Feedback Keeps Weight On Track

diet-695723_960_720Happy Monday everyone! It’s the 1st of the love-month! Squeal! πŸ˜€ Make sure you’ve got that dinner booked already, okay? If that’s your thing, that is πŸ˜€

Today I’d like to continue on the same vein I started with last Monday which is about the weight loss I’ve experienced since last November.Β  Although it’s not that drastic – a mere 4.5 kilos from where I started – I lost that through some simple and easy-to-implement behavior modifications. I am convinced that behavior modification is key to sustainable and lasting weight loss.

Last week I shared some basic truths I stick to; today I’ll share about the simple but very important feedback tools that help keep my eyes on the ball – I have 2.

Tool #1:

Okay so some of us rely on our favorite pair of jeans for that wake-up call.Β  We go merry-ly on our way until one day – bam! We can’t pull the thing up past our thighs.

I think by the time this happens it’s already too late. We step on that dreaded scale and find out we’re way off where we’re supposed/want to be. And we’re now in panic mode.

I didn’t want this happening to me anymore so since November I’ve become besties with the trusty bathroom scale.Β  I hop on it every morning and it tells me whether I’m on or off track – before my jeans bite and choke me.

I weigh myself at the same time every morning, before breakfast, after having done my business in the toilet.Β  I do it daily not because I’m being obsessive, but because I’m watching out for trends.Β  Weight naturally fluctuates, so I don’t take a single reading as definitive.Β  I only take it as real if the same digits come up 2 or 3 days in a row.

And what if I don’t like what my bestie is telling me?

Tool #2:

That’s when I go check my (uber-simple) food diary.

I’m not particularly a big fan of this tool, truthfully. It’s cumbersome.Β  So I keep it real simple and only write down what I eat, when and a general portion description of it. I keep it on my iPhone because I always have my iPhone with me. You can be more descriptive with it of course, whatever works and promotes the most consistency.

I don’t write down calories or ingredients or how much they weigh.Β  I know the foods I eat anyway so when I say I ate 1 chocolate muffin I can estimate its level of ‘sinfulness’.

Complementary Tools

So when tool #1 tells me I’m going the wrong way I check tool#2 and see what caused it.Β  Maybe that 1 chocolate muffin every after dinner became a daily habit I did not even realize.Β  (Seriously, sweets can be really stealthy!) I’ve found that it’s usually something insignificant that builds up over time, and that it’s just a matter of elimination.

— (Like that lunchtime ice-pop that over time became a habit with the group I used to go out to lunch with while I was still working.Β  That was just 1 ice-pop per day, but all of us gained weight! Sneaky sweetie!) o_O

How about you? What tools are you using to help you manage your weight?

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15 comments

  1. Hi Paardje – Right now my challenge is around staying active (I work in IT and sit at a computer all day), so that’s my focus. I live in a community with several stores, coffee shops and restaurants in walking distance so I try to go that route as often as possible instead of firing up the car.

    I also try to stay regular with walking my dog. Like your comment about your success with behavior modification, I’ve had great luck just walking around the block consistently to keep my weight reasonable and my muscles/joints in some semblance of working order. It always seems too easy, and I always bamboozle myself into going for a full-fledged workout instead of easing back into things (which are very easy to put off because they’re hard!). But I can’t really argue with myself about walking around the block. πŸ™‚

    Thanks for sharing your thoughts and techniques. It helped me realize that I’ve been ignoring my own advice and lazily letting my husband do all the dog walking recently! I’m getting back on the bus this week!

    Liked by 1 person

    • Yes, anything that is fun and relatively easy to squeeze into your day promotes consistency, and is therefor a great place to start. I hope you get back to walking the dog. I think it’s also a great time to bond with the husband πŸ™‚ Good luck and I hope you find more ways to sneak fun activity into your day. Your body and mind will thank you for it πŸ™‚

      Thanks so much for reading and commenting ❀

      Liked by 1 person

  2. Smart steps. I also use the Health app on my phone to push start the activity. Water – drink lots of it. Learned from Hubby’s diabetic health carer that wanting a ‘sneaky sweetie’ may be a guise for dehydration.

    Liked by 1 person

    • There are still a couple out there like taking before and after pictures and using a measuring tape. But these two I think are complementary.

      Like

  3. Hi, Paardje.
    So glad to hear about your tools for weight loss…

    I love my scale! I also weigh myself daily – actually twice per day. First thing in the morning and right after my workout. It keeps me honest! Although I don’t keep a food diary every day, I will go back to tracking my food when my weight strays in the wrong direction.

    I certainly give myself a range weight because as you suggest weight fluctuates based on a number of things going on with your body besides overeating, e.g. hormones, water retention, dehydration, etc.

    An important tool I use for weight control is being physically active. I exercise 6 out of 7 days and also do something active on the 7th day. When I’m feeling hungry or restless (i.e. read I want to snack), I drink water and go for a walk.

    Liked by 1 person

    • Wow, 6 out of 7, that’s admirable πŸ™‚ I want to work myself up to that rate, but right now I want to focus on my intake first or else I’ll fall back into the trap of thinking I can out-exercise a bad diet (or a lack of control). Right now I’m struggling to control my sweet tooth, honestly πŸ™‚ Doesn’t help if the husband & daughter loves everything chocolate XD

      Well good luck to both of us and I certainly appreciate your thoughts ❀ πŸ™‚

      Like

      • Oop, I pressed send before finishing my reply! I don’t find exercise to be the taxing part of my life and in fact I miss it if I skip a day. My sweet tooth is a real issue and I need to use a lot of discipline. I experiment a lot with baking healthier sweets. That’s why there are so many more sweets recipes on my blog! I hadn’t realized it until a friend and follower who doesn’t like sweets asked me to post more entree recipes. Good luck with your journey. Keep us posted on your success and methods.

        Liked by 1 person

  4. Currently, I’m not all that concerned with losing weight. I’ve already lost a lot! I’m happy with my body image (at least enough to not want to change it entirely.) But I focus on trying to eat well. So I just choose better options and (try to) cut back on those sneaky sweets!

    Liked by 1 person

    • Good on you! πŸ™‚ Did you lose it deliberately? (If you say ‘yes’, mind that I’m going to press you for tips! Hehe!) Yeah, the weight usually takes care of itself if you watch what you eat. All my teeth are ‘sweet’ so there’s my Achilles’ heel right there 😐

      Liked by 1 person

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