Wheeeeeeew sums up last week and my return back to work. Last week started out rooooooooooocky
6:15 AM - Cell phone alarm sounded
6:15 AM - Picked up cell and pushed snooze
6:25 AM - Alarm sounded
6:25 AM - Hit snooze
6:35 AM - Alarm sounded
6:35 AM - Hit snooze
6:45 AM - Alarm sounded, wiped sleep out of eyes, looked at time, rub eyes again, and yelled "CRAP!" after I realized the time.
Tuesday & Wednesday:My schedule pretty much mirrored Monday's. A rumor started floating around about signing in via computer vs. last years pen and paper method. Wednesday during a staff development meeting, the management team confirmed the rumor. Uh oh...accountability time. So, for me, a sufferer of CLS (Chronically Late Syndrome), this signing in crap greatly impacts my morning and nighttime routine. Now, it is of the utmost importance that I PLAN, PLAN. PLAN! So far, NOT so good.
My rockiness flowed into my weekend as I received my WI results, +.6. I take full responsibility for my results and I rejoiced that I only gained .6. The funny thing, after the receptionist handed me back my WI booklet I continuously stared at my results as though the numbers would magically transform into a loss. C'est la vie.
So last Saturday's meeting How to Get Back on Track, served as the perfect ending to a rocky week. The leader started the meeting with the following questions:
1. "What causes us to get off track?"
For me, my off trackness (not a real word) resulted from a combination of summer vacation ending and work beginning. I struggled to find balance. Balance still eludes me, but I refuse to throw in the towel.
2. "Why do we quit when we don't get the results we want?"
Now, a million times later, I STILL feel a little frustrated when I fail to obtain the numbers I want, but now I plan to keep the following guidelines in mind:
POSSIBLE PLATEAU CAUSES FOR SLOW WEIGHT LOSSRELAXED EFFORTS (GUILTY!) -This includes but is not limited to:
- Not tracking points
- Eating more crap (a.k.a. 100 calorie packs) rather than more filling foods (e.g. fruits and veggies).
- Inconsistently exercising.
- Not measuring foods or watching portion sizes
- Missing meetings and weigh-in
TOO MUCH WEIGHT LOSS TO FAST
- If you lose too much too quickly, you start losing muscle. AND muscle is needed to burn fat.
- The less you weigh, the fewer calories and/or points you need.
- WW members must remember to take the points allowance quiz after a birthday, whenever level of activity changes, after certain increments of weight loss, and/or gender change.
- Various medications can cause weight loss to stall.
- Example of meds causing plateaus: beta blockers, steroids, arthritis, etc.
- Switch it up!
- Introduce muscle confusion into your work out plan. In other words work out various body parts on different days.
- BOOST THE AMOUNTS OF FILLING FOODS in order to fell satisfied and full.
- RECOMMIT TO TRACKING
- DOUBLE CHECK PORTION SIZES
- GET BACK INTO YOUR EXERCISE ROUTINE. Instead of rewarding weight loss, I plan to reward my self for exercising at least 5 times a week,
- MIX UP YOUR ACTIVITY AND FOODS . Your body gets boards when you eat the same foods and complete the same exercises.
So for ME, I need to do the following:
- GO TO MEETINGS AND WI WEEKLY for accountability!
- DO NOT JUDGE MY WEIGHT LOSS PROGRESS ON ONE WEIGH-IN!
- GET IN THOSE FILLING FOODS
- JUST MOVE!!!
- DON'T GIVE UP!!