Happy New Year, My First Five Reality Checks of 2019

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! 
Image result for Ben Franklin quote Joy does not exist in this world but exists in you.
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Getting over the Insanity

Insanity

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 🙂

OK off my soapbox for now!

soapbox

 

Weights & Balances (Year 2 Issue 41) – March 11, 2015

March 11 2015