So I decided to get on the scale this morning after my 3 mile walk and I was happy to discover that I lost another 1.8 pounds. That means I have lost 9 pounds now and I am just 1 pound from reclaiming my Weight Watcher goal weight! It is coming off slowly but as long as the numbers keep getting smaller that is okay by me. I am getting smaller as indicated by my clothes and that is a better indicator than the scale anyway. Since I am working out with weights I am making new muscle, firming up the flabby parts and that process does mess with the numbers on the scale.
I am not back into all of my smaller clothes. I had gotten below my goal weight and bought a lot of clothes at that smaller size. I am thinking that if I lose another 6 pounds or so and then I should fit into the majority of my “little” clothes! That is something to look forward to.
I was thinking about what tools and habits I have been using that are helping me stay on track.
Journaling Writing down every day what I am eating as I eat it. I decide in the morning what I am cooking for dinner so I can plan the rest of my food accordingly.
Exercise Walking 3 miles a day at least 6 times a week is my weekly goal. Most of the time I achieve it. Some rainy days have prevented a few walks but that is real life and I don’t throw in the towel just because I miss a day. After exercising I don’t want to eat badly and undo the benefits of having walked. It helps me mentally, spiritually and physically to feel better.
Weight Training My weekly goal is to work out with weights 3 times a week. I have not been as dedicated to this as walking but I am working on it and I am seeing results. The more muscle mass you have on your body the more calories you burn even at rest so I know how important this is for maintenance.
Snacking Or I should say the lack of snacking! Since I have started wearing the Invisalign braces the snacking has come to a complete stop. I have found that I am eating healthier meals knowing that I am going a longer time with out eating. Not snacking has actually decreased my appetite! I have learned that I can make it from meal to meal with out a snack as long as the meals have been nutritionally balanced. I drink lots of water since I can’t have any other kind of beverage with the Invisalign braces and that is helping to keep me feeling full.
Scale I am using my food scale to weigh out portions and it is so much easier than getting measuring cups out. You put your plate or bowl on the scale, you can zero it out to add more ingredients so you don’t have dirty measuring cups. For example I put my bowl of fresh strawberries on the scale, weigh out my yogurt into the bowl, zero out the scale and weigh my cereal, zero out the scale and weigh my Cacao Nibs all right in the same bowl! Accurate and easy.
No Junk Food I am eating a lot more real foods and less processed foods. Lots of fresh veggies and a ton of fresh fruit. I am eating a lot more organic foods as well. I have eliminated the low cal treats such as the 100 calorie snack packs, pre - packaged processed “diet” foods that don’t have much nutritional value and set me up to crave more sugar. I do still occasionally eat a Weight Watcher frozen fudge bar and I should look at Whole Foods for a healthier alternative. One change at a time!
No Artificial Sweeteners After reading many articles about the fake sweeteners I decided to eliminate them and the products that use them. Studies have shown that people who use the artificial sweeteners don’t lose more weight than those people who don’t use them. What happens if you eat these products that use the fake sugars is that your body creates a craving for more food because it is trying to get the nutrition it needs. So even though you might consume lets say 1500 calories in a day, if those calories consist of a lot of nutritionally empty calories your brain will send the message to keep eating because it will try to obtain the nutrition it needs. In other words don’t swap a low calorie brownie for the apple. Does that make sense? Desserts and treats are occasional parts of a sensible diet but long term they should not be taking up a lot of your daily calorie intake. I exercise a little more if I want to have an extra treat.
POSTED BY DR. MEHMET OZ from his website While some non-sugar sweeteners have zero or very few calories, there is a downside: Sweeteners found in diet soft drinks, diet foods, and on restaurant tables next to the sugar packets go unrecognized by the brain. They’re essentially invisible to your brain’s satiety centers, so it doesn’t count them as real food and still desires to be fulfilled by calories somewhere else.
There’s no clear-cut proof on the effects of these sweeteners—both on a health level and a weight-loss level—but we do know one thing: Prehistoric man wasn’t putting Splenda in his water. Artificial sweeteners, while lacking the calories, may have side effects like intestinal problems and headaches. If you’re having a hard time losing weight or don’t feel well, these are some of the first things to cut out, even though they can be an alternative to high-calorie sugars.
Healthy Cooking This is a huge part of my success. I am dedicated to making delicious healthy versions of my families favorite foods that we all eat and that I serve to company. It is about making it a lifestyle. If it isn’t healthy for me to eat a certain way then it isn’t healthy for my family either. Granted our young adult children can afford to eat a few more calories than their older mom and dad. I am reminded of what I heard Dr Oz say, “Think of what you are eating as a prescription for your health and ask yourself if your Dr would prescribe what you are about to eat.” What we eat affects our long term health. I am motivated to feed my family well and to contribute to their good health not be a detriment to it.
Books There are so many good books full of information about eating disorders, healthy life styles and losing weight. I continue to read new ones and refer back to ones I have already read. Knowledge is power and the more I educate myself the better I can take care of my body. Check out the motivation tab at the top of my home page to read my book reviews.
Blogging I do think blogging is helping too. Reading other success stories and seeing how others are living healthy and exercising motivates me to do well. Blogging takes time and keeps me busy and if I am busy I am not eating! Plus I am learning so much from all the healthy living blogs.
What tools or habits are you using that are helping you with your healthy lifestyle?