Weights and Balances – October 2018 – Part 1 (pages 2-4) Foundations for the Holidays-Those bad F-AT-titudes!

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2018 YEAR 6 ISSUE 2 OCTOBER NEWSLETTER_Page_4

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Weights & Balances (Year 3 Issue 3) June 17, 2015

June 17 2015

Thank you Cindy Crawford!

When I saw the photo below online I felt I needed to share it with you.  Why?  I feel most of us women (including myself) have unrealistic expectations of our bodies especially as we begin to age and are on journeys seeking greater health and a normal body weight.

Cindy Crawford without question is one of the most beautiful women and seemingly ageless women of my generation.  But, even she isn’t  flawless as we have seen her portrayed in magazines; she is a real women.  I do not know if she allowed the picture to surface but if she did, I want to applaud her for her confidence.  I hope she did want this pictures seen, as it gives some realism to millions of women and young girls.  Intellectually, I have known for years that pictures were air-brushed and touched up to create the illusion of perfection, but it isn’t until I see a picture like this does it really compute in my thick hard head.

I think we have all admired the glamorous women portrayed in the movies, magazines and media throughout our lives.  I recall thinking “If I could only be like them!” (beautiful, thin, rich, famous, etc.) I thought my life was missing something because I wasn’t beautiful, thin, rich or famous.  I was just plain me, plain chubby me from Indiana.  I didn’t live in New York, Paris, Los Angeles or Rome, I lived in a small town.  The most glamorous thing in our town was the General Store’s Soda Machine’s sign glowing in the darkness.  The movies and magazines were avenues of escape from the Midwest small town life.  We ALL wanted to be Farrah Fawcett, Jacquelyn Smith, Kate Jackson, Marie Osmond, Twiggy, Ann Margaret, Elizabeth Taylor, Sophia Loren, Audrey Hepburn, Ursula Andress, Kim Novack, Marlo Thomas, Yvonne Craig, Tina Louise,  Dawn Wells and countless other stars who epitomized perfection in the magazines and on the big and small screen.  Yes, I am dating myself but that is ok, I like being that “certain age.”

I suspect many of us who have looked or attempted to look (at times we can’t bear to look) at our bodies in the mirrors and  instantly thought of how much we need to change, how imperfect we are, and sadly how undeserving we are in life!  For a very long time, I was not able to look at my own body in any mirror with our without clothes without total disgust. As I got older (over 50), I started feeling better about my body and was able to look in the mirror without cringing.  When did this happen? It was not after I lost ten pounds, 50 pounds or even 100 pounds, it was before I started living a healthy lifestyle.  I do feel that change in attitude of acceptance and gratefulness is what prepared my mind and enabled me to make healthy changes in my life.  I started accepting my body how it was and kept telling myself no I am not “perfect” (and no one is!).  I was grateful for the body I had been given.  At least I had both arms, both legs, all my fingers and toes and I could walk, talk and think as there are many who do not have all their fingers, toes, legs arms and some who have cognitive limitations.  After coming to peace with my own imperfections, I realized I COULD change some things about myself and I HAD to change things about myself!    I physically felt so bad at the end of 2012/beginning of 2013, I couldn’t even without stopping walk up one flight of stairs.  Internally I knew I HAD to change or face becoming a very limited disabled  future or possibly no future at all, maybe face an early death.

After having lost over the excess weight, I look at my sagging skin and the stretch marks and sometimes find myself thinking I am not “good enough” or I am “flawed” but this picture helps me realize that I am not perfect but I am “real” and not nearly as bad my thoughts have led me to believe.  This picture gives me “hope” and “assurance” that I am more “normal” than I have ever realized! We are all supermodels! (sans the agent, the money, the stylist and the artist to photo-shop our pictures)  Thank you Cindy Crawford for being a “normal” gorgeous women who is aging with style and grace!  You are awesome! (even if you do have the agent, money, stylist and the artist to air-brush away “media-labeled” imperfections!)

Cindy Crawford

Setting SMART Weight Loss Goals

This is supplemental material for the June 4, 2014 Issue of Weights & Balances

SETTING SMART WEIGHT LOSS GOALS: What are SMART Goals? Let’s Review.

  • Specific vs General (I want to lose a ton of weight vs. I want to lose 25 lbs.)
  • Measurable (tracking progress/scale/measurements/charting)
  • Accountable (keep a food journal/paper or online, write down everything you eat for the day)
  • Realistic (nothing overwhelming/easily obtainable)
  • Timeframe (e.g. six months to lose 30 lbs. /might need to adjust time frame, be flexible!)

Things to remember when setting your goals:

  1. On a healthy weight loss plan, you will be losing between .5 to 2 lbs. a week.  Too fast is not healthy!
  2. Choose a definite start date and don’t put it off.  Consider vacation plans, school demands, work demands, relationship issues.  You might need to resolve some things before starting.
  3. Set short-term and long-term goals and write them down. Putting goals in writing makes them more “real.”
  4. Focus on the journey (process) not the destination (outcome).  Changing your daily process is what makes for good outcomes!
  5. Know there will be setbacks.  Try to pre-plan for those setbacks, such as a party, wedding, vacation, etc. Brainstorm ideas and set specific strategies to overcome setbacks.
  6. Be willing to change your goals as you progress.  You might find you can expand your goals or find you might have some new goals with your new lifestyle.  Such as I want to be able to run a 5K, be able to wear a bikini on vacation, a new dress for my daughter’s wedding, wear a smaller belt, run a marathon, etc.
  7. Eliminate these words “always” “never” “every” “must”
  8. Do it for you! Do not try to please others or impress others! It’s YOUR health, it is about YOU!
  9. Reward yourself for the small victories!  These are foundations to long-term success.  I have been buying clothes in a smaller size as my “inspiration” to keep going to reach the next size smaller.  Now I am on the lookout for a “goal” outfit that I would like to wear.
  10. Don’t fall into the “trap” of advertisements that claim great losses in short period of time!
  11. Try stating your goals in a positive way. Eliminate “negative” words such as: never, ever, every, won’t, etc.

Examples of rewards:  (for #9) 

  • Treat yourself to a manicure/pedicure
  • Relax with a massage
  • Freshen up with a haircut or blowout
  • Splurge on jewelry
  • Get fitted for a new bra (you may need to be re-sized after losing some weight)
  • Invest in new workout gear, sneakers or a yoga mat
  • Buy a book you’ve been wanting to read
  • Enroll in a new group fitness class
  • Spend some time downloading new music (or old favorites)
  • Sleep in at least one day on the weekend

Examples of Unrealistic/Realistic Goals:

Unrealistic Goals (negative) Realistic Goals (positive)
I’ll never eat more than 1,000 calories every day. I will eat one more serving of fruits and vegetables each day.
Starting tomorrow, I’m going to begin walking two hours every day. I’ll walk for 20 minutes four times this week. Log your accomplishment! Reward yourself for achieving your goal!
I’m going to bake cookies for the bake sale, and I won’t eat or taste any. I’ll buy cookies for the bake sale and drop them off at the school on my way home from the grocery store. Give yourself a cheer after you drop them off, yay you!
I’m going to lose ten pounds before my class reunion next month. I’m going to eat smaller portions and take a 15-minute walk four times a week so that I’ll feel healthier, more fit, and confident at the class reunion.
 I am going to eat only one meal a day Eating smaller “meals” of  low-fat/low-calorie foods throughout the day. This will keep me from getting too hungry at any time during the day.
I will never ever snack (eat after 8pm, etc.) I am going to eat more healthy snacks such as fruits, vegetables, and drinking water. When I am hungry after (a certain time) I will drink a glass of water/brush my teeth, etc.

Although the exact number of calories you need to burn in excess may vary slightly, a 1.5 pound weekly loss means burning about 5000 calories more than you take in. To put that number into perspective, burning 5000 calories is like a 130 pound female doing 15 hours of aerobics!

 

Goals 10

Goals 23Goals 28

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