Movin' And Losin' Part 17
Hi chicks ....... I hope you had no trouble finding us.
Here we are on June 1 2005. I am feeling fat and miserable and this new start is just what I need. In just less than 8 weeks I will be 54 years old and still I am trying to get rid of this extra 14 pounds of fat. I have been trying for the last few years but still it stays there. :( I am carrying this extra weight around with me every day and it is such a stupid situation to be in. I could do everything with much more ease if I was 154 pounds instead of 168. I would also be much healthier. It is coming to the time of year when I cannot hide under a coat and I will have to walk with just a top and jeans. I feel so self-conscience when I am this much overweight.
So today is going to be the beginning of a new healthier me ....... how about you ladies ........ would you care to join me?
Anyone reading this is most welcome to join us ....... we love meeting new people and we need all the help we can get. :D
All those magazine articles about weight loss, which promise that you will drop a dress size in a few weeks are very seductive.
You know that, if you follow the plan to the letter, you will lose weight and because they generally include both a diet plan and an exercise routine you will become a little more toned too.
How many of those articles have you cut out and intended to follow? And how many have you actually stuck with?
Most are just too stringent to keep going for any more than a day or two. They are too much of a complete change in your life style. If you spent the next month to doing this for yourself, then you would probably succeed. But most of us have multiple demands on our time and energy, juggling families and work, with little time left to devote to an entirely new weight loss regime even for a few weeks.
And what happens after you drop a dress size, should you manage to keep going on this miraculous plan? Can you keep up the regime forever? Of course not - it's not designed for that. You're back to square one, eating as you always ate and doing about as much exercise as you did before, the very behaviour that caused you to gain weight in the first place. You'll gain all the weight back again and fast.
So what can you do instead? For those of you who live a normal busy life, set yourself up for success in the long term, by introducing only a single small change or two at a time.
Choose those things which you can easily incorporate in your life and which will give you a taste of how success feels - especially important when you've spent the last goodness knows how long not succeeding at more drastic weight loss plans.
And then go a little further. Change a food habit here, add more activity there. Make gradual sustainable changes until you have the lifestyle which supports a naturally healthy, slim you for the long term.
You may find that you change your life style substantially over the coming months. You may even find it's not so far off that magazine lifestyle you want. But you will be changing in such a way that you stay within your comfort zone, stretching it a tiny bit each time you make a small change.
This is the way to sustain lasting changes - the difference between losing and gaining the same 10lbs for the rest of your life and being 10lbs lighter forever.
So the small changes I am starting with are:
I will stop nibbling at cheese, ham etc., when I am making DH and DS's lunches ........ strange I never nibble at the lettuce!!
I will eat less at suppertime as I seem to end up going to bed on a full tummy which is not at all good.
Good Luck everyone!
Weight Loss Motivation
I expect you feel that your weight loss motivation already exists by the bucketload.
You've been trying to lose weight for ages, right?
You want to be successful in your weight loss so much and yet you know that you struggle sometimes.
You feel at times that your willpower just fails you and you don't know why you can break your diet so easily when you want more than anything to be healthy and slim.
We've all been there! Why is it so hard and what can you do about it?
Here we explore
• what makes you eat that chocolate cake , when you'd rather not for the sake of your diet
• what stops you from going to your exercise class, when you know how much you would benefit from it
• what you can do to help your motivation to stick to your diet and exercise routine
So why do weight loss programs promise so much and succeed so rarely?
Weight loss programs fail because you want to eat more/move less than you want to lose weight.
It sounds simple and yet when we look at what drives you to eat and what stops you from moving the picture becomes complex and involved.
There's no one simple answer fits all. There are many reasons why food passes our lips and why we don't get off our sofas and "Just Do It" as the adverts implore us.
In What makes you break your diet we explore the many types of hunger and how to deal with each one, so that you can stick to your diet - weight loss motivation without the gritted teeth determination, which seems to be accepted by dieters as a necessary evil.
Our What stops you from exercising section looks at ways to motivate yourself to keep up with your exercise program, so you just do it, no matter what and achieve a double hit of losing weight and feeling wonderfully fit and healthy at the same time.
Weight Loss Motivation
What makes you break your diet?
No matter how great your weight loss motivation, you invariably break your diet at some point. Why is that?
You break your diet because you're hungry, in some way, and food is everywhere!
You just can't avoid seeing delicious food, even if you wanted to. It's in the office, it's at home, it's on TV, it's the focal point of nearly every social occasion, it's on every street corner. It's as if your weight loss motivation is under attack everywhere you go! And the more hungry you are the more delicious everything looks!
So given we can't remove all tempting food from your reach, controlling hunger is the key.
You may think that being hungry is a necessary evil when you're dieting. (Haven't we all heard the diet gurus of the past spouting "Hunger is your friend"?) But it's just not true! Help your weight loss motivation by dealing with your hunger, in the right way.
Now, how do you stop being hungry on your diet without stuffing yourself all the time eating the fridge empty?
The answer lies in identifying your hunger! What type of hunger is motivating you to eat?
1. True physical hunger. You haven't eaten for a few hours and your tummy is rumbling because it's empty. Cure for this is just to eat. And eat before you get too hungry and wolf everything down!
2. Low blood sugar hunger. Typically within a couple of hours of eating some quickly digestible starchy or sugary food you'll feel hungry again. The body is looking for food to replace the sugar quickly again. Cure for this is to eat slow-release foods regularly throughout the day to keep your blood sugar levels even.
3. Cravings. These can be caused by
o a sensitivity to food - you may actually crave the stuff that you're slightly allergic to e.g. Allergy to wheat and you crave pasta and bread. Cure is to detect and deal with your allergies. See a specialist if you suspect that your cravings are allergy based. Clues are always craving foods with the same basic ingredient, wanting to eat them several times a day, finding it physically difficult to leave them out of your diet.
o a deficiency in nutrients. Your body craves what it is lacking. Cure is making sure you have a good quality multivitamin and mineral supplement each day.
o a feeling of deprivation. Cure is not to ban any food from your diet. Everything in moderation.
4. Comfort eating. There are quite a few reasons why we eat for comfort. These range from stress, low self-esteem, guilt, loneliness, boredom .... The list is endless. The cure involves identifying your own personal reasons for using food as comfort, facing up to your need and finding other ways to get solace than trying to fill the gap with food.
5. Social Hunger. You're not really hungry but you have been offered food and it might upset your friend if you refuse. After all she made you a cake, went to all that trouble. Or you're out at a restaurant. Everyone else is eating dessert. You've just eating a main course so you're not hungry but you join in anyway. Cure is to be clear about your reasons for wanting to lose weight /stay slim and to value yourself enough to be assertive (without hurting the feelings of others) as well as deciding to put your long term goals before short term satisfaction.
You need to be a bit of a detective in identifying your own patterns of eating and what is contributing to your breaking your diet. Use the clues above to start solving your own situation.
Weight Loss Motivation
Keep up your exercise routine
When it comes to weight loss motivation, are you an exercise drop-out?
You start, full of good intentions, resolving to get fit, healthy and slim and then, somewhere along the line, you lose interest and stop going for your walks, stop attending your class. It's a common pattern. Why do we do this?
Do you say to yourself...?
• It's too much effort. I can't be bothered.
• I don't have enough time, I'm under enough pressure as it is
• It's much harder than I thought
• I'm not enjoying it
• I can't see what difference it's making
• I feel too awkward, I feel people are looking at me
Ask yourself why you no longer have the level of desire that you once had, to find the clues you need to know what to do about it. Your own weight loss motivation will be a combination of factors unique to you.
Do you still want all that exercise can deliver?
If you do, then it means finding a way to keep your desire to be fit alive, while reducing the things that make exercise feel like a negative experience for you.
Motivate yourself to keep going :
1. Focus constantly on what exercise can give you. This is a key principle for Weight Loss Motivation. If you don't really want the results you will get, you will never keep up your routine. Continually confirm to yourself your decision to get fit, slim and healthy.
2. Look at how you feel about exercise
What do you say to yourself at these times? If you had a personal trainer to support you what would they be saying to you? How would you then view it differently? Be your own coach and help yourself get going.
3. Just resolve to do a little. Constantly tell yourself that you are doing well while exercising, knowing that you can stop at any minute. Don't distort how hard it is in your mind. People often exaggerate the effort, the discomfort of exerting themselves. Feel the pleasure of pushing yourself a little. Some discomfort is part of really beneficial exercise. Acknowledge those sensations as momentary.
4. Focus on the things you like about exercise rather than the discomfort - the good feeling you have about yourself once you've done your session, the feeling of being out in the fresh air, the camaraderie of the girls in your class, the great music etc.
5. Focus on the good you're doing to yourself, not how unfit you feel.
6. Say to yourself "I'm getting stronger, slimmer and fitter every second I keep going". You are doing yourself some good every time you exercise. Don't worry about visible results. Congratulate yourself every time you take any exercise at all.
7. Don't compare yourself to others. There will always be people slimmer or fitter than you. Make the focus of your weight loss motivation your own personal best.
8. Resolve to reserve the time for exercise. What is more important than your health? Watching TV? Cleaning? Overtime at work? I don't think so. What priority are you giving your well-being. Remember that if you are fit, well and happy with yourself this will benefit others too. Every child deserves a happy parent, every boss would rather have a fit employee.
9. Adopt a positive attitude towards exercise. Decide to look forward to each session and to get the maximum benefit out of it.
10. Chart your progress. You'll see how each week you're able to do a little more.
11. Find an exercise that you feel comfortable with. Enlist the support of a friend as your fitness buddy. If you're not sure you can do anything, just start by walking short distances every day and then gradually add speed and time to your workout.
12. Look for fun ways to fitness - try dancing, ice skating, skiing, hill walking. Find your own pleasurable activities. Fitness does not have to mean the gym.
Hi Mooz and Ladies,
You have done an outstanding job setting up our "New" home. Your graphics are most motivating! I also like what you have posted in regards to getting off this extra weight. I haven't gotten into Susan Powter's book too far, but already I see she is calling a "spade" a "spade." The weightloss industry is out there to take our money with no guarantees it will work! That is why she is saying "Stop the Insanity." I really like her attitude--the first thing she tells you to do is to take off all your clothes and look into a full-length mirror and then you try and accept your body as it is right now. There is no "perfect" Barbie out there, unless she is always starving!
Okay -- let's come up with some challenges for this first week! Mine is to exercise at least 30 to 45 min. each day, even if it's only walking. I am going to the gym before I visit my DH--they have come up with a lottery to entice the seniors to come in during the month of June. Each time you go there you receive a scratch ticket and you may win something! I am all for getting rewarded!
1-Day, Catlover, HalGal and anyone else--do you want to issue a challenge?
Hope your day is a "super" one!
Morning all. Mooz I'm sorry I didn't get back to start your new thread. Afraid things are a bit awry with the good folks in this asylum and as a consequence I go home eat and go to bed.
Madcat, Hollyhock and I have a June challenge called Back to Basics. What we want to do is to accept that to lose weight we have to eat within our range, exercise frequently and drink the water. That is what helped us before and no doubt will again. You are welcome to join in - I'm up to lose 2kg this month.
The stress here at work is not helping however I am just going to have to rise above the madness. I looked at my contract last night and can't get out of it before September or there will be penalties, so I might as well relax and go with the flow. Ultimately, it won't be me that suffers, it will be the system users, so why should I care - probably because I was reared with the saying that if a job is worth doing, it is worth doing well. I'm too old to change my ways completely now. I can accept the new and it is not all bad, just to my way of thinking not good enough for the working people.
That's my lot for today. If you want to join our challenge that's fine. We can pick up any results from the threads and deliver the answers back to the threads.
See you all.
Mooz - Once again you have done a wonderful job with our new home. I can't believe we're on part 17. I too am tired of this extra weight I have been carrying around. I tend to lose to a certain point then go back up then lose again to that point. This time I'm going to get past that point that I always stall at, and I know the only way to to also exercise.
Nita - I think for me right now it is to drink my water. Here it is after 7pm and i only had 12 oz of water. I have slowly gotten out of the habit of drinking water. So my first goal is to drink more water.
Ok ladies, this month I am going to have a weight loss, let's get MOVING!
Mooz--great new site! Yes, it is hard to believe it's #17.
Earl made arrangements to buy a replacement car, so that will be good. It's a Chevy Lumina, a '97. Not real exciting, but he can get in and out of it easily, which he couldn't do with the Toyota. Will pick it up tomorrow. Have to arrange to scrap the other car. Sigh.
I was helping a new person at work. She's done phone work before, but she was just lost. Just kept getting more depressed and anxious. Tried to tell her just relax, you'll make mistakes, everyone does, as long as you get the caller the right information, don't worry about some of the technical stuff. But she still couldn't do some of the basic stuff like opening a new call. Our supervisor is going to see if he can get her some more training.
Need to get to bed.
Mornin chickies ...... great to see that some of you found your way here! :)
Shad - Back To Basics sounds great and just what I need and I believe I have actually started!! When is your weighin day so that I can report on how I am doing?
I am feeling good about losing the weight this time. I know that I have to make the change in my eating habits for life. None of this losing the weight and then thinking that I can then go back to eating as I used to do!! :o
Have a great day all
I think it is time for a Marsdon so let's see what he has in store for us today!
Thursday, June 2, 2005
Think about what's right with life. Think about the good and valuable things that you sometimes forget to even notice.
Think about the positive possibilities that are real and present in this very moment. Think about all the worthwhile things you can do with this day that is yours right now.
Think of how you can take action and cause good things to happen. Think of how you can set an ambitious goal and work with persistence to reach it.
Think of all the good people who quietly and reliably work to make this world a better place. Think of how great you feel when you give of yourself to others.
Think of the opportunities you have to live a life that is filled with richness. Think of how fortunate you are to be able to experience and appreciate the beauty in this world.
Think about what's right, what's good, what's valuable and fulfilling. For the more you focus your thoughts on the good things, the more abundant they will become.
-- Ralph Marston
Umm I think report day is Friday or Saturday, however with my Saturday being USA's Friday etc., it doesn't really matter. Swing on over to the journals to see the 'rules'
Be good to have you join us.
Didn't have a very good eating day today. Work was real stressful and of course the first thing I do is eat and unfortunately i was not prepared with any jello or low fat treats.
Cat - I'm sure your co-worker appreciated you being very patient with her. Hopefully she'll get the training she needs. Good luck with your vehicle.
Mooz - Thanks for the marston quote.
Shad - I too will look at the journals and see the rules. thanks for the info.
Looking forward to the weekend to get some more things done around the house. Hope everyone is having a great day!
Just a quick call in to put us up to the top!
Hi there chickies ...... just a quick call. I am doing fine with my small changes in my eating habits so next week will decide if it is making any difference.
Orla had some university friends staying last night. They had planned to camp out but it was too wet. I was happier to have them staying in the house anyway! Two from Glasgow (one of them Orla's boyfriend) one from Ireland and one from Nashville! The American girl was celebrating her 21st birthday yesterday. She has been at university in Belfast for 1 year and will be going home on Monday. Orla told me she loved one of my paintings of a ballerina so I took it out of the frame and gave it to her ....... well it was her 21st and she was away from home....... she was delighted with it.
I hope you all have a good Friday.
RE: Movin and Losin.... again!
Oh my gosh... I am back, and so happy to be here!
I am as pleased as possible to report the young man that took AJ's life was given a maximum sentence. Those of you that wrote in, I thank you so very much. The judge mentioned he received a large number of letters. I do apologize if I've already posted this link to the story. I don't think it will be up many more days so look quickly if you are interested:
After the sentencing, we were all sitting around a table attempting to eat lunch. No one had a thing to say, and finally someone said we should be happy as we did the very best we could have, with the circumstances. It made no difference, we were all sick at heart. I went to the cemetary after eating and promptly got sick to my stomach. I was unable to eat anything the balance of the week - last week. This week has been touch and go. The good thing, I've lost some weight, my clothes are feeling better. I am still shaky. This has affected me more than I realized.
It is wonderful to have stable parts of my life to return to such as this weight loss thread. I agree, summer time is time for some good challenges. Think of all of the healthy veggies to be harvested, yummm so good!
School is out, graduation is Sunday. I still have to work 4 days a week the next 2 weeks, and then have about a month off. Ahhh....!! :angel: :flow2: :dancer: :cp: :angel: :angel:
Just a quick hello.
Hal - I'm so glad that he got the maximum. I hope with that that he has no chance of any early release. My prayers have been with you and your family. I'm sure your excited with school being out. Hopefully we'll get to hear from you more this summer.
Mooz - sounds like you had your house full. Be sure and let us know how you do with your program.
gotta run be back later.
RE: Sum, sum, SUMMER TIME...!
Good Saturday morning movers and losers!
I am not so sure I am ready for a party, but it feels like a party just not having papers to grade, lessons to plan before class begins on Monday! I started reading a Robin Cook (fictional mystery) last night, and I am ready to get some serious R and R.
Yesterday I mentioned we are lucky to have fresh fruits and veggies this time of year. Thin - can you say red peppers! Here is an article I found on reducing cholesterol and eating more natural foods.
Veggies Add Vim to Low-Fat Diet
Adding Plant Foods to Low-Fat Diet Doubles Cholesterol-Lowering Effect
You can lower your cholesterol with a low-fat diet. But you get twice the bang for your buck if you eat lots of vegetables, fruits, and whole grains.
For years, Americans were told to avoid fats. But it's not enough to avoid unhealthy foods. New dietary guidelines stress the value of eating plenty of healthy foods: vegetables, fruits, whole grains, and beans.
How much better is the new advice? At least twice as good, find Stanford researcher Christopher Gardner, PhD, and colleagues. Gardner's team finds that people who eat a low-fat diet lower their cholesterol. But those who eat just as few fats and eat lots of plant-based foods double the diet's cholesterol-lowering power.
"The effect of diet on lowering cholesterol has been really minimized and undermined by a lot of clinicians and researchers saying, 'Yes, it has an effect but it is really trivial. It would be better to put you on drugs to control your cholesterol,'" Gardner says in a news release. "We weren't really giving diet a fair shake. We were so focused on the negative -- just what to avoid -- and not what to include."
The plant-food-enhanced diet isn't strictly vegetarian. It's simply rich in foods known to lower cholesterol. These include soy-based foods, garlic, soluble fiber (provided by food like oats, barley, psyllium and beans), whole grains, and nuts.
Two Low-Fat Diets
So what's more important -- simply avoiding fat or eating lots of good foods? Gardner's team asked 120 people to help answer this question. These 30- to 65-year-olds had moderately high LDL "bad" cholesterol, ranging from 130 to 190 mg/dL. None was obese, and all were in generally good health.
For four weeks, half the volunteers adopted the old-fashioned low-fat diet and half stuck to a low-fat, plant-based diet. To minimize cheating, the researchers fed them dinner every weekday and gave them a cooler filled with foods for the rest of the time.
The diets were fat and calorie balanced so that nobody gained or lost weight. Some of the study participants were, indeed, overweight. Losing weight is a good way to cut your cholesterol. But the study was designed to look at the effects of diet and not weight loss.
Exactly what did they eat? Here's a sample menu for each group:
Breakfast: frozen waffles, butter, syrup, apple juice, coffee, and low-fat milk
Morning snack: apple-grape juice and nonfat raspberry yogurt
Lunch: turkey-bologna sandwich, light potato chips, caffeine-free Diet Coke
Afternoon snack: lemon cake pudding and low-fat milk
Dinner: garden lasagna, iceberg lettuce salad, French dinner roll, margarine, coffee
Low-fat "plus" diet:
Breakfast: whole-wheat bread, sunflower-seed butter, smoothie, plain yogurt, tea, grapes
Morning snack: soy nuts, sun-dried raisins
Lunch: tempeh burger with vegetables and cheddar cheese on whole-wheat bread
Afternoon snack: black licorice
Dinner: parsley pesto and soba noodles, garlic butter, spinach and mandarin salad with sesame, egg, Odwalla Superfood juice, and tea
Iced tea! Does anyone drink the green tea mixtures out there? I read it is very healthful also.
I picked up some pottery yesterday at an annual festival held here each June. I collect this stuff, and have begun collecting for one of my brothers (executive chef with the Marriott). This guy is getting older, and each year I cringe, hoping he is still coming. He is from Cincinnati, and I see myself making the dirve there some day if he stops coming to the show. It is fairly inexpensive for pottery, and very well made. I love pottery.
Now, to snag a few flowers to fill my flower containers. I have a large deck with tooooo many containers. Trust me.
And, to move it... walk Rocky.
Happy weekend everyone! I'm getting back on the scale Monday. I am ready for a challenge, to feel better!!! I like Oprah's plan which is lots of exercise and low simple carbs.
:angel: :ebike: :chef: :judge: :flow2: :flow1: :angel:
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