I've been thinking about all aspects of weight loss:Food, exercise, behavioral and support systems. I think all 4 are equally important, and will determine one's success in long term weight loss.
I am quite a independent woman, and I have always put more on my plate then I can handle (pun intended lol) Plain and simple, I don't like to ask for help-detest it really. I like to do it all on my own, but realize as great as this quality can be in personal development, it also works against me. I have worked 2 jobs and gone to school both full time and part time. I have sacrafised many aspects of my life to be where I am today. Unfortunately my health has suffered the most, being on the back burner, and coping skills for stress, turned to emotional eating.
Why do I do this? To prove to myself I can in fact do anything, and everything. In turn this acts against me, it adds added stress to the equation, and often unnecessary stress. Stress in turn leads to my uncontrollable urge to reach for foods that are not healthy, processed-sugar filled foods, due to the lack of postive coping skills. I have realized that this is a area I must address. More so, I realize this is a area I feel I need to reach out and ask for help.
I've decided to address all areas of my health including emotional, physical, support, and eating a balanced diet. I have asked for help, and not to my surprize help arrived! I've decided that counselling will be good for my mind, my soul to address issues from the past and present that I have struggled with. I've met with this woman, Cheryl yesterday and found how empowered I felt after our first session. Empowered to talk to this total stranger about all the good and bad that has occured in my life, and to set myself free of these emotional traps I am in.
Talking to her, I allowed myself to be vulnerable. I opened up my heart, and a used a whole lotta tissue!! lol I left feeling empowered, and emotionally tired, almost as if I ran a 100 miles, for those who don't know me, I couldn't run even 1 mile at this point lol.
Not only that, I have looked into joining weight watchers. Asking others around me how they have found the program, reading the material etc, researching-which those who know me, I love to do lol. I feel this will be a great supportive atmophere for me, and I will meet like minded people, with common goals, and hopefully surround myself with new people in my life.
Let's face it, loosing weight by myself, on my own would be wonderful! However, loosing weight and having "my team" of professionals and like minded people, will help make this journey much more enjoyable!
Lesson learned here: It's o.k to ask for help!
Tuesday, October 28, 2008
Thursday, October 23, 2008
10 Secrets of Thin People!
This article caught my eye, and I thought I would share! Simple rules we already know that totally make sence.
I know personally, a lot of these "secrets" I have struggled with, through avoidance. One rule that particularly stands out is emotional eating. I have been aware with the emotional connection between overeating and my feelings. Unfortunately, have to be aware of this constantly, as it is a automatic habit.
Repeating actions thousands of times, becomes a habit; and habits become a way of life. I want to search deeper within myself, and look how I deal with emotions and overeating. Hopefully after a few thousand times lol, my reaction to emtions that I feel will be in a automatic "healthy" way of living.
1.They don't diet
Small amount of food on a plate or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.
2.They keep track of their weight
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.
3.They exercise regularly
"In my research, 9 out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.
4.They don't solve problems with
Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath.
5.They stop eating when they're full
Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."
6.They don't surround themselves with food
Rather than stocking the cupboards with junk food, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.
7.They allow themselves treats
It's the opposite of the deprivation mentality that many overweight (but dieting) people espouse: Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. "The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it," says Fleming. So if it's chocolate you want, don't try to eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest.
8.They eat breakfast
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that eat within about an hour of waking up. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."
9.They move, stand and fidget
"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.
10.They don't skip meals
There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.
I know personally, a lot of these "secrets" I have struggled with, through avoidance. One rule that particularly stands out is emotional eating. I have been aware with the emotional connection between overeating and my feelings. Unfortunately, have to be aware of this constantly, as it is a automatic habit.
Repeating actions thousands of times, becomes a habit; and habits become a way of life. I want to search deeper within myself, and look how I deal with emotions and overeating. Hopefully after a few thousand times lol, my reaction to emtions that I feel will be in a automatic "healthy" way of living.
1.They don't diet
Small amount of food on a plate or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.
2.They keep track of their weight
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.
3.They exercise regularly
"In my research, 9 out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.
4.They don't solve problems with
Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath.
5.They stop eating when they're full
Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."
6.They don't surround themselves with food
Rather than stocking the cupboards with junk food, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.
7.They allow themselves treats
It's the opposite of the deprivation mentality that many overweight (but dieting) people espouse: Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. "The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it," says Fleming. So if it's chocolate you want, don't try to eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest.
8.They eat breakfast
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that eat within about an hour of waking up. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."
9.They move, stand and fidget
"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.
10.They don't skip meals
There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.
Saturday, October 18, 2008
I REFUSE to give up! Motivation and Planning.....
Here I am October 2008. I pictured myself in a much different place right now, as well as sitting in a much smaller pair of pants *sigh* but I won't beat myself up, I am here, and I am NOT ready to give up!
Today the scale said 309Lbs. I was happy about this for the most part. Your probably shaking your head in disbelief as I say that I am happy to see 309 on the scale, but you will soon understand.
I have been lacking on my blogging lately, lacking on myself really. I havn't been sticking to my plan, I havn't been committed to my exersize plan, I have been struggling. Motivation ran out quicker then I thought. I don't believe that motivation in itself is what makes one loose weight and keep it off. I do believe however planning is, combined with motivation. Motivation is what makes us excited to do something, to have the hope, the positive attitude to want to do something, it initates change, but doesn't enforce it. Along with motivation there is determination, and through this, ie. planning, I believe there is success.
"He who fails to plan, plans to fail"
I am determined not to give up. I am not giving up on me. I refuse to. 309 is better then 330. 21 lbs of new habits, new lessons have been learned. What I am saying to myself today, is I refuse to be over 309 again, I refuse to allow myself to get past this.
So how will I do this? Planning! I have to stay focused and continue to plan meals, preperation etc. I have to continue to add exersize to my routine, and set new habits, and goals for myself. I have to use this motivation I have, along with my determination, and plan for the future.
I have a trip that I want to attend next June, and I have goals to set for myself for then. I am excited to see Europe, and I refuse to let myself miss out on living life anymore. I am NOT giving up!
Today the scale said 309Lbs. I was happy about this for the most part. Your probably shaking your head in disbelief as I say that I am happy to see 309 on the scale, but you will soon understand.
I have been lacking on my blogging lately, lacking on myself really. I havn't been sticking to my plan, I havn't been committed to my exersize plan, I have been struggling. Motivation ran out quicker then I thought. I don't believe that motivation in itself is what makes one loose weight and keep it off. I do believe however planning is, combined with motivation. Motivation is what makes us excited to do something, to have the hope, the positive attitude to want to do something, it initates change, but doesn't enforce it. Along with motivation there is determination, and through this, ie. planning, I believe there is success.
"He who fails to plan, plans to fail"
I am determined not to give up. I am not giving up on me. I refuse to. 309 is better then 330. 21 lbs of new habits, new lessons have been learned. What I am saying to myself today, is I refuse to be over 309 again, I refuse to allow myself to get past this.
So how will I do this? Planning! I have to stay focused and continue to plan meals, preperation etc. I have to continue to add exersize to my routine, and set new habits, and goals for myself. I have to use this motivation I have, along with my determination, and plan for the future.
I have a trip that I want to attend next June, and I have goals to set for myself for then. I am excited to see Europe, and I refuse to let myself miss out on living life anymore. I am NOT giving up!
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