Gwyneth Paltrow, on how she stays so fit:
"It's not an accident. It's not luck, it's not fairy dust, it's not good genes. It's killing myself for an hour and a half five days a week."
Enough said :)
Showing posts with label Habits. Show all posts
Showing posts with label Habits. Show all posts
Saturday
Monday
Why Is Maintaining Weight Loss So Hard?
My friend is gaining back the 25 pounds she lost on the Dr. Berstein diet.
The diet was very effective in taking the weight off, but she's simply not able to follow it long term. It makes me think yet again about lifestyle and overall awareness of what keeps weight off.
There's more to keeping weight off than skipping egg yolks and getting vitamin B shots, or weigh-ins and point counts. It's more than just time on a treadmill or laps on a track. It's more than a goal, an objective, a dangling carrot.
It's about making a lot of small changes that will end in one big result. What good will eating the egg whites do if you still have the processed food in the pantry? What good will training for a yearly community run do if you still drive your kids several blocks to school every day? Sure you can eat the egg whites and stay away from the pantry for awhile, or you can turn your already tight schedule upside down even further to squeeze in time for the runs, but isn't that just so hard? Isn't that too hard?
It would be for me. I take my hat off to you for trying. I wouldn't be able to keep doing it.
Instead, healthy weight maintenance could fit your life like a comfortable pair of shoes - ones that you slide your feet into and would prefer to wear than to take off. They would add support to each step, without pinching or leaving blisters.
Like a pantry stocked with whole grain foods, instead of sugary cereal. Go ahead, have a snack! Or the mini-van that stays parked in the mornings before school, to be replaced by an umbrella on rainy days. Guess what - you won't have to look for parking. Oh sure in the beginning change is hard, but once you get used to it, you won't remember what the beginning felt like.
I think the major difference between myself and my friend is lifestyle. My exercise isn't a yearly event that's participated in and then finished (her community run). Mine is part of my day to day life which is set up in such a way as to leave me little choice. We have only one vehicle insured, so I have to walk the kids everywhere, for example. The work from home job that I've chosen is a paper route, all done on foot. She works from home as well, but at a computer doing customer service for a telecom company. She earns more money than I do (which enables her to afford to insure a second vehicle ;) Hmmm.
I could go on and on, and to be fair, there are equal pros and cons to different lifestyles. Some are just better suited to maintaining a healthy weight.
Why is maintaining weight loss so hard? Maybe because it's not at the top of the priority list.
The first step could be assessing what your priorities are. The next, figuring out what changes need to be made to fit that list. The next after that, accepting that not all the changes will be easy.
The objective, though, is to make the changes that best support the item on the top of the priority list, so that item is most likely to be achieved. Sure it's hard to brave the cold when you're walking and not in a heated car, but you know what? Maintaining a healthy weight won't be hard.
TenGone Home
('
’)
The diet was very effective in taking the weight off, but she's simply not able to follow it long term. It makes me think yet again about lifestyle and overall awareness of what keeps weight off.
There's more to keeping weight off than skipping egg yolks and getting vitamin B shots, or weigh-ins and point counts. It's more than just time on a treadmill or laps on a track. It's more than a goal, an objective, a dangling carrot.
It's about making a lot of small changes that will end in one big result. What good will eating the egg whites do if you still have the processed food in the pantry? What good will training for a yearly community run do if you still drive your kids several blocks to school every day? Sure you can eat the egg whites and stay away from the pantry for awhile, or you can turn your already tight schedule upside down even further to squeeze in time for the runs, but isn't that just so hard? Isn't that too hard?
It would be for me. I take my hat off to you for trying. I wouldn't be able to keep doing it.
Instead, healthy weight maintenance could fit your life like a comfortable pair of shoes - ones that you slide your feet into and would prefer to wear than to take off. They would add support to each step, without pinching or leaving blisters.
Like a pantry stocked with whole grain foods, instead of sugary cereal. Go ahead, have a snack! Or the mini-van that stays parked in the mornings before school, to be replaced by an umbrella on rainy days. Guess what - you won't have to look for parking. Oh sure in the beginning change is hard, but once you get used to it, you won't remember what the beginning felt like.
I think the major difference between myself and my friend is lifestyle. My exercise isn't a yearly event that's participated in and then finished (her community run). Mine is part of my day to day life which is set up in such a way as to leave me little choice. We have only one vehicle insured, so I have to walk the kids everywhere, for example. The work from home job that I've chosen is a paper route, all done on foot. She works from home as well, but at a computer doing customer service for a telecom company. She earns more money than I do (which enables her to afford to insure a second vehicle ;) Hmmm.
I could go on and on, and to be fair, there are equal pros and cons to different lifestyles. Some are just better suited to maintaining a healthy weight.
Why is maintaining weight loss so hard? Maybe because it's not at the top of the priority list.
The first step could be assessing what your priorities are. The next, figuring out what changes need to be made to fit that list. The next after that, accepting that not all the changes will be easy.
The objective, though, is to make the changes that best support the item on the top of the priority list, so that item is most likely to be achieved. Sure it's hard to brave the cold when you're walking and not in a heated car, but you know what? Maintaining a healthy weight won't be hard.
TenGone Home
('
’)Thursday
My Push Ups Are Getting Easier :)
...they're still wall push ups (translation: the easy kind ;), but I'm noticing that my upper body has more strength than it did almost a month ago when I started them. Talk about gratifying!
This makes me think that for my fourth exercise, I'm going to choose something else that will get easier as I get more fit, as opposed to the plies and the fidgeting, which were never really hard to begin with. They're still the same. I do them without really feeling any progress, all the while trusting that they're resulting in small benefits over time.
The push ups, meanwhile, actually make me feel stronger.
Awesome!!
TenGone Home
('’)
This makes me think that for my fourth exercise, I'm going to choose something else that will get easier as I get more fit, as opposed to the plies and the fidgeting, which were never really hard to begin with. They're still the same. I do them without really feeling any progress, all the while trusting that they're resulting in small benefits over time.
The push ups, meanwhile, actually make me feel stronger.
Awesome!!
TenGone Home
('
’)Time Passes Anyway, Might As Well Have Something To Show For It.
You can't get overnight diet or exercise results - it's simply not possible. We need to remove this instant gratification expectation from our list of wants.
So... if we can't get overnight results anyway, then...
....if you've said no to the ice cream and not seen a drop in the scale the next morning, that's ok.
....if you've done sit ups and not woken up the next morning with six-pack abs, that's ok.
....if you've had ten glasses of water and not woken up looking ten years younger, that's ok too.
Because...
Months will pass, whether or not you do something about your goals. Time will pass regardless. If you spend each passing day waiting to change, time will pass without any change. But if you take a small step each day toward your goal, after enough time has passed, you will see the results you want.
Have you ever woken up to the first tank-top-and-shorts day of the season wishing you were ten or twenty pounds lighter, and thought to yourself "if I had been able to stick to the diet I tried starting in November, I'd be skinny right now."
Time passes anyway, might as well have something to show for it...
TenGone Home
('’)
So... if we can't get overnight results anyway, then...
....if you've said no to the ice cream and not seen a drop in the scale the next morning, that's ok.
....if you've done sit ups and not woken up the next morning with six-pack abs, that's ok.
....if you've had ten glasses of water and not woken up looking ten years younger, that's ok too.
Because...
Months will pass, whether or not you do something about your goals. Time will pass regardless. If you spend each passing day waiting to change, time will pass without any change. But if you take a small step each day toward your goal, after enough time has passed, you will see the results you want.
Have you ever woken up to the first tank-top-and-shorts day of the season wishing you were ten or twenty pounds lighter, and thought to yourself "if I had been able to stick to the diet I tried starting in November, I'd be skinny right now."
Time passes anyway, might as well have something to show for it...
TenGone Home
('
’)Tuesday
My Second Exercise: The Demi-Plie
Do I dare? Add another exercise? I`ve been pretty consistent with my wall push-ups - even if I forget while I`m making my morning coffee, I remember at some point during the day and then I do them. I think I`m comfortable enough with the regularity of them to add something else.
A few years back (ok, more than a few... shhh!! ;) I took a beginner`s ballet class and was impressed with the muscle involvement required for even the simplest of moves. Even the basic demi plie involves so many of the regions I want to tone (abs, butt, thighs), all rolled into one exercise. You`d be amazed how many muscles you need working together to balance like that!!
So... the demi-plie is now my "exercise number two". I think I`ll start with ten of those per day, in addition to my 20 wall push-ups...
TenGone Home
('’)
A few years back (ok, more than a few... shhh!! ;) I took a beginner`s ballet class and was impressed with the muscle involvement required for even the simplest of moves. Even the basic demi plie involves so many of the regions I want to tone (abs, butt, thighs), all rolled into one exercise. You`d be amazed how many muscles you need working together to balance like that!!
So... the demi-plie is now my "exercise number two". I think I`ll start with ten of those per day, in addition to my 20 wall push-ups...
TenGone Home
('
’)Sunday
Holiday Aftermath
Most people I know (who are willing to 'fess up ;) gained a pound or two over the holidays. I was lucky lucky lucky to barely (by the skin of my teeth) maintain my weight. I say lucky because I counted calories for only one day out of a seven day span that covered Christmas and New Years.
I think what helped me a lot is the fact that I'm simply not used to eating that much at one time any more, so my non-counting indulgences were a lot smaller. Plus I maintained my regular level of activity, rather than slowing down for the holiday season.
That makes me happy.
What makes me over the moon ecstatic though, like happier than I can say, is the fact that after six non-counting days I am back into my calorie counting routine with no difficulty. This has always been my biggest hurdle in the past - becoming derailed and being unable to get back on track. Not this time!
Yay!!! :) :)
TenGone Home
('’)
I think what helped me a lot is the fact that I'm simply not used to eating that much at one time any more, so my non-counting indulgences were a lot smaller. Plus I maintained my regular level of activity, rather than slowing down for the holiday season.
That makes me happy.
What makes me over the moon ecstatic though, like happier than I can say, is the fact that after six non-counting days I am back into my calorie counting routine with no difficulty. This has always been my biggest hurdle in the past - becoming derailed and being unable to get back on track. Not this time!
Yay!!! :) :)
TenGone Home
('
’)Friday
Here's To A Wonderful 2010!!
Happy New Year!!
So far so good - I actually remembered to do my wall push-ups this morning while my coffee was brewing, lol. for me the issue is not completing tasks, it's remembering them!! I need to put a note on my coffee maker, at least until the habit is established.
I'm optimistic about this resolution, because it's simple, and achievable. If I woke up this morning thinking "I resolve to have a toned upper body", that would be something that I couldn't achieve today. Instead I woke up thinking "I resolve to do 20 wall push ups".
Voila! Success :)
TenGone Home
('’)
So far so good - I actually remembered to do my wall push-ups this morning while my coffee was brewing, lol. for me the issue is not completing tasks, it's remembering them!! I need to put a note on my coffee maker, at least until the habit is established.
I'm optimistic about this resolution, because it's simple, and achievable. If I woke up this morning thinking "I resolve to have a toned upper body", that would be something that I couldn't achieve today. Instead I woke up thinking "I resolve to do 20 wall push ups".
Voila! Success :)
TenGone Home
('
’)Wednesday
And The Winner Is....
...push ups!!!
I've decided to incorporate some daily push ups into my routine, as my fitness New Year's resolution.
In order for me to be able to stick with it, there has to be only ONE exercise. I cannot fall prey (as I have in previous years) to the trap of "oh, that was easy, what else can I do?" and then adding more exercises, and then having a tired or busy day were I don't do them all, and then giving up completely. (Welcome to my world ;)
I decided on push ups because they can really work your core, in addition to your arms and chest. If I'm only picking one thing, it has to accomplish as much as it can. I've also discovered that there's more abdominal involvement if you place your hands further above your head.
I'll do twenty every morning while my coffee is brewing, and I'm starting with wall push ups, because on the floor I can do maybe three, tops. I'll let you know when I move up to twenty on the floor ;)
TenGone Home
I've decided to incorporate some daily push ups into my routine, as my fitness New Year's resolution.
In order for me to be able to stick with it, there has to be only ONE exercise. I cannot fall prey (as I have in previous years) to the trap of "oh, that was easy, what else can I do?" and then adding more exercises, and then having a tired or busy day were I don't do them all, and then giving up completely. (Welcome to my world ;)
I decided on push ups because they can really work your core, in addition to your arms and chest. If I'm only picking one thing, it has to accomplish as much as it can. I've also discovered that there's more abdominal involvement if you place your hands further above your head.
I'll do twenty every morning while my coffee is brewing, and I'm starting with wall push ups, because on the floor I can do maybe three, tops. I'll let you know when I move up to twenty on the floor ;)
TenGone Home
Sunday
There Are No Excuses
A friend of mine has lost 26 pounds on the Dr. Bernstein weight loss plan.
She (with their support) is taking a three week break over the Christmas season. She knows she will "cheat" over the holiday season, and why pay for a plan she's not following?
Initially I thought how wise and realistic, both on her part and the part of the Dr. Bernstein staff. Let's not set ourselves up for failure, what with the festive season upon us.
But then I thought... isn't that the problem with weight loss programs, and with weight loss in general? There will always be a festive something or other around every corner. It's kind of like waiting for the best time to quit smoking, or the right time to get pregnant. There is no perfect time for anything - no time that things will be easy or free from the potential for setback.
There will always be a tomorrow, but if we want to accomplish our goals, we have to work on them today.
What about me - should I take a break? I'm about four pounds away from my target weight. Can I get through the Christmas season without gaining back some of the weight I've lost? Can I maintain my current progress, or better still, carry on towards my goal?
Of course I can! Just because there are more temptations around me doesn't mean I have to cave every day. Will I count calories on Christmas day? Nope!! Will I count them the day before and the day after? You bet. It's all about new habits and a more self improvment based lifestyle.
Here's to not letting the holiday season be my latest excuse!
TenGone Home
She (with their support) is taking a three week break over the Christmas season. She knows she will "cheat" over the holiday season, and why pay for a plan she's not following?
Initially I thought how wise and realistic, both on her part and the part of the Dr. Bernstein staff. Let's not set ourselves up for failure, what with the festive season upon us.
But then I thought... isn't that the problem with weight loss programs, and with weight loss in general? There will always be a festive something or other around every corner. It's kind of like waiting for the best time to quit smoking, or the right time to get pregnant. There is no perfect time for anything - no time that things will be easy or free from the potential for setback.
There will always be a tomorrow, but if we want to accomplish our goals, we have to work on them today.
What about me - should I take a break? I'm about four pounds away from my target weight. Can I get through the Christmas season without gaining back some of the weight I've lost? Can I maintain my current progress, or better still, carry on towards my goal?
Of course I can! Just because there are more temptations around me doesn't mean I have to cave every day. Will I count calories on Christmas day? Nope!! Will I count them the day before and the day after? You bet. It's all about new habits and a more self improvment based lifestyle.
Here's to not letting the holiday season be my latest excuse!
TenGone Home
Friday
21 Days To Make Or Break A Habit
We've all heard it - it takes 21 days to make or break a habit.
I'm noticing now how true this is, in regards to my eating habits. I am a "recovering binger" (is that a real term? ;) I say this because after years of struggling with overeating, I'm beginning to acknowledge the fact that food addiction is real. There is a biochemical component (cravings) and a behavioral component as well (hence the title of this post).
This was my old habit:
I'd wake up every day, determined to turn my eating habits around. I'd do fairly well until mid-day, at which point the snacking would go a little overboard. I'd try and compensate at dinner with smaller portions, but then in the evening would be my downfall: my craving for ice cream, at about 11:30 pm. It was a craving so in control of me that I would simply not care about the health implications, and think to myself "I'll start my diet tomorrow". I'd then wander into the kitchen and concoct a scrumptious, 700-800 calorie bowl filled with everything from ice cream to chocolate chips to peanut butter to caramel syrup... (omg Y.U.M.M.Y.) Did I mention I have a sweet tooth? ;)
Here's how I changed it:
I started going to bed at about 10:00 pm. Isn't that funny? Such a simple thing. Just go to bed before you would normally eat the ice cream...
So far so good - I'm about 12 pounds lighter now. I had some ice cream last night, but it was the first time in about two months, and I had to talk myself into it. Why would I do that? Because I am determined to be in control of my eating impulses. I can indulge in a sweet treat once in awhile without letting it get out of hand.
I have a new habit now.
TenGone Home
I'm noticing now how true this is, in regards to my eating habits. I am a "recovering binger" (is that a real term? ;) I say this because after years of struggling with overeating, I'm beginning to acknowledge the fact that food addiction is real. There is a biochemical component (cravings) and a behavioral component as well (hence the title of this post).
This was my old habit:
I'd wake up every day, determined to turn my eating habits around. I'd do fairly well until mid-day, at which point the snacking would go a little overboard. I'd try and compensate at dinner with smaller portions, but then in the evening would be my downfall: my craving for ice cream, at about 11:30 pm. It was a craving so in control of me that I would simply not care about the health implications, and think to myself "I'll start my diet tomorrow". I'd then wander into the kitchen and concoct a scrumptious, 700-800 calorie bowl filled with everything from ice cream to chocolate chips to peanut butter to caramel syrup... (omg Y.U.M.M.Y.) Did I mention I have a sweet tooth? ;)
Here's how I changed it:
I started going to bed at about 10:00 pm. Isn't that funny? Such a simple thing. Just go to bed before you would normally eat the ice cream...
So far so good - I'm about 12 pounds lighter now. I had some ice cream last night, but it was the first time in about two months, and I had to talk myself into it. Why would I do that? Because I am determined to be in control of my eating impulses. I can indulge in a sweet treat once in awhile without letting it get out of hand.
I have a new habit now.
TenGone Home
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