7.30.2010
Phases in the Journey to Weight Loss
12:01 AM | Posted by
EmMarah
Heya! It's Mara and I'm back.
Before getting to the nitty gritty, I think it'd be nice to go through the general process of things. I think what I'd be saying today could be applicable to other concerns, or "projects" you have to better yourself.
But yes, today's focus is on weight loss.
If you've read my other posts already, you'd know that I've once succeeded on weight loss. I used to try a lot back in the day (I was always a fat kid) but nothing really happened. I could see why I failed. My heart wasn't into weight loss really. I'd mostly do it because of how people made me feel. The family would say I'm too fat (mostly my parents =\), I'd be one of the bigger kids at school, etc. Before when I'd try to lose weight, it was for other people, not me. I couldn't really see what was wrong with me. I didn't think anything was wrong with me, and I know nothing was ever wrong with me.
So first phase? Know what you're doing this for (and judge whether or not it really matters).
Before getting to the nitty gritty, I think it'd be nice to go through the general process of things. I think what I'd be saying today could be applicable to other concerns, or "projects" you have to better yourself.
But yes, today's focus is on weight loss.
If you've read my other posts already, you'd know that I've once succeeded on weight loss. I used to try a lot back in the day (I was always a fat kid) but nothing really happened. I could see why I failed. My heart wasn't into weight loss really. I'd mostly do it because of how people made me feel. The family would say I'm too fat (mostly my parents =\), I'd be one of the bigger kids at school, etc. Before when I'd try to lose weight, it was for other people, not me. I couldn't really see what was wrong with me. I didn't think anything was wrong with me, and I know nothing was ever wrong with me.
So first phase? Know what you're doing this for (and judge whether or not it really matters).
I firmly believe that if you're just being pressured into something, you won't find it fun, you won't be happy and the whole thing would be a struggle. The last time I tried losing weight was because I wanted to be healthier. I'm studying under a health profession, I don't want to be a bad example. I like beauty and health things, I should be healthy. My family has a history of diabetes and heart problems, I have to be careful. Who did I do the whole weight loss thing for? Me. Not anyone else. Just me. No pressure from anyone, nothing. I didn't feel like I was torturing myself!
I knew what I wanted to do. I knew why I wanted to do it. So how do I get to it? I needed a good look.
Second phase? Assessment.
For a long time, I've been dead scared of weighing scales. I didn't want to get on them, knowing that I wouldn't like what I'd see. Don't ya'll know that feeling? Well I do, very well. Late last year, I just said to myself, "whatever" and got on when no one was looking. As expected, I didn't like the "answer" the scale gave me. I felt horrible, I won't lie. I felt a sinking feeling and everything. But I knew where I was. I knew what my starting point was, where I'd take my first step and it's important. You have to know where you're coming from if you want to know how to get to where you want to go.
Think of it like being in some place new. You wouldn't know how to get from point A to B if you don't know where point A is in the first place. What if the cab driver's new at the job? What if you don't speak the language? It's all up to you to take yourself from where you are now to where you wanna be. You have to know what "problems" or concerns there are so you can adress them!
And this isn't just about knowing your weight. It's about knowing what you're about and what you're working with.
Phase 3. Planning.
If you fail to plan, you plan to fail. Which is true. For all my failed weight loss trips (that lasted for about a week at most), I had no direction, I made no real progress. Take what you learned from my last post on S.M.A.R.T. goals and take what you've got from assessment.
My example?
Well at the time I was xxx lbs. I don't drink sodas, I don't like softdrinks. I can drink them, but I've given them up a while back. I'm busy, too. I'm in Uni, so I can't afford to think about what I'd eat day in and day out. Plus I'm surrounded with fast food and unhealthy choices (the healthy revolution is still in its infancy here) so what to do?
Things I can't give up?
- chocolate
- rice (I'm Asian! Filipino at that!)
- meat
Things I need to get better on?
- drinking water
- controlling hunger pangs
So from that, I can devise a (I don't want to say diet, it sucks and makes my brain fart, let's call it a lifestyle change?) lifestyle change that would accomodate my needs.
I felt that I don't want to listen to people who tell me that I can't eat this or that. I can and I will. The thing is, I just can't have a ton. And that's okay. I can still have it, I don't feel deprived.
Now that I know what I'm working with, how to do it and what I have to do is get on with it!
Phase 4. Acting on the Plan.
I know what I wanted to do. I knew why I was doing it. I knew how to do it. Now I can do it. Taking time, doing it at my own pace.
Little changes build up. Don't bring yourself down and think you're not doing enough. Go slow and steady. Don't go too fast or you'll crash and burn out!
I kept my chocolate but in granola bar form or dark form. I kept my rice, but limited it to half a cup per meal. I still ate meat, but when the rice was gone, I was done eating. I planned what to eat when I had time. I brought my own lunches so I wouldn't buy crap (saved me money too). I brought water with me, drank more and improved my digestion. I ate low-cal snacks every 2-3 hours. I counted calories! Not everything came at once, but those are the things I did.
It's more of compromise rather than sacrifice! :)
Phase 5. Keep motivated!
I think the key to motivation is to be realistic. Be realistic with your goal, what you're doing and the results.
Make goals you can reach, if you don't, you'll end up frustrated and you won't stick with what you're doing.
Be realistic with what you expect yourself to do. If you don't, again, you'll end up frustrated and you'll be all, "you know what? I DONT NEED THIS. Pfft." Do what you have to at a good and reasonable pace. Don't expect things that are worth it to be easy.
Be realistic with where you're driving at. When it comes to the body, it's both effort and genes. Listen to your body. Don't let your peers or media dictate your success. It's up to you, you're doing everything and you have only yourself to thank after all that hard work!
Bonus segment?
Have a cheat day. I did. I'd eat what I want, in semi-moderation. I didn't want to go crazy but I considered myself "spoiled" on those days and it kept me going.
Phase 6. Record your progress periodically.
This may seem like something to dread, but it's all a matter of mind-set. To me, this was something to watch out for, to keep on track for, it would be stepping stones, little successes. Plus, if you check yourself, you can assess what you're doing right or what you're doing wrong. There's no magic formula to weight loss. All our bodies are different. Not everything that works for me would work for everyone and vice versa.
I guess that's it! It's a continuous process. Take a hold of your life and take control!
I won't sugar coat things -- it would be hard in the beginning. Give it around two weeks and things wouldn't be so hard. Just keep motivated and know your priorities. I lost weight whilst my family would tempt me with fatty food, yummy treats and all that. I'd just say no and they'll keep tempting me, teasing me, but as time went on, I'd just ask myself, "do I really want it? I've gotten this far, come on" and that was all I needed.
Today I'm ready to try to continue the lifestyle change. And this entry is a reminder to myself on how to go about this mission.
What are your thoughts?
Anything I missed? (I'm running late for school, so maybe :p)
Has this helped you? (Sure hope it does)
'Til the next stop,
Mara
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