Taking Charge : Part 2

My friend Kerri sent me a link to a very interesting website: coachcalorie. It’s full of good advice on healthy eating and exercise.  Here’s a list of things from one of their posts that should help me on my weight loss journey.

Control Portion Sizes

In our super-sized food culture, portion sizes have gotten out of control. Eating portions the size of your fist is a good start towards controlling your food intake. Also, don’t feel like you always need to finish off all the food on your plate. Leaving a couple bites will teach you self-control.

Be Consistent

No one is perfect. We are all going to make mistakes. However, successful people are consistently living a healthy lifestyle. Over a period of time, they are eating healthy 90% of the time, and they are exercising several times a week.  Make exercise and healthy eating part of your everyday routine and soon it will be as second nature as brushing your teeth.

Plan

A healthy lifestyle takes planning. Most mistakes occur from a lack of a plan. Plan your meals in advance so you know what to buy every week at the grocery store. Only buy what you plan on eating, and try to cook your meals ahead of time. The simple nature of reheat and eat makes it much more likely that you’ll stay on track.

Get Active

Nearly everyone who lost over 50 pounds added in some form of physical activity. Even if it was just a little bit, the fact that they were more active helped them lose the weight. The trick is to find an activity you enjoy. Not everyone likes the same exercise. Find an activity you love to do, and then push yourself out of your comfort zone. Get comfortable with being uncomfortable.

Don’t Beat Yourself Up

You’re going to mess up. We all do. Successful people don’t beat themselves up over it. They get right back on track. They don’t wait until tomorrow to do so either. Their healthy lifestyle and weight loss continues to move forward and make progress because they allow themselves to make mistakes, learn from them, and then end up stronger as a result.

Surround Yourself With Positive People

We are highly influenced by the people close to us. Many successful people had to move forward with their lives and leave old friends and lifestyles behind. It was a hard decision to make, but they understood how important it was to surround themselves with people who believed in their dreams.

Stop Making Excuses

Successful people made the shift and realized that the reasons for why they weren’t reaching their weight loss goals were actually just excuses. It was a hard idea to accept, but once they were honest with themselves, they spent less time making excuses, and more time finding ways to accomplish their goals.

Stay Positive

Negative thoughts lead to negative results. You are the result of what you think. Keeping a positive outtake on your weight loss journey increases the odds of your success. You will learn a lot about yourself during your lifestyle transition. There will be many challenges and difficulties, but it’s important to understand that even though it might not be easy, it will be worth it.

Don’t Try to Be Perfect

If your goal is to be perfect, you’re already setting yourself up for failure. No one is perfect. Even the people who seem to have the most perfect bodies didn’t get there by being perfect. Perfection is something many strive for, but ultimately something they will never achieve. Do your best!

Never Give Up

Weight loss happens the moment you don’t give up. Many people don’t realize how close they were to achieving success. There comes a time when things just click, but that doesn’t happen until you’re ready to throw in the towel and call it quits. The longer you stick with it, the higher your odds of success. Keep moving forward, and don’t ever give up!

Taking Charge

This year I’ve been struggling to loose weight. Even though I've been following the weigh-less eating plan, which workined so well last year, this year not a gram came off. I therefore decided to see a dietician to determine where I was going wrong.

It turns out that most of my eating was correct but I was eating too many hidden carbs i.e. milk and yogurt. That came as a surprise as I’d always considered those to be proteins. The dietician has put me on a plan where my breakfast and snacks are very different. I need to eat a protein at breakfast and preferably some in the afternoon too. It’s been quite the adjustment to give up my cereals for rye with cottage cheese.

At my first weigh-in I had l lost some weight and cms. I was elated. Then I went on holiday and the weight popped back on because it was harder to make good eating choices, and with easter eggs and hot cros bun temptation... Need I say more. Things went pear-shaped from there. I was trying to keep the amount of fat down while increasing protein intake in my meals. I found myself reaching for chocolates and crisps even though I knew I shouldn’t and that I would feel ill afterwards. I kept finding excuses for not going to gym. I kept finding excuses for everything.

It got to the stage where I felt desperate and weepy all the time (I shouldn’t feel that way as I’m on anti-depressants). I took myself to the shrink and had a big fat chat about everything that had been happening in my life. A light went on when I realise that I was emotionally running on empty. I’ve been giving a lot of my time and energy to my mom and some of my friends who were in dire need of it (you just don’t abandon friends and families in crisises). So much so that my reserves got depleted and I did what I always did: reach for food to fill that gaping hole in my soul, even though it didn’t satisfy the need.

I also spoke to the dietician who forbade me to count calories in any shape way or form. She said I could continue logging what I ate but that I must not even look at the nutritional information (unless I was buying ready-made meals). The good thing of that visit though was the fact that I had lost weight and cm, which has motivated me.

I now need to do the following :

1.       I need to write a daily affirmation. If I can write 3 affirmations in a row then I must treat myself to something. I realise that is going to have to be something not money based as I’ve been doing the same thing with money as with food: buying things to fill the gaping hole. This will be tricky but I’m sure I’ll figure something out.

2.       I need to stop and analyse how I feel every time I reach for comfort food. This should help me identify if it’s boredom, emotional, hormonal related, as well as help step out of the vicious circle of using food as means of comfort.

3.       I mustn’t beat myself up over bad food choices.  This feeds into the analysis of why I reached for the bad foods. I should strive to do better every time I lapse. Starting the moment after the slip-up (not “tomorrow I will do better”).

4.       I should decide what my 2 cheats for the week are going to be at the start of the week.  That way I can look forward to them and hopefully be less likely to slip-up.

5.       I need to make time for me, to allow myself to re-eneregise. This means I have to be a bit more selfish. This doesn’t mean that I stop giving the support, but rather give it out in controlled quantities.

I AM MY NUMBER ONE PRIORITY! I AM IN CHARGE OF MY LIFE!