If you are reading this entry, teased by the title, "The Scale," you probably weighed yourself sometime today. There are several ways to view the weight:
1) Less than your (re)starting weight.
or
2) Higher than expected.
or
3) Just your current weight at this moment in time.
So you already see where I am heading. Your weight is just a moment in time.
We found the courage to (re)join Weight Watchers and get on the scale at our heavy(ist) weight, so each subsequent weigh-in is just a check-in along the way to our winning outcome.
Remember.... There is always the No Weigh-In Pass in the back of our Pocket Guide. See you next week at your meeting.
Sunday, September 6, 2009
Thursday, August 20, 2009
Beginner Luck
I truly believe anyone can lose weight in the first three weeks of any diet without doing anything more than eating less crap than they did the three weeks before they committed to losing weight.
No one says that. People say they are 'watching what they eat,' or they become evangelists for the latest diet craze (fewer these days, haven't you noticed?). Others will buy Alli on the sly or call an 800 number for an infomercial promise that performs or your money back.
Talk with me on week 4. Tell me how fabulous you feel now that you have lost so-and-so pounds probably rounded up to the next 5. Then talk to me on week 8, for what I am convinced is the end of the road for beginner's luck.
You need a serious plan to succeed consistently because luck will run out.
To be successful over the long term you will need a short-term plan to focus on taking off the weight, and the long-term plan works to keep the weight off. It isn't how much weight you lost again. It is how long have you kept it off this time. Good luck. No, good strategy.
We need to cut back on calories (hard to do), change behaviors (extremely hard to do) and make these changes permanent. Most fail, however the research and WW meetings show Weight Watchers members succeed in both the short & long term!
Successful Weight Watchers Members.....
1. Weigh-in at least once a week at a Weight Watchers meeting.
2. Keep a food journal most days.
3. Only eat foods we enjoy and determine the portion size with a food scale, measuring cup/spoon, or rely on portion controlled foods. We look up points for the portion on e-tools or in our Food Companion.
4. Pursue at least 30 minutes of activity most days of the week.
5. Identify and re-enforce positive behaviors contributing to our desired weight loss and maintenance outcomes.
I plan to write more on each of these five points. In the meantime, keep attending WW meetings. See you at the next meeting.
No one says that. People say they are 'watching what they eat,' or they become evangelists for the latest diet craze (fewer these days, haven't you noticed?). Others will buy Alli on the sly or call an 800 number for an infomercial promise that performs or your money back.
Talk with me on week 4. Tell me how fabulous you feel now that you have lost so-and-so pounds probably rounded up to the next 5. Then talk to me on week 8, for what I am convinced is the end of the road for beginner's luck.
You need a serious plan to succeed consistently because luck will run out.
To be successful over the long term you will need a short-term plan to focus on taking off the weight, and the long-term plan works to keep the weight off. It isn't how much weight you lost again. It is how long have you kept it off this time. Good luck. No, good strategy.
We need to cut back on calories (hard to do), change behaviors (extremely hard to do) and make these changes permanent. Most fail, however the research and WW meetings show Weight Watchers members succeed in both the short & long term!
Successful Weight Watchers Members.....
1. Weigh-in at least once a week at a Weight Watchers meeting.
2. Keep a food journal most days.
3. Only eat foods we enjoy and determine the portion size with a food scale, measuring cup/spoon, or rely on portion controlled foods. We look up points for the portion on e-tools or in our Food Companion.
4. Pursue at least 30 minutes of activity most days of the week.
5. Identify and re-enforce positive behaviors contributing to our desired weight loss and maintenance outcomes.
I plan to write more on each of these five points. In the meantime, keep attending WW meetings. See you at the next meeting.
Thursday, August 6, 2009
Meet me at the Cheesecake Factory for Lunch
Why do I have an elevated level of stress when I am invited to lunch anywhere but Subway, Panera or away from my lunch bag? My Weight Watchers friends share inspiring self disclosures of managing I-Hop breakfasts, Kings Dominion and Disney World lunches, and evening dining at Maggianos. I have mastered ordering meals in restaurants and cafes around the world and at my local pizzeria. The fact of the matter is this: Eating away from the comfort zone of our lunch bag or home takes WORK. Especially when my initial response to eating out is to...
Eat. Like everyone else
Eat. As if points/calories don't count
Eat. And not have angst about it when I weigh in on the scale
It comes down to empowerment (I can do it): I can EAT well but I rarely EAT mindlessly. I attribute this to my strong...no, make that burning desire not to be fat again.
It comes down to planning the outcome (how do I want to feel after the dining experience): I choose to manage eating with the skill sets learned at Weight Watchers. I love a winning outcome.
I have basic rules of dining. While it is a good strategy not to go when you are too hungry, I usually am. I simply acknowledge this before entering the restaurant and remain on a high state of alert.
1. I request a large glass of water with no ice/ambient temperature. This is my preference as it goes down fast and easy. It keeps me hydrated and buys me time to decide on alcohol points - now, or with the meal, or not at all.
2. The menu is a suggestion on how the kitchen plates the food. I look at it as a list of items in their pantry and refrigerator/freezer. If the menu suggestion works for me, fine. Otherwise I make a special request and see if it can be accommodated. I order what I want and then eat a reasonable portion. If the size of the portion excites me... it is too big. If it looks like it will not fill me up... I remind myself that is a proper sized portion of food!
4. Dessert. Too many desserts are formula items and the restaurant server is well trained to get the table to order at least one dessert. Unless it is a high end restaurant with a fabulous dessert menu (usually a small $8 at the top of the dessert card listing) I take the lead. When the server comes in to close the deal I hand back the dessert menu, wave my hand and politely decline stating, "I am too full." O.K., I lie. Because if I was too full it means I did not do this meal right. Anyway, I stand my ground and others at the table usually take my lead. If they order anyway, I might take a bite and count it as 2 points. Two points? I made that up, but that is all I am surrendering for a bite of anything.
Practice and you will get it right most of the time, too. Not sure of the points? Same here. I rely on a modified approach to the the non-filling option at this meal. If I end the meal feeling satiated and comfortable I declare it a success. Feeling stuffed? OK, my next opportunity to eat will be more responsible with a more pleasurable outcome. The most important points are sometimes more than the number in the meal. Have fun and bon appetit!
Eat. Like everyone else
Eat. As if points/calories don't count
Eat. And not have angst about it when I weigh in on the scale
It comes down to empowerment (I can do it): I can EAT well but I rarely EAT mindlessly. I attribute this to my strong...no, make that burning desire not to be fat again.
It comes down to planning the outcome (how do I want to feel after the dining experience): I choose to manage eating with the skill sets learned at Weight Watchers. I love a winning outcome.
I have basic rules of dining. While it is a good strategy not to go when you are too hungry, I usually am. I simply acknowledge this before entering the restaurant and remain on a high state of alert.
1. I request a large glass of water with no ice/ambient temperature. This is my preference as it goes down fast and easy. It keeps me hydrated and buys me time to decide on alcohol points - now, or with the meal, or not at all.
2. The menu is a suggestion on how the kitchen plates the food. I look at it as a list of items in their pantry and refrigerator/freezer. If the menu suggestion works for me, fine. Otherwise I make a special request and see if it can be accommodated. I order what I want and then eat a reasonable portion. If the size of the portion excites me... it is too big. If it looks like it will not fill me up... I remind myself that is a proper sized portion of food!
4. Dessert. Too many desserts are formula items and the restaurant server is well trained to get the table to order at least one dessert. Unless it is a high end restaurant with a fabulous dessert menu (usually a small $8 at the top of the dessert card listing) I take the lead. When the server comes in to close the deal I hand back the dessert menu, wave my hand and politely decline stating, "I am too full." O.K., I lie. Because if I was too full it means I did not do this meal right. Anyway, I stand my ground and others at the table usually take my lead. If they order anyway, I might take a bite and count it as 2 points. Two points? I made that up, but that is all I am surrendering for a bite of anything.
Practice and you will get it right most of the time, too. Not sure of the points? Same here. I rely on a modified approach to the the non-filling option at this meal. If I end the meal feeling satiated and comfortable I declare it a success. Feeling stuffed? OK, my next opportunity to eat will be more responsible with a more pleasurable outcome. The most important points are sometimes more than the number in the meal. Have fun and bon appetit!
Sunday, July 26, 2009
The Belly Boomers
I am one of the baby boomers 'entitled' to live to 108, so it is official.... I really am, finally, middle age at 54. The reason I bring this up is I am convinced middle age means to me simply defined by what I am not -- one of the Belly Boomers.
I see them on the airplane. While I am excited to receive my upgrade to First just for the competitive triumph of it, I know many of these Belly Boomers are appreciating the extra seat width.
I see them at restaurants. I work so hard to focus on smart selections and negotiate with servers on preparation specifics, Belly Boomers simply order and their presented plated selections I often witness is the proof source I am right.
I see their room service trays as I walk down the corridor in the morning. The number one ordered menu item is the club sandwich, because it is easier to justify over the Angus burger. French fries are rarely mentioned in the club sandwich menu description (I know because I check), yet I am certain they are the hidden bribe to place the order, and there would be disappointment if only the cold pickle and generic ridged chips were unveiled as the dome is lifted.
How can I state this as fact? I used to be a Belly Boomer before Weight Watchers, almost 26 years ago. I can go on and on about the madness and mindless antics that supported my obesity. Thanks to the guidance and support from my Weight Watchers friends I appreciate the keen observations and choices I make in my food choices and lifestyle (code word for exercise) and contributions I am making as a Weight Watchers Leader.
I am certain we are wiser as we age, and the middle aged Belly Boomers will get it before obesity related diseases and complications rob them of their lifespan entitlement. We'll be there for them when they enter our Weight Watchers meeting room and they will be surprised to learn the club sandwich has more points than the burger (15 vs. 11)!
I see them on the airplane. While I am excited to receive my upgrade to First just for the competitive triumph of it, I know many of these Belly Boomers are appreciating the extra seat width.
I see them at restaurants. I work so hard to focus on smart selections and negotiate with servers on preparation specifics, Belly Boomers simply order and their presented plated selections I often witness is the proof source I am right.
I see their room service trays as I walk down the corridor in the morning. The number one ordered menu item is the club sandwich, because it is easier to justify over the Angus burger. French fries are rarely mentioned in the club sandwich menu description (I know because I check), yet I am certain they are the hidden bribe to place the order, and there would be disappointment if only the cold pickle and generic ridged chips were unveiled as the dome is lifted.
How can I state this as fact? I used to be a Belly Boomer before Weight Watchers, almost 26 years ago. I can go on and on about the madness and mindless antics that supported my obesity. Thanks to the guidance and support from my Weight Watchers friends I appreciate the keen observations and choices I make in my food choices and lifestyle (code word for exercise) and contributions I am making as a Weight Watchers Leader.
I am certain we are wiser as we age, and the middle aged Belly Boomers will get it before obesity related diseases and complications rob them of their lifespan entitlement. We'll be there for them when they enter our Weight Watchers meeting room and they will be surprised to learn the club sandwich has more points than the burger (15 vs. 11)!
Sunday, July 19, 2009
Eat a Filling Breakfast Every Day
What I may consider a delicious, filling breakfast may not be the same as yours. There is no escaping the fact that breakfast is the best way to start the day eating smart. Consider this posting a week of breakfast of a former non-breakfast eater.
I love to eat.... but breakfast on a weekday was such a time drag. Habits are hard to break and this was one of the first I tackled as a WW member with the help of suggestions from friends at the meeting and my WW Leader. I have succeeded and I eat breakfast every day.
The WW Momentum plan's focus on filling foods, especially at breakfast, is a powerful tool to launch the day right. For example, today, I combined 100gm of cottage cheese (1% fat), 178gm fresh strawberries and 25gm shredded wheat. Total of 11 oz of food for 3 points!
Yes, use a food scale that coverts to metric measure with a simple press of the button. Why? Bigger numbers :) is one thing, but for me I get more food than conventional standard measure. Example: strawberries are 1 point for 1-1/2 cups. Using volume (cups) to measure weight rather than a food scale is not an efficient conversion to points. If I am cashing in points for food, I better get my points worth of food. Use a food scale. Keep it out on the kitchen counter. Show others in the home how it works so they, too, can control food portions. Be in good company with successful WW members who are doing this.
Wayne's breakfast selections during the last week (thanks to my Tracker as I cannot remember where I placed the car keys, no less what I ate last Sunday to post in this report)
Sunday 7/12: 2 farm fresh scrambled eggs (4pts), sliced farmer's market tomatoes (a lot).
Monday 7/13: 100gm cottage cheese (1.5pts), 100gm blueberries (0.5pt), 25gm shredded wheat (25 pieces if you are curious for 1pt).
Tuesday 7/14: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts)
Wednesday 7/15: (Atlanta Hotel) - sm bowl fresh fruit (1 pt), 1/2 sm bagel (1.5pts), 1tsp peanut butter - individual packet at bk'fast bar (1pt). Take a few pieces of whole fruit from b'kfast buffet for later in the day!
Thursday 7/16: (Atlanta Hotel) - sm bowl fresh fruit (1pt), 2 scrambled eggs requested oil spray instead of butter in pan! (4pts), sliced tomato (extra charge - ok by me). Forgot to take whole fruit and regretted it later in the day :(
Friday 7/17: 2 WW SmartOne Breakfast Quesadilla (4pts)
Saturday 7/18: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts).
There you have it. A week in my life of breakfast eating. Hope this helps.
I love to eat.... but breakfast on a weekday was such a time drag. Habits are hard to break and this was one of the first I tackled as a WW member with the help of suggestions from friends at the meeting and my WW Leader. I have succeeded and I eat breakfast every day.
The WW Momentum plan's focus on filling foods, especially at breakfast, is a powerful tool to launch the day right. For example, today, I combined 100gm of cottage cheese (1% fat), 178gm fresh strawberries and 25gm shredded wheat. Total of 11 oz of food for 3 points!
Yes, use a food scale that coverts to metric measure with a simple press of the button. Why? Bigger numbers :) is one thing, but for me I get more food than conventional standard measure. Example: strawberries are 1 point for 1-1/2 cups. Using volume (cups) to measure weight rather than a food scale is not an efficient conversion to points. If I am cashing in points for food, I better get my points worth of food. Use a food scale. Keep it out on the kitchen counter. Show others in the home how it works so they, too, can control food portions. Be in good company with successful WW members who are doing this.
Wayne's breakfast selections during the last week (thanks to my Tracker as I cannot remember where I placed the car keys, no less what I ate last Sunday to post in this report)
Sunday 7/12: 2 farm fresh scrambled eggs (4pts), sliced farmer's market tomatoes (a lot).
Monday 7/13: 100gm cottage cheese (1.5pts), 100gm blueberries (0.5pt), 25gm shredded wheat (25 pieces if you are curious for 1pt).
Tuesday 7/14: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts)
Wednesday 7/15: (Atlanta Hotel) - sm bowl fresh fruit (1 pt), 1/2 sm bagel (1.5pts), 1tsp peanut butter - individual packet at bk'fast bar (1pt). Take a few pieces of whole fruit from b'kfast buffet for later in the day!
Thursday 7/16: (Atlanta Hotel) - sm bowl fresh fruit (1pt), 2 scrambled eggs requested oil spray instead of butter in pan! (4pts), sliced tomato (extra charge - ok by me). Forgot to take whole fruit and regretted it later in the day :(
Friday 7/17: 2 WW SmartOne Breakfast Quesadilla (4pts)
Saturday 7/18: WW SmartOne English Muffin Sandwich with Egg, Cheese and Canadian Bacon (4pts).
There you have it. A week in my life of breakfast eating. Hope this helps.
Subscribe to:
Posts (Atom)
