Wednesday, May 7, 2008

Small steps

When I was in North Carolina this weekend, both of my parents told me that I looked like I had lost weight since they last saw me in February. Which I have. But not that much, or at least not that much relative to how quickly I was losing weight before. So it was really nice to hear that the weight that I'm losing is still noticeable. It's easy to start feeling defeated because I'm no longer losing 3 pounds a week, easy to get frustrated because our new scale is at least five pounds higher than our old scale, because sometimes I have very healthy weeks and still don't lose weight, because my endocrinologist is still adjusting my Synthroid dose.

I've been generally feeling a bit un-centered when it comes to Weight Watchers; it works very well and I plan to stay on it for a lot longer, but after awhile it is so innate to your routine that you hardly notice it, it isn't as interesting, and that makes it easier to cut corners and not be super committed. This is especially true because for awhile it felt like I could pretty much do anything and the weight would still melt off, and that's not the case anymore.

I suppose that now would probably be a good time for me to start going to meetings, which I've never gone to, but I don't really want to. The talking and the supportive atmosphere might be nice, but they might also be frustrating, and also I just really don't feel like spending the time. The only reason I think the meetings would be helpful is just because of the accountability, and I am working on doing that for myself, through my weekly weigh-ins as well as the private diet journal that I started recently.

One thing the journal has helped me with is focusing myself and highlighting the things I want to concentrate on. And right now, to help push me off this perceived plateau, there are two things I want to focus on: snacking and exercise.

First, snacking. I'm good about cooking healthy meals and eating reasonable portions. I'm even pretty good about picking healthy options at restaurants. But when I started Weight Watchers, I was super vigilant about points and snacks. I had one snack per day--a granola bar in the mid-afternoon--and a low-calorie dessert at night. That was it. Once I had four M&Ms in a meeting at work and actually recorded them in my points tracker. I was very, very vigilant.

I'm not that vigilant anymore. I find myself thinking that if I just have a sugar-free pudding cup (only 1 point!), there's no need to add it to the tracker. If it's a cookie that someone brought to work, it hardly even counts. I'm not using all of my weekly bonus points anyway, right? So I tell myself it doesn't matter, even though I KNOW the only person I'm cheating is myself.

So! The snacking has to stop. It really is the difference between losing weight and just maintaining.

Second, the exercise. I go to the gym sometimes but not regularly like I used to. I take walks with Torsten but not often enough. I think what I need to do here is set realistic goals. No, I won't go to the gym every day--but I can go a couple times a week. No, I won't spend an hour on the highest setting on the treadmill--but I can do half an hour of medium-intensity elliptical followed by half an hour of weight training. These things are feasible. What's that people always say about setting realistic, attainable goals? That's what I need to do for myself.

So! It's time for me to get back on track for real. Because I am still losing weight and getting healthier, but I want it to go faster. And it's up to me to make that happen.

What about you? When you feel like your healthy lifestyle goals are slipping, what do you do to get yourself back on track?

48 comments:

  1. That lethargic WW is the worst. I've done WW twice and I've always quit once I get to the lethargic stage. Kudos to you for working to get past it! :)

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  2. Yay! Health kick post! I love it!

    I've seen a few other BLAH health kick posts around lately and I have to conclude that this is the time of year when people WANT to get back on track, but are having a hard time.

    I am interested in the things you eat in a typical day! Post about that! (uh, please).

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  3. Sounds silly, but when I feel myself slipping, I haul out the pictures. The skinniest I've ever been, and the heaviest I've ever been. And it helps motivate me and get me back on track. I also find that when I'm at home, the further away I am from the kitchen, the better. Like outta sight, outta mind.

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  4. You know, the exact same thing has happened to me with WW every time I've done it. After a while, I just get bored with counting points. I know how many points are in just about everything I eat, so I don't check, don't journal, don't really care. Then the next thing you know, I'm totally off the wagon for no good reason whatsoever. It's so frustrating.

    Keep at it, Jess. You can totally do this!!

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  5. baby steps are definitely necessary - no need to burn yourself out right away! First, its no fun, second - its not realistic! I just keep telling myself to be mindful of every thing that I'm doing & all that Im eating so maybe I won't lose sight of my goals. You can do it!!

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  6. I can always tell in the way I feel mentally and physically that I'm slipping. I get more tired, don't have as much energy and just want to lay around. Those are the times I know I have to get my butt to the gym and do something, even if it's a short workout.

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  7. I'm generally pretty healthy, and I go to the gym six times a week. A feel BAD if I don't. I am addicted to exercise.

    But lately, I've been falling off the veggie eating wagon. It's just so hard to prepare good tasting vegetables at home without cooking out all the goodness. And my salads are never as good as restaurant salads. And I keep buying bags of peanut butter and chocolate chips, which is my favorite snack. I don't know why I don't just say STOP! Don't buy this! at the store, but I just can't. I always try and convice myself I can eat just a few. I can't. I need to recognize.

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  8. my exercise regime has gone out the window since i got pregnant -- mainly because i'm too tired (physically fatigued -- not mentally) and the exercises i used to do used my abdomen too much.

    i am looking forward to working out and getting my energy back in late september!

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  9. I hear ya. It's so easy to slowly drift away from being disciplined with goals!

    When I feel myself losing motivation I do one of a few things, including force myself to the gym, read Health magazine to get new ideas and inspiration, or look at the bridesmaid dress for an upcoming wedding that I want to look really hot in. Usually one of those actions works for me!

    Keep at it, girl. I know you can stick with it!

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  10. I'm probably not the best example of eating right and exercising regularly. I average exercise maybe twice a week but I tend to increase gym attendance when I notice my belly swelling as opposed to just maintaining a healthy level of activity per week. Also, my food habits tend to swing. I generally eat healthy and avoid junk food but then when I have a wedding coming up or some other major event that necessitates a nice dress, I use Slim Fast for a week to bring my weight down two pounds.

    I really want to break down what I'm eating because I have a feeling I'm not eating as healthy as I think I am.

    Anyways, good luck! :)

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  11. You're so inspiring!

    I have serious problems pushing myself to reach goals I've set. I set the goals, forget about them, and then months or years after I should have accomplished them I realize that I haven't. I am not at all good at holding myself accountable, which sucks.

    I have wanted to reach an appropriate weight for someone my height and build for over 15 years and nothing changes. I need to learn how to hold myself accountable and not just say "Oh well!" when things don't work out the way I planned.

    Any ideas? :)

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  12. have we talked about this? i can't remember... what gym do you go to? tell me it's golds... then i can make you come to classes with me, which means I'LL show up too. win - win!

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  13. I think visualizing and putting your goals in to perspective is definitely helpful.

    This is the exact time last year that I fell off the healthy wagon. I never got back on. I've been mentally preparing myself to get on it the right way after the baby comes. Hopefully this will be the key.

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  14. I definitely slack when the weather gets nice. I don't want to spend hours in the gym after work, I'd rather be relaxing on my porch. But I have been walking with my friend around the neighborhood, which is nice and hilly.

    My wedding is in 3.5 months, that should be pushing me. As well as bathing suit season. But I think I'm just lazy. I'm really trying to work on that. More power to you for sticking to WW even though it's gotten mundane.

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  15. I completely agree with you re. the snacking, because it's usually the snacks that are the least healthy and least beneficial to our bodies. I've recently drastically reduced my snacking (no more trips to the candy bowl at work!).

    I've really struggled on the exercise front lately. Ever since I started working there, I don't go to the gym nearly as much as I used to (and I hate that). So, I'm paying (out the nose) for an amazing, off-site trainer twice a week. I figure, I'm accountable to him on those days and hopefully I can do a few days on my own. Now that the weather is nicer, I'm running with the dog more frequently and hiking/biking with Sweets.

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  16. liposuction.

    (joke)
    (bad joke)

    I am a snack a holic, CAN NOT STOP, and if i try, it just gets worse, so I try to always have loads of healthy snacks (yogurt, fruit, veggies, nuts) readily available.

    for me its super frustrating cause I can eat healthy and not loose weight or eat horribly and not gain weight, my body just really likes being where it is.
    Damn plateau.
    even with healthy eating, portion control and a tread mill, i have seen little to no change in my body.

    the best thing for me would be if society would just change its views on what is "beautiful" and "hot" to mean normal sized girls so i can stop thinking i need to be a size 2

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  17. I feel like this is such a back-and-forth process. It is a GREAT idea to set new goals to work toward when you're bored or have plateaued a bit. (Also, it's really incisive for you to realize that boredom with the WW plan where you're at right now.)

    Another suggestion with exercise is to find a class or something that you can be committed to, like an appointment. It is definitely challenging to find the "perfect" class and instructor and fellow exercisers that will motivate you, but it can provide some of the accountability and really force you to work harder. (As you know, I run with a couple groups and have found an amazing spinning instructor... they really help me get into my exercise groove.)

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  18. This is something I think about and struggle with a lot (as you know). For me, weight watchers worked to a point and helped me with some perspective, but it wasn't something I could do the rest of my life (which is why I gained back almost all of the 20 pounds I lost on it in 2006). For me, what has worked better than calorie counting and frozen dinners for lunch is eating whole foods, lots of fruits and veggies and focusing on smaller portions. I'm not micro-managing my diet this way and so far it comes more naturally to eat like this.

    I was exercising fairly regularly for a while and then fell into a slump. The way I get myself moving again is a lot like you - I schedule time for exercise in a way that is manageable and workable for me. 20 minutes of cardio, or 40 minutes of yoga, or 60 minutes at the gym - whatever I can swing at the time. Scheduling works wonders for me - I'm sort of OCD about planning.

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  19. I have a huge appetite, and my portion control is non-existentt. I've never tried to limit it but as I get closer to my late 20s and see weight staying put even when I'm working out diligently, I realize it's about that time!

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  20. I've realized that going to the gym once or twice a week is just not enough. I am trying to go at least four times a week.

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  21. Snacking is SO hard to stop. I'm trying to lose a bit of chub around my belly this summer, and it's snacking that kills me. Just a handful of chips! Just a scoopful of ice cream! Man oh man.

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  22. I did WW and it's so effing hard. For reasons you stated like marking down those 4 M&M's. It sounds like you know what you need to do though, so no assvice from me. I need to take my own.

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  23. I focus much more on getting off my butt regularly than I do on what I eat. The more I work out, the more I crave healthy things. But if I start to feel like jiggle is showing up in new places, I'll switch up the routine. You can only cut out so many calories before you start to lose muscle along with fat. A good friend who doesn't share my love for exercise decided to start walking to grad school. 40 minutes each way made a HUGE difference for her.

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  24. Healthy lifestyle goals? Back on track?

    I'm not familiar with these concepts of which you speak.

    I exaggerate. But honestly, I'm not exaggerating by much. I'm feeling entirely unmotivated to follow through on all of my big plans to eat fresh, healthy foods and get more than the bare minimum of exercise on a regular basis. Unless it involves Wii Sports, in which case I am totally IN!

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  25. I just realized how self riotous my comment sounded. When I wrote, "instead of calorie counting and eating frozen dinners" I meant that's what I did on WW, not that that is what all people do on WW.

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  26. I'm thinking about joining WW, but to be honest, I don't know that I can keep it up. I've tried (and succeeded) with other diets, but then something happens (vacation, holidays, whatever) and because they were so restrictive, I could not keep up with the special eating.

    So I bombed.

    I'm hoping I will see more success with WW than with the other ones I've tried. It seems like they take all kinds of things into account so dining out, vacations, weddings, holidays, etc, don't have to derail you completely.

    Oh, and as for the lethargy... yeah, it's usually brought on when I'm sick and it takes me forever to get past the blah stage even when the crud is gone.

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  27. I admire how frank you are when it comes to discussing your body and weight. It is something I simply cannot do.

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  28. Oi. I have a pity party that usually ends with ingesting the very thing I have just sworn to avoid for the next half-life.
    Having just spent a weekend away and most of that weekend on foot, we're feeling really good about our lazy-ass selves and we're ready to get into walking every day again. THe fact that it's finally spring and warm outside is good motivation! And that whole thing about setting a good example for our small child....
    All the best with your plans for continued commitment! :)

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  29. One thing I've thought of doing with WW is switching back and forth between Points and Core---something they even encourage. It seems like that might shake things up a little.

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  30. I once ate 7 peanut m&m's and tracked them. I can't say I'm so diligent anymore either. ESP when I lose weight and don't even try. BUT i actually weighed in this morning and gained .9. I, too, need to really get back into it. I think it's just sticking with the planning and tracking and it'll fall together again.

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  31. PS- we can always have pseudo-meetings via emails during the week since we both do online WW! :) Just a thought.

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  32. switch it up a bit. i go to the supermarket and buy all new types of foods, or i ask my friends what they eat and i try to put new things in my diet - like cottage cheese -

    well, i promptly took that OUT of my diet late on, but you know what i mean.

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  33. UGH. I'm having a terrible time being on track, for instance last night I had a cookie AND brownie and three martinis, oh and a bag of chips? SO. Basically, I need some tips too today I am LOATHING myself.

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  34. When I moved to Houston and more importantly, became part of a couple, my healthy lifestyle went down the drain. I KNOW I have gained 20 pounds since moving here...

    I think the key for me, this summer, is going to be heading to the fresh air market and getting fresh veggies and fruits and doing wonderful things with them. Maybe going to the blueberry patch, WALKING it and eating the healthy berries ... I don't know, but this is my summer!

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  35. I think you have to lose at least 20 pounds before someone says "Did you cut your hair? You look different." Gah!

    As a fellow WW, I'm totally with you on the food journal. I think I'd really stop hem-hawing around the same 2 pounds if I just wrote everything down. I like WW because I like having a PLAN. I need the structure. Sometimes the meetings suk. Yet sometimes I come away with new food/exercise ideas. I think it's worth a try? Sounds like you know what needs to be done, you just have to step up and do it. I'm the same way! :)

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  36. Yay Jess!! Nothing is more exciting than other people noticing your hard work!

    I always find it easier to join a class a couple times a week to keep myself on the exercise track - like if your gym has spinning classes or pilates or something. Then it's scheduled and you can hold yourself accountable that way...

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  37. The diet journal is SUCH a great idea. It's also great that you're being realistic about your goals. I think feedback is so important... I track my workouts, and it really helps to look back and see the progress made.

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  38. Kudos to you! It is hard. I have to keep telling me...the weight didn't go on overnight, it won't come off overnight either....it is a process. Thanks for the great post!! Keeps me motivated!

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  39. For me it's the snacks. I buy a "treat snack" to have around the house. But then the next trip to the grocery store I get another "treat snack" and another the next trip and before I know it, the pantry is full of them. And I'm out of good stuff like yogurt or fruit. For me, its throwing away or donating the less healthy snacks and going to the store immediately to get the healthy snacks.

    My other trick is hanging a pair of shorts I want to fit into on the handle of the fridge. Then I am forced to move them every time I want to get into the fridge and decide what do I want more, to wear the shorts or to eat the ______.

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  40. Me and weight? Bad issues. I can get way too obsessive about it. I just try to eat when I'm hungry. I definitely ensure that I eat 4 fruits a day and I going hiking on a regular basis.

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  41. I always go back to WW too, but it's tough. You do get into such a routine with that program, and it's hard to stick with it. I do the same, I stop recording things, especially the small things that "are not that big of a deal."

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  42. I could've written this post. I used to track EVERYTHING that I ate, now I just guess at the points and keep track of it in my head. It doesn't help that they cancelled my normal meeting and I'm usually travelling on Wednesdays, the only other lunch meeting they have.

    I'm going to the beach in 5 weeks and have been trying to use that to motivate me. I don't want to gross anyone out!

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  43. Congrats on the weight you have lost! That's awesome, and it's more awesome that people have noticed it. It's always harder to notice it on ourselves. Maybe you should tape measure more often and use the scale less. It tracks your progess in a more helpful way, because by weight training you'll be gaining more (heavier) muscles. And is it back that I still pronouce it muskles? ;)

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  44. I've been not exercising and while I'm conscious of what I am eating, when and how much, the lack of exercise is not good. I keep thinking about swimming and yoga because they are also good de-stressers for me. I just haven't DONE them. GAH.

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  45. When I'm slipping, I try to amp up the exercise. It's hard to focus on exercise AND eating and feel like everything needs to change, but when I exercise more, I end up wanting to eat better naturally. I download a few new songs to try to motivate myself and hit the pavement.

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  46. I try to set myself mini goals, and I track calories. I haven't been doing well at the whole kick start thing this year, so I'm enjoying reading the other tips.

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  47. Hmmm... this is a good question. I seriously need to get my ass back on track (Hello! Brazil in August! My ass needs to be bathing-suit-worthy by then, and my standards for myself are much higher than those of the general public, I am sure...)

    I definitely have snacking issues--but I am also super-cranky when I am hungry. So what I should be doing is finding healthier snack options to keep around the house. Carrots, fruit, etc. And when I don't have time to go to the gym, I like having some yoga DVDs at home so I can work in half an hour or so of exercise here and there. The problem is keeping myself motivated to actually do it.

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