Will be starting this on Saturday along with the squats challenge I am doing. I added a page for this challenge as well so check out my progress and update me on how you are doing!
Habituations……How to break them
First an update:
Weekly Weight Loss: 6.4 pounds
Total Weight Loss: 144 pounds
I am working hard on my blog these days it has become a great outlet for me. I have added a fitness/exercise page that has several workouts that I like or things I want to do in the future. I have added a page for my squats challenge so check that out and add your own progress. I have also updated the setting for the blog so you no longer have to be a registered user or list your name and email to leave a comment so please feel free to add comments (I would love to see them!).
Ok so on to the topic for this blog……habituations. SO habituations if you don’t know are things that we do automatically without thinking about them as a result of repeatedly doing that behavior as a response to certain events. A very technical definition for you is reduction of psychological or behavioral response to a stimulus as a result of repeated or prolonged exposure. Basically what I’m talking about are those little habits that we get into that are extremely hard to break. We use this term a lot in the my current work as a substance abuse counselor (again I feel that there a lot of similarities between addiction to drugs and addiction to food).
I recently read an article in WeightWatchers magazine that talked about ways to break habits or habituations if you will. This was very similar to what I teach my substance abuse clients.
WeightWatcher suggestions:
step 1 Shrink your goal: Set your goal small and easier to accomplish…..make a “mini-goal”. Example-I hate my legs and I want to make them better so instead of taking on the goal of doing some insane leg workout 7 times a week I might make a mini goal of doing 5 squats at a time. It’s easier to think of it in terms of small goals.
Step 2 ID your anchor: In order to adopt a new habit anchor it to something you already do. For example I might do those 5 squats every time I go to the kitchen (which happens a lot during the day). So this will increase the number of squats I do.
Step 3 Celebrate: Every time you complete the new habit celebrate. Nothing big just pat yourself on the back. If you do it everyday for a week then get yourself something nice or have a bigger celebration of some kind just don’t make the mistake of celebrating with food.
The way I teach breaking habituation to my clients:
Step 1 Identify the habituations that are holding you back
Step 2: replace them with a healthy one
Step 3: Practice (they say 30 days to form a new habit)
Step 4: Evaluate
So as you can see WW took the stand point of building new healthy habits where I took the standpoint of eliminating unhealthy habits and replacing them with healthy ones. Either way it’s all helpful.
I have been working on this some and I want to develop a worksheet to go along with it. I eventually would like to put a lot of this information and helpful tips into a journal or sorts that others can use. So when I get that done I will post it. For now these are the habits I want to work on.
Old unhealthy habits to eliminate:
Eating sweets after every meal
After I eat a meal, I will eat a piece of fruit or a sugar free popsicle instead of eating sweets
Getting hungry away from home and having nothing healthy to eat
When I am leaving home, I will pack a healthy snack to take with me and stick it in my purse in case I need it.
Healthy Habits I want to create:
Exercise More
When I drive the girls to dance, I will pack my workout clothes so I can exercise while I wait.
Walk More
When I go anywhere, I will find the farthest parking space.
Finish my Squats Challenge
Before I go to bed, I will complete the squats assigned for that day.
I’d love to see what everyone else is working on……Post them in the comments section.
As always…..thanks for reading!
New Squats Challenge!
Weight Loss this week: -4.6
Total Weight Loss: -137.6
Still kills me that I took such a big step back on my total weight loss but I”m not going to let it get me down.
Ok so I saw this on Facebook the other day and I decided why not give it a try……I really want to get in shape as well as lose weight and I think this will really help me. So I am posting this here so if anyone else wants to join me please do. Oh and let me know cause I’d love to have a buddy to do this with. I am also going to make a page for this and update it with my progress each week. Feel free to update your progress by leaving a comment on that page!
Have a good week and thanks for reading!!!
Restart!!!
Ok I have no idea what week I’m on anymore……I really got off track for a couple of months there. I am restarting again though!
I am restarting at 338.00 pounds with 168 pounds left to lose…..
Ok so I really got off track and I even went back to eating sweets again for about a week there. It got pretty bad even. This really is an addiction for me I have realized. Luckily though I have realized how bad it is and I have stopped and I am restarting my diet.
Ok so when I met with my dietician she suggested I do the following exercises so I thought I would share them on my blog:
Identify 3 reasons why I started losing weight:
1. Health
2. feel better
3. be here to see my kids grow up
Identify 3 reasons why it is important to me today to get back on my diet:
1. I don’t want to give up
2. health
3. I want to make my kids proud
Write a letter to yourself in 6 months:
I want you to know that I’m proud of you for getting back on track and sticking with your diet. At this point in your life you should be at least another 50 pounds down and under 300 pounds for the first time since I can remember. You should be feeling amazing because as your husband says “your a rock star”! Hopefully you will be off your heart medications at this point. You will be able to do so much more than you already can now and really nothing can hold you back anymore. You can do anything!!! You can lose weight, you can be happy and healthy, and you can do anything you put your mind to. Nothing is going to stop you from reaching your goal weight!!!
Ok so in 6 months……10/11/13 I’m going to come back and read this………we will see how it goes. I know I can do it….I’ve done it before. And so can all of you!!
As always thanks for reading!
Week 70, The Reasons I Keep Going!
Weekly Weight Loss: Gained .2
Total Weight loss: 159.0 pounds
I have had a bad couple of weeks, traveling and making some bad choices on what to eat. So my weight has gone up and down the last 2 weigh ins but I’m pretty much back to where I was two weeks ago and I have recommitted to this journey. I was on Facebook the other day and I saw this picture in my newsfeed that someone had shared. It really struck me when I saw it. There have been so many times that I have wanted to quit on this journey, not just with the diet but with the exercise too now. This has to be the hardest thing I’ve ever done in my entire life and I feel like I have an overwhelming amount left to lose but when I look at this picture it reminds me why I’m really losing this weight…..
I didn’t start this because I wanted to look cute or fit into a smaller size of jeans (even though that is a great bonus). I did this because if I didn’t change I wasn’t going to be here to see my kids grow up and be there for them in their lives. I did this cause I wanted to set a good example for them and hopefully instill some great values and work ethic onto them. I have learned a lot from my girls and I want them to learn a lot from me. I want them to be proud of me.
So while I was at WeightWise on Thursday I talked for a long time to my dietician about the struggles I’ve been having over the last few months honestly and I’ve decided that I am not finished here yet, I am only half way to where I want to be. Even though I feel amazing and I am happy where I am right now I still want to get to that next goal. I will do it and I can do it and I am not going to quit or stop!
Week 68-New Year……New Motivation!
Weekly Weight Loss: 3.6
Total Weight Loss: 159.4
Welcome to 2013! I know I’m a few days late with my New Years post but better late than never right. So since it’s the New Year I wanted to document where I am at the beginning of this year. I looked back in my logs (yes I keep them all) and at the beginning of 2012 I weighed 408 pounds. So basically I have lost almost 100 pounds in one year. That seems like an amazing accomplishment. At the same time it seems like a challenge to try to beat it this year.
Now I know everyone is making New Year’s resolutions right now and vowing to make big changes in your life. Now I have never been big on resolutions at all but I do hope that those that make them are successful. The problem (and I am guilty of this as well) is that we make these plans and don’t think about the overall picture. I remember starting diets and jumping into these programs or fad diets with intentions of keeping them going. However, what I found is that I never stuck with them for long.
What I found is that I needed to think about this very differently. What worked for me is changing my lifestyle. Not just changing for a week or two. I am a different person now after starting my journey way back in September of 2011. I have changed completely not only on the outside but on the inside as well.
So I wish you all luck with your resolutions and I found you some apps to maybe help with any of your pursuits. I just want you to remember that when you make a change for it to last and be successful you have to change the person not just the behavior.
Losing Weight Apps: Fitocracy, Lose It
Learn Something New: Snapguide
Quit Smoking: My Last Cigarette
Finances: Betterment
Travel more: National Geographic Traveler’s Magazine
More Time with Family: Path
Hope these will help!! Have a wonderful 2013 everyone!!!!!
Week 66- Progress not Perfection
Weekly Weight Loss: 4.4 pounds
Total Weight Loss: 157.6 pounds
Something that I tell my clients every single day when discussing their sobriety and recovery process is that they should seek progress not perfection. The similarities between drug and alcohol counseling and weight loss are still amazing to me but saying this phrase yesterday to a client and discussing it with him got me thinking about how it applies to me today.
Progress as defined by the American Heritage Dictionary:
Movement, as toward a goal; advance.
- Development or growth: students who show progress.
- Steady improvement, as of a society or civilization: a believer in human progress. See Synonyms at development.
Perfection as defined by the American Heritage Dictionary:
The quality or condition of being perfect.
- The act or process of perfecting: Perfection of the invention took years.
- A person or thing considered to be perfect.
- An instance of excellence.
Being perfect is something we all strive for while completing our goals in life. The list of things in this definition are things we all want. To be perfect and achieve excellence would be the absolute goal. Although the idea of perfection seems appealing it is also unrealistic. We are all human, life will happen, and things will not go as planned. If we are expecting perfection then we will be inevitably disappointed.
Looking at the definition of progress is much more inspiring to me. Making movement on our goals, growth, and steady improvement. I think it’s the last one that I like the best, STEADY improvement. When we are trying to be perfect it can only be sustained for a short amount of time but with progress we are consistent and steady as we achieve our goals.
When it comes to my weight loss I have had downs but I have had steady ups as well. It has been the hardest and most difficult thing I have ever done but it has also been the most rewarding.
In my “recovery” I am striving for progress never perfection…………
Enjoy the holidays everyone!
Week 63! Thanks for all the support!
Weight Loss this week: 2.8 pounds
Total Weight Loss: 153.2 pounds
Well it was a very good week for me! Another almost 3 pounds off. I’m so thankful that I’m losing again. I just wanted to take this time since we are in the midst of the Holidays and the season to be thankful to say a huge thank you to everyone who has been supporting me through this journey.
I have had a lot of accomplishments but I have also had a lot of struggles and it has been the support of those around me that has gotten me through it all. So this post is dedicated to all of those people that like my Facebook posts, read my blog, send me a compliment on Facebook, email, my blog, texts, or here recently chasing me down at Wal-Mart or other random public place to tell me how great I look or how good I’m doing! Those compliments truly make my day and keep me motivated.
I also am thankful for everyone who has recently told me that I am an inspiration to them, I have actually heard this so many times over the last few months. It takes me by surprise every single time I hear it but it truly makes me smile and boosts my spirits. I really do hope that I can help others, both in my career and as an example. I will say this that I have been down in the past and truly believed that I was destined to be overweight and unhealthy and there was nothing I could ever do about it. I am here to tell YOU (yes you) that EVERYONE can do it. If I can, you can!
I also want to thank my husband and my kids for being my biggest support. As some of you know this all started because of a conversation (fight) I had with my husband. My strong will and stubbornness took over from there. However, my husband has been my rock through this entire process and I wouldn’t have made it or probably even started this without him in my life. My children have been by my side too. Even if it’s just a way to go mom or you look awesome today mom or even my Bella coming home from a three hour dance practice and jumping on the Wii with me to do some exercise when I know she was tired but didn’t want me to have to do it alone. I am truly blessed by a wonderful family.
Thank you, thank you, thank you and here’s to many more pounds to come off in the future!!!
Week 62, Tips to Get Through the Holidays
Surviving the Holidays!
Weight Loss this week: 6.4
Total Weight Loss: 150.4
Even though Thanksgiving was this week I managed to lose six pounds this week and reach my goal of losing 150 pounds. A lot of people have asked me how I managed to lose weight during Thanksgiving so I thought I would share some of my tips but also some tips I found in Weight Watchers magazine. (Even though I don’t do Weight Watchers I still find their tips to be very helpful).
My tips:
1. Drink lots of water. It really helps me keep my belly full and helps with cravings.
2. Eat a piece of fruit instead of pie or other desserts. It gives you something sweet but isn’t unhealthy.
3. Plan ahead….Check with the host and find out the menu, if there is not any no carb options then bring something with you or offer to bring a no carb dish as your contribution (I never want to burden anyone with my diet restrictions).
4. Start some non-food related traditions. I have noticed that a lot of my family traditions are centered around food so start some new traditions and take the focus off of food.
5. No stinking thinking! Don’t think of it an unfair or a bad thing that you can’t pig out. Food if our fuel even on the holidays not something to make you happy. Remember how unhappy food made you when you gain and use that as motivation.
6. Exercise before the party. Do some exercise the morning before your Thanksgiving or Christmas dinner. After I exercise I am more motivated and focused on eating healthy because I don’t want to waste my workout, I am more health focused..
7. Participate in some retail therapy. Shopping the holiday specials is fun (if you like shopping) and it gets you up and out of the house. I count my shopping trips as a workout cause I’m usually out walking all day when we go especially on Black Friday.
Tips from Weight Watchers Nov/Dec 2012 Issue pg. 14
1. Write down what you eat even if you eat something you shouldn’t. Gives you a good point of reference and helps you own up to the things you ate.
2. Take a downhill ski trip over Christmas. Or some other active tradition.
3. Run a turkey trot or other marathon and kick off the holidays on a healthy note.
4. Keep to your normal eating routine no matter where you are.
5. For every treat that you allow yourself make yourself walk a mile or do an extra hour of exercise.
6. On Stress: Learn to say no
7. Check out the entire buffet before you make a choice.
8. Make sure the kitchen is stocked with healthy foods that you normally eat so you have healthy options when everyone else is eating food not on your diet.
9. Keep up your normal exercise routine even during the holidays.
Feel free to comment and add your own tips!!
This has been an awesome week for me. I had a large loss which was welcome news. I had really slowed down on the weight loss for awhile now and after starting my fitness classes instead of losing I was gaining. So I was super excited to see that not only had I lost 6 pounds but I also finally was able to reach my goal of losing 150 pounds. This is not my goal weight but I am half way there now and I feel like I’m on a good track.
I have started fitness classes at Studio Pro Fitness and Dance in Kiowa, Kansas. I am loving it!! The studio is brand new and they have an awesome staff. I was really worried about starting these classes because 1) I have never really worked out before or taken any kind of fitness class and 2) because of my weight I had lost my ability to do a lot of physical activities. I would like to say though that the staff at Studio Pro has been so helpful and supportive. I do what I can (which is a lot more then I thought I would be able to do) and they are great about giving me modification if I can’t do something.
SO……for any of you out there saying I just can’t do it. If I can do it you can do it!
Week 60! What Am I Doing to Lose All This Weight??
Weekly Weight Loss: 3.2
Total Weight Loss: 148.6
Losing 148.6 pounds is no small feat, it has taken me almost 14 months to get here and you have no idea how much emotional and physical torment. However, I would never change the decision I have made! I am no longer the same person I was this time last year. My entire attitude about food has changed, I don’t see it as enjoyment or emotional peace or stress relief. I look at it purely as nourishment for my body and I now know what foods my body needs and how much of it.
People have asked me daily of the last few months “What are you doing?”. Well I am changing my life. I am not doing any programs like Weigh Watchers or Jenny Craig, I am not taking any pills or drinks! I am simply changing the way I eat and exercising and living an active lifestyle. I lose most people at this point. Trust me, I know how you feel. I have been overweight my entire life. My mom constantly reminds me about how I was a fat baby and she had to put me on a diet when I was an infant because I constantly wanted formula. I felt like I was a hopeless cause honestly I was destined to be overweight and that’s just how it is. I was told time and time again by doctors that I had a slow metabolism and I was just always going to be a large person. Then one day after a horrible argument with my husband I decided I have to make a change. I started going to Weighwise and seeing a dietician and exercise physiologist and to my surprise they didn’t tell me those things. In fact after some testing they told me that my metabolism is actually one of the fastest ones they had seen, it just came down to the types of foods I ate that prevented me from losing weight. I was amazed. So I want you all to know that if I can lose this weight anyone can!
My diet plan is very simple once you get the hang of it:
Protein Shake (Breakfast)
Protein Bar (snack)
Lunch: 6 oz. Protein (meat, cheese, beans, eggs), 2 servings of Veggies, 1 serving of fruit, 1 fat
Protein Bar (snack)
Dinner: 6 oz protein, 2 servings of veggies, 1 serving of fruit, 1 fat
Shake: (snack)
This is all I am doing to lose weight. Plus lots of water, no pop, no sweets/sugar, and exercise. Now I have been lacking in the exercise, I am just not big on exercise but I still have lost almost 150 pounds just by changing my diet and being more active. With all the energy I have now being more active has actually been fun and easy to do.
Now my next life change is that I want to become and exerciser. I have always hated exercise and I need to change this. I have been told at Weightwise that my diet has gotten me really far but I have hit a wall and I need to exercise daily to keep it coming off. So I have enrolled in fitness classes at Studio Pro in Kiowa. I will be taking core conditioning and yoga on Mondays, express cardio on Tuesdays, Zumba on Wednesdays, Bootcamp and yoga on Saturdays, and I’m bowling on Sundays. So please pray for me and wish me luck as I partake on my next life change.
