Fitness & Vanities

Feedback Keeps Weight On Track

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

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.  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.  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.  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.  I do it daily not because I’m being obsessive, but because I’m watching out for trends.  Weight naturally fluctuates, so I don’t take a single reading as definitive.  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.  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.  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.  Maybe that 1 chocolate muffin every after dinner became a daily habit I did not even realize.  (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.  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?

Fitness & Vanities

Becoming Smarter At Losing Weight

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I registered 68 kilos on the scale for 2 days in a row – so I’m claiming that as true. That’s 4 kilos down from when I started at 72 kilos last November.

Yay! 😀

I don’t really have a problem with my weight since I’m 5’8″ tall and with an athletic frame – but I’ve always wanted to be slimmer. I figured now was the perfect time, while being a SAHM, to really focus on it.

Here are 3 basics that are really working for me this time:

1. Not relying on exercise to lose weight.

Exercise is the fountain of youth. In terms of aesthetics, it’s what makes our bodies look bikini-hot as opposed to flabby-thin. But in order to lose weight, it’s still hands-down what and how much we eat that truly tips the scales. (I wish I realized this a year ago).

Getting clear on this saves me from being complacent about my eating habits and deluding myself into thinking I can always “burn it off with a workout later”.

2. Finding out my REAL “why”.

Okay so here’s a confession: I’m a bit vain 🙄 And it was only last November when I accidentally stumbled upon my REAL why. I was playing some sort of fashion game on my phone when it hit me: I wanted to be slimmer because for me that would make it more fun to dress up. Apparently, all the health benefits I could recite at the bat of an eyelash weren’t the real motivators. It was the pleasure of having fun dressing up. Eureka!

Totally superficial, I agree but hey, it continues to light my fire. I’ve been able to stick to my eating plan and having more fun exercising since I embraced this [superficial] truth 😀

3. Focusing on sustainable behavior changes – not on quick fixes.

In my experience diets only work while you’re “on”them. The radical changes that diets require are often not sustainable long term and only teaches dependency.

I’d rather expend my time and efforts on making lasting behavior changes. Small but consistent steps like, only drinking water (and my morning cuppa!) will add up over time.

A lot of my friends right now are taking this weight-loss tea … but I honestly don’t see any weight coming off. (And they’re waking up at 3AM and have no idea why). Worse, they continue to eat as before thinking the weight-loss tea will do all the work! I don’t think it’s smart to be dependent on a diet “crutch” to loose weight safely and for the long haul.

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this image found here

I was happy to observe that I did not gain weight over the holidays with this new approach. I also do not feel unhappy or constrained. My workouts have become more fun because the objective and expectation to lose weight through activity is no longer there. I’m making it my goal to land at an ideal weight and physique comfortably and safely – and for good.