Non-Scale Victories

“The scale can’t measure behavior or determination, two things that are much more important to long-term weight loss than the numbers themselves. So the scale cannot be the only measure we use to feel successful.”

Who has a Non-Scale Victory this week?

I’m proud of myself this week. A new week and I’ve returned to Weight Watchers. I’ll post more on that decision and why I personally like WW later, but it was hard to go back after regaining, but I’m glad to have some added support and accountability again.

Sunday I returned to my old meeting and then right after I went to the pool. It was rough. I haven’t swam consistently in a long time and my arms were killing me not even 400m in. It was insane and ultimately I know that by being lazy and skipping the pool I set myself up for that. I definitely have lost all endurance when it comes to swimming. In the end I got maybe a little over 1800m or so in the hour. I love swimming and it is a great form of exercise because it is low impact.

I like to change up my workouts though. I like to swim to help with endurance, cardio, stretching my muscles, and if I’m sore and don’t think I can do impact workouts then it is a great alternative. I am going to work my way up to swimming 3 times a week again, baby steps. Other than swimming, this week I’ve been doing some circuit training at bootcamp and also a little t25. For t25 I like to burn around 300 calories and at the gym my goal is to always hit 500 in the hour. I wear a polar heart rate monitor and track with that. I find that wearing it and checking in motivates me to push harder sometimes when I see that I’m close to my goal and want to break past it.

In addition to getting back into varying my workouts, and working out more than twice a week, I’ve been tracking all my points. It really is crucial to track throughout the day, or pre-track if I can, so I can see where I stand and make better food choices.

I’ve been so down on my self and ashamed for having continued my negative cycle and regaining weight, but I’m feeling good. Only has been a few days, but I’m proud that I’ve recommitted and making positive plans!

 

The Last meal

Have you ever sat around with your friends and discussed what would be your last meal if you were on death row? Or maybe I am just weird because I’ve definitely had that conversation more than once.

Similar to the unlikely last meal on death row scenario, I think that a lot of us who struggle with losing weight have a last meal before the diet starts. Do you know what I’m talking about?

I know I wrote a post about this way back. Since that post I’ve lost and gained, lost and gained. Obviously I don’t have this figured out yet because it’s been such a struggle, but I think that is common. I returned to Weight Watchers again this Sunday and it was rough going back because I was worried about the judgment from regaining, but I was again reminded that my leader had to return several times before finally reaching her goal weight. Weight loss has clicked for me before in the past. I know what I need to do and now I am in a good place and have the motivation to continue on.

Now that doesn’t mean that I didn’t consider a “last meal” this weekend. It’s funny how you think about it and can rationalize this splurge. Would you want a heavy Italian dish like fettuccini alfredo or would you go for a dessert like cheesecake? It’s such an unhealthy thing, mentally and physically, this idea of a last meal.

Why do we do this? Or maybe not even we, why do I?

It starts everything off on a bad note. By thinking you can have this big splurge and then be really, really good and lose weight it is like you are telling yourself you can’t eat good food in a while. The idea that you will be deprived of the enjoyment of food. It makes the diet seem more like a punishment and not what it really is, a healthy change.

You aren’t saying goodbye to the foods you love forever. Everything in moderation is fine. But, first you have to learn how to eat in moderation. I’ve struggled with this as I’m often an all or nothing person. I’ve struggled with bingeing and the shame that follows, which inevitably seems to spiral into completely going off track and having several “last meals.”

So if you are like me and starting over and having a fresh start, consider not having that last big meal. Instead, make a plan. Where will you be tracking your food? Are you counting calories? Points? How will you hold yourself accountable? What meals will you have this week? Make a grocery list, prep, and plan your meals for that whole first week. Go into the change prepared. Make healthier meals that you know you like so the transition is not as difficult and you are less tempted to dial for pizza.

It takes time for the body to stop craving the junk. But, once you are eating healthy again you feel so much better. I always can feel that I have more energy and just generally better about myself when I’m eating better and exercising.

If we splurge on that last meal it will just make it more difficult to start again. That meal turns into two, into the whole weekend, into why not just wait until after the holidays to start. . . . I get it. I’ve been there. I am there. But, I’m confident that I, and anyone reading this, can be successful. So make a plan and start today!

Non-Scale Victories Linkup

Finally, the NSV linkup is back!

This linkup was inspired after I read the following passage from “Finally Thin” by Kim Bensen.

“We measure the progress of our diets by the numbers on the scale. For that brief moment in time, this is what this machine on this particular floor in a room with this specific air pressure says. That’s it. Nothing more.

The scale can’t measure behavior or determination, two things that are much more important to long-term weight loss than the numbers themselves. So the scale cannot be the only measure we use to feel successful.

The scale can’t measure your will, your drive, how much time you put into your food plan, or how many temptations you said no to. It can’t tell how many old habits you broke or new, healthier habits you started. It doesn’t know the effort you put in at the gym , and it doesn’t care. It won’t  heap praise on you because you chose the stairs over the elevator or know that you passed on a slice of a colleague’s birthday cake even though you wanted it with all your heart.

Most of all, the scale doesn’t have any idea how hard you’re trying, or how many times you overcame a slip and got back on track when you felt like giving it all up together. Only you know that.

Every time you get on the scale, take a minute to measure what’s really important  especially your behavior and your effort. We all get zapped by the scale from time to time. It’s inevitable. But even if you feel as if the scale gave you a D for weight this week, give yourself an A for effort when you’ve had a fabulously successful week. I promise you, that effort will show up at the scale eventually.” – Kim Bensen

For all of us struggling it is important to celebrate the little victories along the way. So if you’ve had an NSV write a post and linkup or share it in the comments! Visit as many other pages as you can and offer support.

 

A Chicago Wedding

IMG_8320I’m back from my long weekend in Chicago! I had a really great time and I definitely am sad now that it is over. I wish I had been able to spend more time in the city, but I was visiting for a wedding and our schedule was pretty jam-packed! We did visit the Shedd Aquarium with my nieces and they loved it! If you are traveling with small kids it is a great time. There is a tons for them to do, but I personally think it is a little overpriced. In Pittsburgh we have a great aquarium that is inside our zoo and the Chicago aquarium, alone, was about the combined price of both the zoo and aquarium here.

IMG_8321 IMG_8325 IMG_8341

What I did like about Chicago was the train system. I was easily able to take the Metra from the suburbs into the city. I wish Pittsburgh would have better public transportation to use day-to-day. My nieces also loved taking a train. They were super excited to sit in the top section, they were so cute!

The main purpose of my trip was for a family wedding. It was absolutely beautiful and I had so much fun hanging out with my extended family. A lot of my family lives far so we only see each other for special occasions and it makes saying goodbye tough. I’m fortunate to have an amazing family!

edit3Also, my nieces were flower girls and it was so much fun seeing them excited and all dressed up. They are seriously adorable! It was also pretty exhausting wrangling the flower girls all day, there were 4 in total.

IMG_8490The best part of the trip was, as I’ve said, spending time with family. I can’t even express how much fun we all had and now we have about another year until the next wedding where we will see our extended family again.

I am lucky that my immediate family is close geographically and it was nice getting a nice picture of us all dressed up:

IMG_8600All in all, it was a great weekend! I wish I was able to see more of the city and I will have to go back to be a true tourist some day, but from what I did see, Chicago is a fun city!

Now it is back to work!

NSV – technical difficulties

Hi everyone! Unfortunately I have to post from my phone as I’ve had some technical difficulties. As such, the link up is not coded below. If you’ve prepared a post please share it in the comments!

I really do believe that even if the scale isn’t moving you can be making great strides by making better life choices. As you all know, I’ve gained back some weight back. I fell back into some old eating habits, binging because of emotions, and a medication change all contributed. However, 2 days a week I still went to the gym. I did something. You can’t out run your fork, but at least I was doing something.

This week I have been crazy busy as I have a big family wedding and have been running around for that. Ive had to fit an entire weeks worth of work into 2 days and my brain is a little everywhere. When my Tuesday night gym class came around I so wanted to skip. I had a million things to do, but I forced myself to go. The end result was that I felt leas stressed after and felt great about myself.

I made time for exercise. I wouldn’t have done that 2 years ago. Every little bit helps and I consider getting exercise in a few days this week with my schedule to be a NSV.

What was your NSV this week?