Posts

Escape Emotional Eating

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Learn how to manage your feelings without food.
When you eat in response to an emotion, that is emotional eating.  It's learned, not innate, response.  Think about it, have you ever felt the need for a big serving of pizza or your favorite comfort food?  I know I have.  I have so many triggers that send me right to food.  The biggest trigger for me is when I have an educational meeting for my son.  I have been attending these meetings for seven years and they never get easier.

I'm learning how to cope better when it comes to emotional eating.  I started attending Overeaters Anonymous meetings and I am currently working my way through the Twelve Steps, but every day is a new challenge.  Emotional eating can lead to ups and downs with your weight.  Especially if you feel guilty afterward - which then leads to more eating!  But when you learn to do something else in response to this emotion, you're more likely to lose weight and maintain the loss.  Emotions are like waves.  …

Bust the Cholesterol Myth

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What really affects your cholesterol numbers?
What is cholesterol?  We all have cholesterol in our bodies, a fat like substance that's part of our cells.  You might already know your LDL ('bad cholesterol) and HDL ('good" cholesterol numbers and that high LDL can leaf to heart disease but dietary cholesterol the kind found in foods like eggs, shrimp and other proteins doesn't actually affect our cholesterol levels.  Recent research has shown that there's no evidence to support that eating foods with cholesterol causes heart disease.

So what does contribute to heart disease?  Dietary cholesterol isn't the enemy, but saturated fat is.  We now know that a diet high in saturated fat can contribute to high LDL cholesterol and heart disease.  To keep your own cholesterol levels in a healthy range, be mindful of sat fat amount in different foods, check the nutritional labels of packaged foods for that information.

FACT: Animal sources account for most dietary sa…

Master Your Time

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How to find more time for what matters most to you.

So what does time management really mean?  We all know the feeling- there's so much to do but so little time! That's where managing your schedule can help.  You can't build more hours into your day...although some days we wish that was possible!  But we can begin to use our time effectively, because when we do it feels like we have more of it!  As you look at your day and what takes up your time, you can pinpoint what's helping you reach your goals on and off the scale - not to mention what's getting in your way!

How all this helps is that studies have shown that lack of time is a key barrier to eating healthy, moving more and losing weight.  Once you zero in on the things in your day that take up some of your precious time, you will be able to eliminate some and make room for the important things.  You know- like your family and yourself!  When we feel more control of our time and what we do with it we tend to be…

What's Your Why?

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What keeps you going?  Knowing your motivation for losing weight can help you reach your goals.

For most people it is more than just a number.  It's about a positive intention-what do you intend to do?  How do you intend to live?  to find your why, dig deep, to the heart of your motivation.  The more specific you are about your why, the more powerful it is!  Find pictures of what your why looks like and make a vison board or paste them to a board and keep them in your office.  Make a screensaver for your phone with a collage of all the photos that represent your why!

Weight Watcher's Weekly helps us, by asking some important questions to help us find our 'why":

1. Answer quickly - WHY DO YOU WANT TO LOSE WEIGHT?
2. Go into detail - WHAT DOES THAT LOOK LIKE TO YOU? WHAT COULD BE DIFFERENT?
3. Now make it yours! Answer again - WHY DO YOU WANT TO LOSE WEIGHT?

Here's my "WHY".....

Almost seven years ago I began this journey and hit my Lifetime Goal in 2010. …

Shift Your Thinking

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See how a “growth” mindset can help you succeed.
“Our mindsets are not set in stone. According to Carol S. Dwell PHD, a professor of psychology at Stanford University and the author of Mindset: The New Psychology Of Success, we often switch from one point of view to another in our daily life, depending on the situation. When it comes to weight loss, being able to shift from a fixed mindset to a growth mindset can help.”
When you have a growth mindset you are more open to hide new experiences and chances to improve our self. In the opposite, if you have a fixed mindset you tend to have the idea of “it is what it is” and don’t allow for growth. “Criticism lodges in our minds as truth and setbacks may seem insurmountable.”  Having this mindset can hamper our weight loss efforts.
“Shifting to a growth mindset can unleash positive, powerful changes. You’ll see your weight loss journey as one if progress and learning. Having a growth mindset leads you to reflect on those sl…

Make Your Meetings Matter

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Show up each week and you’re more likely to win at losing. Here’s how to make it happen.
Weight Watchers meetings are so much more than stepping on the scale each week. You pick up lots of useful information, both from your leader and other members. Weight Watchers meetings are a welcoming community that help to keep you inspired and motivated. One of things we talk about in the meeting room is putting yourself first and this is a great way to do just that! “On the days that it’s the hardest to get to your meeting, are often the days you need it the most.”  We all know those days-the one where you “just know” that the scale is going to be up. But you don’t have to get on the scale. My leader always says - come for the meeting and then decide once you’re there if you want to face the scale. But it’s never “required”.
The Weight Watchers Weekly quotes some figures that state how much more weight you tend to lose when attending meetings. I’ll be the first to tell you I do…

Boost Awareness

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Tracking gives you insights, keeps you focused and helps you succeed.

The evidence is clear!  Tracking helps you lose weight by making you aware of what and how much you're eating,  BUT...it's up to you on when and how to track!  Some people pre-track all their meals, using it as a guide for the day so they won't stray.  Others prefer to track as they go.  I know I vary between the two.  Some weeks I've sat down on a Sunday and planned my whole upcoming week.  Other weeks, like this week, I'm playing catch up on my tracking.  It's not about being perfect, its using that mindful piece and using your tracker as a tool to help reach those goals.

How it helps- when you're tracking, it helps you stick to your calorie or point goals and you are able to budget on if something is "worth" eating. This is especially important at certain times in your journey, like when you're just starting, after a vacation or when you haven' t been to a meeting in…