cmcavazos - Good work getting back on plan and not letting a couple days with lapses lead to a lengthy relapse, Christine! Do you feel like you went into that workplace holiday event well-prepared? Anything you might do differently in the future? Our bodies definitely have noticeable ways of letting us know when we start to drift in the wrong direction.
Onward!
lmggallagher - Nice loss, Michelle! And 8 thumbs pointing straight up! Even "healthy" dry cereal is typically ~1600 calories/lb, so it can definitely serve to impede weight loss. In my own case, it was one of the foods that really gave me trouble; I couldn't consume it in moderation, and would find myself eating an entire box of Rip's Big Bowl Cereal in a single meal! Removing it from my diet entirely ultimately solved that problem. I think it is pretty neat that you still posted a loss this week AND picked up some new information to apply going forward. I want to sincerely thank you for your kind words, thoughts and comments regarding my recent hospitalization; it's been a real eye-opener for me! We can be trucking along doing everything "right," and the universe can still jump up and knock us off our feet sometimes.
You might be interested to know that since getting back home I've been working with an Egoscue therapist (previously I'd been doing a menu based on my own reading of Pain Free), the weekly therapy sessions and daily application of my new customized menu of exercises has already had a positive effect. Once things settle down a bit for me, I'm going to post an update in my journal discussing what a typical day looks like for me, including the numerous therapeutic modalities I apply to the management of my CRPS/RSD, with the hope that may be of value to other forum members who struggle with chronic pain.
Noella - An amazing year, indeed! Congratulations on your fantastic results! If added salt feels like it is spurring cravings that are difficult to control, it might make sense to experiment with eliminating it completely, to see if that makes adherence feel easier to attain. Something I have done in the past, in the interest of being "fun" about foods and beverages for celebratory occasions: make something that is adherent, but different and special, as a way to mark the occasion and have "fun" (I confess that this may be just as much a signal to show loved ones that we care and are acknowledging the importance they vest in the occasion, as well as a signal to "ourselves"). This will look different for different people - it might be preparing a fancy new recipe, making a "cocktail" with fresh or frozen fruit and sparkling water, buying a favorite exotic fruit (or other ingredient, Okinawan sweet potatoes in my case
); it could also include doing a special, non food-related activity to honor the celebration. Maybe you can mull over some ideas with your husband and come up with something that will be fun and festive for both of you? Carry on with your excellent efforts!
Rita<3 - I think you are making solid progress! Well done implementing 9/10 of the recommendations from the checklist, and kudos for your commitment to keep putting effort toward daily exercise. As you continue to practice, and get comfortable with the recommended pattern of behavior, I would encourage you to move toward weighing yourself once each week, rather than daily, for all the reasons Jeff discusses in
To Weigh or Not to Weigh.
Zoey - Kudos for those 8
s! This can definitely be a stress-inducing time of year; I totally agree that a daily walk can be an excellent tool for managing that added stress. I think your inclination to just strive to make that happen day by day is an apt approach to take; focus on getting outside for a bit today, and let tomorrow keep for now. YEAR END WRAP-UP!
Wfpb2020 - Keep at it! Turning those food-related 5s and 6s into 7s can really make a difference toward the results you want. Are there particular events, situations, or environments that are presenting the biggest challenges for you right now?
chef16 - Nice loss! The holidays can be a real challenge, Doreen! Try not to beat yourself up if you run into some obstacles or face a setback, but do try to capture the lesson from that situation - if you can adjust your routine and better prepare based on what you learn, adherence will get easier. The important thing is that you be patient, treat yourself with compassion, and just keep putting in the effort.
Growing a Pear - Slow losses still count, and steady quantitative improvements can ultimately lead to qualitative improvements, too! (if that makes sense?) Interesting how giving yourself permission with that "release valve" helped produce a more adherent pattern of behavior overall; that seems like a reasonable tactic to apply, as you make your way out of the pleasure trap. Don't be afraid to eat as much adherent food as you need to satisfy any hunger that arises, and as often as you feel the urge, too. I love that anecdote about having extra room for optimism when facing a rare disease! Thanks for sharing that, and for your kind words and goodwill!
Gimmelean - I really appreciate your willingness to hold yourself accountable, as well as your realistic assessment of your current pattern of behavior vs. past habits and choices!
Gimmelean wrote:I learned that eating a small amount of hyper concentrated food (pleasure trap) can really trigger me into eating oblivion.
That seems like a very valuable realization.
Gimmelean wrote:My goal this week is to continue practicing 1-10, focus on what went well and continue to do more of the same, and work really hard to make item 5 a resounding yes next week.
That is an admirable goal! Are there any adjustments to your preparation or routine that might help you achieve that?
wstokes - Keep doing your very best to stay "in bounds;" the unexpected (or expected, for that matter) introduction of very tempting items into the environment can definitely lead to some erosion in progress.
Are you expecting new temptations to rear up in the days ahead? Devising a "cope ahead" strategy for those might be a way to make straying less likely.
GreenFroG - The fact that you were able to maintain your weight (actually reporting a modest loss) during a week replete with visitors, celebrations and temptations shows that you must have managed things pretty well!
GreenFroG wrote:I ate a lot of sweet potatoes as snacks throughout the week.
Great idea! Keep doing your best, and putting obstacles and barriers between yourself and unwanted temptations. Thanks for your kind regards, I am very much enjoying being back home with my family!
texaslil - You are making some progress, Laila, though it may be less than you might wish. Feeling back in control can be a precursor that points toward getting fully back on track; you know what to do, so it is likely that with adequate attention and preparation for those upcoming challenges you'll be able to support renewed progress.
texaslil wrote:I'LL BE FOCUSING HARD ON ALL 10 POINTS THIS WEEK, BUT IT CERTAINLY WILL BE A CHALLENGE AS MY IMMEDIATE FAMILY ARE GATHERING FOR XMAS. I'LL MAKE SURE THERE ARE OPTIONS AVAILABLE FOR ME AND WILL TURN UP THE WILL POWER DIAL AS HIGH AS I CAN MANAGE!
Being prepared to celebrate in a successful way that supports your goals is key; "supercharge" your willpower by eating the recommended foods in advance of your holiday event, if necessary.
Hope410 - Hang in there! At least the "pleasure pit" only swallowed a little over two days, and not your whole week. I think your intuition that heavy exposure to rich, exciting new recipes (and pictures of the food) could have contributed to those challenges makes sense, and banishing such things (at least for the time being) is probably wise. Were there any other noticeable changes in your environment, preparation or routine for the week? The more you can prepare your environment to support adherence to the guidelines, the easier you are likely to find it.
Marla - Kudos! You've certainly been on a remarkable journey from your starting weight, and you seem to be doing a great job building habits that will support continuing progress. Don't worry if you have a week where your excellent efforts aren't immediately reflected by the scale, so long as you are eating the recommended foods, in the recommended fashion, and staying active, you are doing exactly what will best deliver the outcomes you seek. I really enjoy reviewing your journal; it seems like an excellent piece of your toolkit. Carry on!
CUgorji22 - A solid loss to go with a solid week of attention and effort! Great work not indulging those cravings that arose during the week, even when you felt "deserving."
You deserve to feel great, be happy and achieve your goals! Sadly, restaurant prepared Indian food is almost always EXTREMELY oily, in my experience. I think it can be really helpful to build that time for exercise into our daily schedules, even if that means exercising at different times each day; making a "date" with yourself to get in some activity can make it easier to follow through. I totally agree with you about needing to take care of ourselves, so that we are better able to support those we love. I hope you have a very happy birthday, and many happy returns of the day! I love your trainer's encouragement to consider making your celebration joyful in ways that don't involve troublesome food choices. Good for you to take up that challenge, and great work recognizing a solid plan is needed to make that attainable. I really enjoy the
White Bean Pâté, as something different for gatherings and special occasions.
Banana nice cream is a perennial favorite fruit based treat (although I find that pretty easy to overeat, personally), and my family enjoy this
Baked Apple Dessert, too.