Goal Met

Have already met my March goal of 4lbs of loss to reach 254. Will now shoot for another 2-4lbs of weight loss. Averaging at least 1lb dropped per week is still the goal for the long haul.

Adjusting My Mindset

While on this journey I am realizing that I constantly have to readjust my mind to what is an acceptable max weight that I want to see on the scale. Now, I know that my body will go through fluctuations both natural and adjusting to the new lifestyle I have chosen.

Since I am on the scale usually twice a day I know that typically in the evening I will weigh 2-3 lbs more than in the morning. Using that information, what I have started doing is writing on a post-it note the max weight I want to see on the scale in the evening. That number goes on the mirror where I see it everyday. Once I have dropped another pound or two then I will put up another lower max weight post-it.

What I am trying to achieve is that by the time I reach my goal weight - or health, then my mind will already be trained to a max weight that I am comfortable with. And then, if I go over that I will know that I need to make the changes to get back to my "ideal". I want to get away from the thought that it will be ok to gain another 5-10-20 lbs since I weighed quite a bit more than that at my heaviest.

I've been doing this for about three weeks now and it seems to be working. This might be something that you can also use with whatever tweaks you need to make to it.

Happy trails!

No More Enthusiasm

Well, it's been over a week since I last posted. That was for a reason. You see, the initial enthusiasm of this journey has peaked and dwindled. I've gotten past the first few miles of go-go-go and had to get my mind fully wrapped around the fact that it is indeed a very long journey and that I need to pace myself. I knew it was coming so I was prepared for it. Although I tried to protect against it, the initial enthusiasm is a natural part of my DNA.

I just needed some time just to step back for a few days and re-evaluate what has worked, what has not, and where I need to make any adjustments so that I can reach the end of my journey with the minimum of bumps, bruises, and sprained ankles.

Things that I've had to think about before are now becoming second nature. This past week I continued my workouts, and my meals were mostly on the good side. However, I did gain a couple of pounds which I have since worked off again. Since I get on the scale a couple of times a day I was better able to keep the weight in check and get a better read on what might be causing the weight gain. Not all gains are due to the intake of the foods you eat. Some of it is just your body making adjustments. If I had not been on the scale each day, I could have easily gained more weight. The scale holds me accountable.

One thing that I think is working well for me is the 3 meals and 2 snacks each day. The emphasis on the 2 snacks makes it much easier for me to get more fruits and veggies each day. I also seem to do better if I don't eat at least 2 hours before bedtime. So now that it is becoming more of a permament change of behavior I am trying to look at ways to make it easier on those chaotic days where you don't know where you might be at any particular time.

One of the adjustments I need to make is to try to understand and incorporate the balance of proteins, good carbs, and fats. I want to make sure that I'm not only cutting down on the excessive calories and fat grams, but that I am eating foods that will give me the energy I need each day. It seems that I've had some days where I think I have been a little more sluggish than I want to be.

I'm adding a page tentatively titled "Goals". Feel free to take a look at it and make any suggestions. I have already added a page titled "My Backpack" which will contain a list of the tools and items that I have found that I need for my journey.

The Scale

The scale is a necessary tool in the backpack of this journey. Most fitness and nutrition (diet) experts that I've read or heard mention that you should only weigh yourself once a week or so. However, for me I found that I need to weigh myself every day - twice. Once in the morning, and once in the evening before bed.

Here's why: If I weigh myself only once a week then it becomes easy to accidently skip first one week, then more and more until it's been two or three months before I get on the scale again. Then I'll realize that I actually gained.

When I get on the scale each morning it is a reminder to me that I need to eat better nutritionally. If I don't get on the scale for awhile my taste buds and cravings might tell me that "you've been good, go ahead and have those sausage biscuits for breakfast and while you're at it, stop by the fast food place while you're out running around today and pick up that fried chicken sandwich and fries". Once I do give in to those cravings, then it becomes MUCH easier to start falling back into my old ways. And then I'm back to where I started - and then some.

When I get on the scale in the evening it is a very quick, cursory check to see how my body reacted to the foods and activity of the day. That way I am already thinking about if I need to try and add some additional movement or activity the next day. For me, it just really helps me to try and understand my body better.

It is important that you don't obsess on the scale and the numbers each day. However, if used properly as a tool then you can get a much better read on how your body reacts to your food and activity. There will be times where your body may be storing up reserves and therefore you might see a gain. Having been on the scale often then you have a better understanding of this for yourself and your own situation.

The scale is a wonderful, essential tool on your journey. Use it as little or as much as is fitting for you, but use it. And understand it.