I haven't posted an update since August 14th. In the last almost 2 months, I have been continuing to work the plan. I have had setbacks and slip ups. I'm not going to lie. I am not losing weight as fast as I did in the beginning. I have hit a couple of plateaus. But I have been able to refocus, and get back to doing what is healthy.
I am realizing it's all about changing habits. I haven't really cared about healthy vs. unhealthy my entire life. That's 39 years of bad habits to undo. When I put it into this perspective, it helps me when I am not progressing as fast as I would like. Here are some small habits that I have been working on. I'm not perfect (or maybe even very good) at these yet, but I'm better than I used to be.
Morning walks - I would try to go for a run in the mornings, but it was really easy to talk myself out of it. Going on a run, for me, was this whole big thing. I needed to carefully select the right clothes for the weather. Without getting too detailed, I needed to make sure I wouldn't have to go to the bathroom on my run. Also, fat people, like me, need to take some extra chafing precautions. These things along with thinking about how it was going to be a struggle to get going was often enough to convince me to stay home. However, I found when I told myself, "I'm just going for a walk. There's no pressure to run. If I feel like it at the end, I can do it, but it's not necessary." It was much easier to get out the door in the morning. I've even felt like running the last part of my walk.
Eating small, healthy fuelings every 3 hours or so - This is a major facet of my plan. At first it felt weird and I had to really plan ahead to make sure that I did it. Now, it's kind of become automatic for me. Through this habit, I've realized that I don't need to eat large meals to feel full. I've become more aware of what is hunger and what is boredom. I've reset my perspective on what is a good portion size. This habit has done a lot to help food have less power over me.
Choosing healthier options - I don't have to be perfect. If I stray from my plan a little bit (or a lot) I am getting better at choosing the healthier option. I am also getting better at only taking a little bit and not going overboard when I decide to take the not so healthy foods. I am also starting to desire healthier foods because I am remembering how I felt when I decided to eat unhealthy foods.
Getting back on track - When I have gone overboard, instead of throwing in the towel, I have been able to not beat myself up, refocus on my goals, and start fresh the next day. In the past, one bad day could completely derail my diet plans. I would spiral into this cycle of feeling bad for my lack of self-control and because I felt bad, I'd eat more. Now, I am better at brushing it off, refocusing on my goal, and doing what it takes to do better tomorrow.
I don't claim to have it all figured out. I still struggle. But I feel like I am getting a little bit better everyday. If you're interested in trying what's worked for me, talk to my health coach, Mark Blankespoor.
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