I have found that sometimes, this healthy living stuff is just "clicking" for me and I thought it would be worth reflecting on what is going right for me so that when it's not going well, I can go back to the basics.

I think we're all different so it would be interesting to see what everyone has to say about this. For example, I know that Denise has said that for her, it's all about what she's eating. For me, exercise does matter a lot -- specifically weight training. When I am doing that, my body starts to trim down, even if the scale isn't budging, and my clothes look better on me. I have been strength training regularly and it is making a big difference for me. I just feel better and more powerful. I recently got a book called Framework that is about strength training for healthy bones and joints. It has a good basic full-body weight workout that doesn't take hours to do -- I can get through it in about an hour. A lot of the exercises focus on the core area, so I see my waist getting smaller and am finding that really motiviating.

I am settling back into a regular exercise schedule and that is making a lot of difference for me mentally. I still can't do a lot of running but I am gradually working back into it. But one thing that has helped me a lot is realizing that I can lose weight even if I'm not doing super-high-intensity cardio workouts six days a week. I was getting a little overly focused on that and I think that's why I got hurt.

I posted last week about my treasure-mapping exercise. Taking the time to visually represent the body I wanted to have and the reasons I wanted to have it "health," "wellness," "whole mind + body + soul," really helped. I found a picture of the kind of body I want to have and can realistically believe I might have in an article about "loving your imperfect body." Just realizing that I don't have to shoot for a cover-model-perfect body helped me straighten out my head. I'm always ambivalent about losing weight when I suspect myself of getting too focused on appearance because I associate that kind of person with a lot of negative qualities.

Food-wise, I am doing my own combination of Weight Watchers and the Abs Diet. I have the book and if you can get past the stupid jokes, it has a lot of good nutritional information. I have been eating this way for a couple of weeks (excluding Thanksgiving and yesterday) and I really feel like it keeps my energy level a lot higher.

I haven't lost lots of weight so far but my waist is getting smaller, my clothes look better, and my face is slimming down. These are the signs I saw before right before the weight started to come off -- so I feel like I'm on the right track.

Sorry for the super-long post -- if you've gotten this far, what is working right now for YOU?

quote:

Originally posted by TriGirl:
mountaingirl, I saw your photos from the race and I think a bikini body is totally doable. For me, Pilates has been the #1 way to tone the core muscles.

I completely agree. While I have not lost weight in over a year, I have seen definite improvements in my body and muscle tone from doing Pilates. To add to Jen's suggestion, I'd like to recommend these Pilates DVDs:

1. Pilates Conditioning for Weight Loss.
2. Quickfix Core Abs

You can use the FIND feature here on the board to read my review of both.

What is working for me so far is meal planning and plating the food in the kitchen even when I have company. I had a talk with my close friends about what my goals were and asked them for their support. It is working great.

My other strategy is to enter the food I am eating into fitday as often as I can and to weigh myself every morning. This helps me keep on track and lets me know what I am doing right.

quote:

Originally posted by Bee:

PS Thankfully I got through today well with my friends.

Glad to hear it! Hope you had fun. Sometimes this weight-loss stuff can distract me from having a good time because I get too nervous about eating (and not eating) the right things. You've done so well and I'm sure you'll get through this rough patch. Hope your family's troubles lighten up soon.

quote:

Originally posted by GoingSkiing:
But I eat mostly Core foods and I find it pretty easy to eat "intuitively" eating like that.

When I am on plan and eating a good balance of foods, I find that I am in touch with feeling satisfied or full. When I eat too much salt or starch or fat I lose it and want way more than I need.

It is safest for me to rely on a plan of eating that is not mine and to work my own needs and ideas into the plan. I can sort of customize this way. Left to my own without a basic plan, I end up believing that 4 ounces of cheese and 15 salty crackers makes a decent snack.

I don't mind that I am not really an intuitive eater. I used to think that I SHOULD be that way. I am not. I got into trouble trying to get there. I know that I need clear guidelines to stay at my ideal weight. I find that I can still express my creativity and likes with food- just keeping in mind what my needs really are.

I like that I know I eat at least 4 times a day. The regular schedule is comforting and reassuring to me.

I'm not an intuitive eater either. I just don't seem to have the "I'm full" feeling until I'm way over stuffed.

It's much better/easier for me to measure/weigh/portion control what goes on my plate and know that I'll be OK finishing it off.

Doesn't always work for holidays but most of the time, that is what I need to do.

PS Thankfully I got through today well with my friends.

I think that you're right, Denise, it does make a big difference WHAT you eat. I am a complete starchaholic, so left on my own I'd eat nothing but crackers and bread and rice and pasta.... Yikes. But lately, since I've been getting in the "good stuff" more, it's been easier to stay satisfied.

The Abs diet is similar to the core plan but has a few more foods on the "approved" list.

quote:

Originally posted by TriGirl:
I would love to become an "intuitive eater" but I don't think I'm there yet. I need some guidelines, because intuitively I eat more than my body needs and I get fat.

I was thinking about this... and it is sort of like the WW Core plan.

I wouldn't be able to intuitively eat pancakes and waffles for breakfast and cheese and crackers and cookies and chips for snacks...

But I eat mostly Core foods and I find it pretty easy to eat "intuitively" eating like that.

I like that this post has helped with game-planning. That always helps me too. I would love to become an "intuitive eater" but I don't think I'm there yet. I need some guidelines, because intuitively I eat more than my body needs and I get fat.

The thing about the "Abs Diet" (stupid name, I know) that is helping me is focusing specifically on what good foods I need to get INTO my diet, and then using WW to keep an eye on overall intake. I think that KD's principles have helped me too, especially the idea of cooking for myself as much as possible and on getting those veggies in.

mountaingirl, I saw your photos from the race and I think a bikini body is totally doable. For me, Pilates has been the #1 way to tone the core muscles. The book I mentioned has a lot of those types of exercises. I have a review to write on that but haven't gotten to it yet.

Brie, I know how tempting the booze/snacking impulse can be -- you just want to have fun with your friends. I saw an episode of one of the 10,000,000 weight-loss shows out there where the guy said he had wine, but only half a glass. I don't know if that would work for you but it's an idea. And what is it with those stupid rotator cuff muscles? I should knock on wood before saying this, but luckily I haven't had trouble with mine for a while, but I also haven't been swimming.

Seems like the old standbys are working well for me now.
I write down what I eat, weigh myself and plan my food.
(I happen to be one of us that likes to journal, log and keep things written and organized- I think that has helped me a lot.)

Brie - no I totally didn't think you were, I just was throwing a thought out there. Glad you weren't offended. Yeah, drinking really does lead to snacking. Bummer, huh!

Lynne,
Hi! I caught your original post before you edited it.

I hope I'm not coming across like I'm struggling with alcohol comsumption! It's just when I'm in weight loss mode, I don't want to waste calories on a glass of wine or a beer, even though I thoroughly enjoy a glass of wine with dinner.

When we're out partying, 2 glasses of wine can lead me to snack more too so I have to be careful with that.

I've been doing great with not drinking while at home and that works for me. On the other hand, there was no way I was going to miss the 1986 bottle of Bordeaux that my dad opened on Thanksgiving ; )

I really appreciate how specifically you described what you are going through, Jen. So often because of the boundaries of this medium, I find myself wishing I had those kind of details to help me make my own choices. Thanks for really explaining where you are at

I always want to know what works for people, but what I frequently wonder is how does this person define "works for me"? Is a behavior or an outlook getting you to your goal, or is it helping you stay sane today? It depends on what a person's real desires are, right?

My desire for myself right now is to stay sane, maintain my loss at the very least and push for my loftiest goal ever - dare I say it? - a bikini body by next summer. That means toning, folks. I am not sure I am up for it, so writing it down is my first step. It will take a different kind of hard work in addition to regular cardio. I have plenty of time, I think, so what I really need to figure out is if I want it. I am happy right now, but I'm itching for my next goal. What I really need is a job!



Lynne

This message has been edited. Last edited by: mountaingirl,

quote:

Originally posted by TriGirl:
what is working right now for YOU?

Some variation of the DASH plan...

(If you are new...
http://www.cspinet.org/nah/dash.htm )

And also that intuitive thing SheltieGuy was talking about... stopping when I'm full.

What I have found works for me, is simply journaling what goes past my lips. I kept track on Thansgiving Day as I made dinner how many times I licked, tasted, or actually ate something ---- just to see that it was okay.....152 times I stuck some portion of food in my mouth. I wrote it down in my journal...not as a food consumed,but as a tasting thing....but I do wonder about how much I did comsume. Journaling how I am feeling, my moods, motivation level, food, exercise has been my saving grace for about two months. It helps me to see patterns in my eating and exercising or not....for me it's an invaluable tool into my healthy living style.

I'm in the middle of one of those times that it just isn't clicking for me and I'm really struggling.

I've had too many outings, trips and now some unexpected stress. Throw in that my rotator cuff injury is keeping me away from all anterior upper body work and overhead exercises for at least 4 more weeks - I have a recipe for disaster staring at me.

I am trying VERY hard to stay on plan at least while at home. I've basically been able to maintain for the past month with some temporary ups that immediately came back down. At this point, I'm looking at that as a small victory even though I'm 2 pounds above range. In all honesty, if I can make it to the new year at my current weight, I will be happy.

I've done the best with staying away from alcohol when home and that has helped alot so that is definitely in the "what works for me category".

I had been doing good with staying in "weight loss" mode at home up until today. There are too many sweets in the house right now that need to go away and fast. I've already had my dessert for the day and it's not even 3 pm which is not good : (

Tomorrow we are having friends over for a late lunch but I'm doing healthier fare. I just need to portion control what I'm having and stay away from the beer.

Monday is going to be VERY tough for me. I will be home all day waiting by the phone for word from my sil as that is the day my mil is having her surgery. I'm planning on healthy comfort foods for the day as well as air popped pop corn if I need to munch.

I may also spend some extra time at the gym tomorrow to keep my mind busy.

Jen - I know that this thread wasn't about strategizing and talking about what is working but getting this out has helped me formulate a plan for the next few days which I really needed.

Throw that into the "what works" category for me - having a game plan!

I don't weigh, measure, journal, or count; calories, or carbs, or points, or portions; so I guess I have become an Intuitive Eater:

"NEW YORK (Reuters Health) - Stop dieting. Become an "intuitive eater." It's a better way to maintain a healthy weight and reduce the risk of heart disease, research suggests.

Intuitive eaters don't diet -- they recognize and respond to internal hunger and fullness cues to regulate food intake, explains Dr. Steven R. Hawks of Brigham Young University in Provo, Utah, who adopted intuitive eating habits several years ago and lost 50 pounds in the process.

"The basic premise of intuitive eating is, rather than manipulate what we eat in terms of prescribed diets -- how many calories a food has, how many grams of fat, specific food combinations or anything like that -- we should take internal cues, try to recognize what our body wants and then regulate how much we eat based on hunger and satiety," he said in a university statement."

http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-11-23T164009Z_01_EIC359989_RTRUKOC_0_US-INTUITIVE-EATING.xml