Be Optimistic and Realistic

disney-inspirational-life-quotes-Favim.com-956876“Don’t Worry, Be Happy”.  It’s a catchy tune, sure, but it’s not the best approach to success!  Overly optimistic thinking goes like this ” I went WAY over my calorie budget today, but I’ll get back on track tomorrow, somehow”.  While it’s helpful to assert good intentions (rather than beating yourself up) being vague about how you’ll recover isn’t helpful.  Thinking things will get better somehow, without having a plan to make it happen, can derail your weight loss efforts because we need to identify what needs to change and than set specific steps to change it.  So for instance the fix for going over your daily calorie budget could be to plan out your day for tomorrow. While most unhelpful thinking styles are negative (example beating yourself up) the don’t worry be happy style feels helpful and positive.  But it too can lead to feelings and actions or more often, inactions that undermine our journey.  Because it masquerades as something positive, this thinking style might demand a little practice and shift.

An example on how to manage this type of thinking was provided by the Weight Watchers Weekly on this subject.  It teaches you a way to “balance your thinking”.

  1. Identify your “don’t worry be happy” thought. (Example: I ate way more than I planned at my lunch date today. I’ll get back on track later.)
  2. Reality check it.  Ask yourself “what needs to happen to make this true?”  Use your answer to shift to a helpful thought that has one ot more back on track solutions. (example: If I make a plan, I will be able to get back on track later.  I could track what I ate.)
  3. Plan what you’ll do.  Choose one action from your ideas above that’s doable.  Make a specific plan for what you’ll do, when you’ll do it and who you’ll do it with (if anyone). (example: I’ll track what I ate at lunch during my 3pm break at my desk by myself.  That’ll help me see how many calories I’ve used and decide what to eat for dinner)

I’m a good one for this kind of thinking.  I am a big “don’t worry, be happy” thinker when it comes to my weight loss journey.  That’s why it’s ben so SLOW!  I’m always saying to myself “it’s ok tomorrow will be better” – spoiler alert- tomorrow is never better.  The action plan above is great and something I am going to give a try!

Support

Feedback from family and friends can make or break you. Support carries far, but sometimes the non-support takes up residence in your brain (squashing down that support you do receive).
My closest friends are always supportive. They’ve tailored meals served at an event for me, they continuously cheer me on while I struggle my way through this weight loss journey and don’t let me give up. But Family, oh family. Those folks can be the most challenging. Most of the time the people in my house are supportive. They eat the meals I cook for myself so I don’t have to cook multiple meals. They know that Friday’s and Saturday’s I am super strict with myself. However sometimes my family that doesn’t live here, they dismiss my efforts.
The best example and why it’s so fresh is a dinner with my parents this weekend. They really just don’t understand my weight loss struggle. They don’t understand why I can’t lose the weight quicker and keep it off. Why I can’t stop overindulging in food. They bring huge dinners, which usually are high in fat and carbs (my two favorite things lol) and a dessert – which is usually cake and ice cream. Now please don’t get me wrong, I love spending time with them and I’m appreciative of them coming to my place and bringing dinner. I can usually swing whatever meal comes my way because we have been getting together on Sundays. This week however we agreed to meet up on Saturday because of the potential snow clean up on Sunday-which is tough for them. When we discussed the plans for dinner which include lasagna, rolls and dessert – they acknowledged my preference for getting together on Sundays, since I weigh in Sunday morning. So the suggestion was made that I just “skip my meeting”. I don’t want to skip my meeting. I missed my meeting last week due to being out of town. I gain when I miss a meeting because I go off the rails all weekend. Instead of just Sunday, that’s exactly what I did last weekend. I ate chips all weekend like it was my job.
I reached out in my posts this past week and the support from friends has been invaluable to me. That’s where it’s at-finding a place you can reach out when you’re feeling alone. Finding a person that will support you no matter what. Everyone needs this. Emotional support.  The online community and meeting room community I’ve created for myself has been invaluable in this leg of my journey.  These are all like-minded folks who currently are or recently have fought all the demons that I am right now.
I want to hit my goals so badly, but the struggle in my head is just as tough as the struggle with food pushing family.  I recently watched the videos that I linked below.  They are Jennie’s story of her weight loss journey.  One of my leaders shared these videos on her Facebook page and some of the things she shared within her success story.  If you have the time to watch her stories it’s worth it, combined it’s about 20 minutes, but hearing someone’s success can help to boost your own.

FREEDOM!

Exploring Weight Watcher’s new program Freestyle.  How it gives you more flexibility to enjoy how you eat, move and lose!

So Weight Watchers tells us “Eat the foods you love!”  The newest program by Weight Watchers is their WW Freestyle.  It expands their zero point food list to allow you to eat satisfying, protein rich foods without tracking them.  The program also encourages you to move in ways that inspire you and give you joy. 

The WW Freestlye program continues to use their successful Smartpoints system to guide you towards making healthier choices, though no foods are off limits.  Each food has a SmartPoints value including that list of zero points food (that is currently over 200 items!).  Something else that is new is that you are able to carry over up to 4 unused points per day that go into you weekly SnartPoints budget.

Weight Watchers makes a few suggestions about working the new program to it’s fullest.  The first is to start with zero points base.  Layer the flavor with other zero Points foods.  Tie it all together using your SmartPoints budget.  Second is lean on those zero Point foods as a cushion.  If you run out dailies (which currently happens to me every day), create zero point meals and snacks to end your day within your budget.  The last is saving up your SmartPoints.  Pick foods that are lower in SmartPoints for breakfast and lunch to have more of your dailies available for dinner.

I tend to be a HUGE offender of overeating at breakfast.  The new program has helped me in the way that eggs are now zero points.  Which in my world is huge since they’re usually in my breakfast routine.  My next goal is to work more of these zero point foods into my day so I stop “overspending” my daily SmartPoints budget.  Dinner is another time that I struggle.  I love bread and all of it’s cousins!  But they are an easy way to go over budget everyday.  I’ve been working hard on following the plan 5 out of 7 days a week.  Allowing myself Sunday and Monday to “goof off”, then back to business the rest of the week.  These past two weeks I have been following this plan and last week it seemed to work well for me with a loss of 1.8lbs.  We’ll see what tomorrow brings for potential weight loss.  I’m struggling with the idea of “Freestyle”, mainly because I’m not feeling as “free” as the commercials make it look or even as some of my meeting room cohorts make it sound.  I admit I get a little jealous, when I hear these amazing loss stories each week, wondering why doesn’t my journey look lie theirs.

But back to the topic at hand-Weight Watchers Freestyle-what do you think?  Have any suggestions for the toddler Jenn (aka me) to incorporate more vegitables into my day?

*I am in no way affiliated with Weight Watchers and the opinions in this blog are my own.*

Set Your Fall Goals

Look back on your summer to help you move forward with your plan.

As we settle back into our fall routine, which for many of us means back to school routine its a great time to reflect on your progress over the past few months.  “What worked in terms of reaching your goals, for weight, healthy eating, activity and mindset?  And what didn’t?  For example  if you never made it to that 5am spin class-ask what happened?  If the answer is that you actually hate getting up early and don’t like indoor classes, you can use this information to adjust your activity goals.”

“Looking back on what you’ve learned can set the stage to recommit to or revise your plan.  Setting goals that are SMART (specific, measurable, attainable, realistic, and time-bound) makes it more likely that you’ll reach them.”  For instance rather than saying I’ll walk this week, your goal should be I’ll walk on Monday, Wednesday and Friday for 3 miles beginning at 8am.

Using what the Weight Watchers Weekly references as the 4 Ws of Smart Goals- what, when, where and who.  By using these guidelines when setting your goal it will help you to lay out how you will make it happen.  But remember to make the goal a SMART one!


The 4 Ws:

What – do you want to do?
When – are you going to do it?
Where – will you do it?
Who – if anyone will do it with you?

One of the goals that I set for myself at the beginning of September was to get out and walk every school day.  Getting daily movement in is such an important part of this who process of a healthy lifestyle.  I’ve learned the hard way that jumping into an aggressive 30 or 90 day workout plan is guaranteed failure for me.  Especially when I haven’t done anything to get me moving.  Of course it’s going to be too hard and I won’t want to finish it.

My Weight Watcher’s friends have also recently reminded me that you also can’t make up for “mistakes” such as bad eating or missed exercise.  You just have to move forward and remember that you matter.  You are important.  Just don’t look back. 

Goals don’t have to be pass or fail, it’s all part of the journey!

Source : Weight Watcher’s Weekly September 3 – 9 2017



Sunday Vibes

Those Sunday Vibes. I’ve got them. I slacked off in August. I went on vacation and stopped tracking. Then upon coming back from vacation, settling back in to the school routine I’m noticing that scale creep back up. I don’t want that to happen so I need to get a hold of myself again and start tracking. It’s just that simple. When I’m tracking (and following) what I’m eating, I do better. It really is a no brainer.  It of course there are a million reasons why I don’t track. The biggest one is it keeps me in denial of how much I’m actually eating.

I also started back at weekly meetings today.  there was a special for a 3 month membership where it cost me just slightly more than what I pay to go once a month.  I like going to the meetings, I get a lot out of them.  The Sunday morning group I found is great.  So I’m paid up through December 1st.  We’ll see how this goes.  I’m hoping that I don’t fall into the same cycle as I did the first go round.

So my goals for this next week are fairly simple and attainable. Track everything, no matter if I “go over”, as long as I track it all. I’m also going to stick to my goal of 10K steps a day, getting in a good walk after dropping the kids at school. Water. I must drink more water. My goal is 120oz per day. My vision is truly affected when I’m not drinking enough water. My floaters get really bad. I have a specialist appointment at the end of the month and I want to have that locked down before going so they don’t try to medicate me.
Here’s to a great week and please check out a recent post I made on my Facebook about a Step Challenge Group that I’ve decided to offer. It will begin on Sunday September 17th and end on Saturday September 23rd. If it works out, we’ll keep it as an ongoing group where we can motivate each other to “move more” and hit those step goals.
Here’s to a great week and meeting whatever goals you’ve set for yourself!
xoxo