Holding Myself Accountable
I have been trying to figure out the best way to motivate myself to get back on track with my physical and mental health. Since the New Year is approaching and so is my wedding, I thought, why not start a blog? I need to hold myself more accountable for what I'm putting into my body and how I am treating it. In 2008, my Mom had a heart attack at the age of 50. Thank God she is still with us today, but it was a wake up call for the rest of us. She is generally a healthy lady who exercises and doesn't eat terribly, but heart disease runs in our family. Also, my Dad has struggled with his weight as well. He had gastric bypass surgery and was able to lose 175lbs. I just don't want to get to the point where I need to do that. I have been steadily gaining weight since high school...aside from the period that I coached cross country for the high school I worked in during 2008. I was always a healthy teenager involved in track, cross country and soccer. I loved exercising and would be at the gym on an almost daily basis. I can't say when my love affair with the gym stopped and my love for food took over, but I know that I am ready to make a change. I belong to "MyFitnessPal," have tried weight watchers, the south beach diet and almost every other plan in the book. However, I usually end up cheating, binge eating or making excuses. This has got to stop! I know I'm not the only one struggling with my weight or who has a lot of stress in her life, so I thought if I started a blog and was able to get feedback from other people in my situation it would help me stay more motivated. In addition to my struggles with weight, I have some depression issues as well. I know that if I can change my eating and exercise habits and really put some effort into it, I will be better off both physically and mentally. My goal is to lose weight, feel better and hopefully get off of medication so I can naturally regulate myself. I know I can do it if I can stay committed and stick to it! I look forward to sharing my journey with you and getting feedback from whoever would like to leave it.
I can definitely relate with your struggles/feelings regarding food, fitness & your health. Some thoughts:
ReplyDelete1) Set small weekly achievable goals: Ex: This week I will complete at least a 30-45 minute work-out at least 3 times a week. (You can always do more but you can space the work-outs throughout the week however you choose just so you at least complete your goal. It's better not to overpressure yourself especially in the beginning and try to change things drastically. You want it to be a good change but achievable.
2) Buy yourself a new fun work-out outfit as incentive over food to enjoy wearing as you get back into your fitness.
3) Replace things rather than take things out. It's so hard to "deprive" and tell ourselves we cannot have things, then you may be more driven to binge. Instead replace with better choices. I.E. If you really want an ice cream try a skim milk or water-based hot chocolate instead. Instead of chips try pita chips and hummus or whole-grain, low sodium crackers/flat breads etc. Or a healthy cereal instead of chip type foods etc. If you really crave fries try cutting up sweet potatoes and baking them instead. Etc
4) Just like the gym goal set small weekly goals related to food too and focus on one at a time adding in new ones each week as able. Such as this week I will eat at least 4 vegetables and 2 fruits a day (or start smaller than that); or I will eat at least 1 vegetable at each meal).
5) I really do think it works best to carry food with you everywhere, I mean healthy snack options and packed meals and quick balanced meal ideas everywhere you go. Again it goes back to instead of depriving think nourishing and filling yourself up on healthier foods so that you are not as hungry for the unhealthy ones. Instead of deprivation think ("I can never let myself get too hungry by always feeding my body healthy mini-meals or snacks every few hours")
6) I am a big believer in a big healthy, balanced breakfast and late-morning snack including plenty of lean protein and fiber and whole grains because it can off-set food binges and cravings later in the day.
Part 2 (Yes there are actually 2 parts)
ReplyDelete7) Always try drinking a full glass of water first. I find if I crave something salty or snacky it often means I am actually just thirsty. (If I crave something really sweet and high sugar/high calorie it usually means I've missed a meal/gone too long without eating or have not eaten something of enough substance with quality protein or fiber earlier in day)
8) When you eat out and have a bigger splurge type meal ask for a container right in the beginning and put half of your meal in it before you even start. Then shut it and put it out of sight and spread out the remaining food and eat it slowly enjoying every bite!
9) Find an article of clothing that you loved and fit into at different weight intervals (I did this with jeans I loved but could not fit into anymore) Pick ones that are way too tight and keep them put away for later weeks. Instead take one that you can almost get into or get into but it's way too tight to be comfortable and hang it up where you can see it. Try it on once a week until it fits (in a lot of ways I think this is better than constantly weighing yourself to be honest). Then the day it fits comfortably make a fun outfit out of it and enjoy your progress:-)
10) Steer clear of simple sugars & highly processed foods & saturated fats more so than stressing about counting every calorie. I think this is more important for helping you regulate food craving attacks and binges. Honey, maple syrups etc make good natural sugar options rather than simple white sugars and processed baked goods/flours etc. Also dark chocolate tends to satisfy better and not beckon overindulgence as much as milky chocolates (maybe that's a personal opinion though :-P)
11) Try to get out of the habit of thinking that once you have faltered and binged that you have failed. Just make it your splurge meal of the week and maybe add a work-out in to help off-set it. In other words do not beat yourself up because then you'll be more likely to say F*ck it for today or this week "I give up until tomorrow." Instead make the next meal a healthier one to offset it and just consider it a part of your scheduled "cheat meal" if you choose to have one.
12) As a physical therapist I have to say this. LISTEN TO YOUR BODY! Do not get so caught up in your quest to lose weight that you try to do too much too soon and end up in pain and then having to do even less working out putting quick brakes/or limits rather on your fitness routine right from the beginning. It's the best to start small & slow, gradually building up as the weeks go by. Vary the routine, target train and balance everything as much as possible or you will regret it and have to deal with healing an injury right from the get-go.
ANYWAY as you can see I can go on & on. (Not much has changed in that regard huh :-P I think it's great that you are starting a positive, healthy lifestyle change. Just keep reminding yourself how much better you are going to feel in so many ways. Let me know if I can help in any way or if need any support etc. It definitely sounds easier than it is but once you commit to it you'll love the results.
Thanks Megan! I really appreciate your advice/tips! Thanks so much. I totally miss team sports for the simple fact that you have someone with you always to help you out and encourage you. That's why I think this blog will help me. :-) Also, since you're a physical therapist now, I have a couple of questions about my ankles. Last year when I was trying to train for a half-marathon, I injured my left ankle when I fell off a curb. I "bruised the bone" according to the Dr. Two weeks ago when I ran on the treadmill, I think I did something to my right ankle. Are there some exercises or workouts that you can recommend to help strengthen my ankles? I'm going to the Dr's Friday to discuss all of this health stuff, but I thought I'd ask you first. Thanks again for caring and for the advice. I look forward to your support and comments. :-)
Delete