So this is my first female therapist in a long while. And it's my first one that is a weight loss/eating specialist. That's a bit scary--like trying your last available resource. . . what's next if this doesn't work?
For homework, she asked me to make a list of things that had worked for me in the past--in terms of losing weight, and what doesn't.
Weight Loss Tips That Have Worked for Me Before
- Taking a moment before eating to think about which foods and portions will make me feel good later--10 minutes later, 2 hours later, the next day. (This is hard--have to work through the pain of that F-it feeling.)
- Writing down what I'm going to eat--BEFORE I eat it, so I can tally it up and make alternate choices that fit better if necessary.
- A clear understanding of my limits for the day--when to stop.
- Thinking of the week as a whole, not just day by day (making choices on Tuesday, based on what I anticipate will happen on Sat.)
- Practicing positive self-talk.
- Talking about my success with others
- Walking--with my husband
- Walking with my cell phone
- Wearing my pedometer, not so much because it urged me to walk more, but allowed me to praise myself for what I had done and to see consistency
- Planning meals in advance--especially for shopping
- Having a grocery shopping day (Hard because it's hard to put the right amount of time to plan in advance--I either take too long looking at recipes and making menus so I've used up my energy before I get to the store, or I don't plan much at all.)
- Varying meals
- Having one "exciting" food per lunch and dinner--fresh raspberries or stewed tomatoes with a little melted Parm & bread crumbs on top (so I have incentive to eat what I've planned when I want to bail out).
- Exercising most days (then you don't have to decide if you are or not)
- Working out with a trainer (keeps me from talking negatively to myself because I'm too busy and keeps me from focusing on others)
- Packing my lunch and a snack
- Mental tricks
- Realizing most people who are fit and lean work at it and don't eat just whatever they want
Weight Loss Tips that Do Not Work for Me
- Setting an amount of weight to lose in a certain time period
- Cutting out food groups
- Making ANY food completely off limits
- Being "allowed" to eat limitless amounts of food (makes me uncomfortable)
- Feeling hungry all the time
- Talking about gaining weight in front of others--or my failures (this makes me hate myself)
- Putting up fat pictures of myself, as though I'm supposed to hate who I am now (who I've been most of my life)
- Just trying to eat healthy foods, with no clear limits for the day
- Things that feel gimmicky or over thought--like counting carrots as points in Weight Watchers or limiting how much fiber you can count (unclear tweaks make me suspicious of Weight Watchers motivations--which, obviously, are more about them continuing to collect my money rather than to help me)
- Eating out
- Sitting in on my thousandth WW meeting listening to people talk about how to eat at a party
- Listening to people talk about failure at WW meetings. . . or those who come and yak, yak, yak, but aren't losing weight
- Not having much flexibility to get back on track if I have a bad day (like on Core)
- Feeling like a victim of my genetics, or of my job, etc.
- Giving in to feeling defeated that I keep having to do this over and over and over
- Paying for training or Weight Watchers sessions or ANYTHING in advance!
- Not knowing how to "count" things--having to estimate ingredients and serving sizes and put it together; causes me great anxiety and usually makes me want to quit
I want to move on and have something new to talk about. I don't want my tombstone to say, "She spent her life fretting about her weight, and she died fat."
WHAT I DID TODAY TO FEEL PROUD
After I ate the lunch (that I didn't pack) and was contemplating getting an unhealthy salty snack to take back to my desk, I saw my trainer--D. I haven't worked with her since before I broke my arm. I got permission from my hand therapist last week to start lifting weights. So I set up 2 appts with D--one for Thursday and one for Friday. And I asked her to calculate how many more I have left (that I already paid for). Dun, Da, Dun, Dun