T-10 and Counting Down……. to Goal Weight

As of Saturday, May 28th, I am 7 lbs. from my goal.  This is getting extremely exciting!  I am trying to keep focused and pushing myself to keep moving forward.  Keeping momentum I feel is key to pushing to my goal.  After my goal is reached, then pushing to maintain will be my “push” to maintain my new healthy weight!  I have already started to think that I want to lose an additional 8 lbs. after I reach my goal.  I have a doughy middle so I feel the extra 8 lbs. won’t hurt to lose a bit more of my “middle.”

I have no idea how difficult it will be to maintain my goal so I might have to “tweak” things a bit to get to a good set point.  I know my whole mindset will need to change once I have lost all the weight and I am hoping that will be an easy shift for me; but I can see it potentially being a battle of the wills after having been in a weight loss mindset for a year and a half.

I have been keeping clothes a size smaller hanging on my closet doors as inspiration to keep going.  Nothing is hanging there now.  I can wear EVERYTHING I own, or it is too big.  This is a great feeling but I miss the “inspiration.”  A good idea might be after maintaining for a month would be to allow myself to purchase a new something (shoes, accessories, outfit, etc.) or maybe get a manicure or pedicure.

One thing I am seeing there is nothing easy at any stage of weight loss or maintaining weight.  It isn’t easy to lose weight but it is not easy to keep it off.  For once in my life, I think I am prepared to stay focused on maintaining my weight loss.  So much of weight loss is “mental” and that is where many fail, their minds are not really “set” to change and stay focused on the change.  Yes there will be temptations, yes there will be inconveniences, yes there are some tough choices to make but the end result is very worth it.  Feeling great and being healthier is priceless.  You cannot fix a dollar amount to being healthy.   Money cannot buy health!  Treasure your body/health it is where you live!

Choices 61

Excuses 31

The Guide to Guaranteed Weight Loss Failure, part 2.

This is a continuation of the May 21, 2014 article on how NOT to lose weight.

Here are more things you can do to assure you will not succeed in your weight loss efforts.

  1. Don’t track food; not keeping a food journal (write down everything you eat and drink, awareness/knowledge is power!)
  2. Refuse to eat any snack (keep your body fueled throughout the day to avoid bingeing and overeating) Give in to food pushers (letting others guilt you into eating something you don’t want/need is the fast gateway to weight gain)
  3.  Overestimating calories burned.  (Thinking exercise gives you a “pass” and you can eat anything you want.)
  4. Going it alone.  (Find a diet/workout buddy to help motivate and encourage each other! You think you know everything!)
  5. Eating gluten-free for no reason and thinking it is low –calorie.
  6. Avoid eating nuts.  Successful dieters get 30% of the daily calories from fat.
  7. Underestimating how much you have eaten:  If it isn’t on a plate, it doesn’t count. (I WISH!) Samples at the food court, Sam’s, Costco, BJs and Publix count!
  8. Drinking your calories: the over consumption of alcoholic beverages or other high calorie beverages such as fancy coffee drinks, juices, etc.
  9. Relying on pills/supplements/protein bars.
  10. Mindless and Emotional Eating – Don’t let your emotions rule you!
  11. Lack of consistency:  Taking the weekends off from your program, not always careful about portion sizes, not writing down/tracking everything you eat, drink, etc.
  12. Eating too fast. Slow down and savor each and every bite!  Eating too fast will often lead to overeating and indigestion!
  13. Not preparing to maintain a weight loss.  Losing the weight is only one part of the process; maintaining the loss is a whole other process.  Prepare for it!  This is harder than losing the weight!
  14. Have a Vitamin D and/or Calcium deficiency – It is believed that these preserves our metabolism.
  15. Parking your vehicle close to stores and/or appoints.  Park further away and get in some extra steps and you might just avoid some extra door “dings” too!
  16. Not moving at least 30 minutes a day.  Being sedentary will lead to weight gain.  It is suggested that we move five-minute every hour if we have a desk job.  Many health problems have been tracked to sitting for long periods of time.
  17.  Thinking you can’t do it; if you think you can’t; you won’t!  Get your head set to succeed!
  18.  Negative self-talk.  Telling yourself you are dumb, stupid, lazy, fat, etc. all the time.  Talk like you are your best friend, because you are!
  19.  Thinking you will wake up one morning and be healthy without any effort. Healthy weight loss requires an effort.
  20. Talking about weight loss and never doing anything to change.

How to be successful? Do the opposite!

Excuses 30

Weights & Balances (Issue #50) – May 21, 2014

May 21 2014

Weight Loss Stress: Facing a Disruption of Routine

We experienced severe heavy rains on Friday May 2nd in the Tampa Bay area.  The rains were so intense and fast that the building in which I work became flooded and my office had standing water about 2 inches deep.  Luckily, I got most everything off the floor before the “wave” it and saved my boss’s computer tower with barely 10 inches to spare as the water “waved” into his office.

When I came into my office on Monday, I had a 4 foot tall de-humidifier and two industrial fans inside my small office.  The sound was deafening.  I felt like I was working on the tarmac at an international airport.  The constant blowing air was something. I felt so dry but with the total lack of being able to concentrate due to the loud roar, I wasn’t able to keep up my “normal” routine of drinking about six 8 oz glasses of water a day while at my desk.  I felt out of  routine even at home.  It took a couple of hours each day for the constant roar to get out of my head.

The good thing,  I didn’t stress eat but I didn’t feel peaceful, calm all week and it showed or didn’t show on the scale.  I weighed in exactly the same as I had the week before.  I physically had more activity as when I got home I walked more to work off the stress and to feel calm again.  But the scale did reflect I was out of my “normal” routine.  Water does make a great deal of difference when you are losing weight.  On Friday, May 9th, I started relocating my office to another office where I was told I needed to be out of my current office by May 23rd because of a reorganization, not just the flood damage. Today is May 15th and I feel that I have everything moved to the new office and cleaned up the old office as best as I could with the flood damage.

What I am happy about is that I did not resort to stress eating which would have certainly kept the scale from staying level.  Six months ago this would have been emotionally hard for me to see “no loss” on the scale but this time, I am good with it.  One thing I think helped me was that I had put on a pair of size six white jeans the night before and that thought kept me focused/grounded.  I would have never imagined a year ago being able to wear a size six anything! So, later in the day after my weigh- in, I went to Macy’s and found 3 more pair of size 6 jeans on the clearance racks and purchased them and they fit!

Self Sabotage 5

I had been reading for over a year that stress will affect and stop your weight loss and I see for me last week that was true!  I am pushing for better news at the scale this Saturday.  I know I have my “old” routine at work back for the most part, so I know I should get some good news this coming Saturday even with eating at Maggiano’s Little Italy on Friday for a late lunch!

Success!   I weighed in on Saturday, May 17th and I had lost 2.8 lbs.!  Getting back to the basics and more of a routine certainly helped!  I drank all my water each day and then some!  I am only 8.6 lbs. from my goal! This is getting both scary and exciting!


Weights & Balances (Issue#49) – May 14, 2014

May 14 2014

Suggested Strategies for Overcoming Self-Sabotage

This is a supplement to the May 14, 2014 Weights & Balances Newsletter

How can we over-come or cope with self-sabotage? 

Here are a few suggestions to help you to become more self-aware and take the steps to overcome this limiting behavior.

Strategies for overcoming self-sabotage:

  1. Watch yourself; learn to recognize self-sabotage and question your behavior – see what you are doing, ask yourself “What did I do there?” “What was driving it?” Did I do that out of fear, spite, anger, needing control, craving excitement (drama) through conflict, or attention through sympathy?  Be objective. Get to the root of the behavior and this might require the assistance of a professional who is either a  counselor or a psychologist.
  2. Don’t be afraid or doubt your Success.  Success isn’t hard and fast; it’s relative.  Don’t’ let success feel strange or odd, practice how feeling how you think it will feel.  Keep your mind thinking of possibilities. Don’t let doubt and fear come in.
  3. Be Yourself and Be Open – Accept experiences both good and bad don’t be afraid to get out there and experience life! It is a big world, do not limit yourself.  Be aware when you are seeking approval of someone and ask yourself why you need their approval, what are you feeling.
  4. Stop the negative self-talk/self-judgments: This negativity will quickly sabotage your weight loss efforts.  Sticks and stones may break your bones but words oh how deep and long they can scar you!  Give yourself lots of positive self-affirmations.  Learn to be kind, loving and forgiving to yourself.
  5. Set Goals with an Action Plan.  Visualize you are successful and think of how you would act, the choices you would make and how you would feel.  Set small clear obtainable goals with specific steps on how to get there.  Look at the big picture– don’t focus on how far you have to go but how far you have come! Create and nurture a realistic vision of being successful. Develop a list of positive behaviors you can do when you feel tempted to self-sabotage. Do the work until you succeed.
  6. Take Responsibility/Accountability: Admit to the behavior, say it aloud, you enable yourself to change your behavior and empower yourself and take action to change the behavior. Find someone you can be accountable to for reaching or not reaching your goals; a friend, a family member or a counselor.
  7. Re-define Success. Challenge yourself to change your ideas of your worth; focus on effort and not outcomes.  Define yourself for the loving actions you take for yourself or others; not the results of the actions.
  8. Bring yourself to the present:  take a step back, a deep breath that will keep you focused.
  9. Stay silent.  If you feel yourself trying to explain, justify or make an excuse, just stay silent. Take a deep breath and relax.
  10. Develop skills to be successful. This might require the assistance of a professional counselor/psychologist to assist you in developing these skills.

Be patient and loving with yourself as you are developing new skills.  Change doesn’t happen overnight and do not think you have the problem solved.  Things in life can happen to “trigger” these behaviors so be always self-aware, self-vigilant and self-forgiving.

Self Love 59Advice 21Courage 2

Weights & Balances (Issue #48) – May 7, 2014

May 7 2014