my weak times and when I let sugar entice me, I end up paying by eating ... and it seems to be unconscious.  I have to "wake up" and force myself to stop.  Then it takes a few days to get back to where I am not thinking about food at all hours of the day.    I know what I want to do, but I do what I don't want to do.  There are always consequences to pay. 

Other things I have learned about myself along this journey:

• I need to be sure I get enough protein. If I don't, my weight loss slows down.
• I need to get enough sleep--which for me is 7 -8 hours a night.
• I need to be able to eat whatever I want--in moderation of course.  If I restrict myself, I rebel and eat it anyway and more.
• I really don't need to eat in the evenings after dinner.  I have a habit of wanting to snack, but it is just a habit. 
• I need to pay attention to the signals my body sent me.  Only eat when I am actually hungry.  Stop when I am no longer hungry.  No clean plate club for me.  It is okay to go out with friends and only have ice tea or coffee. 

These are my truths.  They may or may not work for others. 

What have you discovered about yourself on your weight loss journey ?

Losing Weight is a Physical and Mental Process

Losing weight is both a physical and a mental process.  Both are equally challenging.  My goal in losing weight has always been to become healthier and have a better quality life.  I lost about 130 pounds in a healthy way through diet and exercise.

Although I still have weight to lose, I had to get new clothes to fit my new body. I didn't want to buy too much however, because I want to continue to lose until I come nearer my target weight. 

Here are a couple of pictures showing my new clothes compared to my older clothes:

Where before shopping for clothes was a chore and I tried to avoid it by shopping mainly in catalogs, I now enjoy looking at clothes on the rack that may actually fit me and look nice.   A big frustration is not knowing what size I really am - I always reach for bigger sizes and get into the dressing room to find out that I need to get a smaller size.   My mind still sees me bigger than I am. 

Another thing I did at this time in my journey was to get rid of my older clothes.  I did this for two reasons.  First, I needed the room in my closet for the new clothes.  Second, I wanted to get rid of  them so I wouldn't be tempted to go back to them. 

So last summer, here is some of what I took to Goodwill:

I took clothes that were in good to great condition to Goodwill and I believe I took a total of 8 large bags.  I threw  other clothes that didn't meet my criteria away.  This process was very difficult.  It felt like I had some emotional attachments to some of my clothes.  I did keep a few things that I just didn't want to part with.   I think people may have "comfort clothes" just like there is "comfort food."

Not the weather, but...

The winter has been mild this year, but around here there have been way too many Blizzards! 

I can decide to break the chain

Recently I came across an unattributed quote in a blog and it resonated with me in a big way.  (If you know who I can credit it to, please share!)

The quote can apply to any area of life, but for me it speaks about staying on track with my eating plan and exercising.  My plan for a healthy life.

The quote reads    "One bad morning does not make for a bad day. One bad day does not make for a bad week. One bad week does not make for a bad month. You decide where the chain stops. "

Let me repeat the last line.   You decide where the chain stops. 
YOU.
Who?
YOU

Emphasize the You.  You decide where to stop it. 
Not my family, the doctor, the checkbook, the friends, but me.  

Now emphasize the next word.  Decide.   You  decide where the chain stops. 
This is a choice.  Very simple.  Am I going to stop it quickly or am I going to wallow in it and let it go on?  All I need to do is decide to get back to the plan. 

Now emphasize the next word. Where.  You decide where the chain stops.
I can let it go on and on -- shall I stop it in the morning or at lunch, maybe on Monday.  December 31 is always a good time to stop it- that is why we have the New Year's Resolutions.  Where shall I stop this bad day. 

Now emphasize the last word.  Stops.  You decide where the chain stops.
Finished, done, kaput.  It is over.  Believe it. 

When my plan gets nudged by life, like a train getting derailed--I only need to decide where to stop the runaway train.     I don't need to just sit by like a passive bystander and watch it do damage as it rushes on.   

Decide.  Believe.  Keep on the right track.  
 

Who Rules ?

I'm a bit frustrated and disappointed today. Why? Today is my self-proclaimed weigh-in day. I bet you already know what I am about to write next. I got up on the scale this morning and it has betrayed me! I have gained a half pound since last week.


Now my intellectual self calmly tells me not too worry.

--It could be some water retention

-- it could be some hormonal monthly stuff

-- it could be a fluke

My intellectual self tells me weight fluctuates and next week it may move double, instead I should think about how my clothes are fitting

( it's true-- I was just remarking to myself yesterday that my workout sweats were getting a bit baggy where last week they were a bit more filled out)

but GOLLY! I am doing at least 30 minutes of cardio every day --and I don't like doing cardio ( even though I feel better afterwards). I am strength training 3 times a week and I am doing the videos for the January Workout Challenge. These 10 minute videos really pack a punch!

I haven't been eating all the extras that I really want to -- and most days I am under or at my calorie level --except the weekend --I kind of blew it last weekend-  (But I had nuetralized that weekend excess by Tuesday)

*Sigh*

One thing I could improve upon is tracking my food intake. I usually write it down in a notebook, but don't get it transferred over to where all the nutrients are analyzed soI can see exactly how many calories, protein, fat, carbs, etc. I am eating.  I will try to be more diligent and use my tracker. 

So I stepped on the scale this morning and would have been delighted to see a pound or two gone to reward me for all my persistent effort. Instead I was greeted with a half pound gain. It makes me want to go eat. Seriously! I was tempted to go to the kitchen and just eat--

Isn't it interesting how I can let the scale rule my emotions.

I didn't go eat. Eventually I did have my regular breakfast, but I fought the urge to throw caution to the wind and eat my heart out - literally.

The temptation to soothe my emotions with food has passed now, thank goodness.

What determines how I feel for the day? Me ? Or my scale? Who Rules?

That is the question I will need to ask myself when these days come.
 
Who Rules? 

Pulling out of the H-L Challenge at this time

I decided not to participate in the Hate-Loss Challenge this month.  I have several things going on and don't believe I can do this challenge justice at this time. 

Living in a Hate- Free Zone

I am participating in the Hate-Loss Challenge for the month of January.  This is a new kind of challenge for a new year and it runs from January 1 - 31. 

This is a challenge not of the physical sense (although I believe that it will affect me physically), but of the mental/emotional sense.  This month long endeavor will challenge participants to lose the negative attitudes towards ourselves and will promote positivity and a healthy self-view regardless of our size at the moment.

We need to take care of ourselves - the mental/emotional self, the physical self, and the spiritual self.  All three are important in order to be in balance.  This challenge will focuses on the mental/emotional self.    

It is a new year and this new challenge will help me to transform into my new old self.