Wednesday, November 19, 2014
Tuesday, November 18, 2014
Weight Loss Blog #4
You may be wondering where blog numbers one through three are or why I would start with weight loss blog number four. The reason is I have already started video blogging and the video blog that is due this week is number four. Because I want to be able to correlate my video blogs with my written blogs, I have decided to just started with blog four, which also means I am in the fourth week of my journey. If you are interested in knowing what my progress was like during weeks one through three, click here and view my first few video blogs. Otherwise, I'll just continue on to discuss this weeks progress!
1. The first one is portion control. At first I was wondering why I was showing such slow progress when I was indeed eating healthy foods and walking 30 minutes a day. I then realized that in addition to eating healthy foods I also needed to watch my portion sizes. I have read that a good rule of thumb is to compare your food intake (portions) to the size of your fist. This should satisfy without stretching the stomach. So what I have began doing to simple using a child size plate rather than a large one. This some "tricks the mind" into making you feel full faster. It sounds strange but it really works. Also I should point out that I have began to chew my food slower and sip water between bites. This not only aids in digestion, but it also give the brain time to catch up to the stomach, meaning to realize you are already satisfied.
2. The second insight is meditation and visualation. You attract what you think about all the time, so be aware of thoughts and try to counteract negetive thoughts with positive ones and try to surround yourself with positive and like-minded people. Being aware of what your are thinking about all day is not always easy, but if you practice meditation and visuation exercises it will get easier. To meditate, find a nice quiet room where you wont be distracted and just focus on your breathing. Relaxing music also helps. Once your mind has quieted down, began to visualize yourself the way you want to be once you have acheived your goals. Paint a clear and vivid image. Then imagine yourself merging the present you with the future you. Feel how good it feels to have have reached your goal. Experience it. Its not easy to do at first, but trust me it does get easier.
3. The third thing is to not strive for 100% perfection. You will only set yourself up for frequent periods of frustration and disappointment. Instead, just remember the 80/20 rule. If what you do 80% of the time is positive behavior towards your goal, than you will see results. If I have a craving, I wont deprive myself. But I wont go out on a full on binge either. Learning not to beat myself up over eating a peice of chocolate has not only saved my sanity, it has saved me from giving up on myself.
4. Number four is: Dont underestimate the power of support groups. This goes back to number two and surrounding yourself with positive, like-minded people. They will help you to become motivated, stay focused, be inspired, and keep ontrack with your goals. When you start to see other people succeed it gives you that boost of inspiration that you need to keep pushing foward. For anyone out there trying to get healty, fit and in-shape... I highly reccomend joining a support group.
5. And last but not least, wake up earlier. According to Forbis, studies have shown there to be a correlation between rising early and success. Early rises are more pro active, and less likely to skip breakfast or a workout. Womens Health magazine report a 2012 study from Emotion Journal that shows early risers to be more positive minded that late sleepers. Early risers are happier, healthier, and overall more optimistic.
P/s... This weeks weight in was 170.1. Thats 5 lbs less than when I started!
-Stephanie
In the first few vlogs I talked about my favorite foods of the week, or my favorite tools. But this week I wanted to talk about 5 insights, or things that I have learned so far on this journey.
1. The first one is portion control. At first I was wondering why I was showing such slow progress when I was indeed eating healthy foods and walking 30 minutes a day. I then realized that in addition to eating healthy foods I also needed to watch my portion sizes. I have read that a good rule of thumb is to compare your food intake (portions) to the size of your fist. This should satisfy without stretching the stomach. So what I have began doing to simple using a child size plate rather than a large one. This some "tricks the mind" into making you feel full faster. It sounds strange but it really works. Also I should point out that I have began to chew my food slower and sip water between bites. This not only aids in digestion, but it also give the brain time to catch up to the stomach, meaning to realize you are already satisfied.
2. The second insight is meditation and visualation. You attract what you think about all the time, so be aware of thoughts and try to counteract negetive thoughts with positive ones and try to surround yourself with positive and like-minded people. Being aware of what your are thinking about all day is not always easy, but if you practice meditation and visuation exercises it will get easier. To meditate, find a nice quiet room where you wont be distracted and just focus on your breathing. Relaxing music also helps. Once your mind has quieted down, began to visualize yourself the way you want to be once you have acheived your goals. Paint a clear and vivid image. Then imagine yourself merging the present you with the future you. Feel how good it feels to have have reached your goal. Experience it. Its not easy to do at first, but trust me it does get easier.
3. The third thing is to not strive for 100% perfection. You will only set yourself up for frequent periods of frustration and disappointment. Instead, just remember the 80/20 rule. If what you do 80% of the time is positive behavior towards your goal, than you will see results. If I have a craving, I wont deprive myself. But I wont go out on a full on binge either. Learning not to beat myself up over eating a peice of chocolate has not only saved my sanity, it has saved me from giving up on myself.
4. Number four is: Dont underestimate the power of support groups. This goes back to number two and surrounding yourself with positive, like-minded people. They will help you to become motivated, stay focused, be inspired, and keep ontrack with your goals. When you start to see other people succeed it gives you that boost of inspiration that you need to keep pushing foward. For anyone out there trying to get healty, fit and in-shape... I highly reccomend joining a support group.
5. And last but not least, wake up earlier. According to Forbis, studies have shown there to be a correlation between rising early and success. Early rises are more pro active, and less likely to skip breakfast or a workout. Womens Health magazine report a 2012 study from Emotion Journal that shows early risers to be more positive minded that late sleepers. Early risers are happier, healthier, and overall more optimistic.
So those are my five insights! I am going to post my week 4 video blog tomorrow. I will be taking my waistline measurements and also share some wonderful news. Click here if you are interested in checking that out. That's all I have for today. I'll be back here next week with my updated progress. Take care & be healthy.
P/s... This weeks weight in was 170.1. Thats 5 lbs less than when I started!
-Stephanie
Introduction
My name is Stephanie Calzada. I am a 34 year old wife and mother of four. I have three sons, ages 15, 11, and 7, and I also I have a daughter who just recently turned 4 years old. I use to work full time in the insurance industry until the birth of daughter in 2010. Since then I have decided to invest most (almost all) of my time into caring for my family and my home. Its a decision I have never once lived to regret! There is only one thing I know I would have done different.
You would think working in an office would be a an easy way to pack on extra pounds. After all, my time was spent sitting at a desk for 8 hours and I had full access to crap food vending machines and a cafeteria. But I didn't. I was always able to manage my weight even after having children. Even for the first few years of being a stay at home mom I seemed to manage my weight fairly well. I think always being on my feet and on the go helped with that. It wasn't until this past year (2014) that I have managed to pack on an extra 20-25 lbs and move up 5 pant sizes. Of course I didn't purposely let myself go. Nobody does. What I think happened was I allowed myself to become so consumed with carrying for everyone else that I put myself and my health on the back burner. I began eating foods that were quick and convenient, and I put no time aside for exercise. Age seems to have also taking its toll on my metabolism.
Anyway, it wasn't until I went shopping for new clothes (because I was getting tired of wearing stretchy yoga pants) that discovered what my new size actually was. It was like a slap in the face. I could be wrong, but I imagine this is what most people go through when the realize they are gaining weight. So anyway, shortly after this rude realization I began searching online and watching YouTube videos that taught nutrition. I began making small changes to the way I ate and incorporated a 30 minute walk into my everyday morning routine. About two weeks after starting these minor changes, one of my friends on Facebook had invited me to join her weight loss accountability and support group. I was reluctant at first because I was to embarrassed to have to share anything about myself and I knew we would probably have to do weight ins. But, I decided to just suck it up and dive into it. I am so glad I did. I had no idea of the impact that support from other people would have on my goals. Before I knew it I was totally drawn in. Checking in to see how other people were progressing because I found their progress to be inspiring and motivational. It kept me going everyday. On days that I felt like giving up, they would remind me that small progress is better than no progress at all and so I kept pushing forward.
Today I am on week 4 since beginning this whole endeavor with the challenge/support group. The very first time I weighed in and shared my weight with the group was on October 25th. I was 175.5. Today is November 18, and I now weight 170. My goal is to eventually get back to my normal healthy weight which has always been between 150 and 155. I would be happy at 155. Needless to say I would like to be able to wear my old pant size as well.
In addition to blogging my journey I have also decided to keep a video journal of my progress, which I began 3 weeks ago shortly after I joined the group. If you are interested in seeing my video journal you can click here. I share my favorite foods & weight loss tools, my weight progress, measurements, among other things. My hope is that one day I will reach my goal and look back at how far I have come. If there is a day I feel like giving up, I can go back at watch that first video where I explained how important this is to me and why I am doing it. I can see how far I've come. And of course I am hoping that after all is said and done, I am able to inspire others as well. So that is all for my introduction, I will be back very soon with weight loss blog #1. Take care and be healthy.
-Stephanie
Subscribe to:
Posts (Atom)