I know that weight loss is a continual quest. I had lost weight and kept it off for thirteen years. As I grew older, the weight came back. Why? I asked myself that question and dug deep into finding the solution for the weight gain. I discovered that I had to approach weight loss now differently than in the past.
I realized that my scale was not my best friend. I found myself weighing in and either on a “high” with weight loss or a “low” with weight gain. Judging from my reaction, I ate with both results. When I was pleased with a weight loss, I rewarded myself with food. When I was depressed about my weight gain, I ate to console myself. This year I disregarded the scale. I hid it so I could not weigh. I judged my weight gain/loss by a pair of slacks. If they were loose, I had lost. If they were tight, I had gained. I did this little experiment once a week, on the same day, every week. That scale could not hurt my weight journey anymore.
I tried to exercise this year. I started out the first week with a short ten minute walk in the morning, and a five minute walk in the afternoon. I did not walk outdoors, but walked at my house. I increased the walk to twenty minutes the next week. When I could fit it in, I would walk daily. I kept increasing my walking time five minutes every week. Eventually, I was up to one hour daily. I tried to walk around the same time every day, and it became routine for me.
When I increased my walking time, I ventured into a walking track in town. I met another walker, and we arranged to meet daily at the same time. I now had a walking partner. We called each other, if we missed a walking date, and encouraged each other.
I allowed myself one full plate of food at each meal. I did not munch in between meals for the first week that I started to watch my weight. I allowed myself two snacks the next week.
I never ate directly from a container, such as a pretzel or chip bag. I allowed myself the portion listed on the package, and pulled exactly that number out of the package. This prevented me from “mindless eating'” which often occurred with me.
I never ate in front of the television. I made myself eat at a table, away from the television. I knew that eating that way caused me to overeat.
I ate fruit and vegetables more this year. I tried to eat them raw for my snack. I stayed away from high calorie sweetened items.
I rewarded myself if those jeans were loose. It was not a food item, but rather a luxury thing. If those jeans were loose, that meant I could go to the hairdresser, buy a new purse, or something else I really did not need but just wanted.
I never used the word “diet.” That word denotes deprivation, and I did not want to have a pity party, feeling that I was deprived while trying to fit into my jeans.
All of this strategy worked for me in 2010. I lost and kept off weight this year. I was rewarded highly, because those jeans are now definitely too loose. I will have to buy another pair that just fit and use them for my weight monitor for 2011.