Stay on Course!

“Lapses” happen – it’s not, if but when. 
What’s important is what you do afterward.

It happens to all of us at some point.  You have a slip, a setback, possibly even more than one.  Maybe you’re tracking less, you missed a meeting or two, or you haven’t worked out in weeks/  Maybe you’ve gained weight, maybe you haven’t.  The important thing is that you get back on track at your next meal or opportunity.  So forgive yourself for that slip and keep going!

According to Weight Watchers Weekly how this helps is that because its important to know that setbacks happen.  They happen to everyone.  They are a part of life. Don’t expect to be perfect and don’t throw in the towel and berate yourself when you think you’ve failed.  That can trigger those unhelpful thoughts, which we all know can leaf to negative feelings, that then turn into further slips.  This then turns into a cycle rather than a one time event.  Remember that you didn’t fail.  Everyone slides a bit from time to time.  Its never an issue of if, its when.  Recognize that this is part of the process, part of your journey to the new you.  What matters most is what you do after the setback and how you set yourself back up for success.

I know I am a guilty party when it comes to feeling like I let myself down.  I just recently attended my 16th meeting and thought for sure I would be much further along in my weight loss journey than 7.8 pounds.  What I forgot is that I just committed myself to attending a meeting every week.  Every week for the last 16 weeks!  That’s huge.  Sure it would have been great to have hit 16 weeks and 5% of my weight loss, but life happens and I’m still figuring out how bad I want this and that I’m not just going through the motions.  In my last post I talked about moving more and that I just started a couch to 5K program and I signed up to actually participate in one 8 weeks from now.  These first few runs have been miserable.  But I’m finishing them.  I’m also committing to not cancelling my Weight Watchers Membership.  I’m staying until I get back to lifetime.

I’ve got this.  My slip-ups are just a part of my journey.

Are you an all or none thinker?

Oh boy….My name is Jenn and I am an all or none thinker!

So I missed this topic in the meeting room, but was able to pick up the weekly reader the following week. I am so glad I did because this hits home in a big way for me. I am notorious for this. I take this so seriously – this all or none thinking that not only will I discount a whole day, but if my “major screw-up” with food happens mid to end of week, I count out the entire week calling it a loss and chalk it up to a start over on Sunday.  I know, I know it’s a horrible mindset and I am working on breaking it.

The Weight Watchers Weekly on this topic reminds us that so many of our thoughts are automatic and that over time those automatic thoughts that don’t help can turn into a thinking style that trips us up.  “All of none” is a common thinking style.  With “all or none” thinking it turns everything into good/bad, failure/success.  It’s an unhelpful thinking style that doesn’t reflect reality and can determine your weight loss efforts.  BUT. You can change how you think about situations to go beyond “all or none”.

So how does changing it help?  Your thoughts, feelings and actions all link together.  Think > Feel > Do.  If you THINK you’ll never lose weight, you may not FEEL motivated to make healthy eating choices and you won’t DO so.  By catching those thoughts in the moment and taking a reality check you can change the way you feel about yourself and what actions to take next and that can ultimately impact your weight loss.

I’ve been thinking alot about this and how it is all very true for me.  Like I said in the beginning of this post, I sometimes call the whole week a wash, then cry about my gain on the scale.  It’s time for me to take action.  To set a plan, a real plan and follow it.  I have a follow up post in process about just this that will hopefully put me into gear AND into my summer clothes!

My New Workout Commitment

On December 17, I began my Body Revolution journey. It took me 5 weeks to complete Phase 1 because I decided to repeat a week that I slacked off on. I’d say I’m pleased so far. I’ve lost 14 inches overall and I’m down .4 pounds. I’m thrilled over the inches, but wish the pounds were more. I know my eating was completely off. I fooled myself into thinking I was eating right, not tracking my foods. When I began Phase 2 on Thursday I committed myself into tracking every bite, lick and taste no matter what they add up to. In the past of be good for eating a snickers, not counting it for some random reasoning like I was on the road with the kids or because I was stressed. Travel and stress points count too. I’ll never be satisfied on the scale if I’m not true to myself. 
I’m excited to start Phase 2 (even though my body is screaming no you’re not after the first workout yesterday). 
Here’s my measurement chart so far, I’ve decided to do my measurements every four weeks matching the phase change. I’m looking forward to an amazing transformation and loss to share over this next month. 
Here’s my before pictures. Ugh. 
My Instagram, Twitter and Facebook chronicle my daily food and exercise battle. Follow along if you’d like.