My 4 Week Update
My Small Change Challenge was once again to walk 3 miles at least 5 days. This past week I managed to walk all 7 days and even walked 5 miles on one of those days! What a difference a little exercise makes in the way my clothes fit, how strong my leg muscles are, it gives me an energy boost and seems to improve my attitude as well. That’s a pretty good payoff for the investment! I lost another .2 for a total weight loss of 3.2 pounds. I’ll take it! I still have 3 pounds to lose to be at my happy weight and I know it will take another 3-4 weeks to get there. The challenge was just what I needed to get back to a regular exercise schedule and clean up my eating habits a little.
Maintaining Weight Loss
Yo – Yo Dieting - Definition; Also know as weight cycling. The dieter loses weight only to gain it back plus more. The dieter then seeks to lose the weight again and thus the cycle begins.
Having been a yo yo dieter most of my adult life each time I decided to try yet another “diet” I was embarrassed or afraid to admit to anyone that I was trying to lose weight. Who wants to be the fat girl who is always eating “diet” food.
When I changed from the all or nothing thinking of either being on a restrictive diet or having an all you can eat attitude with no middle ground, my life changed for the better. I started to focus on eating and living in a healthy way, being kind to my body in the way I feed it. Thinking about my nutritional needs and getting off the sugar and highly refined carbs has made a huge difference in being able to sustain a healthy diet.
Dr Oz says,” We should think about what we eat as a prescription for our health and ask ourselves if what we are about to put in our mouth is something our doctor would prescribe for us.” I love this statement! It really makes you stop and think about the quality of the food you eat and if it’s truly good for you.
Dr Phil says,” our weight is managed not cured.” I find comfort in that statement. It means that if I do eat outside of my healthy food choices or engage in emotional eating from time to time, that is normal for me. I am a work in progress and will continue to be. I do my best each day and some days my best is better than other days.
I know that I won’t be perfect with my eating everyday. I also know that if I gain a few pounds back from time to time that it isn’t the end of the world and that does not make me a failure. It does mean that I have to look at what I am doing, what I eat, how much I exercise and adjust accordingly!
Sometimes I think I have this weight thing figured out but then something in life happens and I trip and stumble. For a time it’s like I forget everything I have learned about myself and my relationship with food and what works for me to maintain a healthy weight.
Then as if out of thin air, things seem to fall into place and I remember what I need to do. Once again I have the resolve to do it and life is good. This emotional relationship with food doesn’t have a definitive destination. The path contains u -turns, switch backs and roads yet undiscovered. It takes constant awareness and management!
I read something on Roni’s Weigh that I have shared before. She quoted her Weight Watchers leader who said,
“It’s not what we do occasionally that makes the difference. It’s what we do consistently.”
This is how I try to think about my eating plan but I have never been able to put it into words as simply as she did. Brilliant!
If you are in the Small Change Challenge leave a comment saying how you did this past week! Check out the rules of the Challenge here to be sure you did everything for your chance at the prizes! Once everyone has done there final check in I will identify who qualifies for the prizes and conduct the drawing. I will post the results later this week. Good luck!
Add Your Thoughts
Have you yo-yo dieted?
What motivates you to stick to your healthy habits?
Do you have a favorite quote?