Did you know that 5&1 isn't the only way to do this program? The 5&1 plan is the plan that you hear about the most - 5 Medifast meals and 1 lean and green - and it's the most simple way to do this program. But there IS another way!
This other way is not as simple, and frankly the results are less predictable. It's what a friend of mine calls the Frank Sinatra plan. (For those of you who are a bit younger and may be a little fuzzy on who Frank Sinatra was, do a Google search :-) ). Frank Sinatra's signature song was "I Did It My Way."
Doing it "my way" is another very popular approach to doing the Take Shape for Life/Medifast program. I've seen it over and over again. People read the Quick Start Guide that clearly details the protocols of the program, and most will follow the guide initially. However, sooner or later some people decide to opt out of the 5&1 and adopt the Frank Sinatra plan. They decide that this program is really about calories or carbs and they begin to substitute something they want for something on plan. They'll figure out what the calories and carbs are for what they want and have that instead of one of their 5 Medifast meals. Or they'll decide that they can take a day off on the weekends, or they'll do 5&1 and "only" have one off plan thing in addition.
Because the Frank Sinatra plan is all about doing it "your way," there are endless variations to this plan. Basically it becomes whatever you want it to be, because you're doing it YOUR way!
I said earlier that the results of the Frank Sinatra plan were less predictable, but now that I think about it, I need to correct that statement. The results are pretty predictable - weight loss stalls and people get discouraged. The Frank Sinatra plan usually leads to a lot of starts and restarts on 5&1 and it's usually accompanied by a lot of frustration.
I used the Frank Sinatra approach to every other weight loss plan I ever tried. I'd read about the plan, buy the book, etc., but before long I was making one modification after another. My Frank Sinatra dieting got me all the way up to 268 pounds and Type 2 diabetic because each attempt at doing it my way always resulted in rapid weight gain as any pounds I lost quickly returned, bringing with them additional weight.
It's so interesting to note how determined we often are to do our own thing and go our own way, even when it hasn't worked in the past. We are so reluctant to follow the rules, even when they're clearly spelled out for us because we somehow think that we know better. The guidebook may be clear and there may be lots of evidence that the instructions work, but our human nature tends to think that we can somehow blaze a new and more successful path on our own.
By the time I made the decision to give Take Shape for Life/Medifast a try (and it was a "try" because I didn't think it would work), I had decided to actually follow the program as written for 4 weeks. The compelling reason to do that was the cost, because I couldn't justify the cost unless I was actually doing what the program told me to do. No surprise, by following the program and doing what it told me to do, I actually lost weight and reached my goal!
So which plan are you going to follow today? The choice is yours . . . choose wisely :-)
Sunday, July 31, 2011
Saturday, July 30, 2011
5&1 Rehab
I had my pre-op appointment with my surgeon's nurse practitioner yesterday. It was actually fun because all of my lab work and my blood pressure was "perfect" (and my weight was good, too!). For too many years, any doctor's office visit included expressed concern over my health - blood sugar, cholesterol, blood pressure and a recommendation that I lose weight. Typical of most patients, I smiled, nodded and left the office only to return and hear the same things on my next visit. What a nice difference now to know that after losing 126 pounds - and keeping it off - I can now make a health care provider smile from ear to ear :-).
As I head into my knee replacement surgery on Tuesday morning, I am doing so knowing that I am as healthy as I can possibly be. There are no medical concerns that would make surgery more risky or health issues that will impact the speed of my recovery. That is SO reassuring! Had I not lost the weight and gotten healthy, I would have been heading into surgery near (or over) 300 pounds, a Type 2 diabetic with high blood pressure. In that condition, surgery would not only have been more risky, but recovery would also be slower and more complicated.
Losing the weight also enabled me to postpone the surgery a bit longer. Four years ago my knee had gotten incredibly painful and walking was difficult. When I saw my orthopedic surgeon, he gave me a cortisone injection, prescribed some physical therapy, and suggested that a modest weight loss would help. He explained at that time that every time we take a step the pressure on our knees is two times our body weight. When we take stairs, the pressure on each knee is four times our body weight. Four times - wow! I was on Day 4 of this program when I saw him that day in June of 2007 and told him that I was working on losing weight. At that point I know he didn't think I'd really do it and I honestly wasn't sure if I would, either. His comments certainly gave me added incentive, however, and he was amazed and delighted when he saw me again in late March of 2008, after I'd lost over 100 pounds.
Losing the weight and taking pressure off my knee, combined with periodic cortisone injections that worked wonderfully for a while, enabling me to do a lot of walking and hiking that I didn't think I'd ever be able to do again. As my knee deteriorated over the past few months and non-surgical treatment (injections and anti-inflammatory medication) no longer helped, it became clear that it was time to fix the knee once and for all.
What I know at this point is that it will get worse before it gets better and I will probably be asking myself a week from now what on earth was I thinking? :-) However, I have a long-term goal of being active again and to reach that goal I need to go through something that will be hard and painful. It won't be fun, but I know that a couple of months from now I will be SO glad that I did it and so happy that I didn't choose to settle for something less.
That's a lot like being on plan (you knew I'd get around to staying on plan, didn't you?!). It's not always fun and sometimes it's painful (not physically, but emotionally). Staying focused on what you're doing this and on what you want will make the difference. In a way, Take Shape for Life/Medifast 5&1 is your recovery period from obesity. It's not meant to be a permanent state any more than my post-op recovery and therapy will be permanent. 5&1 is a temporary and relatively short period of time that is designed to bring you from where you started to where you want to be. Like post-op rehab, it requires focus and commitment and requires us to stretch beyond the point we think we can. Sometimes that stretching is painful, but if we limit our range of motion to only what's comfortable, we will never get to where we want to be.
You will get to where you want to be one day, one meal, and one choice at a time. Choose wisely :-)
As I head into my knee replacement surgery on Tuesday morning, I am doing so knowing that I am as healthy as I can possibly be. There are no medical concerns that would make surgery more risky or health issues that will impact the speed of my recovery. That is SO reassuring! Had I not lost the weight and gotten healthy, I would have been heading into surgery near (or over) 300 pounds, a Type 2 diabetic with high blood pressure. In that condition, surgery would not only have been more risky, but recovery would also be slower and more complicated.
Losing the weight also enabled me to postpone the surgery a bit longer. Four years ago my knee had gotten incredibly painful and walking was difficult. When I saw my orthopedic surgeon, he gave me a cortisone injection, prescribed some physical therapy, and suggested that a modest weight loss would help. He explained at that time that every time we take a step the pressure on our knees is two times our body weight. When we take stairs, the pressure on each knee is four times our body weight. Four times - wow! I was on Day 4 of this program when I saw him that day in June of 2007 and told him that I was working on losing weight. At that point I know he didn't think I'd really do it and I honestly wasn't sure if I would, either. His comments certainly gave me added incentive, however, and he was amazed and delighted when he saw me again in late March of 2008, after I'd lost over 100 pounds.
Losing the weight and taking pressure off my knee, combined with periodic cortisone injections that worked wonderfully for a while, enabling me to do a lot of walking and hiking that I didn't think I'd ever be able to do again. As my knee deteriorated over the past few months and non-surgical treatment (injections and anti-inflammatory medication) no longer helped, it became clear that it was time to fix the knee once and for all.
What I know at this point is that it will get worse before it gets better and I will probably be asking myself a week from now what on earth was I thinking? :-) However, I have a long-term goal of being active again and to reach that goal I need to go through something that will be hard and painful. It won't be fun, but I know that a couple of months from now I will be SO glad that I did it and so happy that I didn't choose to settle for something less.
That's a lot like being on plan (you knew I'd get around to staying on plan, didn't you?!). It's not always fun and sometimes it's painful (not physically, but emotionally). Staying focused on what you're doing this and on what you want will make the difference. In a way, Take Shape for Life/Medifast 5&1 is your recovery period from obesity. It's not meant to be a permanent state any more than my post-op recovery and therapy will be permanent. 5&1 is a temporary and relatively short period of time that is designed to bring you from where you started to where you want to be. Like post-op rehab, it requires focus and commitment and requires us to stretch beyond the point we think we can. Sometimes that stretching is painful, but if we limit our range of motion to only what's comfortable, we will never get to where we want to be.
You will get to where you want to be one day, one meal, and one choice at a time. Choose wisely :-)
Friday, July 29, 2011
I Can't
At the Take Shape for Life convention I attended last week, one of the speakers challenged us to replace "I can't" with "I choose not to." Ouch!
The reality is that 99.9% of the things we say we "can't" do are actually things that we choose NOT to do (that percentage is mine, not the speaker's, by the way!). Perhaps the actual percentage of things we can't do is a bit higher that .1%, but I doubt it's much higher than that. We all (and my hand is raised, too) have so many self-limiting beliefs that keep us stuck.
For years I said that "I can't" stay on a diet and repeatedly told myself and others that I didn't have the willpower. You know what? As long as I kept telling myself "I can't", I didn't. It wasn't that I truly couldn't do it, of course, because eventually I DID do it! The truth was that I chose not to.
It was easier thinking that I couldn't do it rather than facing up to the fact that I kept choosing not to do it. Thinking I couldn't kept me in a victim mindset - it really wasn't my fault because there was something defective in the wiring of my brain . . . or I somehow wasn't in line when willpower was passed out . . . In my thinking at the time, I really wanted to, but I just couldn't do it. That kind of thinking gave me permission to fail, so I failed again and again. If we think we can't, we're right - we can't. More to the point, we won't.
I'm talking to myself here, not standing on a soapbox preaching to others. I still catch myself thinking that I can't do this or do that. Sometimes I realize I say that out of fear of failure, sometimes it comes out of the fear of even trying. It's much easier to say I can't and not even try than try and risk failure . . . but that's no way to live!
When we decide that something is important to us, we WILL figure out how to get it done. If we want it badly enough, we will make the choices we need to make to reach the goal we set. We won't make those choices if the goal is merely something we think we should do, i.e., we know we should lose weight because our doctor had a stern talk with us. However, once we decide that this is what we want, we not only realize that we CAN do this, but we also CHOOSE to do it.
In his wonderful book, Dr. A's Habits of Health, Take Shape for Life/Medifast medical director and Take Shape for Life co-founder Dr. Wayne Scott Andersen writes about making the fundamental choice to get healthy. Once that choice is made, then we will choose to make secondary choices that support that fundamental choice. When we do that, the "I can't" is replaced by "I choose." In doing so, we discover strength we didn't know we had - it's a wonderful thing!
Have you made the fundamental choice to get healthy? If so, take "I can't" out of your vocabulary because you CAN do this and you WILL do this - one day, one meal, and one choice at a time. Choose wisely :-)
The reality is that 99.9% of the things we say we "can't" do are actually things that we choose NOT to do (that percentage is mine, not the speaker's, by the way!). Perhaps the actual percentage of things we can't do is a bit higher that .1%, but I doubt it's much higher than that. We all (and my hand is raised, too) have so many self-limiting beliefs that keep us stuck.
For years I said that "I can't" stay on a diet and repeatedly told myself and others that I didn't have the willpower. You know what? As long as I kept telling myself "I can't", I didn't. It wasn't that I truly couldn't do it, of course, because eventually I DID do it! The truth was that I chose not to.
It was easier thinking that I couldn't do it rather than facing up to the fact that I kept choosing not to do it. Thinking I couldn't kept me in a victim mindset - it really wasn't my fault because there was something defective in the wiring of my brain . . . or I somehow wasn't in line when willpower was passed out . . . In my thinking at the time, I really wanted to, but I just couldn't do it. That kind of thinking gave me permission to fail, so I failed again and again. If we think we can't, we're right - we can't. More to the point, we won't.
I'm talking to myself here, not standing on a soapbox preaching to others. I still catch myself thinking that I can't do this or do that. Sometimes I realize I say that out of fear of failure, sometimes it comes out of the fear of even trying. It's much easier to say I can't and not even try than try and risk failure . . . but that's no way to live!
When we decide that something is important to us, we WILL figure out how to get it done. If we want it badly enough, we will make the choices we need to make to reach the goal we set. We won't make those choices if the goal is merely something we think we should do, i.e., we know we should lose weight because our doctor had a stern talk with us. However, once we decide that this is what we want, we not only realize that we CAN do this, but we also CHOOSE to do it.
In his wonderful book, Dr. A's Habits of Health, Take Shape for Life/Medifast medical director and Take Shape for Life co-founder Dr. Wayne Scott Andersen writes about making the fundamental choice to get healthy. Once that choice is made, then we will choose to make secondary choices that support that fundamental choice. When we do that, the "I can't" is replaced by "I choose." In doing so, we discover strength we didn't know we had - it's a wonderful thing!
Have you made the fundamental choice to get healthy? If so, take "I can't" out of your vocabulary because you CAN do this and you WILL do this - one day, one meal, and one choice at a time. Choose wisely :-)
Thursday, July 28, 2011
Rocking the Boat
How do you feel about rocking the boat? Does the very thought of it leave you running for seasick medication?
I'm asking because I read a column in my local newspaper a while back about that very thing. The author contended that to get the most out of our lives, sometimes we have to take the difficult path. She talked about how we "compile a body of evidence and experiences that make up our story line", then we reinforce our story line by repeating it until we convince ourselves that the ending we've focused on is the only possible ending to our story. The author wrote about people who talk about health issues that they don't have the time to take care of, and marveled that we can convince ourselves that not feeling well is preferable to making the effort to change.
Change is difficult - no doubt about it! Sometimes we prefer to stay where we are, even when we don't like it, because it's familiar - even comfortable, in an uncomfortable sort of way. On one level, it really doesn't make sense, but on an emotional level, that's exactly what we often choose to do over and over again. Self-sabotage often plays a role here, as we may subconsciously work to maintain the more familiar status quo, rather than risk dealing with the changes that new behaviors will invariably bring.
Part of maintaining the comfortable status quo is writing a story that goes something like, "I have a slow metabolism and can't lose weight" or "Being overweight is genetic - all of my family is overweight so I can't help but be overweight, too." More stories may read "I have big bones and need more weight on my body" "My spouse prefers me to be soft and cuddly" or "I couldn't possibly cook healthy because my family won't eat it." When we write a story that sounds something like this, and when we repeat it often enough, it becomes our reality - whether it's actually true or not. We repeat it and we believe it, and every time we fail on another weight loss plan, it only reinforces our belief in our story.
What's exciting, however, is when someone has the courage to rewrite their story, to realize that it CAN be different and that the ending can be changed. I see that here every day! Making the changes required to lose weight and keep it off will definitely rock our boats, and often the boats of others in our lives. Sometimes the boat rocking will leave us scrambling to maintain (or even regain) our equilibrium, but in time we find ourselves settling into a new and much richer (and healthier) routine. To our surprise, we find that we've rewritten our story.
Four years ago, my story was typical of many women in their mid-50's: I was overweight (OK, I was morbidly obese . . .), I was on medication for high cholesterol , I had been diagnosed with Type 2 diabetes, and my back and knees hurt. The expected story was that women my age couldn't lose weight; that once a person was on medication, the only thing one could do was manage the medication (and remember to take the pills on time). For a long time, I believed that story and I thought that the story wouldn't have a very happy ending. Then God led me to Take Shape for Life/Medifast and before I knew it, my story began to be rewritten. I found out that much that I THOUGHT was true simply wasn't: women my age CAN lose weight; with weight loss it IS possible to see blood sugar levels stabilize and see cholesterol levels improve. My story reads very differently now than it did just four short years ago and I am so thankful! Making the changes wasn't easy and I definitely rocked not only my boat but my family's boat - but it was definitely worth it!
What's wonderful is that the changes that began a little over four years ago continue to have a positive impact in my health, as evidenced by recent lab work done just two weeks ago. Needless to say, my doctor is happy - and so am I!
My challenge for you today is to go for it! Rock your boat and rewrite your story. You'll do both one day and one choice at a time. Choose wisely :-).
I'm asking because I read a column in my local newspaper a while back about that very thing. The author contended that to get the most out of our lives, sometimes we have to take the difficult path. She talked about how we "compile a body of evidence and experiences that make up our story line", then we reinforce our story line by repeating it until we convince ourselves that the ending we've focused on is the only possible ending to our story. The author wrote about people who talk about health issues that they don't have the time to take care of, and marveled that we can convince ourselves that not feeling well is preferable to making the effort to change.
Change is difficult - no doubt about it! Sometimes we prefer to stay where we are, even when we don't like it, because it's familiar - even comfortable, in an uncomfortable sort of way. On one level, it really doesn't make sense, but on an emotional level, that's exactly what we often choose to do over and over again. Self-sabotage often plays a role here, as we may subconsciously work to maintain the more familiar status quo, rather than risk dealing with the changes that new behaviors will invariably bring.
Part of maintaining the comfortable status quo is writing a story that goes something like, "I have a slow metabolism and can't lose weight" or "Being overweight is genetic - all of my family is overweight so I can't help but be overweight, too." More stories may read "I have big bones and need more weight on my body" "My spouse prefers me to be soft and cuddly" or "I couldn't possibly cook healthy because my family won't eat it." When we write a story that sounds something like this, and when we repeat it often enough, it becomes our reality - whether it's actually true or not. We repeat it and we believe it, and every time we fail on another weight loss plan, it only reinforces our belief in our story.
What's exciting, however, is when someone has the courage to rewrite their story, to realize that it CAN be different and that the ending can be changed. I see that here every day! Making the changes required to lose weight and keep it off will definitely rock our boats, and often the boats of others in our lives. Sometimes the boat rocking will leave us scrambling to maintain (or even regain) our equilibrium, but in time we find ourselves settling into a new and much richer (and healthier) routine. To our surprise, we find that we've rewritten our story.
Four years ago, my story was typical of many women in their mid-50's: I was overweight (OK, I was morbidly obese . . .), I was on medication for high cholesterol , I had been diagnosed with Type 2 diabetes, and my back and knees hurt. The expected story was that women my age couldn't lose weight; that once a person was on medication, the only thing one could do was manage the medication (and remember to take the pills on time). For a long time, I believed that story and I thought that the story wouldn't have a very happy ending. Then God led me to Take Shape for Life/Medifast and before I knew it, my story began to be rewritten. I found out that much that I THOUGHT was true simply wasn't: women my age CAN lose weight; with weight loss it IS possible to see blood sugar levels stabilize and see cholesterol levels improve. My story reads very differently now than it did just four short years ago and I am so thankful! Making the changes wasn't easy and I definitely rocked not only my boat but my family's boat - but it was definitely worth it!
What's wonderful is that the changes that began a little over four years ago continue to have a positive impact in my health, as evidenced by recent lab work done just two weeks ago. Needless to say, my doctor is happy - and so am I!
My challenge for you today is to go for it! Rock your boat and rewrite your story. You'll do both one day and one choice at a time. Choose wisely :-).
Wednesday, July 27, 2011
Long-Term Success
We returned home from our trip yesterday afternoon. Our Take Shape for Life health coach convention was outstanding - lots of learning and inspiration and it was wonderful connecting with many friends and meeting new friends.
Because of the growing obesity epidemic, I felt a sense of urgency at this convention - more than I've ever felt it before. More and more people have crossed the line from overweight to obese and the health repercussions are wreaking havoc in their lives. This growing epidemic is evident everywhere we go and was certainly visible at the airport and as we spent a pre-convention day at Downtown Disney. Seeing people struggle to walk, some literally huffing and puffing, others barely fitting into airline seats - it breaks my heart! I was there once and I remember how I felt, I remember how hard it was. That fuels my own passion to help as many people as I can!
What was interesting was seeing how different our group of 2,500 health coaches was when compared to the general population. The average weight loss per person in that room was 60 pounds, but some have lost much more than that. Some coaches are still on their weight loss journey so not everyone there was at their goal, but the percentage of people at a healthy weight in that room was far greater than the general population.
Seeing and talking to people who have successfully maintained their weight loss for as long as nine years was incredibly inspirational and encouraging! It also speaks to the reality that truly embracing this program in its entirety - including Maintenance - ensures long-term success. These individuals have beaten the odds that say that over 85% of people who lose weight regain the weight, plus additional weight, within two years.
Maintaining over time doesn't just happen, of course. These individuals made a conscious choice to permanently change their eating habits and their lifestyle. That is a choice that has to be reinforced every day.
Interestingly, there was another factor that impacted the ability of these individuals to maintain their weight loss. Take Shape for Life/Medifast just completed a two-year study looking at long-term success rates and found that Take Shape for Life health coaches are four times more likely to reach and maintain a healthy weight - FOUR TIMES! I believe one of the reasons this is true is that we can't coach with integrity unless we're actually doing these things ourselves. Talking with others keeps me mindful of what I need to be doing myself and keeps me in a health-focused mindset. I became a health coach to help others, but it has also made the difference in helping me maintain my own weight loss and continue my own optimal health journey.
No matter where you are on your journey - just starting out, nearing (or at) your goal, or somewhere in-between, you have in your hands the tools you need to reach and maintain a healthy weight. The tools I'm talking about aren't just the Medifast meals (although they are wonderful and are the catalyst for our weight loss). You are learning new, healthy habits along the way: eating small, frequent meals, drinking lots of water, incorporating activity and exercise, tapping into support, and making daily choices that support your long-term goal. All of these things together will ensure your long-term success!
That long-term success begins with the choices you'll make today, so choose wisely :-)
Because of the growing obesity epidemic, I felt a sense of urgency at this convention - more than I've ever felt it before. More and more people have crossed the line from overweight to obese and the health repercussions are wreaking havoc in their lives. This growing epidemic is evident everywhere we go and was certainly visible at the airport and as we spent a pre-convention day at Downtown Disney. Seeing people struggle to walk, some literally huffing and puffing, others barely fitting into airline seats - it breaks my heart! I was there once and I remember how I felt, I remember how hard it was. That fuels my own passion to help as many people as I can!
What was interesting was seeing how different our group of 2,500 health coaches was when compared to the general population. The average weight loss per person in that room was 60 pounds, but some have lost much more than that. Some coaches are still on their weight loss journey so not everyone there was at their goal, but the percentage of people at a healthy weight in that room was far greater than the general population.
Seeing and talking to people who have successfully maintained their weight loss for as long as nine years was incredibly inspirational and encouraging! It also speaks to the reality that truly embracing this program in its entirety - including Maintenance - ensures long-term success. These individuals have beaten the odds that say that over 85% of people who lose weight regain the weight, plus additional weight, within two years.
Maintaining over time doesn't just happen, of course. These individuals made a conscious choice to permanently change their eating habits and their lifestyle. That is a choice that has to be reinforced every day.
Interestingly, there was another factor that impacted the ability of these individuals to maintain their weight loss. Take Shape for Life/Medifast just completed a two-year study looking at long-term success rates and found that Take Shape for Life health coaches are four times more likely to reach and maintain a healthy weight - FOUR TIMES! I believe one of the reasons this is true is that we can't coach with integrity unless we're actually doing these things ourselves. Talking with others keeps me mindful of what I need to be doing myself and keeps me in a health-focused mindset. I became a health coach to help others, but it has also made the difference in helping me maintain my own weight loss and continue my own optimal health journey.
No matter where you are on your journey - just starting out, nearing (or at) your goal, or somewhere in-between, you have in your hands the tools you need to reach and maintain a healthy weight. The tools I'm talking about aren't just the Medifast meals (although they are wonderful and are the catalyst for our weight loss). You are learning new, healthy habits along the way: eating small, frequent meals, drinking lots of water, incorporating activity and exercise, tapping into support, and making daily choices that support your long-term goal. All of these things together will ensure your long-term success!
That long-term success begins with the choices you'll make today, so choose wisely :-)
Friday, July 15, 2011
A Giant Step Forward
Four years ago today I was finishing up my third week on 5&1. It was my birthday and I'd had a disappointing weigh in, only losing one pound that week. Here's part of what I wrote:
Interestingly, I ended up writing a second blog that day . . . a blog that was the beginning of me learning to be honest about my feelings:
Learning to be honest with myself instead of pasting on a smile and literally stuffing my feelings was a giant step in what became a life-changing journey for me. I not only had to make choices with what I ate, but I began to understand the importance of choosing to honestly face and acknowledge my feelings - good and bad. As a result, the year I turned 55 WAS the year that I finally took control of my health and truly got more than my life back - I got an entirely new life that I couldn't have imagined. For that I praise God!
Today I am 59, just one year away from the age that made me gulp big just four years ago :-). Because I am healthy and feel fabulous, I am not fearful about the fact that the 60's are just around the corner. I am committed to being as healthy and active as possible for a long, long time to come!
Have a great Friday, and remember to choose wisely :-)
*****
I am leaving this morning for a weekend in Chicago with my parents and all three siblings, then flying to Orlando on Monday with my husband for the 2011 Take Shape for Life National Convention . I'll return to blogging the week of July 25. Until then, you know what to do :-). Blessings!
"I have to admit that I'm a bit disappointed that I only lost a pound, but I have to remind myself that this is a marathon, not a sprint! I was hoping to lose 20 pounds the first month, but unless my body does a dramatic shift this next week, that won't happen. But a pound is a pound, and I'll take it!
I'm really, REALLY hoping that I'm not going to lose at one pound a week for the rest of the journey, though. I have a LONG way to go and the thought of doing it one pound/one week at a time is a bit depressing. I'm going to stay 100% on plan and hope that I see a bit more encouragement from the scale next week. I am reminding myself that I've dropped one pant size and that the smaller size is starting to get loose, that my blood glucose level has dropped to a normal level, and that I generally FEEL better.
I turned 55 today - halfway between 50 and (GULP!) 60. I don't quite know how I got here so fast :-) , but it happened faster than I could have imagined! I really want this year to be the turning point for me in terms of my two decade battle with weight. When I celebrate my birthday next year, I want to look back on the year of 55 as the year that I took control of my health.
So I will stay on plan today, which is the best gift I can give myself. No excuses, no compromises, and I won't allow a [slightly] disappointing weigh-in to get me off track."
Interestingly, I ended up writing a second blog that day . . . a blog that was the beginning of me learning to be honest about my feelings:
"I posted early today about my third week weigh-in and how I'd only lost one pound this past week. I put a pretty upbeat face on the whole thing, trying to sound as positive as I possibly could.
Now the truth :-) - I was pretty ticked off that I only lost one pound this week. Whew! Now I feel better! When I posted earlier, I was trying to say the things that I "though I should say" rather than being honest with my feelings - an old habit I am trying to break. People tend to see me as an upbeat, cheerleader type of individual, so I find myself wanting to live up to that image. When I find that I'm having feelings contrary to my "public" persona, I often stuff those feelings (and stuff my mouth at the same time . . . )
So I left for church this morning feeling pretty frustrated about my one pound loss and a bit guilty that I wasn't totally in my blog about how I was really feeling, because it went far beyond being "a bit disappointed." Funny thing happened in church - I got my eyes off myself and on the Lord, and I was able to really worship. And as I entered into praise and worship, the Lord spoke to my heart and asked if I was willing to be obedient, even when I didn't see results, even if I didn't have the instant gratification I was looking for.
Hmmm . . . I had to think about that a minute. I want everything now - delayed gratification is not something I've ever developed an appetite for. I want the big weight loss numbers and the affirmation of others that I'm doing great - and I realized that my focus is more on the results than the process. But I was challenged in church this morning to see the value of the process. Changing habits takes time, especially if the change is to be a lasting change. There is a lot to learn and experience by going through the process. Developing patience and a real appreciation of the value of delayed gratification doesn't come quickly (duh!) - it's going to take time. I was reminded this morning that the Lord wants to use Take Shape for Life/Medifast to accomplish more in me than just weight loss. Learning to stay the course even when it's not exciting is an important lesson for me, as I'm a bit of an excitement junkie. I don't do "routine and boring" very well, but there is certainly value in developing expertise and grace in the routine."
Learning to be honest with myself instead of pasting on a smile and literally stuffing my feelings was a giant step in what became a life-changing journey for me. I not only had to make choices with what I ate, but I began to understand the importance of choosing to honestly face and acknowledge my feelings - good and bad. As a result, the year I turned 55 WAS the year that I finally took control of my health and truly got more than my life back - I got an entirely new life that I couldn't have imagined. For that I praise God!
Today I am 59, just one year away from the age that made me gulp big just four years ago :-). Because I am healthy and feel fabulous, I am not fearful about the fact that the 60's are just around the corner. I am committed to being as healthy and active as possible for a long, long time to come!
Have a great Friday, and remember to choose wisely :-)
*****
I am leaving this morning for a weekend in Chicago with my parents and all three siblings, then flying to Orlando on Monday with my husband for the 2011 Take Shape for Life National Convention . I'll return to blogging the week of July 25. Until then, you know what to do :-). Blessings!
Thursday, July 14, 2011
Eating What We Want
Yesterday I blogged about choosing between eating what we want and wearing what we want. One of my friends commented "Or we can do both by bringing what we WANT to eat in line with what WILL further our weight loss and maintenance goals! I do eat what I want! I eat exactly what I want! But what I want is to eat what will bring me to my long-term goal of optimal health. So I have deliberately aligned my wants with my desires and goals for my life."
I love her perspective and her deliberate choice to align her wants with her desires and goals. Getting into that mindset and getting to a point where we truly only eat what we want and only want what's healthy is a great place to be.
Here's my personal challenge: Often I really DO want to eat is whatever is fried, high fat, high sugar, high carb. Three plus years past goal, my fat girl taste buds haven't gone away. I've heard people talk about how, after they reached goal, those old food items don't even sound good or taste good to them anymore. I can't honestly say that. If left to my own devices and if I chose to follow the dictates of my taste buds, I would probably choose a fried chicken leg and thigh over a boneless, skinless baked chicken breast every time. I would go back to eating loaded baked potatoes and would keep baked goods in the house to satisfy my nagging sweet tooth. I would order the 400 calorie coffee beverages at my coffee house. Restaurant menus still look pretty good to me and there are times when I'm tempted to order a big old plate of pasta swimming in a cream sauce.
So, to be honest, I don't just eat what I want because although those high fat, high carb, high sugar items may be what I want to eat sometimes, I want something even more than those things: I want to remain thin and healthy. What I may want to eat isn't always aligned with my goals, so it comes down to a constant need to make a deliberate choice.
That makes Maintenance a bit more challenging, to be sure. But I'm sharing this to hopefully encourage you! While I sincerely hope that your experience is more like my friend's because it will make those choices easier if you naturally gravitate toward healthy options, you can still be successful even if that's not your experience.
I still have to make deliberate choices every day and sometimes those choices aren't easy. To support my long-term goal of staying healthy, I keep a "clean" kitchen and keep all of those unhealthy things out of the house. I simply don't drink calories so even though those specialty drinks still sound good to me, I choose to not order them (I get an Americano with sugar-free syrup instead). When I go out to a restaurant, I understand that the over-sized plate of pasta in cream sauce is brimming with calories and fat and low on nutrition and I know I'll feel sluggish after eating it, so I opt for a lean protein and vegetable/salad selection instead.
Because what I REALLY want is to stay thin, I want to be optimally healthy, I make choices that support what I want. I don't want to settle for immediate gratification at the expense of my long-term goals. It may not be easy, but it is certainly worth it! Our choices matter, so choose wisely :-)
I love her perspective and her deliberate choice to align her wants with her desires and goals. Getting into that mindset and getting to a point where we truly only eat what we want and only want what's healthy is a great place to be.
Here's my personal challenge: Often I really DO want to eat is whatever is fried, high fat, high sugar, high carb. Three plus years past goal, my fat girl taste buds haven't gone away. I've heard people talk about how, after they reached goal, those old food items don't even sound good or taste good to them anymore. I can't honestly say that. If left to my own devices and if I chose to follow the dictates of my taste buds, I would probably choose a fried chicken leg and thigh over a boneless, skinless baked chicken breast every time. I would go back to eating loaded baked potatoes and would keep baked goods in the house to satisfy my nagging sweet tooth. I would order the 400 calorie coffee beverages at my coffee house. Restaurant menus still look pretty good to me and there are times when I'm tempted to order a big old plate of pasta swimming in a cream sauce.
So, to be honest, I don't just eat what I want because although those high fat, high carb, high sugar items may be what I want to eat sometimes, I want something even more than those things: I want to remain thin and healthy. What I may want to eat isn't always aligned with my goals, so it comes down to a constant need to make a deliberate choice.
That makes Maintenance a bit more challenging, to be sure. But I'm sharing this to hopefully encourage you! While I sincerely hope that your experience is more like my friend's because it will make those choices easier if you naturally gravitate toward healthy options, you can still be successful even if that's not your experience.
I still have to make deliberate choices every day and sometimes those choices aren't easy. To support my long-term goal of staying healthy, I keep a "clean" kitchen and keep all of those unhealthy things out of the house. I simply don't drink calories so even though those specialty drinks still sound good to me, I choose to not order them (I get an Americano with sugar-free syrup instead). When I go out to a restaurant, I understand that the over-sized plate of pasta in cream sauce is brimming with calories and fat and low on nutrition and I know I'll feel sluggish after eating it, so I opt for a lean protein and vegetable/salad selection instead.
Because what I REALLY want is to stay thin, I want to be optimally healthy, I make choices that support what I want. I don't want to settle for immediate gratification at the expense of my long-term goals. It may not be easy, but it is certainly worth it! Our choices matter, so choose wisely :-)
Wednesday, July 13, 2011
The Choices We Face
I love Facebook and often get inspiration for my blogs from reading the posts from my friends. Yesterday one of my friends posted a status update that absolutely inspired me! Here's what she posted: "I can eat what I want or I can wear what I want! I can't do both. Life is a choice. I choose not to be obese ever again!"
My friend nailed it! Life is all about choices and as much as we wish we could "have the cake and eat it, too," the reality is that we can't. Every choice we make has a consequence, good or bad.
There may be a few fortunate people in the world who can eat whatever they want and stay thin (although I have learned that there is a vast difference between being thin and healthy - the two are not necessarily synonymous!), but let's face it. The fact that we're here - and I do mean WE - means that we aren't one of those fortunate few. Regardless of whether we started this program to lose 10 or 15 stubborn pounds or whether we needed to lose well over 100 pounds, we're all here because we simply can't eat what we want and still be at a healthy weight and in the size we want to be.
We can bemoan the reality of our existence, which will basically get us no where other than depressed at our situation and terribly envious of those fortunate few, or we can accept the fact that we will always have to make choices.
It's been over three years since I reached my goal, losing 126 pounds in less than a year, and I still have to make choices every day. Those of you who've read my blogs for a while know I haven't done Maintenance perfectly and there are still days when I struggle to make the choices I need to make. There have been times when I've made the decision to go back on 5&1 for a while to once again rein things in. Part of my long-term strategy, still in process, is to make enough wise choices enough of the time so that I can maintain without having to resort to a mini-Medifast blitz.
That said, what I am realizing is that more and more my everyday choices are supporting my long-term goal of truly living in optimal health. I know that I have to choose whether to eat whatever I want or to be able to wear whatever I want. More important than my wardrobe selection, of course, is that I also have to choose whether I am going to eat whatever I want or choose to be healthy. I choose healthy!
I can never go back to being 268 pounds. I can never go back to the despair I felt at that weight. I can never again put myself in a position due to my obesity and poor eating habits to reintroduce type 2 diabetes into my life.
So I choose to eat healthy and to do the things I need to do to stay healthy. I don't look at the fried, high-fat, high-sugar foods I used to inhale and think "I can't have those anymore." Instead I think, "I can have them if I want, but I am choosing something healthy instead because I am choosing to be healthy." There's no deprivation in that, just the recognition that I am making the choices that will get me what I really want.
You have the same choices facing you everyday, too. Choose wisely :-)
My friend nailed it! Life is all about choices and as much as we wish we could "have the cake and eat it, too," the reality is that we can't. Every choice we make has a consequence, good or bad.
There may be a few fortunate people in the world who can eat whatever they want and stay thin (although I have learned that there is a vast difference between being thin and healthy - the two are not necessarily synonymous!), but let's face it. The fact that we're here - and I do mean WE - means that we aren't one of those fortunate few. Regardless of whether we started this program to lose 10 or 15 stubborn pounds or whether we needed to lose well over 100 pounds, we're all here because we simply can't eat what we want and still be at a healthy weight and in the size we want to be.
We can bemoan the reality of our existence, which will basically get us no where other than depressed at our situation and terribly envious of those fortunate few, or we can accept the fact that we will always have to make choices.
It's been over three years since I reached my goal, losing 126 pounds in less than a year, and I still have to make choices every day. Those of you who've read my blogs for a while know I haven't done Maintenance perfectly and there are still days when I struggle to make the choices I need to make. There have been times when I've made the decision to go back on 5&1 for a while to once again rein things in. Part of my long-term strategy, still in process, is to make enough wise choices enough of the time so that I can maintain without having to resort to a mini-Medifast blitz.
That said, what I am realizing is that more and more my everyday choices are supporting my long-term goal of truly living in optimal health. I know that I have to choose whether to eat whatever I want or to be able to wear whatever I want. More important than my wardrobe selection, of course, is that I also have to choose whether I am going to eat whatever I want or choose to be healthy. I choose healthy!
I can never go back to being 268 pounds. I can never go back to the despair I felt at that weight. I can never again put myself in a position due to my obesity and poor eating habits to reintroduce type 2 diabetes into my life.
So I choose to eat healthy and to do the things I need to do to stay healthy. I don't look at the fried, high-fat, high-sugar foods I used to inhale and think "I can't have those anymore." Instead I think, "I can have them if I want, but I am choosing something healthy instead because I am choosing to be healthy." There's no deprivation in that, just the recognition that I am making the choices that will get me what I really want.
You have the same choices facing you everyday, too. Choose wisely :-)
Tuesday, July 12, 2011
The Disconnect
In preparation for a total knee replacement I will have on August 2 (just 3 weeks away!), yesterday I had to attend a joint clinic at the hospital. A nurse spent about 90 minutes reviewing information we need to prepare for surgery and outlining what to expect following the surgery, both during the hospital stay and following discharge to home.
The nurse talked about the importance of weight management to prolong the longevity of our new joints and said that excessive weight could potentially cause the joint to wear out more quickly. She explained that pressure equaling twice our body weight was put on our knees with each step we take, and that when we take stairs the pressure increases to four times our body weight (my orthopedic surgeon told me the same thing). What was ironic was that this nurse (very nice and very knowledgeable) probably needed to lose 80-100 pounds and was herself just a couple months post-op from her own joint replacement.
This was a stark reminder to me that most of us don't need more knowledge in order to get to a healthy weight - we just have to make the decision to do it.
I remember having well-intentioned friends (and they WERE well intentioned) make suggestions to me about how to eat in order to lose weight. Whenever they did, I would smile and assure them that my need to lose weight had absolutely nothing to do with a lack of knowledge on how to do it, and I was also keenly aware of the health risks associated with obesity. Even after being diagnosed with Type 2 diabetes in September of 2005 and having seen the devastating complications of diabetes in several family members, I made only modest and temporary changes to my eating, losing 36 pounds on another program before turning around and regaining 28 of them.
The news is filled with articles about the rising obesity epidemic and warnings about all of the associated health risks. Most of us have more than enough information to make an informed decision.
A recent article posted on the internet said that "Most type 2 diabetic patients are well informed about their disease and have good access to health care, though they still choose to live unhealthy lifestyles. In the largest nongovernmental study of its kind, researchers found that while awareness surrounding diabetes has increased in the last decade, preventative measures have not been taken more seriously. Almost one in five people with type 2 diabetes said they preferred to take medicine for their health problems instead of changing their lifestyle."
The challenge, of course, is that many of us struggle with a disconnect between what we know and making the choice to fundamentally change our behavior. Change isn't easy, especially at first, but each time we make the choice to do the right thing, it becomes a bit easier to make the next choice. Day after day, those individual choices become new, healthy habits.
We have all of the information we need to be successful on Take Shape for Life/Medifast. We have products that have been proven safe and effective in published clinical studies, produced by a company with a solid 30-year track record. The variable in all of this is whether or not we will make the choice to actually do it. Choose wisely :-)
The nurse talked about the importance of weight management to prolong the longevity of our new joints and said that excessive weight could potentially cause the joint to wear out more quickly. She explained that pressure equaling twice our body weight was put on our knees with each step we take, and that when we take stairs the pressure increases to four times our body weight (my orthopedic surgeon told me the same thing). What was ironic was that this nurse (very nice and very knowledgeable) probably needed to lose 80-100 pounds and was herself just a couple months post-op from her own joint replacement.
This was a stark reminder to me that most of us don't need more knowledge in order to get to a healthy weight - we just have to make the decision to do it.
I remember having well-intentioned friends (and they WERE well intentioned) make suggestions to me about how to eat in order to lose weight. Whenever they did, I would smile and assure them that my need to lose weight had absolutely nothing to do with a lack of knowledge on how to do it, and I was also keenly aware of the health risks associated with obesity. Even after being diagnosed with Type 2 diabetes in September of 2005 and having seen the devastating complications of diabetes in several family members, I made only modest and temporary changes to my eating, losing 36 pounds on another program before turning around and regaining 28 of them.
The news is filled with articles about the rising obesity epidemic and warnings about all of the associated health risks. Most of us have more than enough information to make an informed decision.
A recent article posted on the internet said that "Most type 2 diabetic patients are well informed about their disease and have good access to health care, though they still choose to live unhealthy lifestyles. In the largest nongovernmental study of its kind, researchers found that while awareness surrounding diabetes has increased in the last decade, preventative measures have not been taken more seriously. Almost one in five people with type 2 diabetes said they preferred to take medicine for their health problems instead of changing their lifestyle."
The challenge, of course, is that many of us struggle with a disconnect between what we know and making the choice to fundamentally change our behavior. Change isn't easy, especially at first, but each time we make the choice to do the right thing, it becomes a bit easier to make the next choice. Day after day, those individual choices become new, healthy habits.
We have all of the information we need to be successful on Take Shape for Life/Medifast. We have products that have been proven safe and effective in published clinical studies, produced by a company with a solid 30-year track record. The variable in all of this is whether or not we will make the choice to actually do it. Choose wisely :-)
Monday, July 11, 2011
What's Your "Eager Meter" Setting?
I have a question for you today, one you've probably never been asked before. Ready? What's the current setting on your eager meter when it comes to being on this program?
I have to be honest and tell you that until attending a workshop a while back, I didn't even know I HAD an eager meter, let alone have a clue to what it was set on. The speaker at the workshop posed that question, then explained the difference between being willing and being eager. Back when I was still working at the hospital, "willing" is what I was about 7:00 AM every Monday morning when my alarm would go off announcing the start of a new work week. I was willing to head to the office, but I wouldn't have described my attitude as "eager." "Eager" would have described me as I locked my office door at 4:30 on a Friday afternoon when I was looking forward to a fun weekend :-).
The workshop speaker stated that we have 100% control over our "eager meters" and have the ability to switch from "willing" to "eager" whenever we choose to do so. The difference between being willing to be on this program and being eager can make all the difference in whether this journey is drudgery and something to be endured or whether you find joy in the journey and wake up most days excited to be a day closer to your goal.
Please understand that I did NOT wake up every single morning excited to face another day of five Medifast meals and a simple lean and green. There were certainly days when I inwardly groaned at the very thought of opening another little white packet and had to focus on just taking it a meal at a time. However, I realized that I was going to be on the program for the better part of a year and I didn't want to spend that time living in a semi-miserable state, so I tried hard to adopt an attitude of gratitude and anticipation.
While I certainly celebrated each time the scale showed another drop, I also looked for and celebrated all of the non-scale victories along the way - things like dropping a size or being able to cross my legs or walk up a flight of stairs without huffing and puffing. Looking for these kinds of things helped me keep my "eager meter" running.
Choosing our attitude is one of the choices we get to make while we're on our weight loss journey, and we can choose to be willing to be on program or we can choose to be eager about getting healthy. The choice is always ours to make . . . choose wisely :-)
I have to be honest and tell you that until attending a workshop a while back, I didn't even know I HAD an eager meter, let alone have a clue to what it was set on. The speaker at the workshop posed that question, then explained the difference between being willing and being eager. Back when I was still working at the hospital, "willing" is what I was about 7:00 AM every Monday morning when my alarm would go off announcing the start of a new work week. I was willing to head to the office, but I wouldn't have described my attitude as "eager." "Eager" would have described me as I locked my office door at 4:30 on a Friday afternoon when I was looking forward to a fun weekend :-).
The workshop speaker stated that we have 100% control over our "eager meters" and have the ability to switch from "willing" to "eager" whenever we choose to do so. The difference between being willing to be on this program and being eager can make all the difference in whether this journey is drudgery and something to be endured or whether you find joy in the journey and wake up most days excited to be a day closer to your goal.
Please understand that I did NOT wake up every single morning excited to face another day of five Medifast meals and a simple lean and green. There were certainly days when I inwardly groaned at the very thought of opening another little white packet and had to focus on just taking it a meal at a time. However, I realized that I was going to be on the program for the better part of a year and I didn't want to spend that time living in a semi-miserable state, so I tried hard to adopt an attitude of gratitude and anticipation.
While I certainly celebrated each time the scale showed another drop, I also looked for and celebrated all of the non-scale victories along the way - things like dropping a size or being able to cross my legs or walk up a flight of stairs without huffing and puffing. Looking for these kinds of things helped me keep my "eager meter" running.
Choosing our attitude is one of the choices we get to make while we're on our weight loss journey, and we can choose to be willing to be on program or we can choose to be eager about getting healthy. The choice is always ours to make . . . choose wisely :-)
Sunday, July 10, 2011
Temporary Change or Permanent Change?
"Change motivated by conflict will always be temporary; change motivated by desired outcomes can lead to permanent change." To make change permanent, we need to move from solving a problem to creating something in our lives.
When I started on Take Shape for Life/Medifast's 5&1 plan, I was trying to solve a couple of problems - my obesity and my Type 2 diabetes. Between eating six small, low-glycemic meals a day and losing a few pounds, my blood sugar numbers went down within a couple of weeks, so that "problem" began to improve almost immediately. Week by week, as I saw the pounds melt off and I dropped size after size, the pain of obesity began to ease. Had my focus remained on solving my problems, I'm not sure I would have ever reached my goal. By the time I'd lost 60 pounds and was 200 pounds, I looked and felt a LOT better. I was out of women's sizes and my blood sugar remained normal. I was pretty tired of being on plan and I remember toying with the idea of quitting. I remember walking through the grocery store, loading my cart with lean protein and my greens while smelling great things from the bakery. I took note of all of the people pushing carts loaded with very Medifast-unfriendly food, and many of these people were quite a bit heavier than I was. I remember being mad that I was still on such a restrictive plan while other people were eating all of the "fun stuff," and I began to rationalize. I was 55, I had 4 grandchildren, I was wearing size 16, and I momentarily thought that where I was at was good enough.
Thankfully, I came out of that thinking pretty quickly, before I allowed it to take me down a road I didn't want to take. What brought me back and kept me moving forward was a vision I had in my mind of being at a healthy weight and wearing a small size. I imagined the joy at finally reaching my goal, and I knew if I stopped short of my goal I would feel like I had settled for less than what I really wanted.
What I didn't realize at the time was that I had done exactly what the quote at the beginning of my blog stated - I moved from solving a problem to creating something in my life. My focus was on moving forward towards something I wanted rather than moving away from something I didn't want. Ultimately, that made all of the difference for me.
It still makes a difference. My focus now is on continuing on the path to optimal health. Optimal health looks different for each of us, but I have a clear vision in my mind of what optimal health is for me. As long as I stay focused on what I want to create in my life, I am motivated to make the choices necessary to continue moving forward.
Today we each have to choose if we're going to look back at what brought us to this program, or if we're going to look forward at what we want to create in our lives. I'd rather create than problem solve - how about you? The choice is yours, so choose wisely :-)
When I started on Take Shape for Life/Medifast's 5&1 plan, I was trying to solve a couple of problems - my obesity and my Type 2 diabetes. Between eating six small, low-glycemic meals a day and losing a few pounds, my blood sugar numbers went down within a couple of weeks, so that "problem" began to improve almost immediately. Week by week, as I saw the pounds melt off and I dropped size after size, the pain of obesity began to ease. Had my focus remained on solving my problems, I'm not sure I would have ever reached my goal. By the time I'd lost 60 pounds and was 200 pounds, I looked and felt a LOT better. I was out of women's sizes and my blood sugar remained normal. I was pretty tired of being on plan and I remember toying with the idea of quitting. I remember walking through the grocery store, loading my cart with lean protein and my greens while smelling great things from the bakery. I took note of all of the people pushing carts loaded with very Medifast-unfriendly food, and many of these people were quite a bit heavier than I was. I remember being mad that I was still on such a restrictive plan while other people were eating all of the "fun stuff," and I began to rationalize. I was 55, I had 4 grandchildren, I was wearing size 16, and I momentarily thought that where I was at was good enough.
Thankfully, I came out of that thinking pretty quickly, before I allowed it to take me down a road I didn't want to take. What brought me back and kept me moving forward was a vision I had in my mind of being at a healthy weight and wearing a small size. I imagined the joy at finally reaching my goal, and I knew if I stopped short of my goal I would feel like I had settled for less than what I really wanted.
What I didn't realize at the time was that I had done exactly what the quote at the beginning of my blog stated - I moved from solving a problem to creating something in my life. My focus was on moving forward towards something I wanted rather than moving away from something I didn't want. Ultimately, that made all of the difference for me.
It still makes a difference. My focus now is on continuing on the path to optimal health. Optimal health looks different for each of us, but I have a clear vision in my mind of what optimal health is for me. As long as I stay focused on what I want to create in my life, I am motivated to make the choices necessary to continue moving forward.
Today we each have to choose if we're going to look back at what brought us to this program, or if we're going to look forward at what we want to create in our lives. I'd rather create than problem solve - how about you? The choice is yours, so choose wisely :-)
Friday, July 8, 2011
A Look Back
It's hard to believe that it's been over four years since I started on this amazing and life-changing journey. I had never blogged before I started this program, but I am SO glad that I decided to start blogging beginning with Day 1 of 5&1, because it's just a wonderful reminder to me of all that happened along the way.
Here's a blog I wrote on Day 6 of my journey, just over four years ago:
Four years later, and over three years since reaching my goal, I know that the biggest change wasn't what happened outside as I lost 126 pounds - the biggest change was what happened inside as my heart and mind were renewed. God's strength was - and is - made perfect in my weakness and He alone gets the glory for all that has happened in my life since the summer of 2007.
This journey is truly transformational, if you allow it to be. The choice to transform, inside and out, is yours. Choose wisely :-)
Here's a blog I wrote on Day 6 of my journey, just over four years ago:
I'm so excited to be coming close to the end of Day 6 - still 100% on plan and feeling great! I'm amazed at how good I feel. It must be because I'm not over-stuffing myself AND I'm eating nutrient-dense food. And, I have real hope and a realistic expectation that this is IT and that, in time, I will finally reach a healthy weight for me.
It's hard to imagine right now what it will feel like when I reach my goal. Not "if" I meet my goal, but "when" I meet my goal. What a difference six days can make! This is the first time (as far as I can remember) that I have EVER stayed on any plan for six days in a row. I remember being 25 and weighing 119, and I remember thinking at 119 lbs. and 5 ft. 5 in. that I was still too heavy, that my 35" hips were too big. Groan! I remember, several years later, postponing my annual exam by several months because I was embarrassed to get on the scale at 139 pounds. I remember having a 21 in. waist after having my first child and still feeling fat. How sad! I can't help but wonder if the fact that I had such a bad self image back then somehow contributed to my horrible weight gain leading up to today. Since I never felt good about my body, gaining weight didn't really change my body image that much, just confirmed it. Does that make sense?
I'm trying to make sure my thinking/body image doesn't inadvertently sabotage my dieting efforts. The truth is, back then, when I was thin (by anybody's standards), I thought I was heavier than I was, and now, at a size 22/24, I think I look smaller than I really do (I'm often surprised when I see a candid photo of myself and see how large I really am, and I usually think it was just taken at a "bad angle"). Part of the challenge I'm facing right now is finding my way to a realistic body image - facing the reality of my body today, and mentally (and emotionally) preparing for the day when the scale, my BMI, and the size of my clothes declare me "normal" once again.
In the Bible, Romans 12:1 says, " . . . in view of God's mercy, offer your bodies as living sacrifices, holy and pleasing to God--this is your spiritual act of worship." Verse 2 says, in part, " . . . be transformed by the renewing of your mind." This are two really good verses for me to focus on right now. First of all, it's a radical thought that committing to taking better care of my body can be an act of worship. Without being encumbered by my too-large body, I know I will be more free and open to serving my Heavenly Father, instead of making excuses or not having enough energy. Secondly, verse 2 tells me that part of transformation comes through a renewing of my mind. I need God's help for that! I cannot do this in my own strength, but as I allow the Lord to work in and through me, His strength will be made perfect in my own weakness. In the end, He alone will get the glory for any success I realize.
Four years later, and over three years since reaching my goal, I know that the biggest change wasn't what happened outside as I lost 126 pounds - the biggest change was what happened inside as my heart and mind were renewed. God's strength was - and is - made perfect in my weakness and He alone gets the glory for all that has happened in my life since the summer of 2007.
This journey is truly transformational, if you allow it to be. The choice to transform, inside and out, is yours. Choose wisely :-)
Thursday, July 7, 2011
Surviving or Thriving?
Are you surviving or thriving right now? Losing weight and letting go of unhealthy habits isn't easy and sometimes it might feel like you're hanging on by a thread with the goal of just surviving another day on plan. I completely understand that feeling, and there were days when I was on Take Shape for Life/Medifast's 5&1 plan when I felt the same way.
But my goal is no longer to survive, it's to THRIVE - to bloom wherever I'm planted and find joy along the journey and not just hope there's some joy at my destination. That doesn't mean that I've adopted an unrealistic, sugar-sweetened view of life, because the journey itself is difficult - LIFE is difficult! When you add the challenge of losing weight to the other challenges you're facing in your life, it can seem like it's too much sometimes, unless you've embraced a "thrive, not just survive" attitude.
This weight loss journey can be one of the most important journeys of your life, if you'll let it. While I was losing my 126 pounds, I saw a lot of things change for me internally. How I thought about food changed, how I reacted to the stuff of life changed, how I felt about myself changed, and most important, my relationship with my Heavenly Father grew.
Several months into my journey, somewhere in the fall of 2007, I told my husband that I had a sense that this journey was about a lot more than just me losing weight. I told my husband that I felt like God was somehow going to use this in my life for more than just getting me to a healthy weight. I had no idea what that might be, but I knew (and I know) that God doesn't waste any of the experiences in our lives, if we allow Him to work in and through them (and us). So I had an attitude of expectation as I continued moving towards my goal and really embraced the idea of looking for joy along the way.
I set a lot of mini-goals to keep me excited about the journey, and I celebrated as I reached each one. I didn't attach a date to the mini-goals, because I knew that I had no control over how long it would take my body to drop the weight - I could only control whether or not I stayed on plan. Reaching each mini-goal recharged my batteries just a bit and propelled me on towards my next mini-goal. Along the way I looked for and celebrated all of the non-scale victories (like realizing that my thighs no longer touched when I walked!), and I continued to commit my journey to the Lord.
What I didn't realize was the way that my own journey would encourage so many of my family members and friends to begin their own weight loss journey. I've seen my husband, my son, my son-in-law, both my parents, and some of my closest friends lose weight and get healthy. After watching me for four years, my sister just got started on the program (today is Day 5 for her). It's so exciting! That excitement continues as I talk to people every day who are now losing weight and getting excited and optimistic about their life.
My encouragement to you today is not only to stay on plan, but to THRIVE in the process! Look for joy on the journey, and don't be surprised at the changes that will happen in and to you along the way - watch for them :-). Those changes will happen one day, one meal, and one choice at a time. Choose wisely :-)
But my goal is no longer to survive, it's to THRIVE - to bloom wherever I'm planted and find joy along the journey and not just hope there's some joy at my destination. That doesn't mean that I've adopted an unrealistic, sugar-sweetened view of life, because the journey itself is difficult - LIFE is difficult! When you add the challenge of losing weight to the other challenges you're facing in your life, it can seem like it's too much sometimes, unless you've embraced a "thrive, not just survive" attitude.
This weight loss journey can be one of the most important journeys of your life, if you'll let it. While I was losing my 126 pounds, I saw a lot of things change for me internally. How I thought about food changed, how I reacted to the stuff of life changed, how I felt about myself changed, and most important, my relationship with my Heavenly Father grew.
Several months into my journey, somewhere in the fall of 2007, I told my husband that I had a sense that this journey was about a lot more than just me losing weight. I told my husband that I felt like God was somehow going to use this in my life for more than just getting me to a healthy weight. I had no idea what that might be, but I knew (and I know) that God doesn't waste any of the experiences in our lives, if we allow Him to work in and through them (and us). So I had an attitude of expectation as I continued moving towards my goal and really embraced the idea of looking for joy along the way.
I set a lot of mini-goals to keep me excited about the journey, and I celebrated as I reached each one. I didn't attach a date to the mini-goals, because I knew that I had no control over how long it would take my body to drop the weight - I could only control whether or not I stayed on plan. Reaching each mini-goal recharged my batteries just a bit and propelled me on towards my next mini-goal. Along the way I looked for and celebrated all of the non-scale victories (like realizing that my thighs no longer touched when I walked!), and I continued to commit my journey to the Lord.
What I didn't realize was the way that my own journey would encourage so many of my family members and friends to begin their own weight loss journey. I've seen my husband, my son, my son-in-law, both my parents, and some of my closest friends lose weight and get healthy. After watching me for four years, my sister just got started on the program (today is Day 5 for her). It's so exciting! That excitement continues as I talk to people every day who are now losing weight and getting excited and optimistic about their life.
My encouragement to you today is not only to stay on plan, but to THRIVE in the process! Look for joy on the journey, and don't be surprised at the changes that will happen in and to you along the way - watch for them :-). Those changes will happen one day, one meal, and one choice at a time. Choose wisely :-)
Wednesday, July 6, 2011
Mixed Messages
They are out to get us. They're everywhere, and the mixed messages they send are enough to make us crazy! Who's the "they" I'm referring to? The media and the fast food industry - talk about a deadly pair!
You and I see it every day - ads for every kind of fattening and unhealthy food you can imagine, often right next to the latest "lose weight quick" ad, next to a recipe for a high-calorie, high-fat dish, next to the latest warning from the medical community about the growing danger of obesity and obesity-related disease. Does this dichotomy make you as crazy at it makes me? The information out there is confusing and contradictory. On the one hand, we're being repeatedly warned about the health risks of obesity, while on the other hand we are bombarded with ads for things that will make the obesity epidemic even worse.
We simply can't eat the foods advertised in all of those glitzy ads and get to a healthy weight. Those high calorie/high fat recipes featured on the cover of magazines will only keep us on a path of obesity and disease. What most of us have figured out by now is that there is no magic diet that will melt away our excess weight while we sleep, or while we continue in our old and unhealthy patterns. Many of us have wasted way too much time and way too much money in a futile pursuit of something that doesn't exist.
Now for the good news!
You already have in your hands THE most clinically proven way to lose weight quickly and safely. You may or may not know that Medifast has been around for over 30 years and that the safety and efficacy of this program has been proven by multiple clinical studies at leading research institutions. There is NO faster way to lose weight safely than the program you're on, but it goes way beyond losing the weight, because our Take Shape for Life/Medifast program will also help you stay at your healthy weight.
Now that you have THE program in your hands, all you have to do is open 5 little packets today and eat a meal of lean protein and a green salad or vegetable - how simple is that? By doing so, you'll be one day closer to your goal, and that's a promise that's supported with solid research. There are no mixed media messages here - all we have to do is choose wisely :-)
You and I see it every day - ads for every kind of fattening and unhealthy food you can imagine, often right next to the latest "lose weight quick" ad, next to a recipe for a high-calorie, high-fat dish, next to the latest warning from the medical community about the growing danger of obesity and obesity-related disease. Does this dichotomy make you as crazy at it makes me? The information out there is confusing and contradictory. On the one hand, we're being repeatedly warned about the health risks of obesity, while on the other hand we are bombarded with ads for things that will make the obesity epidemic even worse.
We simply can't eat the foods advertised in all of those glitzy ads and get to a healthy weight. Those high calorie/high fat recipes featured on the cover of magazines will only keep us on a path of obesity and disease. What most of us have figured out by now is that there is no magic diet that will melt away our excess weight while we sleep, or while we continue in our old and unhealthy patterns. Many of us have wasted way too much time and way too much money in a futile pursuit of something that doesn't exist.
Now for the good news!
You already have in your hands THE most clinically proven way to lose weight quickly and safely. You may or may not know that Medifast has been around for over 30 years and that the safety and efficacy of this program has been proven by multiple clinical studies at leading research institutions. There is NO faster way to lose weight safely than the program you're on, but it goes way beyond losing the weight, because our Take Shape for Life/Medifast program will also help you stay at your healthy weight.
Now that you have THE program in your hands, all you have to do is open 5 little packets today and eat a meal of lean protein and a green salad or vegetable - how simple is that? By doing so, you'll be one day closer to your goal, and that's a promise that's supported with solid research. There are no mixed media messages here - all we have to do is choose wisely :-)
Tuesday, July 5, 2011
Doing Right . . . Feeling Good
Successful people do what is right no matter how they feel, and by doing right they feel good – John C. Maxwell
I don't know about you, but so often I want to feel good FIRST and allow the good feeling to give me the oomph I need to do what I need to do. Sometimes that works for me, but sometimes it doesn't. If I'm in the mood to clean out a closet, I can get to work and turn chaos into order in a short period of time. If I wake up with energy to spare, exercising is easy. If the scale gives me a number I'm happy with, making healthy choices is a natural.Like I said, sometimes waiting for the feeling works for me and sometimes it doesn't. Unfortunately, there are times the closet needs cleaning, or I need to exercise, or the scale is up a couple of pounds and I just don't feel like doing what I know I need to do. It's not easy to always make the choices I need to make when I'm just not feeling it. The problem is that when I don't do what I know I need to do, the inaction doesn't generate a good feeling - it produces guilt. I pass by the closet and look at the mess and know I really SHOULD get at it . . . I decide not to exercise and then, when it's too late in the day to work out, wish I had . . .
Inaction doesn't produce positive feelings and can put us into a downward spiral where the longer we don't take action, the harder it is to get started. I've seen this over and over again with people on this program. They start out enthusiastic and strong, then for a variety of reasons find themselves off plan. That's when the challenge comes, because many wait to get started again until they feel motivated - they wait for the good feeling so that they'll do what they need to do. Sometimes the good feeling comes and they're ready to get started again, but sometimes it doesn't. People who went off plan over the holidays are still struggling to get back on plan 100% today, almost four months later. They're frustrated and mad at themselves for what they think is their lack of willpower, and each day that passes only increases their frustration at themselves.
When we can take a giant step forward and do the right thing, whether we feel like it or not, an amazing thing happens. The good feelings we've been waiting for finally show up! They don't always show up right away (wouldn't it be great if they did?), but they do show up!
When I tackle a messy closet even when I don't feel like it, good feelings kick in. As I continue working and organizing, a surge of energy usually comes and carries me to completion. Whether or not the good feelings come during the project, they sure do show up when I'm finished and admiring the order I created! I may not feel like working out, but when I push through the "don't feel like it" and do it anyway, I'm always - always - glad that I did.
And when we get back on plan and do what we need to do, whether we feel like it or not, the good feelings eventually show up, too :-). There is a sense of relief that washes over us when we take control and do what we know we need to do, and the scale usually rewards us in short order, which brings more good feelings :-).
The good news is that by doing the right thing, we not only end up feeling better about ourselves, but that action brings the success we're hoping for. It all begins with the choice to move forward, whether we feel like it or not. Choose wisely :-)
Saturday, July 2, 2011
Surviving Another Holiday Weekend
The Fourth of July weekend is here, which means that many of us will be getting together with family members and friends for cookouts. In order to stay on plan and not get tripped up on all of the BBQ trappings, it's important to carefully plan what you're going to be eating this weekend.
It's OK to bring your own meat to grill, if needed, along with a great tossed salad to share. As a matter of fact, it's more than OK! So many of us are afraid of hurting someone's feelings or offending them if we don't eat their food, but the reality is that most people are VERY understanding when we explain that we're trying to eat healthy. If you're comfortable telling people that you're losing weight, let them know that as delicious as their food looks (and it probably will look good!), you are focused on getting to a healthy weight right now. If anything, they will be impressed by your resolve! :-)
This is a time to be selfish - just a bit, anyway! This is a time to focus on what YOU need to be doing for yourself, not worrying about whether or not great aunt Lucy will be offended if you don't eat her special dish :-). She loves you and she'll be fine, and you can assure her that you look forward to enjoying her wonderful cooking again when you're at your goal (and you will be able to do just that!).
Long weekends and holidays are difficult to navigate when you're on plan and the rest of the world is eating with abandon, but hang tough now and you'll be SO glad you did! It's time to put on your armor and pick up your sword. The key to getting through unscathed is planning, planning, planning. Write down ahead of time everything you plan to eat because writing it down will help to cement in your mind what you're going to eat. Writing it down will also give you a visual reminder of your plan, and this can be helpful in moments of temptation. Spend a little time thinking about what you REALLY want, and write that down, too! Write a paragraph about what life will be like for you when you're at goal - be descriptive! This will help you focus on what you REALLY want and may be helpful to you if food temptations arise. Plan, then commit, and don't let anything (or anyone, including great aunt Lucy) get between you and your goal this weekend.
This holiday is about so much more than what's on our plate, so take some time to reflect on the wonderful freedom we have and the price that was paid to secure it. Enjoy the time with your family and friends and remember to choose wisely :-)
It's OK to bring your own meat to grill, if needed, along with a great tossed salad to share. As a matter of fact, it's more than OK! So many of us are afraid of hurting someone's feelings or offending them if we don't eat their food, but the reality is that most people are VERY understanding when we explain that we're trying to eat healthy. If you're comfortable telling people that you're losing weight, let them know that as delicious as their food looks (and it probably will look good!), you are focused on getting to a healthy weight right now. If anything, they will be impressed by your resolve! :-)
This is a time to be selfish - just a bit, anyway! This is a time to focus on what YOU need to be doing for yourself, not worrying about whether or not great aunt Lucy will be offended if you don't eat her special dish :-). She loves you and she'll be fine, and you can assure her that you look forward to enjoying her wonderful cooking again when you're at your goal (and you will be able to do just that!).
Long weekends and holidays are difficult to navigate when you're on plan and the rest of the world is eating with abandon, but hang tough now and you'll be SO glad you did! It's time to put on your armor and pick up your sword. The key to getting through unscathed is planning, planning, planning. Write down ahead of time everything you plan to eat because writing it down will help to cement in your mind what you're going to eat. Writing it down will also give you a visual reminder of your plan, and this can be helpful in moments of temptation. Spend a little time thinking about what you REALLY want, and write that down, too! Write a paragraph about what life will be like for you when you're at goal - be descriptive! This will help you focus on what you REALLY want and may be helpful to you if food temptations arise. Plan, then commit, and don't let anything (or anyone, including great aunt Lucy) get between you and your goal this weekend.
This holiday is about so much more than what's on our plate, so take some time to reflect on the wonderful freedom we have and the price that was paid to secure it. Enjoy the time with your family and friends and remember to choose wisely :-)
Friday, July 1, 2011
Mid-Year Check
Happy July 1st! I can hardly believe we just turned over another page on the calendar, and even more unbelievable is that we are now half-way through the year!
I'm a planner, a list maker and a goal setter, and since I always make New Year's resolutions, July 1 is the time for reassessment of those goals and resolutions. It's a time to see if I'm on track for the year or if I need to make some readjustments if I want to accomplish the things I listed on New Year's Day, or I may determine that other priorities have pushed one of those resolutions off the table for this year.
Some of you may have started on Take Shape for Life's 5&1 (or restarted) right after the first of the year, vowing that THIS is the year to finally lose the weight and get healthy. January is the time when many Americans, bloated from the holidays, make resolutions to lose weight - it's one of the top resolutions people make. The health clubs and gyms see a spike in attendance and the air is filled with good intentions and resolve.
Six months later, most people haven't kept up with their resolution and are back to the same old habits, waiting until the next January 1 rolls around to make yet another resolution. It's not that they wouldn't like to lose weight and get in shape, but it's a desire, not a commitment. If they could wake up one morning and have the weight gone, they would be thrilled (wouldn't we all?), but they aren't willing to put in the time and effort required to get there.
Because you're reading this, I know that you have committed time, effort, and some of your finances, towards getting healthy. You've gone far beyond making a nominal resolution - good for you!
My question to you on this July 1 is: are you on track to reach the goals you've set for yourself? Some of you are rocking this plan - you're committed to staying on plan and you figure out each day exactly how to do it. It's not always easy, but you're keeping your eye on the prize and not letting anything get in your way.
Others of you struggle. You want to lose the weight, but you find yourselves stepping off plan over and over again, to your own frustration. This blog is really for you today!
We are half-way through the year - it's half-time, time to regroup, review our game plan, then get back into the game! Don't allow any failures from the first half of the year to keep you from reaching your goal in the second half of the year!
Write down all of the reasons you want to lose weight. It doesn't matter if it's a big reason or a little reason - write it down! Then spend some time thinking about why you go off plan. If you tend to go off at the same time every day, or when you're around the same people, zero in on that and figure out why, then make an adjustment. Write a description of what you will look like and feel like when you're at your goal weight - be descriptive and put in as much detail as possible. Don't be afraid to dream big about being small! What kinds of things do you want to do when you reach your goal, perhaps things you're not able to do now? What size will you be in? Make your WHY bigger than any obstacles you face.
Once you have done this, commit to staying on plan for 5 days straight, no matter what! That will ensure that you're back into the fat-burning state, and that's where the magic happens :-). Once you're into the fat-burning state, your hunger drops and your energy goes up and your body begins to target the areas where you store fat to get the energy you need. It's a beautiful thing and it's exactly how the plan is designed to work.
Stay connected to the support available here, stay on plan, and you'll have to figure out a new resolution for next New Year's, because losing weight won't be one of them!
You can do it, and reaching your goal is worth it! You'll get there one day, one meal, and one choice at a time. Choose wisely :-)
I'm a planner, a list maker and a goal setter, and since I always make New Year's resolutions, July 1 is the time for reassessment of those goals and resolutions. It's a time to see if I'm on track for the year or if I need to make some readjustments if I want to accomplish the things I listed on New Year's Day, or I may determine that other priorities have pushed one of those resolutions off the table for this year.
Some of you may have started on Take Shape for Life's 5&1 (or restarted) right after the first of the year, vowing that THIS is the year to finally lose the weight and get healthy. January is the time when many Americans, bloated from the holidays, make resolutions to lose weight - it's one of the top resolutions people make. The health clubs and gyms see a spike in attendance and the air is filled with good intentions and resolve.
Six months later, most people haven't kept up with their resolution and are back to the same old habits, waiting until the next January 1 rolls around to make yet another resolution. It's not that they wouldn't like to lose weight and get in shape, but it's a desire, not a commitment. If they could wake up one morning and have the weight gone, they would be thrilled (wouldn't we all?), but they aren't willing to put in the time and effort required to get there.
Because you're reading this, I know that you have committed time, effort, and some of your finances, towards getting healthy. You've gone far beyond making a nominal resolution - good for you!
My question to you on this July 1 is: are you on track to reach the goals you've set for yourself? Some of you are rocking this plan - you're committed to staying on plan and you figure out each day exactly how to do it. It's not always easy, but you're keeping your eye on the prize and not letting anything get in your way.
Others of you struggle. You want to lose the weight, but you find yourselves stepping off plan over and over again, to your own frustration. This blog is really for you today!
We are half-way through the year - it's half-time, time to regroup, review our game plan, then get back into the game! Don't allow any failures from the first half of the year to keep you from reaching your goal in the second half of the year!
Write down all of the reasons you want to lose weight. It doesn't matter if it's a big reason or a little reason - write it down! Then spend some time thinking about why you go off plan. If you tend to go off at the same time every day, or when you're around the same people, zero in on that and figure out why, then make an adjustment. Write a description of what you will look like and feel like when you're at your goal weight - be descriptive and put in as much detail as possible. Don't be afraid to dream big about being small! What kinds of things do you want to do when you reach your goal, perhaps things you're not able to do now? What size will you be in? Make your WHY bigger than any obstacles you face.
Once you have done this, commit to staying on plan for 5 days straight, no matter what! That will ensure that you're back into the fat-burning state, and that's where the magic happens :-). Once you're into the fat-burning state, your hunger drops and your energy goes up and your body begins to target the areas where you store fat to get the energy you need. It's a beautiful thing and it's exactly how the plan is designed to work.
Stay connected to the support available here, stay on plan, and you'll have to figure out a new resolution for next New Year's, because losing weight won't be one of them!
You can do it, and reaching your goal is worth it! You'll get there one day, one meal, and one choice at a time. Choose wisely :-)
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