Hallelujah! I flipped the switch.
Why is this time different? The mental game. I’m finally ready; tired of my own excuses and feeling “this way.”
Operation: Sustainable weight loss
Time frame: TBD; likely a minimum of 6-9 months
Plan of Execution: Follow macros daily, walk on incline 5x per week 3.2 mph / 8 % incline and lift 5x per week. Refeed meal 1x week
As I write this, I’m completing week 3. I have had two meals outside my 3 planned refeeds where macros were estimated and “within.” Technically, I cheated but this is the most to plan I’ve been for 2 years.
My Fitness Pal 3 week progress:
How did I finally become ready?
- Writing the first blog acknowledging how hard it is to lose weight and how I have failed. Writing out why I failed and reflecting on what I needed to do helped with acceptance. The same behavior was going to yield the same results so it was time for genuine action.
- A few days after writing the blog, I spent time with my niece who had lost 30 lbs. She told me that I helped motivated her when we talked 5 months ago during the holidays. She looks amazing and radiates confidence. I was thrilled for her and enjoyed our conversations about the journey. We discussed tips, what she had learned, how her lifestyle has changed and challenges. This time together solidified my decision to go “black and white” with my nutrition when I returned from vacation. Reciprocal inspiration - what a beautiful gift.
When I came home I started shifting habits over that weekend to help transition and officially kicked off on the Tuesday after Memorial Day. My scale had hit 159 which was the highest number I had seen in years.
My gym offers In Body scans which I have done weekly to monitor progress.
In Body 3 week results:
What has made me successful this time?
- Mental preparation and acceptance
- Meal prep and planning meals
- Enjoying my refeed- knowing the scale will go up but comes back down within 48 hours
- Black and white approach- if my son or partner is eating “x” (chips, cookies, fries) I eat zero vs having a little. This is because if I have “some” I can’t stop. If I don’t taste it, I don’t feel like I am missing out. If I have a bite, I want more. We must follow the plan. There is no need exception. We’ve used up all of our excuses. Yes, when you don’t get to eat something you enjoy, there is some disappointment. However when you successfully decline something not on the plan, you feel pride. You did it! YOU’RE DOING WHAT YOU SAID YOU WOULD!
Tip
Fiber- watch your micronutrients. If I can’t go number 2, it’s often because I am not eating enough fiber. I take Metamucil Sugar free daily.