A new year has begun and it is time to reevaluate many things from the last year to make sure I accomplish my goals for this year. I have to remind myself of some basic facts as I begin the new year. This statement resonates with me from the Hallmark Movie “The Winter Castle”, “It is not the circumstances that creates the joy, it is you!” Undoubtedly that quote is a restatement of a quote from Benjamin Franklin (yes THAT one!) who said, ” Joy doesn’t exist in the world, it exists in us.”
Exercise shows me what I can do and is not a punishment for what I eat. This is true for me in this new year as I have begun trying to bench press and increase my upper body strength. I am making slow progress but progress nevertheless. I began with a twenty-five pound bar back in mid-September and ended the year with using the regular chess press bar which weighs in at forty-five pounds.
I have to work harder to maintain my weight than others as my same-sex, weight, age, and height. Research shows that once you have been either obese (which I was) or extremely overweight you have to work harder to maintain your healthy weight than those who have always been a certain weight. Another woman who is similar to me in age, weight and height might not need to workout regularly at the gym and eat over twenty-five hundred calories a day. But I will need to work out three times a week and take long daily walks and be only able to eat two-thousand calories a day to maintain my weight loss. Yes I have to work harder than those who have never been overweight. This very fact, is the reason why so many regain all the weight within five years as they do not know to work harder or do not want to work harder to maintain their loss.
Research says that most people regain their weight within five years. I am in my fifth year and feel the pressure to maintain my weight loss. Last year my mindset got off and I gained about 8 pounds and put myself out of the “free” WW Lifetime range. I struggled (and paid) for five months mainly because my mindset was not right and therefore I was above my goal range. One of my goals was to end the year weighing less than I ended 2017 and to begin 2019 less than I began 2018. I was able to do both. Now to steadily (and healthily) lose an additional 7 to 10 pounds to regain my personal “happy” weight. I have been “free” now for four months after not having to pay for over four years. I will complete my fifth year in early July of 2019.
As you get older, your body requires less food to function. Couple this fact with already having to work harder and eat less than others it makes for a trickier and more complicated equation. I feel many get the “middle age spread” because their bodies require less food but they have not reduced their food intake. Often, appetites do not change so you have to mindfully make these adjustments to ward off the “spread.” The work required s more but the benefits of better health outweigh the effort.
If the Mind is right, the body will follow.The quote I mentioned at the beginning is exactly a reflection of what I had to learn once again this year. Mindset is not only important in being healthy but staying happy as well. I had allowed some circumstances to move somethings about in my head which caused some dominoes to topple one by one. I ended 2018 feeling much better about myself and my life and have begun 2019 with a realistic positive mindset. I am working on accomplishing lots of small goals and some larger ones in this coming year!
I wrote this over a year ago and never got around to sending it.
I think the hardest thing at this stage is wanting my “regular” routine back. I want to get back to “normal” and that is hard as so many I know do not have power, water or plumbing! And the biggie in FL is power as we need the AC in 90 degree plus heat!
To relieve my stress during the storm I did what I could and posted weather updates online and power outage updates. This kept me busy and appealed to my “geek/nerd” side. I have always liked learning and knowing about “weather” so I had to let this side take over along with my spiritual side to keep me mostly at peace.
I was stressed out though. So I did what probably the whole state of Florida was doing at some point during the storm. I stress ate lots of salty snacks! I thought I would have it under control and not end up stress eating but I did. I went back to work on Wednesday and my pants are a little snugger so I know I did some damage. Yesterday and today it is back to drinking lost more water, eating good fruits and vegetables and trying to avoid anything salty! Salty was my downfall. Pretzels and oven-baked Cheetos, almonds and pecans. That I will remember as hurricane Irma Stress Mix! The only thing missing was M&Ms but thankfully I had none in the house or I am sure I would have eaten those too!
My weigh in day is on Saturday mornings and I am not looking forward to seeing the scale at all!
I survived the weigh in and life did return to normal. But now sitting in Florida over a year later and knowing in contract the devastation that Hurricane Michael did to the Panhandle of Florida and Georgia, my ramblings from a year ago seems so whiny in retrospect. At least I had a house to live in, a roof over my head and I was still living. I cannot imagine coping with the total devastation such as in Mexico Beach, FL. We all need to do whatever we can to assist/help, etc.
While Weight Watchers has changed its name to WW and Wellness that Works, Wellness Wins, etc. The weight loss program is still in tact though now swallowed in the currently trendy “wellness” name game. And for those of us who have grown to love “WW” over the years, we are happy that only the name has changed this year! Many of us in chat have always called Weight Watchers “WW” so that is no biggie to many of us. In fact, WW is just catching up with its members on that one! Some of us “veteran”(experienced) members (clients now) snicker at changes from “meetings” to “workshops” and “stores” to “studios” as we know that language is an attempt to move away from some negative connotations and stereotypes of words. Leaders are now “coaches” – go team! And receptionists are now “guides” – which way now! (smile)
A new part of the program/wellness approach is the use of earning “wins” for tracking, exercising and attending workshops. There are currently three prize levels. Can I be blunt here? The prizes seem more geared toward the younger, urban set and not for more “seasoned” members. If I would have any kind of influence on “WW” with the rewards program is to add rewards that are truly “worth it.” What do I mean? How about earning “wins” that earn us either discounts on WW Cruises or FREE Cruises??!!! How about gift cards to stores more of us are likely to use? (Amazon, Home Goods, Ross, TJ Maxx, Macy’s, Dillards, Saks, Target, Walmart, Walgreens, CVS, Rite Aid, Ebay, etc.) While Kohl’s is great, there is not one reasonably close to me. I could bet almost everyone in WW has one of those three drug stores close to them and those are “wellness” advocates too! Better yet, how about gift cards to purchase healthy food!!!!? Krogers, Pubix, Safeway, Wegmans, etc. How about stacking discounts on WW products? How about earning enough “wins” that you earn a fee free month? I can think of so many things members would love for prizes besides a new mug, thermos, bag, etc. I am not saying those are not good prizes but how about some really usable items! You can only use so many mugs, thermos, bags, etc.
WW you are on the right track, now let’s put more fuel in the train and make this little engine that could, really gain momentum and chug along!
WW – a rose by another name but just as sweet of a weight loss program!
I never imagined that a vacation gain of 6.6 lbs from May would have me struggling and paying Weight Watchers again for 4 months! (One of the “bonuses” of reaching your goal weight, maintaining it and earning Lifetime Membership Status, is that you do not have to pay Weight Watchers to attend meetings as long as you are within two pounds of your goal weight) June was my first time having to “pay” since I became a Lifetime Member in August of 2014.
My head was overwhelmed by not only the disappointment in myself but the stress that was surrounding me at the time. A big double whammy! It took me a couple of months of pouting and making zero progress to help me get my head back on straight. As they say if your head is right, the body will follow, although in my case it was not immediately. I was so angry for the entire month of August I even snapped out loud that if I was not back to the “free” range by the end of August, I was done with Weight Watchers. The anger did not get me anywhere. But expressing it aloud did get it out and behind me. Once that last hurdle was past me, things really began changing.
During the month of September I lost 4 pounds which was enough to put me back in “free” range the last weigh in of the month. Yippie!!!! The very next week I faced another weigh in and this time it was the monthly weigh in. If I could maintain or lose, I would regain a month free not just a week!
This past Saturday was my first weigh in for October and I was down! I had lost another point 6! Yay me!! I am free for the whole month of October. Now my goals are to one, continue the downward trend each week and on the first weigh in for the month of November to be down even lower than the October 6th weigh in!
As you might be aware, I have gone from a once a week newsletter to a once a month format.
I have uploaded September’s issue. Part 1 (pages 2-4), Part 2 (pages 5-8) and Part 3 (pages 9-10) into separate three separate posts.
Part 1 – Personal Honesty and Weight Loss, Personal Health Integrity,
Part 2 – Accountability Tools and Seeking Professional Assistance, Managing Diet Expectations and Diet Failure
Part 3 – Managing Diet Expectations and Diet Failure Continued, Boiling it Down and a Touch of Humor
This month’s issue had a them of being honest with yourself as you pursue a healthy weight. Tips for setting goals and a touch of humor round off the issue. I hope you enjoy the new format and content.
Below is a copy of the September cover page which counts as page 1.
They say this is the definition of insanity or craziness. I say it is how we get results but let’s add a twist to this. This should be clarified a bit more “doing the same things in the same way over and expecting different results” THAT is true insanity and craziness in weight loss. There are things we need to do over and over to achieve results but sometimes if the results are not happening we need to find new ways of doing those things.
For example, if we know we need to drink eight cups of water a day but hate water, we might find a new way to get those eight cups in us! This has finally come home to roost for me. I have been moving, I have been tracking, I have been doing all the surface things but I needed to go deeper. I not only need to check off that I had five fruits and vegetables for the day but how many actual servings I was eating? For that, I needed to weigh and measure to be accurate! Things had gotten out of hand.
One of the mental traps of Weight Watchers Freestyle for me has been the increased amount of “zero” point foods which I was eating already when they had points. Something in my head went “blank” “snapped” “took a hike” when I heard zero points and almost instantly INCREASED the amounts of these foods I was consuming! I used to eat an egg and occasionally two but now I was consuming three or four! Any wonder my weight began to creep up? It was all simple math. Eating too much without enough exercise equals weight “creep.” I kept thinking I am tracking all the points foods BUT you do not have to track the zero point foods. This is for me was a downfall.
I have gone back to tracking everything (including zero point foods) and in time I have seen and realized I am eating more than when I was happily maintaining my weight loss! Tracking everything including the portion size has been a HUGE wake up call for me. Back to ONE hard-boiled egg for a snack, ONE banana for a snack, 3-4 oz chicken breast and NOT 6-8 oz chicken breast! Just like I have always said nothing is FREE and the same goes for ZERO point foods!
I hope one of the new changes coming would be a guide of zero point foods with their correct portion sizes and maybe a new wrinkle of if you eat more than one portion at one meal/time it becomes counted as POINTS! (I am probably dreaming here but it would help many who were happily maintaining before the advent of Freestyle!) I have suggested to Weight Watchers they need a separate Lifetime Program with more education on nutrition and better point guidelines, etc. I have the next great thing ready come on Weight Watchers expand and help your long-term members. But I forget one thing, if you are maintaining, you are not paying on a regular basis. The bottom–line does “weigh in” to this equation I am sure! Let’s created Weight Watchers BEYOND for those who have achieved their goal weight and are trying to maintain 🙂