As long as I can remember, I’ve been “losing” weight. My friends call me the poster child for almost every diet advertised to the overweight. I’m not here to recommend any particular diet, because they all have their pros and cons. Everything isn’t for everyone. This segment of shanajaye.com is to share and document my journey- my trials and triumphs.
My more recent “diet” attempt proved yet again that lack of mental stability can be the weakest link when it comes to successfully following a diet regimen. In 2015, I’ve lost and gained over 40lbs and to-date teeter right around 200lbs.
What happened? For the last few weeks, I’m been avoiding “dieting” and the scale like the plague. I already knew that I didn’t taper off of the last HCG round correctly, and that it wasn’t going to be forgiving. Not smart, but this is the story of my life.
What am I doing differently this time?
1. No more weight-based goal setting.
No more weekly weigh-ins! Instead there will be a Day 1 (start) and Day x (finish) weigh-in. Aiming for a specific number instead of how I feel and look in my clothes, matters now more than ever. I will embrace my body at every stage of its transformation.
2. No more emotional eating.
This was my biggest obstacle. I used to think emotional eating was exclusive to people who were sad, stressed or depressed. This couldn’t be further from the truth. I now know that emotional eating can result from happiness and joy too. Yes, people overeat when everything is going right. Who knew!
A few things that I’ve found helps stop emotional eating in it’s track:
- Having a support system and/or an accountability partner
- Drinking a glass of water at the first “thought” of hunger
- Eating a healthy snack
- Addressing stress triggers head-on
- Brushing my teeth immediately after dinner
- Getting to bed on-time
3. No more self-sabotage when doubt creeps in.
When I felt like the weight wasn’t coming off as fast, or the way it should, I’d convince myself that what I had lost was enough. Lies! You’ve seen that all to familiar percentage breakdown for what it takes to effectively lose weight right? 80% what you eat, 20% exercise. Bologna! It should be 80% mindset, 20% everything else. It’s easier to be complacent in what’s familiar, than to figure out how survive in unknown territory.
A few more approaches that have helped redirect my actions:
- Recognize, call out and resolve any doubt when it shows ugly face. Speak life into what’s true, and that is, I am strong enough to finish what I set out to accomplish.
- Remind myself of those accomplishments* every day, while not constantly remind myself of where I am not. *Pre-packed lunches; water goals; smashed workouts; regular movements, to name a few. TMI? lol – whatever works!
4. Use of the hunger scale method to gauge wants vs needs.
I found this tool helps measure senseless eating. I’ve also gained more control over my eating habits. Basically, identify on a scale of 1-10, how hungry you are before eating. 1 is “famished” and 10 is “stuffed”. Ask this question periodically during each meal. Health care professionals recommend eating slower, as it takes the brain and stomach 20 minutes to communicate fullness. Therefore, if midway through a meal, you rank your level of hunger again, you just may retire your fork a littler sooner. Now I understand some foods are just too yummy to waste, but why can’t you enjoy it later?
So what now? This isn’t my first time to this rodeo, but I am no quitter. It’s full stream ahead! There are many who have set their hearts and minds towards achieving greatness. Some it took little effort, others more. Some it came easy, others had to work a little harder. I acknowledge my weaknesses and embrace my strengths.
“Anytime we step out boldly to make changes, we take a chance that we might fail. But the only way to get better is to try.” -Joyce Meyer
What steps are you taking at reaching your goals? What preparations have you made to prevent pissed poor performance? I’d love to read your tried and true tips to how you tackle each step towards your greatness.