Day 97- Use what works

My thoughts on 100 Days of Weight Loss by Linda Spangle

Spangle asks, "What worked before? What did you do to stick with your diet program? How did you keep yourself on track, even thorugh the difficult days?

I really had to think about this. How did things that I have struggled with become habits of mind, routine and rituals that I do daily now?

On Exercise-

• The night before I put on my workout clothes and sleep in them so I have no excuse, but to get up and workout.
• I set my alarm 5 minutes before I have to get up. So when the alarm goes off I have 5 minutes to wake up and get going.
• I have set days with the bootcamp ladies at the park and being accountable to other people has helped me stay consistent
• I feel awake and ready to face the day after I have worked out in the morning. I like that the blood is flowing to the brain and I feel like I can handle anything
• If I am working out alone. The night before I set up the DVD so I know what I am going to do. I am not a morning person so it is best that I make the decision ahead of time or I won't do it.

On Eating Breakfast-

• I used to skip breakfast everyday and then, binge at 10:00am in the breakroom because I was starving
• Instead of rushing around getting ready I set everything up the night before so that I can sit and enjoy my breakfast with my son
• I tried new foods for breakfast- steel cut oatmeal, museli, hard boiled eggs, peanut butter on whole grain toast

On Portion Control-

• I track everything I eat
• I measure out everything that I eat
• I check the calories on an item before I eat it
• I serve my food on a smaller plate so the portions have to be smaller
• I ask family to support me since my spouse does most of the cooking

On Getting a Handle of my Emotions and Stress-

• I go for a walk
• I drink my water or have a cup of tea
• I chew gum to "chew" on the issue- 11 calories burned in an hour chewing gum
• I do some deep breathing exercises
• I journal my frustations
• I practice my ukulele
• I talk to Mo
• I distract myself by reading or commenting on a blog or rereading my own posts or Mo's
• Look at my vision board to get myself refocused on my goal
• I look at my own self-talk that I have on a 3X5 card to remind me that I CAN DO IT! NEVER GIVE UP!

As I reflect the journey that I have gone through in the last year. I really have to give myself a pat on the back for I have come a long way. It is funny that at first I was disappointed in myself because I have not progressed with my weight loss as much as Mo, but that was because I am going through what I call "invisible" growth. The wheels have been turning on the inside and making this work more pernament so that I can make this a real healthy lifestyle change.  I just had to remember all the strategies that have worked and make them a part of my life forever.  For everytime that I take a step forward I am making progress and that is what I want to do for now and forever from this day forward until the day I die and go back to being part of the earth. 

Spangle encourages all of us to-

Remember what use to work
Pull out the best strategies back off the shelf
Put them into your program again and again

TAKE ACTION TODAY!
DO WHAT WORKS!
YOU CAN DO IT!
BELIEVE IN YOU!
STAY FOCUSED!
STAY STRONG!
NEVER EVER GIVE UP!

Being reflective on the journey,
MER

Day 2 -Am I Interested or Committed?

100 Days of Weight Loss by Linda Spangle- 
Title: "Interested or committed"
I have always been interested in losing the weight that I have gained from having my second child. He is almost 5 now and I am still carrying around that extra baggage. I have stopped and started several time in the past 4 years, but always made excuses for not doing it like too busy, too stressed, not enough time, not the right time, and so on. This time is different. I have been with a boot camp for more than a year now and I go 3 times a week. I have the exercise down and now I have to get my healthy eating plan down to make it a habit. It is time to make the commitment and do this thing "no matter what."
I have to have a "no matter what" attitude. Here is a description of how I will stick with my healthy eating plan-
So to make this commitment "no matter what" I have to make sure that the house has enough fruits and vegetables so that I fill up on those instead of the "bad" foods, which are the foods that I crave- crunchy, salty fatty, sugary treats. Now, I do have an addendum to that which is to not deny myself of all sweets. After all I do own 3 bakeries with my husband and he does bring home yummy treats from the bakery so I will allow myself to have two bites to satisfy my taste buds or on rare occasions have a small portion. I have the biggest sweet tooth out of anybody that I know and the last time I did a sugar-free diet was just disastrous with the ways I would sneak in the sweets. It is not worth repeating.
I also have to work on my portion control. I know this is where my weakness is because I love food! I am going to learn the plate method.


It is going to take sometime to get use to this, but I have tried everything from counting points to cooking special diet meals to buying diet foods. All of it is a temporary way of losing weight for me. I need something that keeps it simple and doable. I have to be able to do it anywhere I am and in any situation or circumstances. It is a habit that I have to develop and stick to. I will start by enlisting my husband to help me and I will start with actually measuring out my portions. I know this is not going to be easy for me, but I am committed to this change so I will do it.

Here are the guidelines-
~3-4 oz of protein- lean meats and alternatives
~1/2 c. whole grains
1/2- vegetables and fruits

I found this graphic on using your hands to help portion food-