Plain Advice

This past week has been tough on the weight loss front. The unexpected weight gain of last week threw me f or a loop. It’s difficult to maintain a high level of effort when the results aren’t reinforcing the behaviors.

Despite the struggles, I did not fall off the wagon. I did eat a little more than I should have… but I did not abandon my efforts and go on a binge. I continued exercising, and I continued to write down everything I ate, which helped me do some serious damage control.

My efforts paid off, at least a little bit. Yesterday, I saw a loss at the scale of 1 pound. What a relief. I knew that another bad weigh-in would make it so much harder for me to keep going. The pound I lost infused me with hope that this is working. But it is so true that weight loss takes an incredible amount of patience and persistence.

It has now been 45 days (6 1/2 weeks) since I started this program. My total loss is 5.4 lbs. I am definitely not on target to reach my goal of 30lbs in 14 weeks (that is only about 8 weeks away…). I needed to lose 2lbs a week to reach that goal, and I am just under averaging 1 lb per week. Perhaps my original goal was too lofty. I will reassess, and maybe I will adjust my goal to be more realistic.

As alway, thanks for stopping by!

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Today I went into Weight Watchers feeling fairly confident that I was going to have a great weigh in. I have been following the program for the past 4 1/2 weeks and I have lost every week. I have done well since last weigh in… so I thought.

I stepped on the scale and I was UP 1.6 lbs! I was actually in shock and didn’t say much for a few minutes. I went into the meeting and got really tired and feeling discouraged. I felt a little scared, too, because I know myself. I know that when I don’t get the results I want, I tend to rebel against the goal I have set out to accomplish. I don’t want to go there this time. My objective right now is to remain conscious of this pattern, and not let myself slide because of today’s disappointment.

The leader said something that motivated me during the meeting (once the shock started to wear off). She said (to the group) “if you will be patient and persistent, I guarantee that the weight will come off”. That will be my mantra for right now…

Really, patience and persistence are very important to any lofty goal we try to reach. Relationships, finances, career, weight loss, parenting, personal development, … patience and persistence are very powerful forces that will eventually get the job done. Big changes don’t happen overnight, and sometimes, despite our best efforts, they are not entirely in our control. Giving up because the results aren’t coming in the way (or speed) I planned will do no good for me. It will only divert me from what I really want.

So here I am, 1.6 lbs heavier, but I am going to keep plugging away, and hopefully next week will be better!

Thanks for stopping by! Come back soon…

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It has been 24 days since I commenced working toward my goal to lose 30 lbs by the beginning of September. Today was my fourth weigh in, and I was very pleased to see I had lost 2.8 lbs over the past week.

Here are my stats so far:

Day 2: -.6

Day 9: -1.8

Day 16: -1.2

Day 23: -2.8

Total: -6.4

My total lost at this point is about 0.7 lb behind my September goal, but I am still happy with how things are going. I have definitely gained some momentum and it is not so hard to exercise and follow the Weight Watchers program any more. I am feeling more energetic and I can tell my clothes are fitting looser. Today, somebody told me they could tell that I lost weight because my face looks thinner. I really didn’t expect to have anyone notice anything yet. That was a nice little bonus.

Getting past the 10lb mark is going to be a big deal for me. In the past year and a half, I have lost and gained the same 5-10 lbs back and forth, over and over. Breaking 10 lbs means that I am breaking through a barrier and really getting somewhere! Hopefully I will get there within the next 2 weeks.

Thanks for checking in… I will update again on my weight goals next Thursday. In the meantime keep coming back… I have lots of thought provoking stuff to post in the next few days.

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This morning when my alarm went off at 5:30, I could not drag myself out of bed. After hitting the snooze button until about 7:00, I finally started to wake up. The following conversation with my husband ensued:

Me: I don’t have time to work out this morning (I needed to get the kids to daycare and myself to work by 8:30am)

Jorge: That’s OK.

Me: Do you really think so?

Jorge: Yes.

Me: It’s OK to miss one day right? (I have been consistently exercising in the mornings for a few weeks now)

Jorge: It’s OK to miss one day. It’s OK to miss two days. It’s OK to miss three days. After that, it’s not OK anymore.

Me: Yeah, then you are back to being inert.

Jorge: Yep.

Inertia

Inertia is the tendency of a body to maintain its state of rest or uniform motion unless acted upon by an external force

The principle of inertia is described in Sir Isaac Newtons first law of motion: Every body perserveres in its state of being at rest or of moving uniformly straight ahead, except insofar as it is compelled to change its state by forces impressed. [Cohen and Whitman 1999 translation]

Inertia a very important concept in classical physics. I find it fascinating that very often, scientific principles apply to so many things. I know nothing about physics, but I do know that the principle of inertia is applicable to many parts of my life.

When you decide to make a change, getting started is usually the hardest part. If I go for a few days without exercising, I find it extremely hard to get going again (hence my husbands comment “after 3 days it’s not OK…, because for me, after that point it will often turn to weeks and months) . I find it very strange, because when I am in the habit of exercising, it is not hard at all to keep doing it. It feels natural and good. I feel like I am in my element. When I am engaged in healthy habits, I often look back to the way I was before (inactive, overeating, etc) and wonder why I thought it was so difficult to live the healthy way.

The answer is, it really is not hard. The difficult part is breaking the barrier of inertia. Being aware of this can help you get up the gusto to just do it… knowing that it will be hard at first, but the changes you make will require less effort once you establish some momentum.

Momentum

Momentum, in very simple terms, refers to the fact that although it requires work to start a process, once you are started, or moving, it is relatively easy to keep going.

Gaining momentum in any goal you are trying to reach requires an inital burst of energy. It requires some up front effort to get the proverbial ball rolling.

Riding a bicycle is a good example of the principle being described. Getting started takes the most effort. Once you are in motion and have established some speed, the effort of riding the bike is much less.

Willpower

A fresh look at willpower and the role it has in building momentum is given by Steve Pavlina .

Willpower provides an intensely powerful yet temporary boost. Think of it as a one-shot thruster. It burns out quickly, but if directed intelligently, it can provide the burst you need to overcome inertia and create momentum.

Willpower is a concentration of force. You gather up all your energy and make a massive thrust forward. You attack your problems strategically at their weakest points until they crack, allowing you enough room to maneuver deeper into their territory and finish them off.

The notion that willpower is something that you cannot use indefinitely (because it requires too much effort) helps in how you plan to reach a goal. You can plan to put your willpower to work for you in the beginning of your plan until you gain some momentum. You will then be able to maintain your momentum without the level of willpower needed in the beginning. Your momentum should continue on provided you don’t stop altogether. This is a very logical and reasonable way to approach a goal.

Putting It All Together

In review, inertia is the tendency of things at rest to remain at rest. Breaking through inertia initially requires a great deal of energy, or willpower. Once that barrier is broken, applying the force of willpower will create momentum that will make it easier for you to keep moving. The initial effort is worth the momentum it creates, and the motion you are in can be easily maintained.

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I realized that since I started my weight loss program, I have not updated this site on my progress, which I said I would do once a week. I will update up to this point and then do the weekly updates as I originally planned. Today is day 20… only 1 day away from being 3 weeks into my plan. I am continuing to be very motivated and encouraged with how things are going.

My first weigh in was on day 2… I had lost .6 lbs Not bad for only 2 days!

My second weigh in was on day 9… I had lost 1.8 lbs. Yippee!!

My second weigh in was on day 16… I had lost another 1.2.

That is 3.7 lbs as of day 16. My goal was to lose 2 lbs a week, and that is about 1/2 lb short of my goal. But I realize I really cannot control my rate of weight loss… I will just keep following the Weight Watcher’s Program and I know I will continue to see results!

In addition to the success I am seeing on the scale, I am also feeling much more healthy, energetic, confident, positive, optimistic… there are a whole bunch of positive side effects coming as I make efforts to be more healthy.

I have been exercising regularly, which is so good for me in so many ways. I have been lifting weights a couple times a week, running, cycle class, and using other cardio equipment at the gym. I have been doing all my exercise in the morning, which I really like to do.

I have also been writing in a weight loss journal each night, recording my food, exercise, and feelings for the day (I will post this entire journal for anyone who cares to read it, after I have reached my goal). I really feel that this part of my plan is helping me to maintain my focus. I had a couple of days where I got off track, but writing in the journal before bed helped me redirect my attention back to what I really want. This is a huge accomplishment for me… to get up and get right back on the program after messing up. In the past I have had problems with slipping up and then taking major detours… sometimes for months at a time.

Another thing I feel is helping me is this website. Not only that I have obligated myself to report to the whole world (if they care to read) about my progress, but because I love creating this site. I think its really true what they say about replacing bad habits with good ones… in my case I think I was often eating out of boredom. I am never bored anymore, because I always have something to think about or do that I really enjoy… and that is, writing about the things that matter to me most, so I can share them with you.

So there is my update, for those of you who care to know!

Thanks for stopping by!

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Weight has always been an issue for me. Even as a child, I was never stick thin like many of my friends. I have been concerned about my weight for as long as I can remember.

As an adult, my weight has yo-yo’d up and down, usually within 30-40 lbs. I have tried many different approaches to weight loss. Low fat, Atkins, Overeaters Anonymous, Metabolife, Trim Spa, therapy, excessive exercise, Body for Life, South Beach, Weight Watchers….. just to name a few. I have read many books about weight loss and how the body works. I have come up with many of my own diets based on these principles.

Really, I am not here to knock any particular weight loss method. I think some are healthier than others, but I have seen many of them work for people who have been able to stick with them. That is my real issue… sticking with something for the long term. It seems there is something broken in my brain because if I do not stay constantly aware of my eating and weight management behaviors, I revert back to bad habits.

About 2 1/2 years ago I found myself in a familiar situation… overweight and very unhappy about it. It had been 2 1/2 years since I had given birth, so I couldn’t use baby weight as an excuse anymore. In October of 2004, I thought I was pregnant for a few days. Although I did want to have another baby, the only thing I could think about was how awful it was to start a pregnancy being so overweight (almost 50 lbs). I remembered how uncomfortable I was with my first pregnancy near the end, and I had started that one at a weight that was much lower.

When I found out that I really wasn’t pregnant, I was filled with energy and motivation. This was my big wake up call. I joined Weight Watchers and although it took me a couple of weeks to really get into the weight loss groove, I did get there. I got into a great routine of exercising and eating healthy. By May of 2005 (8 months later) I had lost 47 lbs. If you notice the time period, I lost a lot of the weight throughout the “Holiday Season”, which many people consider to be impossible.

Losing the weight this time was different for me. I felt very empowered and I felt that I had finally found something that worked for me. I didn’t feel deprived. In fact, I enjoyed eating much more as I followed the Weight Watchers plan.

Best of all, I had the experience of being healthy and thin. I fit into a size 6/8 and most of my shirts were size small. For the first time in my life, I felt really good in my skin. Getting dressed in the mornings took very little effort, because I didn’t have to worry about which outfit hid my fat the most. I just put something on and it generally fit well and looked good. Taking my son to the pool was no longer something I dreaded and avoided.

I saw how my new habits affected my child. He was 3 years old and he knew that when mommy put on her hoodie and sweatpants, she was going to “ektercise”. He soon wanted to exercise too, and I would walk down the street next to him as he ran. I felt so good that my son was learning healthy habits by watching me.

One of the best things about losing the weight was how it affected others. There is something very powerful about seeing someone achieve something you want. You never really know how much you affect others. So many times in the past few years, I have run into a friend unexpectedly, and seen that they have lost weight. I will tell them how great they look, and they will say “I did it because of you”. It is so rewarding to know that I had that positive effect on others.

And the other great, very valuable thing to me personally about my weight loss experience was that I gained confidence in myself because I did it! And I know that I am capable of doing it again.

About 2 minutes (ha ha) after I reached my goal weight, I got pregnant. Although I was sure that I was going to continue in my healthy lifestyle throughout my pregnancy and beyond, morning sickness got the best of me. That is when I laid off my exercise program. Then when the morning sickness passed, I was so happy to have an appetite again, I had a several month rendezvous with food. In total, I gained about 40 lbs while I was pregnant.

I gave birth to a beautiful baby girl in January 2006. She is now 17 months old, and here I am, with 40 lbs to lose once again. Although I have made many attempts at weight loss since she was born, I was not able, for one reason or another to stick with it long enough to get the results I wanted. I could go on and on with excuses, some of them I feel are pretty valid (lack of sleep, adjusting to another child, moving twice in the past year, breastfeeding…..) But I won’t go on with those excuses. What has passed is past and I am ready to move forward.

So here is my first goal: In the next 14 weeks (by the first week of September) I will lose 30 lbs. That is about 2 lbs a week. After I reach this goal, I will set a new goal because I will still have about 10-15 more lbs to lose. I have written a detailed plan as to how I will do it. I will post my plan in another entry. Because I know Weight Watchers has worked for me in the past, that is the plan I am going to follow.

I have already been doing my plan for the past week and 1/2. I have been keeping daily journals of what I eat and more importantly, what I am feeling. I have made a commitment to myself to write in this journal every single day during my 13 week goal.

As I work toward my goal, I will give weekly updates on this site. I will write these updates on whatever day I weigh in each week (usually Thursdays). Another part of my plan is that I will weigh in at Weight Watchers every single week no matter what. And I will not weigh myself more than once a week

After I reach my goal, I will post my daily journal for anybody to read who wishes. Hopefully you will find it valuable if you are trying to reach similar weight goals. I will also post before and after pictures, because a picture says a thousand words right?

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