- Diet & Weight Loss
Easy, Three-Step Diet Plan: Week Seven. What Did The Scale Say?
What Are The Three Steps?
If you haven't been following this series, let me explain The Easy, Three-Step Diet Plan.
Step 1: Awareness
Be mindful of your eating. Ideally, you should only eat when you are hungry, and stop when you are full. If you are eating for other reasons, why are you? When do you eat? What do you eat? How much are you eating? There are no specific guidelines or rules to follow on this plan, just the practice of Intuitive Eating.
Step 2: Exercise
Make exercise part of your daily routine. I aim to exercise thirty minutes every day. I go to "boot camp" workouts, walk, jog, work in the yard and do exercise videos with weights. It is possible to fit exercise in to your schedule, even if you start with just a few minutes a day. Exercise will help with weigh control, but it helps with so much more! Exercise gives me confidence and is a great stress relief. (And that can help prevent stress-eating!)
Step 3: Weigh In
It is important to be aware of your weight and to track your progress. However, weighing yourself should not become an obsession. The numbers on the scale should not determine your worth, your mood or the outcome of your day. How often should you weigh yourself? Most experts agree that when you are trying to lose weight, once a week is sufficient.
What Did The Scale Say?
This week, I am very happy to announce that I lost weight! .6 pounds. This means that I have now lost a total of 4.8 lbs since I started this plan. The rate at which I am losing is slow, but it is well within the range of healthy weight loss. (one half to two pounds per week.) Weight loss is also affected by the amount you need to lose---although I am over the weight that I like to be at, I am still within the normal weight range for my height and body frame. Therefore, I am happy with the results.
This Week's Challenges and Victories
Challenge: This week I came down with a nasty cold that turned into an even nastier sinus infection. It really threw me for a loop. Although I didn't miss any work or my normal daily activities, and I even pushed myself to go for a long walk, I needed to skip exercise for a few days. This was a tough choice for me, but I knew it was the best decision for my health.
Victories: Unless I have an upset stomach, sickness sometimes leads me to overeating. Is the saying feed a cold, or feed a fever? Whichever way it goes, that is what I usually did! This week, though, I was especially vigilant in my mindfulness about eating. I reminded myself of my goals (to look and feel good at an upcoming wedding, when I visit my son at college, and on a planned motorcycle trip.) I also realized that I need less food to feel full and satisfied. I could eat one slice of pizza, with a salad, instead of two slices, for example, and not feel deprived.
I set out on this journey with a goal to lose 13.2 pounds. My first goal is to lose 8.2 pounds to get back to my starting point before I gained weight. The next goal is to lose the last 5 pounds that I have been wanting to lose for years. The final goal is to maintain that weight, something I have been unable to do due to my emotional eating.
I hope you will join me with your own weight loss goals! I would love to hear about your journey, your challenges, and your victories!
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