Saturday, March 29, 2014
My maintenance lifestyle includes keeping within a weight range. Lately I have been noticing that I am staying at the top end of my range, and not working off the up pounds. I picture Ms./Mr. Creep sitting on that step on the up escalator, and not moving downwards..but instead, riding upwards. Upwards means heading to Never Never Land.
Technically I am successful maintainer. I am in my range, exercising, and eating healthy. However, staying at the top of my range is not a good trend. Plus I can feel the difference in my clothes.
I decided to do my own Spring Maintenance Challenge.
1.Using my Spark Tracker, I increased my fitness workouts..as well as increased the calories burned. I study my graphs daily and love my trophies.
2. I cut back on my eating. This means eating lower fat and lower calorie. It means cutting out a few foods.
3. I changed by Start Trackers. I added a daily tracking of did I accomplish my plan. I also added a weekly streak for the number of days on plan. I then added a number of weeks on plan,
4, I added Start motivators that were specific for my goals as of this reboot.
5. I returned to using my powerful motivator for staying on track. I am now calling it my Pay It Forward tool. This is a modification of the random kindness idea. I think that giving myself a positive kindness or reinforcement really does create "echoes that are truly endless - Mother Teresa"
My pay it forward tool is to picture how happy I am in the morning when I have stayed on track. I love to wake up happy and to check my trackers that I am successful. This is important to me. I prepare my coffee the night before and picture enjoying the coffee and feeling positive for the day. Those echoes from yesterday are right there in the morning.
Success: Mr./Ms Creep is heading down the up escalator. I have lost 3 pounds and am now in the middle of my range. My clothes fit better. I am more energetic and feel like I am on a good Spring Roll.
Happy April everyone., Thanks for your support.
Sunday, March 16, 2014
Linda Spangle has a book, "100 days of Weight Loss." I use it for motivational tools every now and then.
I like her comments on the words, "I can't". As we lose weight or we maintain weight, we run into challenges. They can be social challenges. I can't eat healthy at the conference as the food they offer is not on my plan. Or they could be physical..either illness or medicine interferes with your healthy eating plan. Weather can intervene. Family can intervene.
She comments that every time you tell yourself that you can't do something, you cement it as truth. Saying "I can't is like tying a huge rock to your ankle, then trying to run." In my case it is trying to walk. LOL. However, I like this visual image.
Replacing "I can't" with " i'll find a way" is what is needed. For some reason, "I'll find a way" resonates with me. It indicates that I am in control and that I (not the challenge) will find a way. It indicates a belief in myself. It also indicates future action. I will do something to solve this. Lastly it indicates a commitment to a healthy lifestyle. This lifestyle is important.
Challenges may not be easy. Another tool that I like is, " Challenges may be hard, but they are not impossible...and I will find a way."
So I have a post it note on both of my computers with " I will find a way." It makes me smile and reminds me of my own power in my life.
I have been on a healthy eating plan for 3 and one half years. I am keeping those 100 plus pounds away for good and continue to look for new ways to be successful.
Right now I am happy that the worst of winter is over and spring has arrived. I love the new energy that my increased exercise has given me.
I am pleased that my spring clothes fit .
Right now my current minor challenge is figuring out how to wear my tracker at a formal event that is coming up. However, I will find a way.
Happy March Spark Friends.
Sunday, February 23, 2014
I have definitely been hit with Spring Fever. Snow is forecast and it is cold. I am walking around looking at the swim suits and shorts that the fashion world presents..regardless of the weather. I purchased two lovely cotton print shirts. Now the question is will I wear them over my merino wool sweater? LOL.
When I was seriously overcoming my addiction to food and binge eating, I would often use this tool. " I will not eat that food now. I will eat it when I reach goal weight." This was a helpful tool in the initial stages of dealing with cravings.
However, as I reached this goal weight, this tool has taken an interesting twist. In the year that I lost weight and in these two plus years of maintenance, I have developed new eating habits. I have returned to some of these foods I craved..but in healthier ways such as low sugar high fiber waffles or greek yogurt instead of ice cream.
However, with 90 percent of the foods that I craved, I will not add them back into my eating plan. The reason is that they are unhealthy for me.
Seibold from www.fatloser.com (Thanks, Watermellon) made an interesting study. He found that overweight, obese people when choosing what food to eat, all had the same thought.
The thought was, "What will taste the best?" However, thin people differed. Their thoughts were consistently, " What is the healthiest food I can eat?" Seibold encourages people to develop this thought as a habit.
I am now in 2 years and 5 months of maintenance. I am happy and staying in my range. Adding the Spark tracker has added energy and movement to my life.
Happy Spring Spark Friends..whenever it arrives!
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