Weight loss is all about the food?

fitbitI have been wearing my Fitbit consistently over the past week and one thing has really jumped out at me as I look at my statistics.

If you look at the two screenshots above you can see that no matter if I have an terrible day or a kick-butt day, I saw only 90 calorie difference in the calories burned!

How crazy is that!  I had some idea that food had far more impact than exercise on weight loss but seeing in black and white (or teal and orange) like this is mind boggling.

As I started researching I came across this great article by Dick Talens where he explains this phenomenon.  Here are a couple of tidbits which I found interesting:

Most of the calories we spend in a day we do so without even getting out of bed:wlbed

Here he says spend more time in the kitchen prepping your food and cooking and, whatever you do, make sure you can sustain it.wlquote

I enjoyed these tips because they encourage us to be practical.

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Obviously the gym and exercise are supremely important to HEALTH so I enjoyed this:

wlhealth

The Fitbit is definitely getting me up and walking and taking the stairs.  So I think for now I will just ignore the calorie bit, what do you think?

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Weekly Weigh In – Self Love

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I’ve been working on normal eating for over six years now.  I started the journey hoping to uncover the reasons behind my urgency to eat and I have gotten that and so much more.  I guess that’s the way it is with therapy, you start with vanity and in the end, find yourself.

Lately I’ve been struggling, though, and feeling anxious about it.  I thought it might help for me to go back through my notes and “relearn” from the beginning.  Remind myself where I started and all the things I learned along the way.  I feel like going back through will really help solidify the lessons and hopefully build my strength for the next leg of this journey, whatever that might look like.

One ah-ha moment I had early on was learning that listening to my body is a form of self love.  When I eat when I’m not really hungry and stuff myself full of food I am ignoring the signals of my body and cutting into my self worth.  I don’t feel proud when I do this, I feel shame.  So in listening to my hunger signals, as hard as that can be sometimes, and honoring them, I am showing myself love.

When I read this and really let it sink in, it felt so right.  It has kept me from overeating SO many times and also pushed me to wait just a little longer to eat until I truly felt hungry.  Every single time I do this, I feel like it builds my confidence in myself and my ability to make actual change in my life.  It was revolutionary, really.

Each week I will pull something out of the old journal and share it here.  I believe it will help me get out of this big rut!

What have you learned that really makes a big difference to you?

xoxo

Wednesday Weigh In

12Happy Halloween Wednesday!

My weight loss journey is slow but it’s trending in the right direction!  I have lost 12 pounds since I starting becoming uber concious of my body and my intake.  It’s exciting that it’s working!  I think, like so many people, I don’t really trust those first 10 lbs, maybe it’s just a fluke.  Now that it actually seems real I am feeling really happy and proud of my progress.  This is mostly because I had it in my head that it was never going to happen.

That being said, this is the time when I fall into that nasty trap of overeating again and watching the scale go up again.

I read in this amazing book (I am seriously in love with Brene Brown) that “we cannot selectively numb emotions.  When we numb the painful emotions, we also numb the positive emotions”.

This was profound to me and it made me wonder…when I have positive feelings about losing weight, maybe they trigger the same urge to numb as “bad” feelings.  Therefore I eat to comfort myself and undo all of my hard work and get myself looped back into the diet cycle.  I’m not sure it completely made sense but it’s something to ponder.

Bringing this possibility out will help me recognize it if it happens which is the first step toward change, right?  As Brene says, once you see a pattern, you can’t unsee it.  It’s like when you buy a new car and then you start seeing the same car all over the road 🙂

xoxo

Wednesday Weigh In – Ebb and Flow

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I have noticed that life goes through an ebb and flow.  What matters to me today, won’t necessarily matter as much to me in a year.  What seems desperate today, won’t be a big deal tomorrow.  Sometimes that’s good, my worries lessen with time.  Sometimes not so good because my desire to backpack around Europe, once so exciting, now just seems like work.

The moment must be seized when the desire is there.  Otherwise, the desire fades without the experience to fulfill it.

I have a few big regrets that have now come to this fate. Not applying to be part of Sister Cities, not applying to more colleges farther away, not backpacking around Europe in college, not doing an interesting internship when I was young, not traveling more or going back for a masters before having kids.

There were many reasons I didn’t do the things listed above, there is no denying that.  But now that I know better, I would like to do better.  I’d like to seize my moments.  Carpe Diem, right?

Have you found the same thing in your life?  I’d love to hear.

Needless to say, I have been thinking about this a lot in the last few days since the news about Robin Williams has come out.  I really just can’t stop thinking about him.  I know there is something we are all going to learn from this tragedy.

The good news is that sometimes the desire is just in hibernation and, after a period of years, comes back in full force.  I am starting to see that happen to me.  I can feel the desires to travel and find meaningful, fun, work!  If nothing else then to show my kids that life is fun and worth living and a big adventure!

Anyway, that’s really all.  Just a reminder to myself that we want to strike while the moment is hot, get while the gettin’ is good.  I have my bucket list almost complete and will post on a new page so I can revisit every month and give myself a kick in the behind if I get off track.

FOOD AND STUFF

As far as my weight loss, I have maintained!  I was actually happy and proud when I learned that.  I have been wearing my fitbit and trying to stay active every day.

One big development is that an elliptical machine has been ordered.  I have been anxious to start exercising again and just can’t seem to find the time during the day.  Between sleeping and working and taking care of kids, I haven’t been able to squish it in.  With the elliptical I can make it part of my nighttime routine.

More to follow!

PS I know I am posting my Wednesday Weigh In on Thursday but sometimes that’s how it goes 🙂

Wednesday Weigh In – Deserving Self Care

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So it turns out that good self-care includes eating food that nourishes my body and exercising.  I don’t know why I never really put those things into the self-care category.  It was more “what I need to do to lose weight”.

Why, then, is it so hard to do?  Continue reading

Wednesday Weigh In – How to process emotion?

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One of the biggest hurdles that must be overcome on the way to normal eating is letting myself feel whatever emotion comes up.  It sounds so simple, and it is, but it’s not easy.

What happens is I have the desire to eat when I’m not hungry.  That’s my first clue that some underlying emotion is trying to tell me something.  I try to tune in but either (a) I don’t know what emotion I am feeling or (b) I DO know what emotion I am feeling but I have trouble processing it, letting it flow over me until it diminishes.

SO, what I’ve discovered this week is something called EFT, Emotional Freedom Technique.

What I like about it is that I have a lot of mixed emotions.  For example, I want to exercise more but my actions don’t match my desire, which means I have mixed feelings about it!  This confuses me (to add to the mix).  So I imagine EFT would be really helpful to let both sides of the argument come out and eventually one of them is going to win.

It’s a pretty simple technique although requires some quiet time alone.  I can see how it will safely allow me to explore my emotions.

Many times I feel a lot of fear around expressing and feeling the emotion.  This seems like it will safely help me explore without a lot of risk.  In the meantime, I’ll come to understand my emotions more and release them!  I can see how over time the feelings will diminish, which is the whole point.

I’ve done a lot of therapy which has done amazing things for me, and I will probably do more, but I am intrigued by EFT.  There seems to be a lot of scientific evidence on the success of this technique.  I’m actually kind of excited to give it a try.  Maybe it’s just the thing I’m looking for.

I am not quite ready to share the site I found with the entire blogosphere but if you email me directly I will be happy to share.  Otherwise I think you can google it and find plenty of information.

How’s my week going?

This has been an up and down week for me.  Some wins include:

  • Consciously thinking about how much I am eating, trying to eat to satisfaction
  • Beefing up my exercise and movement, thank you fitbit!  Note on this, I am sad to say that when I don’t wear the fitbit I don’t force myself to move as much…which means it’s working?  Gotta think more on that later.
  • Reading a lot of really helpful material

Some areas to improve:

  • Didn’t make the healthiest choices
  • Still not getting my veggies in at every meal
  • Want to drink more water!
  • That’s all for this week’s Wed Weigh In!

PS I have been working on my bucket list and will post very soon!

Picture from amybscher.com however I am not familiar with the site.  I just liked the cute picture.

Wednesday Weigh In

The Numbers

This week has been a success!  It helps that the scale shows a 7lb loss from last Wed. although I can’t help but feel it’s deceptive.  That being said, I’m going to choose to trust that I’m doing the right things and keep on doing them!

  • Food intake has been under control, filled with mostly protein and healthy-ish carbs.
  • Hunger has been top of mind, I’ve been using it to tell me when to eat, revolutionary, I know!
  • Fitbit has been motivating me to take the stairs, get up and walk, brave the heat and go outside.  Below is a snapshot of my week.

Fitbit072314

Areas of improvement

  • Eat more veggies!  I am setting a goal of eating at least one veggie, even if it’s a single baby carrot, at every meal.
  • Exercise!  I want to find some way to build it in to my day.  I’d love to see my active minutes go up.  I have a pathetic 22 minutes for the week, 6 minutes as a daily average.

The Emotional Side

So this is the real challenge.  I am an emotional eater and have been trying to practice normal eating for some time now.  I’d like to take this weekly post to check in on how I am doing with this side of the weight loss challenge.

As a family we’ve been going through a lot of change (new jobs, new house, new city, new schools) and it’s been overwhelming.  My emotions have been on a roller coaster. Some days I feel like “hey, this is going great, we made the right choice!” and some days I think “I wish we were back in New Orleans where life was simpler and we had our routine”.

Some days I just want to cry!

So I’ve been trying to stay with my emotions, let them float over me without judgement.  I let myself cry, I take a walk, and sometimes I fall back on old habits and eat Cheetos!

It’s hard to quantify how I am doing on this particular challenge.  But I’m going to try:

  • One post on my normal eating forum
  • Let myself cry once when I was too overwhelmed
  • Read a blog and part of an ebook on normal eating
  • Worked on my blog every day!
  • Tried once to meditate and quiet my mind when it was going in circles
  • Exercised one night when I felt I needed it