Tag Archives: losing weight

Weigh In Wednesday ~ Old Advice with a Powerful New Aha!

Maintaining Weight Loss, walking, Weigh-In Wednesdays, Weight Loss May 27, 2015 Comments: 8

Yup. I know. You thought I was too full of bemoaning my revolving front door and emptying nest to think about Wednesdays.

I made a plan I didn’t stick to, promising you I’d post about weight and healthy living once a week. Heck, lately I haven’t even posted once a week, much less in a ordered fashion. For those of you who once looked to Wednesdays for that little nudge of encouragement on your journey to better health, I’m sorry I wasn’t here.

The good news is I’m bursting with stuff to share with you today. Some of it is new (to me), and some revisits what we’ve talked about before.

First off, can I just say the sunshine is absolutely glorious?

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After above average rainfall I’m loving the sunshine AND getting back outside. As my good friend Marie of I Walk Alone reminded me last week, walking is good for what ails us, including empty nest grief.

I LOVE the more active lifestyle I began in 2012 when I starting walking to help drop those unwanted pounds, and I am determined not to lose the ability to enjoy the more physical aspects of life.

Today I walked with a new friend on a new trail. Everything was fresh and green.

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Flowers bloomed.

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We even saw ducks!

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Does it get any better? My oft-repeated advice I repeat once again. Get outside! Move! Enjoy some sunshine. As Rachelle Gardner reminded me in her post, On Self Care and Being Humble, taking care of ourselves is not wasted time!

Second (and here’s the old advice with the new aha), I heard something interesting on the radio this morning. According to some study–sorry I missed which one–can you guess the WORST thing you can do for weight-related issues?

Stand in front of a mirror and tell yourself you’re fat.

Now that wasn’t earth-shattering for me, but I made some connections I hadn’t before. The DJ mentioned Zig Ziglar teaches that goal-setting should be done in front of the mirror in the form of positive affirmations. For example stand there and say, “I’m thin” or “I’m good with money” or whatever it is you want to accomplish.

My brother, who recently launched a podcast that quickly reached the “new and noteworthy” list told me to state my dreams as already reached. He says it feels weird at first but that you’re not lying, you’re simply stating future realities.

A friend had a slightly different approach. He spoke to his subconscious. He told himself that the extra weight he carried was damaging his health, and that it was imperative he the lose weight. He explained the specific health issues he faced, then he asked himself to help him exercise and resist unhealthy food choices. He dropped pounds quickly and is now–in a short space of time–more fit than I’ve ever seen him.

To be honest the above concepts sounded a little like psychological mumbo-jumbo to me, but because of my own weight loss journey and how deeply my thoughts and self-talk affected my success or lack thereof, I’ve been listening. Still . . . some of it seemed a little off the deep end.

But the DJ on the radio brought it together for me this morning when he said, “after all, isn’t this just renewing our minds like the Bible talks about? And besides, ‘As a man thinketh in his heart so is he.'”*

Whew. It all came together for me then.

Maybe that study is right. THE most powerful tool in our getting healthy journey is our mind.

So, what are you going to say to your mirror? I, for one, am trashing the trash talk and speaking future realities.

And about these Weigh In Wednesdays? Here’s my mirror words for today: I am an advocate of healthy, joyful living and sharing about it on my blog on Wednesdays is a priority!

Until Next Time,

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*Romans 12: 2; Proverbs 23:7

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Movin’ Like Skinny (Weighin’ in on Wednesday)

emotional eating, Maintaining Weight Loss, Weigh-In Wednesdays, Weight Loss February 25, 2015 Comments: 10

It’s the old mindset, pure and simple.

The other day hubby told me I “moved skinny.” Then said, “You must feel skinny.”

And you know what? That day I did. My mood was light. I had music on. I felt healthy and energetic.

His words have me pondering.

Why, at my new weight, do I have days I DON’T move skinny?

Or feel skinny.

It’s been 2 years since I lost weight. But sometimes I still see myself as much heavier than I am.

Honestly, sometimes in my head I’m fifty or more pounds over weight. I feel sluggish. I feel the discouragement of weight gain. In the mirror of my mind sometimes I see this:

1 heavy

 

When I’m more like this:

1 thin

 

In reality, I’ve gained a little from my lowest point, but I still move skinny. I still live better and stronger. I still fit into my new clothes.

I think my husband hit on something important that day.

What happens to me when I start thinking heavy again? I am sluggish. I eat more. I move less and with greater effort.

When I remember I’ve changed and am changing, I have more self-control. I want to be active. I am more energetic.

I think that was as true as I was losing weight as now when I seek to maintain the weight loss. So much is in the MIND. What do I see THERE? What self-talk am I allowing?

Do I see an overcomer? Do I tell myself I CAN?

Or do I allow my past struggles to define me?

I’m shocked to be dealing with this issue again two years later. It’s easy to forget the hard-earned mindset of one who believes in who she is becoming instead of who she’s been.

But whether we’re losing weight or maintaining the loss, it’s imperative.

Thinking skinny helps me feel skinny which helps me move skinny which helps me BE skinny!

Until Next Time,

Paula another test (401x192) (2)

Weigh-in Wednesday – What???

emotional eating, walking, Weigh-In Wednesdays, Weight Loss February 11, 2015 Leave a comment

Sitting trumps fat in killing us off.

Americans buy MORE calories the first three months after the holidays than they bought during!

What?

booksandsuchlogoRather than rewrite two powerful posts by Janet Kobobel Grant, I hope to whet your appetite (pun intended!) to learn more and send you rushing on over to the Books and Such blog.

Did you know long-term sitting increases our chance of cardiovascular disease by 80 percent? According to Janet’s post even one hour of sitting can impair blood flow by as much as 50 percent! Scary stuff not only for writers but for the all of us who work on the computer. While adding a more consistent exercise routine into my day has great benefits, this article showed me that it is not the complete answer to keeping my heart safe. Check out what Janet has to say about SIMPLE ways to reverse the deadly effects of SITTING.

Then pop over to her second post, How to Combat the Negative Effects of a Sedentary Overeating Lifestyle. Remember a few posts back I admitted I found it easier to return to more consistent exercise than I did to fewer calories? Janet’s post said most Americans buy a stunning 890 MORE calories per serving from January to March! This information certainly validates my struggle to eat well, but Janet’s post doesn’t stop there. She offers sounds advice for overcoming as well as more fascinating research about how sitting affects our health.

Enjoy these great resources, and have a beautiful Wednesday, my friend. Let’s do this getting healthy thing together!

Until Next Time,

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PS . . . As an author I am represented by Books and Such. I’m grateful my agent, Rachelle Gardner, as well as all the folks at Books and Such, care about their clients–mind, body, emotions, and spirit. It’s a dream come true to be a part of this powerful and encouraging community.

Weigh-in Wednesday: Getting Our Groove On

Inside Out, Maintaining Weight Loss, Weigh-In Wednesdays, Weight Loss February 4, 2015 Comments: 8

Person-weighing-themselve-007Whether I’m simply a wimp or getting older, I can’t say. But the cold outside is more of a deterrent than when I began walking in 2012. As you know from last week’s post I’m seeking to let go of those pounds I found again before I find all that weight I lost.

(Isn’t maintenance a bear?)

I have to admit the fact I can still fit into my new clothes makes me a little lazy. But I know I’m on the cusp of not. There are a few I’ve avoided wearing because they don’t look so great now.

In my journey to losing over 50 pounds I learned that a more active lifestyle really is one of the most important ingredients in health and body care–but it’s February here in Colorado. Too often the sky gray instead of blue, and my nose and toes are cool to the touch even inside our home. My love of walking wanes, and while I’ve thought about joining an exercise class, scheduling a car is difficult in our family. I really need to be active at home.

This happened last week. The gloomy weather didn’t exactly help the gloomy mood clouding my attitude. After curling up in my comfy chair and journaling, I wasn’t feeling any better. (An exercise video didn’t even cross my mind.) I was out and out grumpy.

Then I felt that Voice inside.

He said, “Dance.”

Dance?

Talk about resistance. I didn’t feel like. I didn’t want to. I was sad and mopey and low on energy.

Dance?

But the Voice persisted, and I cranked a favorite worship CD.

Anyone peeking in the window would probably laugh. But my Creator did no such thing. I could feel His pleasure as I danced because He asked me to. The words and melodies of the music nourished my soul and pushed back the negativity that had cloaked me.

The clouds lifted.

I’m not a particularly good dancer, folks. Not only do I have no training, but as a child the religion of our family said dancing just might be evil, so I don’t have much practice either.

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Image found at Silvialioci

While I would love to know more about how to dance well, beneath the art form there is something even more important.

Simply giving my body over to movement, to joy, to release.

To freedom!

Dancing (whether to a symphony, rock and roll, or my worship CD) can be, in it’s deepest place, an offering to the One who created it and me.

(And the great thing about where I am right now? It burns calories and makes my body stronger, too. Dancing is not only effective, but fun! A great tool to add to our healthy body tool belt.)

So . . . how about it? Let’s crank that Ipod and get our groove on!

Until Next Time,

Paula another test (401x192) (2)

 

Weight Loss, Walking, and Wondering

emotional eating, Maintaining Weight Loss, walking, Weigh-In Wednesdays, Weight Loss July 16, 2014 Comments: 12

Tonight I’m wondering about this blog. I knew my journey was inside out weight loss. Not just pounds, but inner stuff, too.

weight loss beginning and endBut the early days focused on the journey to fit back into my skin on the outside, even as you and I had some pretty honest dialogue about how the inside junk fought against the outside journey.

Many of you have hung in there with me in recent posts, which are becoming more and more about those interior places. The questions of the soul, not so much the body. That inside weight loss.

But the reality is we are body, mind, soul, and spirit.

I don’t want to let go of the forward motion of the body even as the focus has lessened as I met my weight loss goals.

The crappy truth is caring for the body isn’t a one-time success story. It’s still that every day journey I knew it would be, those every day choices I knew I’d have to make. I knew it in my head. Now that I’m a year and a half into this gig, I’m walking out the hard reality. Sometimes successfully. Sometimes not.

The thing is, I still need you.

I need the accountability of talking with you about this journey. I need your words spurring me on to stay on the path and not give up my hard-earned ground.

Maybe you need me, too?

Today I almost went back to the Fitness Pal app. I’d allowed myself a five pound range where I felt comfortable so I didn’t freak about every single pound, but I’ve let a few pounds creep on beyond that safe zone.

If I don’t pay attention it will ALL creep back: the old habits, the choices not to walk, the extra slices of pizza and chocolate cake, the hours with books and computers and movies and chats at a coffee shop without the balance of fresh air, sunshine, crunches, leg lifts, and movement.

Today when the novel I’m working on didn’t go so well I grabbed a tiny handful of Rasinets (you know20140715_213922 I’ve got a weakness for those!) but stopped myself and grabbed an apple instead of the rest of the box. It’s a small victory, but it is a victory, and great victories are won that way, one small choice after one small choice.

At lunch I put peaches into a BENew shake instead of giving into all the high calorie left-overs in the refrigerator.

The last two days I also chose to walk when I could have driven and chatted with a best friend while hitting the pavement instead of curling up with the phone in my comfy recliner. Another 6 miles or so of good choices.

Choices that have to continue if I’m going to be healthy and strong. I hope these choices will soon show on the scale. It’s crazy how much easier it is for the number to climb than decrease.

So my friends, even as I know this blog is so many other things, I don’t want to stop talking about the needs of the body as we did at the beginning. God made all of me, not just the parts within where a writer can lose herself. That’s too easy for me to forget.

So here’s my commitment to myself and to you. My goal is to write Weigh-In Wednesdays – a consistent once a week reminder that the journey of health is still important.

Please pray for me, that I won’t lose any more ground, that I can return to and stay in that comfort zone where I promised myself I’d live. That empty nest grief and hospital stays and family pizza nights will not derail me. That I’ll walk, breathe deep, and stay strong.

How about you? Do you need it too? This weekly reminder?

We’ve been in this together for over a year now. Let’s stay the course! I’d love your feedback. What are you doing to keep your body strong? To focus on the goals you continue to strive for? How can we encourage each other on our BENew Journey?

Let’s talk about it,

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Spirit Seeker Sunday ~ Practical Tips to Break the Food Addiction

emotional eating, Inside Out, Simple things that make life better, Spirit Seeker Sunday, The Early Weight Loss Journey, Weight Loss March 30, 2014 Comments: 4

OUCH: “When the desire for treats is triggered by difficult emotions, it’s not really a desire for treats. It’s a thinly veiled attempt at self-medication . . . our souls are thirsty and ravenous . . . if we fail to . . . fill our souls with spiritual nourishment, we will forever be triggered to numb our loneliness with other temporary physical pleasures . . . this issue is bigger than emotions; it’s really about spiritual deprivation . . . and self-medicating with food . . . vicious cycles I must avoid.” Lysa TerKeurst

One of the best parts of my journey to health has been discovering some of the “whys” behind my eating choices and learning to be mindful of those when I want to reach for food. It’s amazing how the realization that I’m trying to fill an emotional need with something that won’t satisfy, but will instead derail my goals, gives me strength to walk away.

Sometimes it is now as simple as a quick prayer breathed to the Lord, telling Him I want Him to fill my needs, not food.

It was harder earlier in my journey. Maybe because the cravings were more physical than they are now-metting with agent 2-along with being emotional, which they still are. During that time period I found a cup of licorice spice or peppermint tea helped curb the cravings and still felt like a treat. I could sip my no calorie tea and do something else I enjoyed rather than eat–like read a book, write in my journal, chat with a friend, or play on Facebook. I read later that peppermint tea curbs the appetite when you’re hungry and Licorice tea (I like Stash Licorice Spice) curbs sugar cravings!

God is sweet to give us great tasting, no calorie options. Early in my journey I also found that taking a walk when I got a craving was a great alternative. Once I started walking I no longer felt hungry, and the time it required often took me to the next scheduled meal, so I didn’t think about snacking between.

The other cool thing is that walking never fails to connect me back to God. I hear the birds and am grateful for the beauty of their song–and next thing I know I’m thanking God for the gift. Or the sun shines or me, or the sky is a brilliant blue, or I see a flower, a tree, a mountain . . . or I simply feel the fresh air upon my face. Nature draws me to the Creator. Another cool thing that often happens as I walk is that He’ll prompt me to prayer or I’ll use the time to listen to Scripture on the audio Bible app on my phone.

The last few weeks we’ve talked about spiritual practices and how they relate to weight loss, but God created us mind, body, emotions, and spirit. We also need tangible, practical, physical plans to help us succeed in our journey to breaking the food addiction.

What practical plan do you have for the next time you are tempted to self-medicate with food?

Father,

Help me not to self-medicate with food. Give me what it takes to break the cycles of food addiction. Free me to enjoy my life, not just my food. To find freedom not in eating anything I want, but in choosing a fuller life over a fuller tummy. Help me to turn to You when I am tempted to self-medicate. Be my healer. Show me healthy alternatives to my addictions, even if for a while they are simply distractions. But in the long run, draw me to Yourself.

Being practical in overcoming the need to self-medicate with food

PS. I truly believe my Benew products have reduced cravings and helped my physical self in this journey to break the food addiction cycles.

Spirit Seeker Sunday ~ The Desire Beneath

emotional eating, Inside Out, Spirit Seeker Sunday, Weight Loss March 16, 2014 Leave a comment

treatLife’s deepest lessons are learned and relearned at ever-increasing levels.

Years ago I read The Sacred Romance and Journey of Desire by John Eldredge. These books helped me process the idea that behind every desire was a deeper, more potent desire for God.

It was a time of deep financial struggle for our family, and I remember processing my lack through a spiritual lens. For example, I’ve always loved layering scented body wash and lotion, and for many years my favorite store was Bath and Body works. But during this season buying fragrant body lotion was simply out-of-reach.

As I prayed about this disappointment I remember thinking, “underneath the desire to smell beautiful is the deeper desire to live beautiful. I want to live in a way that leaves the fragrance of Jesus trailing after me.”* The thought brings a lump to my throat even today.

The struggles of that time pushed me deeper into Christ’s arms. I took my craving for good gifts and looked beneath them for a craving of of Jesus, of heaven. I never became so spiritual that I stopped wanting stuff, but it did help me focus on my longing to experience God over the longings I had as many of life’s pleasures were denied me.

As I write today, I wonder that this concept didn’t help me more with my physical body, but I never remember applying it to what I ate, other than to help me overcome disappointment when I couldn’t afford to buy certain foods. But this looking beneath the desire to the deeper desire applies to weight loss, too.

We’ve talked a lot on this blog about turning our cravings for food into a reminder of our craving for Jesus. Filling emotional needs with food will never satisfy. Even real hunger is a metaphor pointing to a deeper need, our need for God to satisfy our innermost soul.

During our financial lack I grieved not being able to purchase some special chocolates I loved that were only available around the holidays. I told myself I could look beneath that desire for chocolate to a deeper desire, to taste the wonders of God. There was even a Scripture I applied, “Taste and see that the Lord is good.”

Funny how back then the concept didn’t connect with the fact I was putting on pounds. But today the application seems natural. When I crave that treat, what if I looked to Jesus as the ultimate treat? What if I stopped my thoughts and looked beneath them, then spent the time meditating on the wonders of Christ’s love instead of munching?

“After all, the ultimate goal of this journey isn’t about making me a smaller-sized person but rather making me crave Jesus and His truths as the ultimate filler of my heart.” ~ Lysa TerKeurst

Share this devotion:

Is there a deeper desire than that treat you crave?

*You can read 5 short devotionals that I wrote about this concept on my other website.

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Food Ideas, Simple things that make life better, Weight Loss March 7, 2014 Comments: 5

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I’ve admitted in the past that part of my struggle with weight loss and healthy eating is my lack of tolerance for raw veggies. I’m always on the lookout for healthy ways to get some green stuff down.

Here’s another salad for the vegetable challenged: lettuce, pomegranates, walnuts, and kiwi fruit. I LOVE it.

I also enjoy a good turkey quesadilla. Unfortunately I discovered last year when I was diligently counting calories that though the quesadilla didn’t feel filling, the caloric intake added up quickly between the butter, cheese, and flour tortilla (the one in the picture is a typical white tortilla, but I have found healthier, lower calorie options). It was also not as nutritious as I wanted it to be.

My solution was to eat half of what I used to, put less cheese inside, and mix a little ranch dressing with a lot of cholula sauce, which has no calories, for a dipping sauce. (I don’t usually do dressing at all, not on my salads even. Mostly because I don’t really like dressing. But this is the one place I love a little ranch.)

Paired with a big salad, my old favorite was no longer too much of an indulgence, and the fresh foods added health. It’s also a quick, easy, no fuss meal. (If you’ve already prepared the pomegranate ahead of time! Sheesh those things are work. But worth it.)

I love that this easy dish connects with many of my values–it’s a simple pleasure I found a way to hold onto instead of giving up during my get healthy journey. The less familiar fruit in the salad makes it feel exotic and looks beautiful. And the kiwi and pomegranates are antioxidants and great for my body!

I’m no longer counting calories, but I hope I’ve learned something about managing portions and upping the nutritional value of my meals.

Do you have a favorite you’ve adapted to your new lifestyle?

Share it: Salad for the vegetable challenged added to an old favorite=low calories and nutrition

Spirit Seeker Sunday ~ New Perspectives

emotional eating, Last of the Weight Loss Journey, Simple things that make life better, Spirit Seeker Sunday, Weight Loss March 2, 2014 Comments: 4

Buena Vista 5“I can instead of I can’t is a powerful little twist of phrase for a girl feeling deprived” (Lysa TerKeurst).

In life and in food we humans have a tendency to want whatever it is we think we can’t have. If our thoughts get into that cycle of thinking about everything we can’t have, that’s what we want!

But what if when we’re tempted to something that is permissible, but not beneficial, we twist that negative to the positive: I can be healthier and slimmer. I can eat one piece of chocolate instead of five. I can enjoy a salad tonight. I get to bask in the sunshine as I walk today.

For the first months of my weight loss journey I tracked everything that went into my mouth on the My Fitness Pal app on my phone. As I got closer to my goal I stopped tracking calories, but continue to eat the way I learned in those three months that I tracked my food. The lack of specific accountability made it a little harder to be wise, but was also a good transition to life-style change, not just weight loss.

As I made changes some of the twist of phrases I used were:

  • I can eat one small handful of chocolate mixed with walnuts instead of several and only chocolate.
  • I can be satisfied with one helping at supper tonight.
  • I can enjoy my smaller sized clothes–and continue to enjoy them by choosing to fill my plate with a lot of salad and a little pasta instead of the other way around.
  • I can go to bed without a snack even though I didn’t get a full supper tonight. It’s worth it to keep losing weight instead of pigging out late at night. I had a full lunch, and I can enjoy a big breakfast in the morning.

It’s really about perspective, isn’t it?

As I journeyed to my 55 pound weight loss, this was my prayer:

God,
I want this journey to be a lifestyle change, not a one time experience that doesn’t last. Please help me not to return to mindless eating. Help me to resist returning to junk food. Give me a desire for the wonderful, nutritious food You created. Help me to add movement to my days. Thank you for helping me choose not just what is permissible, but a lifestyle that is beneficial.

It is still my prayer today.

What “I can” twists of thought can you embrace this week?

Share it!

A twist of phrase can bring success!

Simple Movement in a Normal Day

Last of the Weight Loss Journey, Weight Loss February 27, 2014 Comments: 7

exercise_fitness_icon_2How about working movement into daily routine instead of waiting to do all of it at the gym or on some hard-to-keep daily schedule?

My new friend at the Ravenously Disappearing Woman says it takes 60 minutes of movement to lose weight and 30 to maintain, but that the good news is the movement doesn’t have to be all at once.

She shared these ideas to fit exercise into daily routine. She got them from her friend Elsey:

  • Walk briskly around the house while talking on the phone.(Just make sure you tell the person on the other end why you’re breathing heavily!)
  • Make several trips when putting away things. (When I distribute clean laundry , I separate my trips by clothing type and I run to each room to make my deliveries.)
  • March in place while watching TV.
  • Use hand weights or resistance bands while watching TV.
  • Do crunches or stretches while watching TV (I do crunches during commercials).
  • Walk briskly, or run, around the house during commercials. (Lot’s of TV suggestions–what was Elsey implying?)
  • March in place while sorting the mail.
  • Walk or bike to do an errand instead of driving, if you live in town.
  • Play outside with your children or pets.
  • Park a few blocks away from your destination and walk the rest of the way. (I’ve started doing this one, too.)
  • Pace the sidelines while watching your kids athletic games (I wonder if the coach will think you’re up to something?)
  • Take a few laps around the mall before and after shopping.
  • Take the stairs.
  • Stand at your desk as often as possible when working or talking on the phone.
  • Walk during your lunch break at work.

I’ve been trying to do these simple things as well as a few of my own ideas: take computer breaks to do quick 10 minute stretches or exercises; run up stairs; dance in the kitchen or living room when a good song comes on the stereo.

What ideas do you have to integrate movement into your day?

Share it!

Simple ideas to add movement to your day and burn those calories!