Cheating to Win

Loosing weight is takes dedication, but you have to let yourself off the hook every now and again.  In my last year of weight loss I've learned that occasionally you have to be willing to give yourself a break and cheat a little.

I've had a couple candy bars in the last year.  On my vacations I didn't exactly stick to my points limit.  I've had a restaurant desert or two.  And of course I've had pizza.  You have to let yourself off the hook or else you can feel deprived and may end up just throwing all your hard work out the window.

I normally allow myself off the hook on Thursday or Friday.  This is because my weigh in day is Thursday, so I have an entire week to work off the extra calories.  I try to be conscience of what I'm doing though.  I don't let myself go overboard.

I tend to like to pick one item to cheat on.  So if I'm going out to eat I may order a decent sized steak rather than the fish or chicken.  I could order a salad for dinner and then a rich desert.  No matter what I do I try to offset it a little bit so that I don't feel like I've completely thrown the rulebook out the door.

It's not something you want to do all the time, but it's important to do it every now and again just to keep yourself satisfied.

There are also little cheats you can do.  You may remember that I'm a chocolate freak.  I have a few chocolates that I've found that are only one or two points a piece.  I keep these on hand, so if I need a chocolate fix I can just grab one of them and give myself a little cheat.  Since it's only a couple points it's not a huge issue for the day, and it gives me a chance to enjoy one of my favorite treats.

So don't be afraid to cheat a little every now and again.  It may help you stay on track in the long run.

On the menu today:  (nutritional information) [POINTS Plus]

Breakfast:

1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:

Genghis Grill Bowl - Teriyaki Chicken Bowl

Chicken, Black Pepper, Just a little Salt, Cabbage, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Pineapples, Island Teriyaki Sauce, Brown Rice (399.7 cal / 4.1 fat / 59.5 carb / 8.22 fiber / 31.2 prot)

Dinner: (my cheat meal because normally I'd have fish or chicken)

8oz Sirloin Steak [12]

Salad (greens and tomatoes) [0]

Fat Free Vinaigrette [1]

Very Large Sweet Potato [12] (probably an over estimation)

Butter [2] (had butter and cinnamon on the side, used about 2 tsp)

Dinner Roll [6]

Peanuts [5]

Steak Sauce [0]

Snacks:

1 Large Banana [0]

Kashi Chewy Granola Bar Cherry Dark Chcolate [3]

A few Sun Chips [2]

20 Baby Carrots [0]

1/2 - 1 Cup Grapes [0]

2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

#gghealthkwest

Trouble at the Scale

Ok.  I have to be honest this week.  I expected to gain or loose very little at my Weight Watchers meeting.  I tend to have this cycle of loosing big numbers and then having a few off weeks then loosing big numbers again.  It ended up being a good week having lost 2.4 lbs. (up to 7 total since starting the Genghis Grill Health Kwest), but what would I have done if I had lost very little or even gained?

You can't expect the scale to plummet each week.  Normal weight loss doesn't mean you loose big numbers consistently.  There will always be the week where you indulged, the week were you didn't exercise, and the week where you did everything right and still the scale didn't move.  It's all part of the process.  The important thing to consider is how you deal with it.

You have to be able to realize that these little hiccups are not the end of the world.  Do not let them discourage you.  The process of getting your weight under control is a long one and a single weigh in is just one step in it.

When I have a gain week (and I have had several over the past year) I remind myself that I was at that weight once and I can be there again.  I also take the opportunity to look back on what I'd done in the past week and see if there is anything I need to change.

If I have a week with a low number lost I do feel a little discouraged, but I realize that a loss is a loss and that's a good thing.  I also look back and see if there is a change I have to make.

The most importing thing is to not get discouraged.  It can spell disaster especially if you're an emotional eater.  It's tough.  I know.  I've been there.  But you can't ruin your entire journey over a single misstep.  All those cliqued sayings apply... "You can't bake a cake without breaking a few eggs."  "Don't cry over spilled milk."  "Tomorrow is another day." etc.

This is where having some support can come in handy.  If you feel yourself beginning to feel discouraged lean on your support network.  They can help you lift yourself up.

If you can find a way to weather the low points then it will make your journey a smooth one.

On the menu today:  (nutritional information) [POINTS Plus]


Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
Genghis Grill Bowl - Citrus Chicken Bowl
Chicken, Citrus Garlic Herb, Carrots, Bamboo shoots, Mongo Mix, Squash & Zucchini, Ginger Citrus Sauce, Brown Rice (cal 384.9 / fat 1.2 / carb 55.2 / fiber 11 / prot 30.6) [8] (Only ate half because I got so full, but I always write the full points down... the rest is still in the fridge) :)

Dinner:
Ham and Cheese Sandwich [10]
Mixed Greens [0]
Cheese (estimate 2 Oz [6]
Balsamic Vinaigrette [3]

Snacks:
1 Large Banana [0]
1 Skinny Cow Low Fat Fudge Pop Minis [1]
Kashi Chewy Granola Bar Cherry Dark Chcolate [3]
1 Package Planter's Nut-rition Heart Healthy Mix [7]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]
1 Cup Fat Free Cottage Cheese [3]

#gghealthkwest

Committing to a Change

Probably one of the hardest steps on your weight loss journey is one of the very first ones you have to take.  You have to want to make a change.  And I mean really want it.  You have to be willing to change your habits and make sacrifices in order to see it through.  You have to commit to making a change.

It should be fairly obvious.  If you could continue living the way you currently are then you'd be at your goal weight already.  Obviously something is going to have to change in order to get you to that point.

I talked before about the moment I knew I needed to make a change.  That was the moment I committed.  It was not easy to do.  I knew that if I was serious about loosing weight I had to make some drastic changes to how I ate.

When I first started on Weight Watchers I started eating a lot of salads.  I cut out almost all junk food.  I did the typical "diet" things.  I knew I was not going to be able to live like that forever, but the reason I did it was to start to push myself in the right direction.  I knew where my weaknesses were.  I needed to get away from them for a time and then eventually find a way to work the back in.  I'm not saying that's the right way to do it or that I will work for anyone, but it helped me prove to myself I could make drastic changes if I needed to.

I've heard a lot of people say, "I want to loose weight, but I can't..."  The exception could be anything from exercising to cutting out a favorite food or beverage.  I don't believe you ever have to completely deny yourself the things you like, but if you say you can't do something you're throwing up a roadblock and hurting yourself.

Think about it.  You're giving yourself an out.  The moment you have to decide between your weight loss journey and the thing you can't live without you're most likely going to stray off your path.

My can't live without item would have been chocolate.  I could have said I'm just not giving it up.  Instead I realized that I needed to find a better way to enjoy it.  I didn't need to give it up I needed to change how I used it.  It should be the special treat it's meant to be and not the crutch I had turned it into.

I appreciate chocolate so much more now.  I often have a little bit of chocolate daily.  I don't have to have a big old candy bar anymore because I've realized that just a small taste is enough.  I would never have gotten to this point though had I not been willing to change.

Tomorrow I'm going to talk about dealing with setbacks.  I've had a few during my year of weight loss and you will too during your journey.  Tomorrow is also my weigh in day.  Based on my last few weigh ins I'm due for an off week this week, so I wouldn't be surprised if it's a small loss or even a small gain.  We'll see.

On the menu today:  (nutritional information) [POINTS Plus value]


Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
4 slices Sara Lee Delightful 100% Multi-Grain Bread [5]
4 slices Fat Free Cheese [3]
1/4 cup Sliced Banana Peppers
2 Cups Progresso Tomato Basil Soup  [8]
2 Skinny Cow Low Fat Fudge Pop Minis [3]

Dinner:
Genghis Grill Bowl - Teriyaki Shrimp Bowl
Shrimp, Dragon Salt, Black Pepper, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Mongo Mix (Red and Green Peppers and Onions), Green Onions, Pineapples, Island Teriyaki Sauce, Brown Rice (374 cal / 1 fat / 60.5 carb / 8.5 fiber / 16.3 prot) [8]
1 Skinny Cow Chocolate Ice Cream Sandwich [4]

Snacks: (I was kinda snacking today)
1 Large Banana [0]
1 Cup Grapes [0]
20 Baby Carrots [0]
Kashi Chewy Granola Bar Cherry Dark Chcolate [3]
1 Babybel Light Cheese [1]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

#gghealthkwest

Eating Your Feelings

So yesterday I talked about a very emotional time for me during my weight loss journey.  It's understandable even to those who don't have a weight issue the yearning to eat "comfort food" during a time like that.  The problem is that many emotional eaters eat like that to console any feeling.  I was like that, and still have to watch myself now.

When I was happy, I would eat.  When I was sad, I would eat.  When I wanted to celebrate something, I'd suggest a restaurant.  Of course the list goes on and on.  The really vicious thing about it is I was miserable at 400+ lbs. and I ate because I was miserable.

As an emotional eater you have to try to separate the "eating to feel better" from the "eating to survive" cravings. It's not an easy task to do.  Here is what I did.

First I replaced the items I snacked on.  I changed from cookies, candy, and chips to carrots, popcorn, and salads (with light dressing or simply vinegar and spices).  That way I didn't feel guilty about the things I was eating.  I know that's a rather drastic thing to do, but I knew where my weaknesses were and I had to take control of them rather than continuing to allow them to control me.

After I did this I really started to concentrate on what I was feeling when I got a craving to eat.  I would go up in the kitchen and just stand there thinking for a moment and looking around.  Sometimes I'd realized I didn't really need anything.  Sometimes I'd realized I just needed a drink.  And sometimes I would get something to eat.

Even when I selected something I always asked myself, "how will I feel later about the POINTS I'm using for this?"  Basically is the satisfaction I'm going to get out of this item enough to make me not feel guilty later or upset that I won't let myself have something else?

There would be times I'd decided that the cookie was worth it, and there would be times I'd think 20 baby carrots would be much better than the one cookie.  Slowly I started to change how I ate.  I'll admit though it was much easier to stop eating for the happier emotions than it was for the sad ones.

After doing this for a while a funny thing happened.  I started to get happier and gain more confidence.  The reason is because I was loosing weight.  That kind of an accomplishment really has an impact on you that you can't believe.  I started to no longer crave the cookies and candy as much as I used to, and because I wasn't feeling down all the time I didn't feel the need to eat as often.

You've probably guessed by now that I wasn't an easy process, and not everyone will be able to do it the same way.  It may be better to find an activity to do instead of eating something.  Maybe you could pick up the knitting needles or you could do some push-ups.  I know it may sound weird, but it's worked for some people.  The key thing is you have to want to make the change.  No one else is going to do it for you.

That's the topic for tomorrow:  committing to change.


On the menu today:  (nutritional information) [POINTS Plus value]

Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
Footlong Subway Turkey Breast on wheat [14]
2 triangles of Pepperjack Cheese [1]
Cup of Vegetable Beef Soup [3]

Dinner:
Genghis Grill Bowl - Italian Chicken Bowl
Chicken, Crushed Red Pepper, Citrus Garlic Herb, Black Pepper, Mushrooms, Mongo Mix, Squash & Zucchini, Spinach, Roasted Tomato Sauce, Udon Noodles (363.1 cal / 3.4 fat / 49 carb / 2.6 fiber / 32.6 prot) [9]
Dirty Martini [9] (I rarely drink, but this was a nice way to end a long day)
3 Olives [0]
1 Skinny Cow Low Fat Fudge Pop Minis [1]

Snacks:
23 Emerald Nuts Cocoa Roast Dark Chocolate [4]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]


Exercise:
1.25 miles walking during breaks.


#gghealthkwest

Crossroad

Last week I talked about loosing my father and how that affected me and made me even more committed to my weight loss journey.  What I didn't mention is that there was another very different direction that I could have taken.

You see I am an emotional eater.  Specifically I eat when I'm feeling down or depressed or when I'm feeling overly stressed.  Obviously loosing dad made me feel this way.  Loosing someone close to you brings a tremendous amount of pain.  Add to that the stress of making arrangements and dealing with family and friends that are "just trying to help" but always seem to be stressing you out more instead and you've got a disaster brewing.

I had a decision to make.  I could throw out the six weeks of progress I had made or I could continue with the program.  It helped having a meeting the day after dad died.  Since it was at work and I needed to go and hand off some work before going on bereavement I decided to weigh in and then go up to my cubical and get my things in order.  It was so good I did.  That was the day I got my star for 5% lost.  I would have normally been excited, but to tell the truth I really wasn't feeling much of anything that day.

I decided to track the rest of that day.  I think it was partly because It gave me something to focus on and control.  I knew though that I couldn't keep it up.  People always bring food to you when you loose someone.  And the food they bring is usually "comfort food" which is not really comfortable for someone trying to watch what they're eating.  The temptation is overwhelming and your emotions and habits are telling you to eat.

I knew I'd snap if I tried to stay on plan and deal with everything else I was dealing with.  I decided I had to let go and take care of myself emotionally.  There are only two days that I've never tracked or tried to track for since I've been on Weight Watchers.  Those are the Friday after dad died and the Saturday of the funeral.

I still tried to make some healthier choices, but I did have a piece or two of chocolate cake and a fried fish sandwich.  I know I went way over my POINTS budget those two days.

I had to force myself to go back on the program on Sunday.  I really didn't want to, but I had told myself when I made the decision not to track that it was only through Saturday.  I had to get back to it.

That next week I wrote my "manifesto" stating my commitment to loose weight and live past my newly established expiration date.  I have it posted on my personal blog, my Facebook page, and in my cubical at work.  It reminds my of the commitment I made to myself and to the memory of my father.

I've been thinking about that time a lot lately.  It was almost a year ago.  I think how different my life would be now if I'd made the decision to go the other way.  To stop loosing weight and go on living the way I was.  I don't think I'd be as happy with myself as I am today, and I know I wouldn't be part of this contest.  I also think about the people who have told me I inspired them.  If I hadn't make the decision I'd made then who would have done that?

It's amazing the impact the decisions you make can have.  The next time you find yourself at a crossroads stop and think about how that decision will impact not only you, but those around you.  Will you be able to live with the decision knowing how it could affect others?  It's true that sometimes we can't see the ripples of our decisions, but I think if you try to consider their impact on others there's a better chance you'll make the right decision.

Tomorrow I'm going to talk a bit more about emotional eating.  This weekend has been a little emotional for me, and in a couple weeks when the anniversary of dad's death rolls around I'm going to be feeling a lot of this all over again.

On the menu today:  (nutritional information) [POINTS Plus value]


Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
4 slices Sara Lee Delightful 45 cal 100% multi-grain bread [5]
12 slices of thinly sliced deli sliced ham [4]
2 slices Far Free American Cheese [1]
2 Tbsp Relish [1]
2 Tbsp Dijon Mustard [0]
2 Tbsp Horseradish Mustard [0]
10 baby carrots [0]
1 Cup Radishes [0]
1 Mott's No Sugar Added Healthy Harvest Granny Smith applesauce [1]
1 Jell-O Sugar Free Chocolate [2]

Dinner:
Genghis Grill Bowl - Spicy Shrimp and Scallop Bowl (based on the Firecracker Bowl)
Shrimp, Scallops, Dragon Salt, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Green Onions, Water Chestnuts, Dragon Sauce, Brown Rice (480.5 cal / 2 fat / 55 carb / 7 fiber / 33.6 prot) [9]

Snacks:
1 large banana [0]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]
1/4 Cup Planters Nut-rition Antioxidant Mix [5]
1/4 Cup Planters Nut-rition Omega-3 Mix [4]


Exercise:
1.25 miles walking during breaks.


#gghealthkwest

Working it Out

One of the hardest habits for me to get into has been working out.  I've been lucky enough to continue to have lost even though my workout schedule has been erratic.  That's not going to last forever though, so I'm now trying to remedy this.

When people hear the term "workout" they tend to think gym.  That doesn't have to be the case though.  You can workout by walking around your neighborhood or at a nearby park.  You can also do things like go to the local zoo or spend a day window shopping at the mall.  These hidden workouts often are easier to do because you're in a different mindset.  I mean I can walk through the zoo all morning, but if I take a walk around the track in the gym for some reason I tire of it quickly.

Also consider taking it back to the playground.  We all used to play games like tag and jump rope as kids.  They were fun to do then and can be fun to do now.  If you have kids it can be a great family activity.  Making exercise into a game is a great way to make it seem less like a chore.

If you do decide to go to the gym there are a few things I've found that can help out a lot.  If you're especially new to the hole experience see if the gym you're joining gives you any free trainer sessions.  When I joined a local YMCA I got 4 free trainer sessions.  They are invaluable because the trainer will teach you how to use the equipment and how to do some of the exercises properly.  They'll even help you figure out where you should start your weights at.  And since they're a scheduled appointment that you'll loose if you skip out on it makes it harder to decide not to go.

I know when I did my first personal trainer session I felt anxious and feared that they would judge me (at that time I weighed 380+ lbs., and have never really exercised, so I had no idea how to do it).  Personal trainers see people of all sizes and experience levels all the time.  They are there to work with you, not to judge.  I made myself go through with the first session and was glad I did.  After it I was more than happy to make the next appointment.

If you find that it's hard to keep yourself motivated to go then I'd suggest finding a workout buddy.  Having someone else there often makes the time pass quicker.  You'll also have someone to push you when you start to waiver.  It's also someone who's counting on your to be there, so it makes you more accountable.  It's easy to give yourself an excuse not to go to the gym, but when you have to repeat it to someone else it becomes much harder to do.

If you can't find a workout buddy then consider having some music or a magazine for when you're doing cardio.  Having something to distract you means that you're not concentrating on the fact you still have 10 minutes left on your run.

There's often a question about when to exercise.  I've heard many different schools of thought.  Some people say you should only do it in the morning.  Some say the evening.  I've been told it really doesn't matter when you do it as long as you start a routine.  Personally I've found that if I do it in the mornings on the weekend I feel more energized during the day, but during the week it has helped me wind down after a long day.

What to do when you're there is another question that you may have.  When it comes to cardio I stay away from the elliptical and stair climber machines.  I like to do the treadmill and bikes.  I have friends who hate the treadmill.  Everyone will have their own preference.  The important thing is that you find what you like to do.  When I go to the gym I mix cardio and weight training.  I find that it's easier to do 15-20 minutes of cardio and then cool down while doing weights,  but everyone is different.

That about sums up what I have for now on working out.  I speak from experience when I say it's tough to get yourself started, but it gets easier as you go.

I've got a lot of different topics floating around in my head, so I'm not sure exactly what I'm going to talk about tomorrow.  So for now we'll call it the "surprise topic."

On the menu today:  (nutritional information) [POINTS Plus]

Breakfast:
4 egg whites [1] (I asked for 2, but what they brought had to have been more like 4)
1 Fruit Cup [0]
2 Sweet Potato Pancakes [12] (guessing at these here, got it with no butter or powdered sugar)
1/4 Cup Sugar Free Maple Syrup

Lunch:
2 Slices Sara Lee Delightful 100% Multi-Grain Bread [2]
2 Slices Fat Free American Cheese [1]
2 Cups (on can) Progresso Light Chicken Noodle Soup [4]

Dinner:

Genghis Grill - Mongo BBQ Chicken Bowl
Chicken, Citrus Garlic Herb, Classic Stir Fry Mix (Carrots, Green Beans, and Onions), Green Beans, Mongo Mix (Red and Green Peppers and Onions), Mongo BBQ Sauce, Brown Rice (368.9 cal / 1.5 fat / 54.2 carb / 8.9 fiber / 31.1 prot) [8]
Skinny Cow Caramel Truffle Bar [3]

Snacks:
2 Cups Cauliflower, Raw [0]
1 Package Planter's Nut-rition Heart Healthy Mix [7]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise:
Had a lighter workout today because I was fighting some congestion.

15 minutes on the bike at 17 mph on level 12.
5 minutes walking on track.

#gghealthkwest