Weight Watcher’s Beyond the Scale — Part 1(Pre-Program Impressions)

“The biggest change in 50 years”  that is what the advertising says and while that is very exciting  to those just beginning the Weight Watchers Lifestyle it spreads panic and mass hysteria among the already existing long-term members.  The questions/reactions were “Why do I need to change? It has been working so far!”  “I have been losing weight why do I need to change?” “I don’t like the new program!” (said before it even launched!) “I  do not think this new program will work for me, I am going to keep doing the old program!” (said too before they have really lived the program even 7 days) “This new program isn’t going to work for me!” (also said before they had even tried the program)  All of these reactions/statements were based on rumors mostly and very little fact.

The rumors that have been spreading online are scary and members reactions to the rumors are even worse than scary!  To see adults who have been successful with the Weight Watchers Program become screaming toddlers who renounce every change possible has been both sad and amusing at the same time.  I was the first one to scream like a banshee when the online e-tools and phone ap when awry in the migration from the old program to the new.  I did not like the technology suddenly not working, I felt: hurt, betrayed, deserted, scared  and left behind.  I was very vocal to Weight Watchers via Facebook and online feedback forms about them “breaking” e-tools.  I probably sounded like a two-year old who needed a nap but I needed the e-tools to work!

I had to put myself  in check (aka an attitude adjustment) by returning back to the “basics and roots” I had learned years ago.  I resorted to the “ancient” but effective method of tracking via pencil and paper. Good thing I had purchased two 3 month tracking journals!   Nice though in hindsight that I can still track on paper and it works!  In fact, that week I lost 2.6 pounds tracking on paper!  A good reminder that you do not need technology to lose weight! We forget that sometimes, often, okay–a lot.

Listening to the rumors and other members posting on-line I am steeled for my regular Saturday morning meeting to be not the most positive environment and to hear lots of venting and protesting the new changes.  We dislike, umm ok HATE would be the better description for the new meeting room chair arrangement but have reduced our banter down to joking every time we come in and see a new chair arrangement.  We crack lots of jokes about Oprah having a huge studio and how that arrangement works better in a large area but our meeting center isn’t that large.  We joke ok what is Oprah wanting us to do this week? I feel pretty sure that Oprah had nothing to do with our new seat arrangements but it makes for giggles at 8am on a Saturday morning when everyone there would have loved to have slept in but are choosing to be there instead. BRAVO for us, even though we do complain sometimes,  ok a lot, but we do have fun and enjoyable meetings.  We are a very interactive group, sometimes way too interactive for our own good.  We like each other , have a good time and share our struggles and victories.  That is what it is all about right, sharing and caring?  We had the camaraderie/bonding part of Weight Watchers down pat a long time before they wanted us too— in my opinion.

I am excited about the new program though I know I am going to be forced to make a few tweaks to my eating plan I suspect.  One “rumor” that I believe is based in fact is that my daily points allowance and my weekly points allowances will change.  One will go up and one will go down most likely.  Food point values will change.  I have heard that about 50% of the food points stayed the same with the other 50% either going up or going down, some by a little and some by a lot.  I need to shake my eating and exercise up and this is just the ticket to start a new year doing things a little differently.

I will try to keep track of all my thoughts/changes I feel myself going through each step of the way.  I want to blog here each day about my challenges and the changes I encounter.  I keep telling myself we all can use more change! (giggle)

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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.

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