I'm sure there are other websites out there like My Fitness Pal (myfitnesspal.com) or as its members refer to it, MFP. The coolest thing is that is it FREE. But, since I only know MFP, that's what I'm choosing to write about today...
My Fitness Pal is a GREAT website. It allows you to keep track of your food and exercise, your progress, read fitness blogs, and maintain and be encouraged by an online community of people just like you.
Setting Goals
The first part of MFP is to set up your goals. You will enter your weight and say how much you want to lose per week - half a pound, a pound, 2 pounds. The recommendation is one pound a week.
Your Profile
Add some photos of yourself, explain your story and add a widget to track your loss. I like the ladybug personally, but they have different kinds to choose from.
Tracking Food
If you click on "Track Food," you will be brought to a page where you can start inputting the food you are eating. Their database is huge so you will likely find whatever you are eating in their list. Or, you can add an item. Keep track of the food you eat. Learn from the tracking. Let your eyes open up to the amount of calories, fat, protein, carbs and sodium in your food so you slowly make changes.
To get started (and of course, clear this with your doctor), you may want to try 1800 - 2000 calories a day, 40 grams of fat, 70 grams of carbs, 100 grams of protein and 2300 grams of sodium. Those are the numbers my former, good looking, fit, hot, trainer Sean gave me once upon a time and that I am still using. That's still a lot, so don't kid yourself. But, if you are anything like I was (easily eating 2500 - 4000 calories a day), that is an improvement and you'll see results. As time goes by and you make changes to your diet, that number will likely lessen.
Track Exercise
In the Track Exercise part of the website, you enter the Cardio type of exercise you did and it calculates the calories spent. Cardio includes walking, jogging, biking, treadmill, elliptical, aerobics, etc. You can also enter strength exercises like sit ups, push ups, plank, lifting weights etc., but it doesn't attribute any calories to these exercises.
You will find your calories spent in exercise get ADDED TO the calories you have for the day. If you decide to eat those calories, you will maintain your weight. If you decided NOT to eat those calories, you will likely lose weight. Pretty simple, eh?
Weigh In
Weigh yourself once a week, in the morning, before you eat, and naked. Enter your weight in the Weigh In section of the website. You can also add your measurements if you want to track them there but I prefer a spreadsheet so I can see the data next to one another. If you are going to measure, do it once a month - don't get neurotic about it. Plus, it's a fun goal to have each month. I'll be covering measurements in its own blog (Note to self.... Measurements is my next blog .... goes well with this one ...)
Online Community
The online community at MFP works similar to Facebook. You become "friends" with other people, but the difference is that these other people are all working to lose weight too. You are welcome to add me. My screen name is "beth4dieting". You will find encouragement, accountability, people who listen and people who educate you on health, progress and even when it gets hard.
Reports
The Reports section of the Website can go back up to 90 days and shows your progress with nutrition, fitness or weight loss. I like to refer to these sometimes to see how my eating habits have changed. It's a good reminder of where you have come from and the improvements you've made in your diet, exercise routine and weight.
Challenge of the Day
Sign up for My Fitness Pal or any other site like this. Feel free to add me if you would like. Until next time...
Email: 1fatchick2another@gmail.com
Thursday, February 28, 2013
Wednesday, February 27, 2013
1, 2, 3, 4 ... Damn, Where was I?
Once Upon a Time ...
... a young mother decided it was time to make a change and signed up at 24 Hour Fitness. Her young, good looking, fit trainer, Sean, sat down and talked about her goals. She told him, "I'm here to learn how to work out. Don't talk to me about food." He said, "Well, we have to talk about your diet." She looked him square in the eye and said, "Don't ... talk ... to ... me ... about .... food."
To his credit, he didn't for 10 months. During that 10 months, she worked out HARD - a good 8 hours a week of swimming, cardio and hard isometric exercises. She reduced some of her food intake to a point.
By Month 9, she had lost 30lbs and in that month, lost something like 6" off her body. She was thrilled!
Gung ho for Month 10, she continued on and at the end of Month 10, found she had lost only half an inch off her entire body.
So, she went to her trainer and said, "Why didn't I lose anything?"
He replied quietly, "It's your food."
She rolled her eyes and says, "That's impossible! I've reduced my portion sizes!"
He sighed, leaned back in his chair and said, "It's your food."
Well, the heroine of this tale was indignant. She said, "No, it's not! It's my metabolism, it's always been slow."
A slow smile came across that cute man's face, and with a glint in his eye, he said, "So, it's your metabolism, huh?"
"It's always been slow, " she said (a little uneasy about that glint in his eye).
"Well then, let's test it, " he said and motioned for her to sit down.
As she slowly sank into her seat, she said under her breath, "Oh ..... you can ... um, test it?"
"Sure can!" he smiled.
He then placed a breathing machine on her face and had her breathe for a few minutes. At the end, he read the test results, looked over at her and said, "YOU'RE A LIAR. You have the highest resting metabolic rate I've ever seen in a woman. You burn 24 calories a minute just sitting there."
"What??" She exclaimed, "Then, what is it???"
He put his hands on his hips and said, "IT'S .... YOUR .... FOOOOOOOD."
And, for the first time, our heroine thought he just might be right.
So, for the next two days, she documented what she had eaten. She counted everything and found she was eating about 2500 - 3000 calories a day, and over 200 grams of fat a day. Her sodium intake was about 4000 grams a day and her carbs were well over 200 grams. She shook her head in disbelief and thought, "I wonder what I was doing BEFORE I started reducing my food intake."
The next time I, I mean, our heroine, went to the gym, she had to face that trainer's smug look. But, it was worth it and once she started keeping track of what she was putting into her body, the weight started falling off again. And to top it off, for the first time in a long time, she was being honest about her food intake to everyone, but most importantly, to herself.
But, counting is sooooooo boring ....
In my next blog, I'll show you the easy way to do this.
Challenge of the Day:
Face your excuses. If one of them is that your metabolism is slow, get your butt into a gym and ask to be tested. Find out for sure, and go from there. Until next time!
... a young mother decided it was time to make a change and signed up at 24 Hour Fitness. Her young, good looking, fit trainer, Sean, sat down and talked about her goals. She told him, "I'm here to learn how to work out. Don't talk to me about food." He said, "Well, we have to talk about your diet." She looked him square in the eye and said, "Don't ... talk ... to ... me ... about .... food."
To his credit, he didn't for 10 months. During that 10 months, she worked out HARD - a good 8 hours a week of swimming, cardio and hard isometric exercises. She reduced some of her food intake to a point.
By Month 9, she had lost 30lbs and in that month, lost something like 6" off her body. She was thrilled!
Gung ho for Month 10, she continued on and at the end of Month 10, found she had lost only half an inch off her entire body.
So, she went to her trainer and said, "Why didn't I lose anything?"
He replied quietly, "It's your food."
She rolled her eyes and says, "That's impossible! I've reduced my portion sizes!"
He sighed, leaned back in his chair and said, "It's your food."
Well, the heroine of this tale was indignant. She said, "No, it's not! It's my metabolism, it's always been slow."
A slow smile came across that cute man's face, and with a glint in his eye, he said, "So, it's your metabolism, huh?"
"It's always been slow, " she said (a little uneasy about that glint in his eye).
"Well then, let's test it, " he said and motioned for her to sit down.
As she slowly sank into her seat, she said under her breath, "Oh ..... you can ... um, test it?"
"Sure can!" he smiled.
He then placed a breathing machine on her face and had her breathe for a few minutes. At the end, he read the test results, looked over at her and said, "YOU'RE A LIAR. You have the highest resting metabolic rate I've ever seen in a woman. You burn 24 calories a minute just sitting there."
"What??" She exclaimed, "Then, what is it???"
He put his hands on his hips and said, "IT'S .... YOUR .... FOOOOOOOD."
And, for the first time, our heroine thought he just might be right.
So, for the next two days, she documented what she had eaten. She counted everything and found she was eating about 2500 - 3000 calories a day, and over 200 grams of fat a day. Her sodium intake was about 4000 grams a day and her carbs were well over 200 grams. She shook her head in disbelief and thought, "I wonder what I was doing BEFORE I started reducing my food intake."
The next time I, I mean, our heroine, went to the gym, she had to face that trainer's smug look. But, it was worth it and once she started keeping track of what she was putting into her body, the weight started falling off again. And to top it off, for the first time in a long time, she was being honest about her food intake to everyone, but most importantly, to herself.
But, counting is sooooooo boring ....
In my next blog, I'll show you the easy way to do this.
Challenge of the Day:
Face your excuses. If one of them is that your metabolism is slow, get your butt into a gym and ask to be tested. Find out for sure, and go from there. Until next time!
Tuesday, February 26, 2013
Dents
Laying in bed and the alarm goes off. My hand somehow hits the off button as the red numbers blur and slowly come into focus - 5:30am. I reach down and caress the silky fur of my dog snuggled up close to my back. The sleepiest dog in the world doesn't stir, but lays comatose next to me. The only indication she even knows I'm touching her is the slight thump of the tip of her tail on my bed. She's so tired, she can't even wag the whole thing. I feel ya, dog.
"Mornin' Deeogee" I mutter as I push my warm cocoon of blankets off me and put my feet on the floor. Good Lord, it's early. No one should have to get up this early. I shuffle over to the bathroom and drop my drawers before relieving myself. I pull my night gown over my head and it falls to the floor.
I turn to face my bare reflection. 42 years old ... mascara smeared, hair a mess, boobs ... well, I swear they used to be higher. I put my fingers at the sides of my boobs, lift up and turn to see how my boobs would look if I ... hmm ...
Then, I see it.
I might have missed it if I wasn't lifting my boobs up and wondering if I should someday get a little lift ...
But, I didn't miss it.
I had a dent.
I ran my hand over my belly and it dipped slightly into the dent. I could just put my hand it. I swear that wasn't there yesterday. And, in that small moment, it hit me. The sacrifices I had been making and the exercise I had been doing was finally doing something I could really see on my body. It made a dent ... literally. And, I knew that if I could make that dent, I could change everything.
Moral of the story - don't pass by the small improvements you see on your body.
Look for dents!
They are good!
Challenge of the Day:
Love your dents! Until next time ...
"Mornin' Deeogee" I mutter as I push my warm cocoon of blankets off me and put my feet on the floor. Good Lord, it's early. No one should have to get up this early. I shuffle over to the bathroom and drop my drawers before relieving myself. I pull my night gown over my head and it falls to the floor.
I turn to face my bare reflection. 42 years old ... mascara smeared, hair a mess, boobs ... well, I swear they used to be higher. I put my fingers at the sides of my boobs, lift up and turn to see how my boobs would look if I ... hmm ...
Then, I see it.
I might have missed it if I wasn't lifting my boobs up and wondering if I should someday get a little lift ...
But, I didn't miss it.
I had a dent.
I ran my hand over my belly and it dipped slightly into the dent. I could just put my hand it. I swear that wasn't there yesterday. And, in that small moment, it hit me. The sacrifices I had been making and the exercise I had been doing was finally doing something I could really see on my body. It made a dent ... literally. And, I knew that if I could make that dent, I could change everything.
Moral of the story - don't pass by the small improvements you see on your body.
Look for dents!
They are good!
Challenge of the Day:
Love your dents! Until next time ...
Monday, February 25, 2013
What is Progress?
So there I was ... naked, cold, alone ... standing in my bathroom. It was so quiet, the hair on the back of my neck raised on end. A sudden noise made me jump just a little and look over my shoulder. Whew, no one's there - must be my imagination ... or a cat. With trepidation, I turn my head back to it. It's staring at me. It's taunting me to come closer. I inch forward just a little til we are standing eye to eye. What did I eat yesterday? Oh, wait, I need to take my hair clip out ... and my ring off .... ok, it's time. And, slowly, with great care, I step up onto ... the scale.
Ever had one of those days?
Sometimes you step up and find your weight has dropped. And, then you get all excited. Whooo Hooo! I did it, doing my happy dance, "It's my burfday, It's my burfday!" And, you hip, hop, skippity flip over to your closet and exuberantly discover some wonderful outfit that never fit before and today, YES, today! It finally does! That's a great day.
Then, sometimes you get up on the scale and your weight stayed the same. Hmm, well I did have a piece of pizza last night, but I thought for sure, I'd still lose something. How discouraging. And, you slowly walk to your closet and pick out an outfit that fits comfortably but is rather, dowdy. It's a mediocre day at best.
And, of course, you have those days you step up on the scale and you have GAINED. Music from Psycho fills your ears as you stare in disbelief. What the hell happened? I worked out just last night! How could I have GAINED?! And you drag yourself to your closet and pick out (after trying on 20 outfits) a tent that is "roomy" and reminds you of Mrs. Roper.
So, what is progress?
Is it losing?
Is it maintaining?
Is it gaining?
WTH?
Dictionary.com says progress is: "a movement toward a goal or to a further or higher stage..."
You knew that, though, didn't you? Sure, when you lose weight, you are progressing. That's a given isn't it? Everyone loves to see that magic number go down.
But, did you know that Dictionary.com ALSO says:
Progress is "growth or development; continuous improvement"
Hmmm ... so if you didn't lose weight, but maintained your weight ... isn't that improvement? I mean, if you were gaining and suddenly are maintaining, you are obviously doing something towards your growth and development. So, when you are maintaining your weight, don't get down on yourself. Understand that you are doing something that you have never done before and that's keeping things stable.
Oh, but did you also know that Dictionary.com says:
Progress is "the development of an individual or society in a direction considered more beneficial than and superior to the previous level."
So, let's say you gained weight. I know that sucks. I know that feeling, that let down, that, "oh crap, I shouldn't have had that donut" but it is what it IS at that point. So, continue your path! Don't give up and crawl into that tent! Continue developing yourself in a direction considered more beneficial than and superior to the previous level. It's still progress - it just depends on how you look at it.
Challenge of the Day:
Re-evaluate your outlook on your progress. No matter where you are, keep moving forward mentally, nutritionally and physically and the rest will follow. Until next time ...
Ever had one of those days?
Sometimes you step up and find your weight has dropped. And, then you get all excited. Whooo Hooo! I did it, doing my happy dance, "It's my burfday, It's my burfday!" And, you hip, hop, skippity flip over to your closet and exuberantly discover some wonderful outfit that never fit before and today, YES, today! It finally does! That's a great day.
Then, sometimes you get up on the scale and your weight stayed the same. Hmm, well I did have a piece of pizza last night, but I thought for sure, I'd still lose something. How discouraging. And, you slowly walk to your closet and pick out an outfit that fits comfortably but is rather, dowdy. It's a mediocre day at best.
And, of course, you have those days you step up on the scale and you have GAINED. Music from Psycho fills your ears as you stare in disbelief. What the hell happened? I worked out just last night! How could I have GAINED?! And you drag yourself to your closet and pick out (after trying on 20 outfits) a tent that is "roomy" and reminds you of Mrs. Roper.
So, what is progress?
Is it losing?
Is it maintaining?
Is it gaining?
WTH?
Dictionary.com says progress is: "a movement toward a goal or to a further or higher stage..."
You knew that, though, didn't you? Sure, when you lose weight, you are progressing. That's a given isn't it? Everyone loves to see that magic number go down.
But, did you know that Dictionary.com ALSO says:
Progress is "growth or development; continuous improvement"
Hmmm ... so if you didn't lose weight, but maintained your weight ... isn't that improvement? I mean, if you were gaining and suddenly are maintaining, you are obviously doing something towards your growth and development. So, when you are maintaining your weight, don't get down on yourself. Understand that you are doing something that you have never done before and that's keeping things stable.
Oh, but did you also know that Dictionary.com says:
Progress is "the development of an individual or society in a direction considered more beneficial than and superior to the previous level."
So, let's say you gained weight. I know that sucks. I know that feeling, that let down, that, "oh crap, I shouldn't have had that donut" but it is what it IS at that point. So, continue your path! Don't give up and crawl into that tent! Continue developing yourself in a direction considered more beneficial than and superior to the previous level. It's still progress - it just depends on how you look at it.
Challenge of the Day:
Re-evaluate your outlook on your progress. No matter where you are, keep moving forward mentally, nutritionally and physically and the rest will follow. Until next time ...
Sunday, February 24, 2013
Diet Drinks ... No, Seriously...
How many times have you sat through a commercial for a diet drink that "challenges" you to drink their drink and you're bound to lose weight?!
*Actual results may vary.
Riiiiiiiight.
Again, if my view point is all about changes you can make for the long run - for LIFE... do you really see yourself drinking these "shakes" (now, that's just funny) instead of real food on a daily basis?
Yeah, me neither.
But, they do have a place in my life. I do think they have value.
I use these "shakes" (sorry, still kinda laughing at that one) on those days I eat too much for lunch and don't want to go over board with dinner. Since dinner is my hardest meal of the day that if I am going to blow it, it's during dinner, I use these to keep me on track occasionally.
They're great for the occasional meal replacement.
On a day like today, after walking my dog about an hour, I really didn't want to eat food. I felt hungry but didn't want to actually eat something heavy (yes, believe it or not, it can happen!). So, instead of having a meal, I had a ... um .... "shake."
Honestly, I liked it. It's chocolate-tasting, cold and milky with fat free milk. I do have to giggle in the directions where it states to use a "heaping" scoop. Yeah, ok ... I'll heap it on.
Brands I have tried and liked include (of course) Slim Fast, Juice Plus and Slim Rite. I actually like Slim Rite the best. If I close my eyes, it just might be a shake. Well, probably not, but it's worth a try. And, 200 calories isn't too shabby either.
You can always put it in your blender, throw in some ice and some frozen fruit. That's really good. Tossing in peaches, strawberries or pineapple is good. I do recommend the frozen kind because they add a bit more icy texture and you don't have to eat them right away.
So, cheers to you, my fellow Fat Chicks! Drink up and enjoy!
Challenge of the Day:
Buy a protein drink and substitute your "shake" as a meal occasionally. Until next time...
*Actual results may vary.
Riiiiiiiight.
Again, if my view point is all about changes you can make for the long run - for LIFE... do you really see yourself drinking these "shakes" (now, that's just funny) instead of real food on a daily basis?
Yeah, me neither.
But, they do have a place in my life. I do think they have value.
I use these "shakes" (sorry, still kinda laughing at that one) on those days I eat too much for lunch and don't want to go over board with dinner. Since dinner is my hardest meal of the day that if I am going to blow it, it's during dinner, I use these to keep me on track occasionally.
They're great for the occasional meal replacement.
On a day like today, after walking my dog about an hour, I really didn't want to eat food. I felt hungry but didn't want to actually eat something heavy (yes, believe it or not, it can happen!). So, instead of having a meal, I had a ... um .... "shake."
Honestly, I liked it. It's chocolate-tasting, cold and milky with fat free milk. I do have to giggle in the directions where it states to use a "heaping" scoop. Yeah, ok ... I'll heap it on.
Brands I have tried and liked include (of course) Slim Fast, Juice Plus and Slim Rite. I actually like Slim Rite the best. If I close my eyes, it just might be a shake. Well, probably not, but it's worth a try. And, 200 calories isn't too shabby either.
You can always put it in your blender, throw in some ice and some frozen fruit. That's really good. Tossing in peaches, strawberries or pineapple is good. I do recommend the frozen kind because they add a bit more icy texture and you don't have to eat them right away.
So, cheers to you, my fellow Fat Chicks! Drink up and enjoy!
Challenge of the Day:
Buy a protein drink and substitute your "shake" as a meal occasionally. Until next time...
Saturday, February 23, 2013
Binge & Purge
This is my most vulnerable blog yet ... Prior to this blog, I had never admitted that I binged and purged except in my own head. My family didn't know and it was a big fat secret in my life. But, if I want to be healthier, it's something I've had to face. I know for damn sure, I'm not the only out there that has ever binged and purged. So, here goes ...
I had a traumatic event happen to me when I just turned 21. It was traumatic enough that I didn't sleep much for a good year and when I did I had nightmares. I had been a model and in one night, any caring I had for my body was stomped on. I no longer cared.
And, I began gaining weight.
I didn't consciously know I was binging. To be honest, that time frame is a bit of a blur for me. I would order a Medium pizza and a six pack of soda and eat all of it. I would eat when emotional and eat a lot. Then, I'd go home and my stomach would hurt and be extended. The purging began as a relief to that "sick" feeling afterwards. It was easy to throw it up.
Then, there seemed to be a pattern. I'd get emotional, I'd eat, I'd have that familiar sick feeling and I'd throw up. It never helped me to get thin ... though I still think if I had eaten those calories I would have easily been much bigger.
Do you hear that?
Why couldn't I see that if I had NEVER put that food into my body, then, I wouldn't have thrown up or had those calories in my body in the first place? I just didn't think that way.
Then, after my divorce, it became a habit. It happened at least 1-2 times a week. And, afterwards, I'd think, "I'm glad I threw up, I feel much better."
It's compulsive behavior ... it's a sign of (though not necessarily an indication of having) Bulimia Nervosa. It's a comforting technique when food is your comfort.
It's not healthy, my friend.
I no longer binge and purge. It's something I had to make the conscious decision not to do. You may wonder what woke me up? During a particular purge, I noticed blood dripping. It was coming from my nose. I blew my nose and a bright red, thick blood clot about the size of an egg yolk came out. It scared the shit out of me.
I don't know where that blood clot came from ... I read that it is caused by the pressure of making one throw up. I also read that the acids from the stomach can eat away at the esophagus. I've had a pain there for years that I could never explain. All I knew is that if I drank cold water, it went away. Since I no longer binge and purge, I no longer get that pain so I do believe it is related.
I had to face WHY I binged. It was always because I was emotional. So, I had to make the decision to do something ELSE when I got emotional. I call my Ohm-Ma, Big Bit and Kat. I draw. I cry. I do something other than eat. It's not easy to do ... because a part of me WANTS to slip back and eat an entire pizza (though, honestly, now-a-days, I don't think I could force it down).
I keep harping on change. This was a huge change for me that I made last year. This is part of my journey. I simply can't let myself binge and purge anymore. I have two boys at home that need me around. And, don't need to lose their Mom because of compulsive behavior.
Here's a good website with some information on it, if you want more technical stuff: http://addictions.about.com/od/foodaddictio1/a/bingeing_and_purging.htm
If you struggle with this, I suggest you speak with your doctor, a support group or good friend.
Challenge of the Day:
Be honest about your habits. If you binge and purge, get help. Talk to someone. Figure out a way to get away from it and make new habits. YOU are worth it. Until next time ....
I had a traumatic event happen to me when I just turned 21. It was traumatic enough that I didn't sleep much for a good year and when I did I had nightmares. I had been a model and in one night, any caring I had for my body was stomped on. I no longer cared.
And, I began gaining weight.
I didn't consciously know I was binging. To be honest, that time frame is a bit of a blur for me. I would order a Medium pizza and a six pack of soda and eat all of it. I would eat when emotional and eat a lot. Then, I'd go home and my stomach would hurt and be extended. The purging began as a relief to that "sick" feeling afterwards. It was easy to throw it up.
Then, there seemed to be a pattern. I'd get emotional, I'd eat, I'd have that familiar sick feeling and I'd throw up. It never helped me to get thin ... though I still think if I had eaten those calories I would have easily been much bigger.
Do you hear that?
Why couldn't I see that if I had NEVER put that food into my body, then, I wouldn't have thrown up or had those calories in my body in the first place? I just didn't think that way.
Then, after my divorce, it became a habit. It happened at least 1-2 times a week. And, afterwards, I'd think, "I'm glad I threw up, I feel much better."
It's compulsive behavior ... it's a sign of (though not necessarily an indication of having) Bulimia Nervosa. It's a comforting technique when food is your comfort.
It's not healthy, my friend.
I no longer binge and purge. It's something I had to make the conscious decision not to do. You may wonder what woke me up? During a particular purge, I noticed blood dripping. It was coming from my nose. I blew my nose and a bright red, thick blood clot about the size of an egg yolk came out. It scared the shit out of me.
I don't know where that blood clot came from ... I read that it is caused by the pressure of making one throw up. I also read that the acids from the stomach can eat away at the esophagus. I've had a pain there for years that I could never explain. All I knew is that if I drank cold water, it went away. Since I no longer binge and purge, I no longer get that pain so I do believe it is related.
I had to face WHY I binged. It was always because I was emotional. So, I had to make the decision to do something ELSE when I got emotional. I call my Ohm-Ma, Big Bit and Kat. I draw. I cry. I do something other than eat. It's not easy to do ... because a part of me WANTS to slip back and eat an entire pizza (though, honestly, now-a-days, I don't think I could force it down).
I keep harping on change. This was a huge change for me that I made last year. This is part of my journey. I simply can't let myself binge and purge anymore. I have two boys at home that need me around. And, don't need to lose their Mom because of compulsive behavior.
Here's a good website with some information on it, if you want more technical stuff: http://addictions.about.com/od/foodaddictio1/a/bingeing_and_purging.htm
If you struggle with this, I suggest you speak with your doctor, a support group or good friend.
Challenge of the Day:
Be honest about your habits. If you binge and purge, get help. Talk to someone. Figure out a way to get away from it and make new habits. YOU are worth it. Until next time ....
Friday, February 22, 2013
One of Those Days
Yesterday, was one of those days for me ....
I weighed in and had lost a little over a pound. Did my happy dance as I congratulated and patted myself on the back and practically did a cart wheel off the scale. It was going to be a good day.
I had a bagel and just a little cream cheese for breakfast with a glass of fat free milk. Ahh, it was shaping up to be a GREAT day. Maybe I'd go work out after work too.
I was working from home, which makes it a bit harder for me to stay on my nutrition regimen to be honest. At work, I have a drawer full of Balance Bars (they will be their own post!) and almonds. If I get hungry, I have a low calorie snack I can eat - and I'm limited. I don't want to walk down 58 stairs to get a candy bar and honestly, I don't want a candy bar anymore, so I don't. I eat my Balance Bars.
But, that's at the office. At home, it's a little different. It's very easy to "grab a handful" of chips, or warm up a tortilla and eat half a container (hey they are small containers) of hummus. It's easy.
On a good day, I might struggle a little.
But, on a bad day ...
My son and I had an argument in the morning that lasted several hours. He eventually left with a friend of his and I was left at home with this ... emotional (RED FLAG!), pent up anger (DANGER ZONE!), I don't give a shit attitude (WARNING! WARNING!). Sure enough, for lunch, instead of that nice turkey sandwich, counted potato chips and no sugar jello, I found myself driving to Wendy's.
And, the conversation (in my head) went something like this ...
You really should turn the car around ...
Screw that! I'm upset and want Wendy's!
You know what you'll eat there....
I don't care! I want Wendy's!
You know you're being emotional ...
So what? I want Wendy's! I'll get a salad .... or chili ... or something ....
No you won't ...
I don't care! I'm so pissed right now!
Welcome to Wendy's, How may I help you?
Go ahead and get a cup of chili ....
I'd like a cup of ... I'll take a #2, Medium with no mayonaise, extra mustard and pickles, fries, a chocolate frosty and a diet coke.
Oh that is not a salad ... or even chili ...
How bad can it be?
You know how bad it can be ...
I had a small breakfast, it won't be that bad - I'll work it off
And, I ate the whole thing. I think I may have even tasted it. To my credit, even I could see it was too much food - which since that's my standard order at Wendy's, that is still progress believe it or not.
Then, when I got home and started putting the numbers in My Fitness Pal, I remember that I had also had a tortilla with hummus earlier. Shit. Then, I put in my lunch and it was (ready for this?) 1600 calories.
Can you believe it? I couldn't. 1600 calories???? Good Lord. I used to eat this crap all the time!
To top it off, I never did work out.
But, I digress.
I bet this has happened to at least a few of you out there at some point.
To minimize the damage to my weight loss, I didn't eat dinner which was ok for me, I honestly wasn't hungry.
This morning, I did not weigh in - the scale stared at me, but I looked away whistling as I walked by. I'll do that tomorrow after a day of eating well and a good work out tonight. And, I started my day off with Simple Truth Honey Toasted Oats cereal with sliced strawberries and fat free milk.
Moral of the story? Yeah, you're going to screw up. Just keep going. Today is a new day. I'm getting my slightly larger rump up, brushing it off and moving forward.
Challenge of the Day:
When you have one of those days, just keep going. You're human and it's natural not to be perfect. Just don't ever give up.
I weighed in and had lost a little over a pound. Did my happy dance as I congratulated and patted myself on the back and practically did a cart wheel off the scale. It was going to be a good day.
I had a bagel and just a little cream cheese for breakfast with a glass of fat free milk. Ahh, it was shaping up to be a GREAT day. Maybe I'd go work out after work too.
I was working from home, which makes it a bit harder for me to stay on my nutrition regimen to be honest. At work, I have a drawer full of Balance Bars (they will be their own post!) and almonds. If I get hungry, I have a low calorie snack I can eat - and I'm limited. I don't want to walk down 58 stairs to get a candy bar and honestly, I don't want a candy bar anymore, so I don't. I eat my Balance Bars.
But, that's at the office. At home, it's a little different. It's very easy to "grab a handful" of chips, or warm up a tortilla and eat half a container (hey they are small containers) of hummus. It's easy.
On a good day, I might struggle a little.
But, on a bad day ...
My son and I had an argument in the morning that lasted several hours. He eventually left with a friend of his and I was left at home with this ... emotional (RED FLAG!), pent up anger (DANGER ZONE!), I don't give a shit attitude (WARNING! WARNING!). Sure enough, for lunch, instead of that nice turkey sandwich, counted potato chips and no sugar jello, I found myself driving to Wendy's.
And, the conversation (in my head) went something like this ...
You really should turn the car around ...
Screw that! I'm upset and want Wendy's!
You know what you'll eat there....
I don't care! I want Wendy's!
You know you're being emotional ...
So what? I want Wendy's! I'll get a salad .... or chili ... or something ....
No you won't ...
I don't care! I'm so pissed right now!
Welcome to Wendy's, How may I help you?
Go ahead and get a cup of chili ....
I'd like a cup of ... I'll take a #2, Medium with no mayonaise, extra mustard and pickles, fries, a chocolate frosty and a diet coke.
Oh that is not a salad ... or even chili ...
How bad can it be?
You know how bad it can be ...
I had a small breakfast, it won't be that bad - I'll work it off
And, I ate the whole thing. I think I may have even tasted it. To my credit, even I could see it was too much food - which since that's my standard order at Wendy's, that is still progress believe it or not.
Then, when I got home and started putting the numbers in My Fitness Pal, I remember that I had also had a tortilla with hummus earlier. Shit. Then, I put in my lunch and it was (ready for this?) 1600 calories.
Can you believe it? I couldn't. 1600 calories???? Good Lord. I used to eat this crap all the time!
To top it off, I never did work out.
But, I digress.
I bet this has happened to at least a few of you out there at some point.
To minimize the damage to my weight loss, I didn't eat dinner which was ok for me, I honestly wasn't hungry.
This morning, I did not weigh in - the scale stared at me, but I looked away whistling as I walked by. I'll do that tomorrow after a day of eating well and a good work out tonight. And, I started my day off with Simple Truth Honey Toasted Oats cereal with sliced strawberries and fat free milk.
Moral of the story? Yeah, you're going to screw up. Just keep going. Today is a new day. I'm getting my slightly larger rump up, brushing it off and moving forward.
Challenge of the Day:
When you have one of those days, just keep going. You're human and it's natural not to be perfect. Just don't ever give up.
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