A is for...
You know where this is going.. 'I'm going to lose 3 stone in 3 weeks!' yep we've all said it .. sure 5lbs a week is doable! EASY!
There's no point in setting yourself up for a fall! The healthy way to lose weight is 1 - 2lbs a week.. that's how it went on! So no more wild claims! I was delighted everyone sensibly said 1- 2 lbs in the first week! Making wild claims that it'll all be gone by Friday is madness.. because once its Friday and its not gone.. you'll drown your sorrows in cake!
Your goal has to be attainable! Otherwise you'll just give up! You won’t push yourself to achieve a goal you secretly feel is impossible, but neither will you value the success if it comes too easily.
How many times have you got to within a few pounds of goal? and just thought.. sure this is easy.. I don't need to weigh in any more I can do it ALL by myself.. yet here we are back to losing the weight we then gained! Its so easy to get complacent but do you really want to be doing this all your life? of course not.. so change the mindset from 'Diet' to 'healthy lifestyle' and you might surprise yourself! as the saying goes.... change your thoughts and you change your world...
I think this one is the most important this week.. its not until you change your attitude towards yourself and your lifestyle its never going to work… My attitude to EVERYTHING has changed since I started this journey... some like it.. some don't.. and I might come across as a bit of a bitch to those who have known me for a long time... but I realised my attitude needed to change for me to take control of my life...
Using your emotions to eat is possibly one of the silliest things we do when we're on this weight loss lark..
I have personally experienced this many times.. happy.. eat, sad.. eat, angry… eat, tears = ice cream! The attitude of people who look at you because you're different.. because you're daring to be you.. so what if you're bigger than other people.. so what if they think you're too big to be jogging around.. those who think they are better than you aren't! No one is perfect.. everyone has their hang ups!.. Here's one of the worst experiences I've had… sorry if its a bit long winded...
I'll set the scene.. it was a Sunday morning, I was sitting in a local restaurant after my swim having brunch with a friend.. It was pretty busy.. in the window seat were three girls who clearly hadn't made it home yet and were demanding everything in liquid form, tea, coffee, juice. water… NO runny eggs… we giggled at them in our self righteous way.. most Sundays it would be us in the same predicament.. in the other window sat a man who was reading his paper and was chatting through the window to his dog outside.. clearly stopped for a quick coffee on the walk that the misses had sent them both on for the papers… down the back, a 60th birthday party was in the process of being set up and some of the glamorous old gals were tying balloons and shaking glitter about for a sparkly lunch session .. at another table were an Asian family.. two boisterous boys and two parents clearly just wanting to have breakfast in peace.. apart from that I didn't really note the other customers but the place was pretty full.. I ordered poached eggs and brown toast .. coffee and an apple juice.. this was lunch and breakfast so I was going to have something nice, well within my points.. my pal had waffles with the works… the waiter who was clearly overseeing the tables lead an elderly but very well dressed couple to the booth behind me and upon taking their coats I overheard her say.. 'She would put be off eating any food again' .. I didn't move.. surely she wasn't talking about me.. in my heart I knew… 'You think she would just have a salad.. the size of her' again I didn't move.. my friend was out of earshot and couldn't hear what was being said but knew from my face that something was up… In my head only these thoughts 'take the high road, you're a better person than she will ever be… don't let it get to you' but of course you do! You're human! As the waitress gave her the menu.. she asked if there was a salad on it.. and being a Sunday brunch kinda place it was breakfast type things or some specials on the board which we more lunch type dishes, toasted sandwiches… soup… normal brunchie type things… as the waitress explained to her that the menu changed at 12pm and there would then be salads on it.. she'd be happy to ask the chef to make her up a salad starter if that's what she wanted.. to which she replied.. 'oh its not for me.. its for her' pointing at me!! The waitress was dumbstruck and angrily said.. 'so you don't want a salad then, let me know when you're ready and I'll take your order, its VERY busy in here today' and huffed off.. I still held my mouth.. and that's not easy for me.. but the straw that broke the camels back was when we asked for another pot of tea she spat out 'like she needs any more' ….I had too, I would have exploded! I turned round in my seat and asked her if she had a problem with me eating my breakfast and her smirk said it all.. she was after a reaction and I gave it to her.. so I just said 'I'm as entitled to sit here and eat my breakfast as anyone else and you really need to sort that mouth of yours out… perhaps this thing you're shacked up with might put up with you .. but someday someone will take grave offense and you won't be so lucky!' I then turned back and got my tea.. with the waitress giving me the knowing wink.. I was furious… she had no idea I'd spent 2 hours in the pool that morning and was actually, up until that point, feeling really good about me.. she had no idea I've lost over 4 stone… yet she thinks its OK to give a running commentary on my food and my size! Having failed with me .. she turned her attention to the 'foreign children' and how noisy they were.. its Sunday.. morning.. not a 5 star restaurant at 8pm.. and they're children.. of course they're noisy! At that moment I realized.. it had nothing to do with me and my size.. she was out to get a reaction from anyone and once I was gone she wouldn't ever remember how hurtful she had been.. As we got up, I wished her a pleasant day and told her to be kinder to others as they'll only be kind in return .. and that maybe she should channel her negative energy into a new, more appropriate wardrobe for brunch! (i know I know but by that stage I was channeling my inner bitch!) .. The waitress came with the bill and as I waited for the laser card to process, she commented on how jealous she was of my wavy hair and how on nights out she spends ages trying to curl it .. I didn't have time to dry it in the pool so it was in its natural birds nest state.. and I replied how jealous I was of her straight hair.. the woman just tutted at our conversation and the girl said.. 'please don't listen to her.. she's just horrible.. a horrible person with a horrible attitude...' and I couldn't have agreed with her more.. we left the restaurant and I returned to my car tears welling up .. it wasn't so much what she had said but more the first time I've stood up for myself and instead of channeling that anger into binge eating.. I felt a little proud that for once I used my voice to speak out for me.. it was a big step... I hadn't caused a scene.. I hadn't run out thinking I was worthless and didn't deserve what everyone else did... I rose above it.. hard as it was... and continued with my day cause my day was important to ME!
I suppose what I'm saying is, don't let your emotions rule your food intake.. its easy to derail when you've got someone else to blame and use as your excuse… she could have sent me off the deep end but only if i let her and I didn't! She was just a bitter old woman who was out to annoy as many people as she could that day and I was just one in a long chain... and now looking back at it.. I kinda feel sad for her.. that's all she had to do with her bright sunny Sunday morning...
Don't allow ANYONE control your eating! YOU are in charge.. Channel your anger into some punches at the gym.. a scream into a pillow.. whatever it takes to get it out of you… just not with food… it only numbs the pain but only temporarily!
Aerobics.. yep and I don't mean in the Jane Fonda kinda way .. yep… cardio.. has to be done.. and getting your heart rate up at 60-85% of maximum heart rate regularly, is one of the best ways to keep your body fine tuned! It gets your metabolism going… gives you more energy.. helps with sleep patterns… and once you've finished.. you do feel good!
You should be able to sustain an aerobic exercise rhythm for many minutes or even hours. Oxygen gained from fast breathing converts glucose--or the carbohydrates you consume--and fat into energy. Rapid movement exercises including running, cycling, racquetball and vigorous dancing.
When exercising anaerobically, you very quickly get out of breath and can only sustain rhythm for a matter of seconds. Anaerobic exercise involves contracting the muscles against heavy loads, which uses up their glycogen stores. Weight training, press ups and gym machines offering resistance are all sources of anaerobic exercise.
Some people use their activity points to give them a little cushion over the weekend etc.. I never use mine.. didn't have them to start with so nothing lost really.. Plus whats the point of exercising like mad to put it all back on!
Need more info on activity Propoints.. THIS <<< should answer most questions..
For those starting out or with an unjust.. Aqua fit is one of those great exercises that you can do and not feel really sweaty… It great for the joints.. and no pressure on your bones.. its all water based resistance and if you like the water you'll love it! The class I go to is a really mixed bag. some are there because they can't run about through injury.. some are there for the people watching.. but all are making a change to their health.. try it out.. Nothing to lose!
Surround yourself with people who are rocking it.. and firstly applaud them! Then when your turn comes, your fans with be there for you! When you surround yourself with cheerleaders you can't help but feel good about you and your journey... so if people at home/work aren't supportive.. join a facebook group.. add some WW twitter fans... make pals at your class.. the more positive energy you surround yourself with the more likely you are to succeed! I can personally say that since I've started this blog my journey has been more successful.. people want you to succeed and you want them to win at weight loss too!
Self acceptance is SO important.. most of us on this journey loathe our bodies but if we don't love ourselves.. who else will love us... its not a selfish act to want to be a better you… in fact everyone benefits from a happier healthy you! Take the time out to look after yourself.. Life is busy.. and there's always something to do... but if someone says.. 'wow you're looking great' instead of putting yourself down with the usual.. 'ah not really sure I'm HUGE still...' beam out a big smile and say 'thanks.. I'm feeling it too!' taking care of you isn't a bad thing.. and sometimes it can be hard to accept the compliments that come with weight loss..
This week I'm up half a pound and its all down to boldness! I drank my body weight in 80s cocktails for a friends birthday and whilst I'm still up I had the bestest time with two friends I've missed..so it was totally worth it! Check out my 'desperately seeking Doll' hair! Bananarama eat your heart out!
Weigh in chart below.. you people are rocking it!
Usual footnote of 'if I missed you let me know' x