After another failed week, I had to look at what works, what doesn't and what I'd like to try in order to get a handle on things before I backslide, big time.
I skipped my weigh-in this week after I was TERRIBLE while visiting D. I did manage to work out ONCE while I was there, but it was a piddly one. I didn't count points at all. D put it in perspective after I'd had a major breakdown by saying, "What have you eaten that's so bad? I've barely SEEN you eating?" And that's true. It's not like I had a three-day food fest or anything, it's just that I COULD have made better decisions and I CHOSE not to. And that upsets me. I do really well when I'm alone, pretty decent at work, and I did great over Thanksgiving at my parents house. I'm making big strides. I've conquered work and my parents house and those are major. I'm still struggling with D's house. He pretty much never has food in his house and always eats out. He's skinny so it really doesn't affect him like it does me to eat every meal out. He knows this, I know this, yet I'm still struggling.
So, I'm taking ques from the new Weight Watchers Momentum plan and looking inward a little bit more. They suggest in order to make it over the giant hump that is yo-yo dieting, that you take inventory of what WORKS for you. So that is what I'm here to do today, is share what has worked without a doubt for me in the past. what's currently not working, and what I'd like to try.
What Works
1) Drinking plenty of water, every day. If you're getting in plenty of water, and I'm talking half your body weight in ounces (for me that's at least 100 ounces daily), you can't possibly be doing all that AND overeating.
2) Allowing 3 extra points at work. I don't HAVE to eat them if the food I've packed is sufficient. But I always try to bring a few points worth of extra snacks in case I get into a bind. Knowing they are there and that I have allowed myself to use some of my Weekly Points Allowance during those three nights at work really helps my psyche. And keeps me out of the vending machines and various other crappy, unhealthy, guilt-inducing foods.
3) Eating every 2 hours while at work. Well, from midnight to 0700, that is. The 7pm-midnight hours are reserved for getting in all that water mentioned above. Basically, I eat 2 points at midnight, 4-6 points at 0200, 2 points at 0400 and 4-6 at 0600. Breaking it up like that really has been a miracle. I come home and sleep all day and don't eat again until dinner, so it makes sense to eat the bulk of my points while at work. It really gives me something to look forward to and keeps me from being ravenous when I get home from work. In pre-Weight Watchers times, I'd been known to go home from work in the mornings and have beer, pizza and fries. Now I'm going home with a full stomach of something healthy like oatmeal and skim milk, and I'm sleeping a lot better and having less digestive issues.
4) Carving out time for exercise, every day, at least 5-6 days/ week. I did this when I was successful on Weight Watchers in college and it made a huge difference. Some days I might only have 20-30 minutes, but I still did SOMETHING. In the weeks that I've been able to to that this time around, not only has it been easier to eat healthier, but also I've slept better and just felt amazing. And amazingly in control!
5) Journaling every BLT (Bite, Lick, Taste). Even when I go over and use all my weekly points allowance PLUS all of my Activity Points (APs), tracking through it all keeps me from throwing the towel in. And to date, even when I've gone over, I've still lost. That might not always be the case but if I DO gain, I can pinpoint why, instead of getting disgusted with myself for knowing I stopped tracking and consumed tons of extra points.
6) Going straight to bed in the mornings when I get home from work. I touched on this above, but I just can't say enough what a difference it makes in how I feel. I know it's not feasible to go straight to bed if you have a 9-5 job, but it works for me right now.
7) Working in small workouts on work nights. So, basically when I wake up in the afternoon. Even though I've been on my feet all night, I know my body is used to that amount of movement each time I work. Getting up for 20 minutes of Jillian Michael's 30-Day Shred, or 30 minutes of the Wii Fit REALLY helps get me up and running and makes a difference in how I feel and what I eat when I go back into work. It's a struggle to work out after being awake and on my feet all night, but I find that doing so keeps me going down the right path all week.
8) Making a "Water Goal" from 7pm-midnight at work. I'll put it in the freezer and let it get some "mush ice" in it, or I'll mix in some crystal lite or something. I make sure I get in at least a liter, 2 is ideal. It gives me something healthy to focus on during my first 5 hours at work.
9) Making daily posts to the Weight Watchers "50 Pounds to Lose" message board. I am a member of the "50 #'s in 50 weeks board" and they really keep me motivated and give great kicks in the ass whenever you need them. Having someone to be accountable to every day helps tremendously. Plus, these people are going through the same things that I am. That kind of support is different from that of your family or friends, if you are lucky enough to even have their support.
10) Blogging. Right now I don't even have that many followers, and no one ever leaves comments. Someday maybe I'll advertise my blog more, and look for more readers. Right now it just feels good to have an outlet for what I'm feeling.
11) Taking my multivitamin. I take special ones from GNC: Women's Active VitaPacks. They give me tons of energy and help bridge that nutrient gap we sometimes have from eating an American diet. Of course I believe that following the Momentum plan on Weight Watchers will help with that too, as I focus on eating their "filling foods".
12) Cooking more, eating out less. I have more control of the quality that way, and I can get more bang for my buck usually. Not to mention it's cheaper.
Well, the "What Works" list, ended up taking longer than expected, and I HAVE to hit the gym. I'll make this a three-part series and continue tomorrow.
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