Small changes to get Back On Track?

Cathy...that is such a great idea and makes perfect sense. I think if you try to change too many things at once...you'll be setting yourself for failure. My "baby step" changes...cut out the grazing; start exercising again every day...at first will only be 10-15 minutes each time until I get my stamina back. Counting on my sistas here to hold me accountable!

I agree that small steps are the key to long-term success. If I make big resolutions to change "everything" then nothing ever gets accomplished.

I have been off track for a few months. I am making poor food choices to fill emotional needs. I have stopped pre-planning and tracking my intake. My exercise is almost non-existent.

On the bright side, my weight has stayed within the same 4lb range, no dramatic gains yet. But I do need to get a handle on my sabotaging choices.

I am seeing a therapist weekly to get to the core of my emotional thoughts and beliefs that lead to poor decisions. My initial goals are to:

1) identify my thoughts/feelings during times of grazing and mindless eating; track this information
2) write down what I eat every day. I'm not tracking volumes or nutritional value, but simply getting back into the habit of documenting food intake on a daily basis.
3) do some physical movement every day, even if only for 10 minutes.

So these are my baby steps in this process of getting back on track.

Wendy

Hey Cathy,

Nice post!  I have been watching shows like "Life at Brookhaven" or "The Half-Ton ____" and there is a countless number of commercials from Nutrisystem (our dearest Marie O.) to the "Crunchless Abs DVD" infomercial... I love how they say "If you want to lose 10lbs or 100lbs, this is the program for you and this is the best time to do it!"  I am sitting here telling my hubby that it's amazing how they don't say - "By the way, this plan WONT work if you don't MOVE (workout)!!"  Agghhhh!!    It's soooo deceiving!!

I think MY step for January is to get to the gym at LEAST 3 times a week or every other day, whichever works with my schedule/mood.  I am a full-time student and made EVERY excuse to NOT get to the gym, but this year, there is NO excuse!

Go Ana, Go Ana!! 

It takes 21 days (or three weeks) to make a habit stick (good or bad) so the one solid change a month is about right! I'm taking on a few because I need to right now to make myself healthy;

1. i'm going to get in the minimum of 64 ounces of fluids daily
2. i'm going to jot down everything i eat so i can get a picture of how i'm doing and where i can use to cut back or out
3. I have to start working out again, slowly at first: stairs versus elevator, parking further away, walking at lunch whatever it is it has to start Monday when I go back to work

OK small changes...in progress... I made coffee this AM...added protein powder to my cup...yea...18 easy protein grams.
~ Had my daily Starbucks Skinny Vanilla Latte while driving to work...added protein powder(Starbucks)...12 grams of protein
~Sitting at work...already have drank a Fuzzy Navel Protein shake(I use 1 1/2 scoops)...35 grams protein.

So...its only 8:30 AM and I've already had 65 grams of protein...WOOHOO!!!!!!!!!!!!!!!!

Hope this change is one that sticks with me. SUPPORT me sistas!!!!!!!!!!

The only thing I feel like I'm "Off Track" on is my exercise.  After the half-marathon I took a few weeks off to let my ankle heal but then I didn't get back into a solid routine work exercise again.  It got cold so my favorite workout of walking outside was out and I joined a gym.  But I haven't been as faithful as I should be in going.  And on days when I can't go I need to figure out an alternative workout plan that I can do at home.  

So this month I'm going to fight the crazy resolutionist at the gym and actually get back to my routine.  I'll probably have to wait for equipment and fight for an empty locker and deal with all the craziness of a crowded gym ... but I'm going to do it anyway.

I've used my Google Calendar and scheduled workout days in bright green.  So no excuses for not having the time -- it's already on the calendar. 

My small change is going to be to journal my food everyday, then next month, get my water and excercise back in line.

Small steps is what I need with a large push to get back in the gym 5x's a week.  I have never been a big water drinker although I do get in the Crystal Light, I know the H2O would be so much better.  I had my treadmill brought down from my 3rd floor so I would have better and easier access to it.  I have a gym right here at work so the push is on.  I have never reached my goal weight of 140lbs. and it's very dishearting and disappointing to me.  Hopefully here with some support I can finally reach my goal.

I have my two-year followup with my surgeon on 1/28/09, but I think I'm going to push that bac****il the end of February which gives me 8 weeks to make a dent in my weight loss and show some progress.


Genie





HW 260
SW 255
LW 160
CW 172
GW 140

My goal for this month is to get my supplements back on track.  I know it's super important and have no idea why I've let it slip, but I can tell I don't feel as good as I used to and I need to get back on it!  And work on my nutrition splits - if I don't get enough carbs I get really dizzy and lightheaded so my nut wants me to up my good carbs to help with this.

My goals for January are to use my treadmill everyday and stop drinking with my meals.

                                                         Lavonda