Monday, March 7, 2016

A Simple Exercise to Defeat Cravings

Found this on the WW Blogs. Posting it here so I can reference it! 

A Simple Exercise to Defeat Cravings

Have you ever noticed how cravings just seem to pop up in our minds, unbidden? One second we're fine and the next second we have a strong desire to eat unplanned food. Sometimes cravings just nag at us; other times they feel overwhelming. Managing cravings can be difficult! Sometimes they manage me, as in my recent Chocolate Easter Bunny Debacle (previous blog entry)! I've been using the following simple mindfulness exercise when cravings strike. I'm excited about the success I've had (not 100% but increasing). Please don't be put off by the length of this blog entry: It takes WAY more time to read through these steps than to actually do them, especially if you practice. At first, it might feel slow and cumbersome. With practice, this exercise takes mere seconds. If you think it's worth a shot, give it a try & keep practicing. It is based on the mindfulness concept that our thoughts are fleeting; they are not static or engraved in concrete. Learning to recognize, evaluate and manage them is a powerful way to connect with ourselves and create more peace in our lives.
1. Identify Specific Thoughts & Feelings when Cravings Strike
"I really crave that right now! It'll taste so good! It will distract me from feeling [fill in the blank – exhausted, bored, stressed, restless, sad, angry, empty]. WW (or work, life, etc.) is hard – I deserve a break! Just this once....”
2. Evaluate Those Thoughts
Essentially I try to step back and honestly consider what I am telling myself. "I'm thinking about indulging in unplanned food. The more I dwell on these thoughts, the more I want to give in. These thoughts are unproductive. I don't want to sabotage myself with these unproductive thoughts.”
3. Release Unproductive Thoughts
Tell yourself, “I'm letting these unproductive thoughts go.” I try to picture my thoughts as leaves being carried away in a stream. Or I picture my unproductive thoughts as birds that glide away across the sky. Images here can be powerful.
4. Substitute Positive Self-Talk
This one is tricky because it must be something that is true, and it must resonate. These are some of the things I say to myself, depending on the situation. “I am proud of myself for resisting. I'm not hungry. I want to be slim and fit more than I want to indulge. I am learning to make healthier food choices.” Say whatever resonates with you.
5. Celebrate the Awesomeness of You!
There is nothin' wrong with feeling proud – smug, even – about successfully negotiating a craving! It is a triumph to choose what we want MOST (health, weight loss, feeling good) over what we want NOW (sugar, fat, temporary pleasure / numbness / distraction).
Here's to all of us finding ways to manage our cravings and lead healthier lives.

Losing the Battle

As I sit here, I feel the tightness of my pants on my waist. My weight is slowly creeping back, and I don't like it. Time to get serious. I went to a store with my husband, who was looking to buy some jeans. Well, while he was trying on clothes, I was browsing. Everything I touched, or looked at brought about an emotion...and not a good one. Clothes shopping is hard if you are overweight. Really hard. I have to mentally prepare myself to go clothes shopping. I am not a very "trendy" clothes type of person, but to find clothes that flatter a short overweight woman is not easy. There were so many things in this store that I would have worn...had I not been overweight. 

I remember a few years back when I lost 90lbs, that feeling that came over me when I could shop in a normal people store. I was elated. I could try on anything. No 1X, 2X, or 3X...just regular sizes. You would have thought that that feeling would stop me from ever gaining a pound. Well, it didn't, and here I am. I WANT to feel that again. I do. I just need to figure out what is going on inside my head that is stopping me from getting this done. 

I am feeling pretty focused today. This week I am going to work on finding my routine...tracking, exercise, keeping busy. 

I was reading an article over the weekend and it mentioned an app that helps you track your water, so I downloaded it. It's called Plant Nanny. It's kind of fun. When you log your water in the app, a cute little plant grows. Kind of fun! I also downloaded an app that compliments me called I Am. It is in the App Store. I can't find a link to it, but it looks like this...

 You can set up this app to send you a notification several times a day to tell you something positive. Just started using it today as well. Will keep you posted on whether it helps or not! 

Here's to finding my routine and my focus. 

Goals this week:
* Track
* Exercise at least 3-4 days
* Keep busy
* Make good choices...no excuses!


Wednesday, January 27, 2016

The Big 5-0!

Well, the day has finally arrived. I still haven't totally come to grips with this number yet. I got my AARP application a month ago, and I haven't even opened it. I am in denial yet. How can this be? I don't feel that old. I am one of those young-at-heart kinds of people. I see that number and I stop and think about what it really is...
...I have lived over half of my life
...I will, hopefully be retired in a little under 20 years - Yikes!
...my daughter will be 21 in September...21! Ugh!
...my parents are only getting older (I have already lost my dad)

It's these milestone birthdays that always make me a little depressed. I was ok with 40, but 50...it just makes me feel like the end is closer than I realize. Scary.

I watched a video on Facebook the other day - http://aplus.com/a/clean-slate-blackboard-experiment?c=7434&utm_campaign=i102&utm_source=a92158 - it was about regrets. I have so many...and many are deep. I know that some of these are what hold me back. I just haven't found a way to wipe the slate clean. It seems easy...but it really isn't.

Tuesday, January 26, 2016

Struggling...

It is time to sit down and re-evaluate where I am and what I want. I am struggling to find my focus again. I am not giving up. I am not happy with the weight I am at, and I need to get my head in the game and continue forward in this journey.

I am finding it difficult to get into a routine. I think that is key for me. Last Spring I had a routine, and I was doing great. Once my routine was thrown off, I lost it. 


Friday, January 8, 2016

Struggling with Motivation

Like most of us on this journey, finding motivation is one of the hardest things to do. My motivation comes in ebbs and flows...sometimes I've got it, to the point of obsession....and other times I don't. I think that is part of learning what works and doesn't work. I am never going to be perfect, I know that. I don't really want to be. What fun is that? I do, however, want to find something that works for me. I follow a website called Greatist. They have a lot of good articles. I am going to share one with you today....The Science-Backed Way to Keep Any New Year's Resolution

While I am not a believer in New Year's resolutions, there are some great tips in this article on how to pick a goal and stick with it. Let me know what you think, and what is one goal that you have for 2016? My goal is to lose about 50lbs. I know I have it in me to do it, and I will succeed! 



Thursday, January 7, 2016

Hit the Gym!

Well, I finally went to the gym! Tuesday night I went after work...and luckily got there before the mad rush of people! Hopped on the treadmill, armed with my iPhone and new wireless earbuds (love!). Did about 5 mins at 2.5mph, 0 incline...then bumped it up to 3.0-3.5mph at 2.0 incline for about 25mins. Got my heart rate up and maintained the entire time. It felt good.

Last night I didn't go because I went to a wine & paint party with my daughter. It was a mother-daughter outing. We had a good time. If you have never done it, I recommend it. It was a lot of fun.

I have my gym bag packed and ready to go for tonight. Need to keep up this momentum!

Tuesday, January 5, 2016

Packed my bag...


Time to get my butt off the couch (or chair in my case) and back to working out! I packed my gym bag this morning, and will trek to the Y after work today. I am pretty sure it's going to be packed. I work part-time at the Y, and I worked last night. It was crazy busy. So much so, that our parking lot was full! People had to park at a nearby business. That is crazy! Hoping to get there before the rush.

I need to establish a routine again. I do so much better when I have a routine. I find that when my routine is thrown off, it takes me a while to readjust. Case in point, my daughter came home from school last May and I haven't worked out since! Her bedroom was my workout space at the time. Once she moved back...it threw me out of my routine and I just couldn't readjust. I got a part-time job at the Y hoping to jump start my activity. I have been there for about 2-1/2 months and have only worked out one time! Pathetic!

I need to readust my mindset. I have to come to grips with the fact that I have been using the crutch called "excuses". I don't believe in excuses, and I need to get away from using that word. It's not an excuse, it's a CHOICE! My choice. I am the only one that is accountable for my actions. Me.

Let's get moving people!!