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.
Thursday, August 20, 2009
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!
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