Wouldn't it be fun to think that we could come to Weight Watchers for a short period of time, reach the weight loss goal that we desire, find our body is able to maintain that goal weight forever and let that be enough for the rest of our lives? Unfortunately, in order to keep weight off for the long haul, we have to continue doing the things that created that healthy weight loss in the first place. The day in and day out work includes planning, tracking, measuring, attending meetings and recovering from setbacks. It doesn't look very sexy and doesn't always feel like a fantastic moment. However, it is the life long work that is required.
As Weight Watchers members who are looking to achieve weight loss, health, wellness, fitness, etc.--we start by making small changes that we can live with. Those small changes become habits over time, and those habits that feel so good we don't want to give them up--become our new healthy lifestyle. After a period of time, we choose to take a walk instead of hang out on the couch. We choose to make healthy meals in advance, because we feel so much better and in control. We start realizing that turning to food for comfort or in times of stress just doesn't work any longer. The healthy life is the good life, and it rewards us not just with a certain number on the scale, but with wellness that informs our family life, our work life, our social life.
There is a tendency to think that somehow we can reach a certain weight loss number through hard work and that we can return to previous behaviors. Ask anyone who has ever gained their weight back, they will tell you that the only way to keep the weight gone is to continue engaging in the same healthy behaviors that got the weight lost in the first place. In short, we are always Weight Watchers members who are either going to goal or maintaining a healthy goal or returning to goal after a setback.
As works in progress, now and forever, we can accept the fact that we are not perfect. There is no end point where we can sit back, relax and think that our Weight Watchers work is over. A healthy person is always investing in a healthy lifestyle to a greater or lesser extent. We are those people. We are those people who accept that the challenge before us is ours to face. We are those people who know that we can succeed if we keep choosing to succeed. We are those people who want so much more for our present and future than what we had in the past. In the end, we are those people who find ways to keep going, by breaking down the work one moment at a time.
I often tell members that if they left the meeting at their perfect goal weight, they will still have the same work in front of them as someone who joined WW that very day. The work is the same. Our acceptance that this is our choice and this is our work is what has changed. For the better.
Thursday, August 6, 2015
Monday, August 3, 2015
Body Image? Make it a Grateful One
We carry it around day in and day out. We walk it everywhere. We sit it anywhere. We sleep in it. We eat in it. We work in it. We play in it. Do we appreciate it? I am not so sure.
On the path to self improvement, we will always be looking for ways to stay motivated, positive and encouraged. One thing we can do to help us move along this path is to show love and appreciation for what our bodies can do instead of focusing on our body's shortcomings (or perceived shortcomings).
Judging and self criticism and perhaps some unwelcome comments we once heard about our body or appearance have not served us well. Furthermore, these negative tapes that we may be playing are very defeating and destructive, e.g. "I can't wear a bathing suit until....I can't wear light colors because they make me look fat....I can't go to the gym until I lose weight...I can't go to my reunion because I might be the biggest person there" and so on.
Instead, we need to tap into some perspective and be glad that our bodies can carry us from one moment to another--from one day in and one day out, There are a lot of people in this world who would trade bodies with you. This may be hard to believe, but it's true.
What we think and what we repeat, we believe. Then, we act on those beliefs for the good or not. This is why it is critically important play a positive tape that will motivate us to keep pursuing our goals as we become best version of ourselves. A work in progress always.
I was at a sprint triathlon (cheering on my friends) this weekend. I saw one athlete with a long scar down the middle of his chest from his two open heart surgeries. My daughter, Natalie, has the same scar from her open heart surgery. I saw another athlete with his appendix scar. Recently, on facebook, I saw a tiny African American baby girl with black hair and a small patch of white hair at her forehead. She is adorable, and I can only wonder what some kids might say to her as she grows up. Right now, she doesn't know she is any different from anyone else. She is darling. And guess what--she will still be darling even when she realizes that most people she knows don't have a birthmark like that. I can only hope that someday she will appreciate it because it makes her unique and interesting. Let's hope no negative tapes start playing that interfere with her confidence, self esteem and gratitude for what she's been given. It's hers after all. She's not getting a different hairline.
A little perspective can blend into gratitude. Gratitude can blend into contentedness. Contentedness can blend into our positive, healthy truth, our life story. The time is now to be sure we are creating a positive, healthy, transformative life story that really tells ourselves and the world who we are--greatness and all.
On the path to self improvement, we will always be looking for ways to stay motivated, positive and encouraged. One thing we can do to help us move along this path is to show love and appreciation for what our bodies can do instead of focusing on our body's shortcomings (or perceived shortcomings).
Judging and self criticism and perhaps some unwelcome comments we once heard about our body or appearance have not served us well. Furthermore, these negative tapes that we may be playing are very defeating and destructive, e.g. "I can't wear a bathing suit until....I can't wear light colors because they make me look fat....I can't go to the gym until I lose weight...I can't go to my reunion because I might be the biggest person there" and so on.
Instead, we need to tap into some perspective and be glad that our bodies can carry us from one moment to another--from one day in and one day out, There are a lot of people in this world who would trade bodies with you. This may be hard to believe, but it's true.
What we think and what we repeat, we believe. Then, we act on those beliefs for the good or not. This is why it is critically important play a positive tape that will motivate us to keep pursuing our goals as we become best version of ourselves. A work in progress always.
I was at a sprint triathlon (cheering on my friends) this weekend. I saw one athlete with a long scar down the middle of his chest from his two open heart surgeries. My daughter, Natalie, has the same scar from her open heart surgery. I saw another athlete with his appendix scar. Recently, on facebook, I saw a tiny African American baby girl with black hair and a small patch of white hair at her forehead. She is adorable, and I can only wonder what some kids might say to her as she grows up. Right now, she doesn't know she is any different from anyone else. She is darling. And guess what--she will still be darling even when she realizes that most people she knows don't have a birthmark like that. I can only hope that someday she will appreciate it because it makes her unique and interesting. Let's hope no negative tapes start playing that interfere with her confidence, self esteem and gratitude for what she's been given. It's hers after all. She's not getting a different hairline.
A little perspective can blend into gratitude. Gratitude can blend into contentedness. Contentedness can blend into our positive, healthy truth, our life story. The time is now to be sure we are creating a positive, healthy, transformative life story that really tells ourselves and the world who we are--greatness and all.
Monday, July 27, 2015
PRIORITIZE YOUR "ME TIME"
We all say it: there's never enough time in the day. However, we usually find time to do the things we really want to do and to avoid what we don't want to do. How can we be sure we get in the things that serve us and let go of those things that don't?
It's a process. It's a priority list. It's a to-do list with ME TIME built into it. We can all agree that it takes time to live life. Working, traffic, chores, bill pay, shopping, preparing meal plans, prepping and cooking...the list goes on. How do we carve out precious time to do the things that make us happier--take a nap, read a book, relax in nature, go to yoga? One of the best ways is to look at the schedule and discover where we might be wasting time? Too much tv, social media, procrastination or worrying can consume the precious moments we might have spent on taking a walk, discovering a new recipe or reading.
No one gets any more than twenty-four hours in a day. Not every minute has to be productive or busy. Down time is critical to feeling in control and calm. However, we have to be sure to prioritize what has to get done: sleep, eat, go to work, manage stress, exercise, visit neighbors....and all else.
By taking a careful look at what we really want (time to work out) we can arrange our schedule around the ME TIME that restores and renews. We can feel better about the to-do list, and we can value where we spend our time far more intentionally.
All of this contributes to a healthier and happier lifestyle. When we are in charge of where we spend our precious resources (time, energy, attention), then we become more content. When we recharge our batteries, we have the energy we need to keep going. When we are operating "in the zone" we can make strides with our health and fitness goals.
We are a work in progress from now until forever. That means there is a lot of room for mistakes as well as improvement. There is no end point in living a healthy life. We will always be evolving and figuring out what works best. With that in mind, let's be sure we are harnessing our energy and power to make the most of what we value--our healthy, long lives. The time is now.
It's a process. It's a priority list. It's a to-do list with ME TIME built into it. We can all agree that it takes time to live life. Working, traffic, chores, bill pay, shopping, preparing meal plans, prepping and cooking...the list goes on. How do we carve out precious time to do the things that make us happier--take a nap, read a book, relax in nature, go to yoga? One of the best ways is to look at the schedule and discover where we might be wasting time? Too much tv, social media, procrastination or worrying can consume the precious moments we might have spent on taking a walk, discovering a new recipe or reading.
No one gets any more than twenty-four hours in a day. Not every minute has to be productive or busy. Down time is critical to feeling in control and calm. However, we have to be sure to prioritize what has to get done: sleep, eat, go to work, manage stress, exercise, visit neighbors....and all else.
By taking a careful look at what we really want (time to work out) we can arrange our schedule around the ME TIME that restores and renews. We can feel better about the to-do list, and we can value where we spend our time far more intentionally.
All of this contributes to a healthier and happier lifestyle. When we are in charge of where we spend our precious resources (time, energy, attention), then we become more content. When we recharge our batteries, we have the energy we need to keep going. When we are operating "in the zone" we can make strides with our health and fitness goals.
We are a work in progress from now until forever. That means there is a lot of room for mistakes as well as improvement. There is no end point in living a healthy life. We will always be evolving and figuring out what works best. With that in mind, let's be sure we are harnessing our energy and power to make the most of what we value--our healthy, long lives. The time is now.
Monday, July 20, 2015
PORTION YOUR FOOD AND YOUR LIFE
How much is enough? We will never know if we don't have a frame of reference for what is "right size" in the first place. In the land of super size, however, we are completely confused by portion distortion, and that makes us feel sad and bad when we actually see what a right size portion is. It certainly doesn't feel adequate given what our eyes and our stomachs are used to enjoying.
This is one of life's lessons that speaks to restraint, moderation and indulgence. We must admit, if we intend to lose weight, we have to be smart about appropriate servings. This starts with educating ourselves to labels and recommended serving sizes noted on boxes, purchasing food scales, measuring cups and spoons and maybe even buying smaller plates, bowls and glasses. We also have to distinguish between healthy, nutritious weight-loss friendly foods to eat often and indulgence foods to enjoy occasionally. There will be room for more salad, veggies and fruit. There will be room for limited treats like processed carbs, fats and sugars. The good news is that we can still have whatever we want, but we have to be savvy enough to know how to get satisfied with the major food groups and how to manage the extras. We do this by practicing. We train ourselves to get satisfied with less, and then over time, we do find ourselves satisfied with less.
This is not just a weight loss pursuit, this is actually a life long lesson in balancing a healthy lifestyle. We cannot work all the time and get no relaxation time. That's fattening. We cannot endure struggle after struggle without taking a break. That's defeating. We cannot spend all of our time serving others without serving our needs. That's unhealthy. We also can't expect to be perfect at moderating all of these pursuits. Life is a challenge. Regardless of the best of intentions, things happen. If we have built enough wiggle room into the schedule, though, we can hopefully recover from these minor blips and keep a sense of humor and continue.
If we thought of life like a big apple--something red and shiny and crispy and wonderful--something that we could hold in our hand--we know that we can only eat it bite by bite. If we thought of the wonderful things that might happen in our lives, every day, we know we can only experience them moment by moment. If we thought of ourselves as a work in progress, then we could accept where we are in our life's work today, at this moment and let that be enough.
You are enough. The right size portions will be enough. The life you wish to dream of and build, one day at a time, is enough.
This is one of life's lessons that speaks to restraint, moderation and indulgence. We must admit, if we intend to lose weight, we have to be smart about appropriate servings. This starts with educating ourselves to labels and recommended serving sizes noted on boxes, purchasing food scales, measuring cups and spoons and maybe even buying smaller plates, bowls and glasses. We also have to distinguish between healthy, nutritious weight-loss friendly foods to eat often and indulgence foods to enjoy occasionally. There will be room for more salad, veggies and fruit. There will be room for limited treats like processed carbs, fats and sugars. The good news is that we can still have whatever we want, but we have to be savvy enough to know how to get satisfied with the major food groups and how to manage the extras. We do this by practicing. We train ourselves to get satisfied with less, and then over time, we do find ourselves satisfied with less.
This is not just a weight loss pursuit, this is actually a life long lesson in balancing a healthy lifestyle. We cannot work all the time and get no relaxation time. That's fattening. We cannot endure struggle after struggle without taking a break. That's defeating. We cannot spend all of our time serving others without serving our needs. That's unhealthy. We also can't expect to be perfect at moderating all of these pursuits. Life is a challenge. Regardless of the best of intentions, things happen. If we have built enough wiggle room into the schedule, though, we can hopefully recover from these minor blips and keep a sense of humor and continue.
If we thought of life like a big apple--something red and shiny and crispy and wonderful--something that we could hold in our hand--we know that we can only eat it bite by bite. If we thought of the wonderful things that might happen in our lives, every day, we know we can only experience them moment by moment. If we thought of ourselves as a work in progress, then we could accept where we are in our life's work today, at this moment and let that be enough.
You are enough. The right size portions will be enough. The life you wish to dream of and build, one day at a time, is enough.
Monday, July 13, 2015
The Bliss List
What's your pleasure? It's what you like--what makes you happy--what fills that inexplicable need to just enjoy for no reason at all, other than the pursuit of enjoying for enjoyment's sake. This isn't the life I lead most of the time, but I do find ways to add some of these "bliss moments" into every day. Otherwise, the burdens of working, family responsibilities, chores, volunteer efforts, etc. will take over and make me burdened and unhappy.
Striking the right balance between obligations and pleasures is not always easy to do, but it is important not only for our happiness but for our health. People who practice self-care are the same people who make time to take good care of themselves. This means taking time to enjoy a favorite hobby, outing, nature, exercise, social occasion, massage or walk in the sunshine. These are things that we can incorporate into daily life so that no matter how things play out with the to-do list, we have the take-care list to keep us balanced, healthy and sane.
This doesn't seem like such a problem, but for many people it really is. Many people manage to get the A-1 priorities under control at the expense of sanity and well-being. This can create resentment and frustration--and lead to some very unwelcome habits like overeating, not sleeping well and not exercising.
Everyone has a responsibility to take good care of their health. We can't be perfect at this all the time. Sometimes the hectic nature of life itself gets in the way. However, most of the time, we want to be sure to make time, take time, create opportunities to do the very simple things that please us and make us feel happy, centered, energized and rejuvenated. It's a pause that refreshes. It's also counterintuitive. By taking time away from life's to-dos, we actually become more effective and present in all areas of our life.
If you aren't giving yourself permission to take a time out, just for you, on a regular if not daily basis, the time is now to start. This is a necessary act of self-care that has health and wellness benefits for you and those you encounter.
Get going! Enjoy yourself. Find your bliss. Look forward to it. Having fun looks great on you.
Striking the right balance between obligations and pleasures is not always easy to do, but it is important not only for our happiness but for our health. People who practice self-care are the same people who make time to take good care of themselves. This means taking time to enjoy a favorite hobby, outing, nature, exercise, social occasion, massage or walk in the sunshine. These are things that we can incorporate into daily life so that no matter how things play out with the to-do list, we have the take-care list to keep us balanced, healthy and sane.
This doesn't seem like such a problem, but for many people it really is. Many people manage to get the A-1 priorities under control at the expense of sanity and well-being. This can create resentment and frustration--and lead to some very unwelcome habits like overeating, not sleeping well and not exercising.
Everyone has a responsibility to take good care of their health. We can't be perfect at this all the time. Sometimes the hectic nature of life itself gets in the way. However, most of the time, we want to be sure to make time, take time, create opportunities to do the very simple things that please us and make us feel happy, centered, energized and rejuvenated. It's a pause that refreshes. It's also counterintuitive. By taking time away from life's to-dos, we actually become more effective and present in all areas of our life.
If you aren't giving yourself permission to take a time out, just for you, on a regular if not daily basis, the time is now to start. This is a necessary act of self-care that has health and wellness benefits for you and those you encounter.
Get going! Enjoy yourself. Find your bliss. Look forward to it. Having fun looks great on you.
Monday, July 6, 2015
GO AHEAD, TREAT YOURSELF...
This weekend I was at a Caribou early in the morning picking up coffee on my way out of town. I ordered my usual black as I saw my guy eyeing the pastry case. He ordered his coffee and then an almond scone. The barrista looked at me and said, "Just one"? I said, "of course just one; have you seen my butt"! She laughed and said that it would be a good idea to treat myself. Just a little something. In my world of counting points, an almond scone is not a little something. Then another guy in the coffee shop came by after overhearing this conversation and chimed in about having balance. Sometimes you treat yourself and sometimes you don't, but now seems like a good time according to him.
What is the harm in indulging? Well, the biggest problem is that it never is "just this once." "Just this once" leads to sloppy tracking, regret, unplanned high point treats and frustration later when there are no more points plus values left for things like lunch.
Driving along on this same road trip, I saw a few signs in small towns advertising weight loss businesses. My guy jokingly wondered why there are no signs advertising weight gain. In actuality, the road was littered with weight gain signs. As far as the eye could see, it was Denny's, McDonalds, Culver's, DQ....Wendy's...Chinese Buffet...Outback....sound familiar?
This reminded me of the challenges we all face on the path to weight loss, weight maintenance and good health. We do not have nearly enough support. This means we have to create the lifestyle where we want to choose healthier options more often than not, as in most of the time. We do this one day at a time, one meal at a time, one frustration at a time. Our challenges are actually great life lessons if we choose to see them that way. We won't be making that silly and oh-so predictable mistake again. We will endeavor to find ways to succeed, healthy places to eat, ways to make a road trip or any trip something we can enjoy and be proud of. If an indulgence opportunity arises, and we all know it will, we can stop and ask ourselves if this is the time for a treat, or is this the time to stand tall and firmly say no?
In the end, the Caribou people were right, and so was I. Yes, I can go ahead and treat myself, because treats are part of life. But for me, at that time, in that place, that almond croissant didn't mean anything to me. However, the drinks that came much later after a 50 mile bike ride certainly did.
What is the harm in indulging? Well, the biggest problem is that it never is "just this once." "Just this once" leads to sloppy tracking, regret, unplanned high point treats and frustration later when there are no more points plus values left for things like lunch.
Driving along on this same road trip, I saw a few signs in small towns advertising weight loss businesses. My guy jokingly wondered why there are no signs advertising weight gain. In actuality, the road was littered with weight gain signs. As far as the eye could see, it was Denny's, McDonalds, Culver's, DQ....Wendy's...Chinese Buffet...Outback....sound familiar?
This reminded me of the challenges we all face on the path to weight loss, weight maintenance and good health. We do not have nearly enough support. This means we have to create the lifestyle where we want to choose healthier options more often than not, as in most of the time. We do this one day at a time, one meal at a time, one frustration at a time. Our challenges are actually great life lessons if we choose to see them that way. We won't be making that silly and oh-so predictable mistake again. We will endeavor to find ways to succeed, healthy places to eat, ways to make a road trip or any trip something we can enjoy and be proud of. If an indulgence opportunity arises, and we all know it will, we can stop and ask ourselves if this is the time for a treat, or is this the time to stand tall and firmly say no?
In the end, the Caribou people were right, and so was I. Yes, I can go ahead and treat myself, because treats are part of life. But for me, at that time, in that place, that almond croissant didn't mean anything to me. However, the drinks that came much later after a 50 mile bike ride certainly did.
GRATITUDE IS AN ATTITUDE; GRATITUDE IS A GIFT
There are those who see the glass as half full; and there are those who see the glass as half empty. The people who see the glass as half full are the ones who find the good in situations, people and circumstances. This is a natural way for these people to be, which is actually beneficial for weight loss. Who knew that the connection between gratitude and weight loss comes through happiness. When people see the positive and are mindful enough to stop and take note, gratitude steps in and amplifies the happiness. Happy people are more successful losing weight. Weight loss itself is reason to grateful and happy.
But, what if you are not that naturally happy person. What if you see the glass as half empty? Does this mean you can't lose weight? No, of course not. However, it does mean that you need to intentionally cultivate a more positive outlook and actively seek out the good in situations, people and circumstances.
Weight loss can feel like an all-consuming process, a part-time job without pay, at the beginning. After a while, sticking to the program will enable us to create new habits and adopt a healthier lifestyle. Then, we see the results we were hoping for all along. There will be challenges along the way. That's normal and very predictable. How we choose to react to those difficulties will either help us keep going or not.
There is no end to the things that come along in the course of a day that can give us a lift and a smile. Slow down and notice these little things and big. It costs us nothing to be grateful for the life we are given, and that itself is a gift.
But, what if you are not that naturally happy person. What if you see the glass as half empty? Does this mean you can't lose weight? No, of course not. However, it does mean that you need to intentionally cultivate a more positive outlook and actively seek out the good in situations, people and circumstances.
Weight loss can feel like an all-consuming process, a part-time job without pay, at the beginning. After a while, sticking to the program will enable us to create new habits and adopt a healthier lifestyle. Then, we see the results we were hoping for all along. There will be challenges along the way. That's normal and very predictable. How we choose to react to those difficulties will either help us keep going or not.
There is no end to the things that come along in the course of a day that can give us a lift and a smile. Slow down and notice these little things and big. It costs us nothing to be grateful for the life we are given, and that itself is a gift.
Subscribe to:
Posts (Atom)