In order to tame the scale and keep love handles at a minimum, I consistently participate in programs offered through my employer. I’m a twelve-year recovering food addict that will always be one french fry away from a relapse. On my three previous Weight Watchers attempts, I had no idea an addiction to food was possible. Once my heart accepted this new reality and I approached the program as such, I begin to slowly shed the baby weight I’d never been able to rid myself of. Unfortunately my kids were teenagers by then! After finally discovering the blue print, I reached goal in 2.5 years! It was literally the first time in life that I was truly overcome with emotion. Always considered obese, my 40’s found me the smallest I’d ever been in my in my life even as a teenager! Although I’d disintegratred from a size 22 to a 10, my excitement was short-lived! I became frustrated because “maintaining” was yet another beast to conquer! With losing no longer a focus, it was hard to stay motivated. Eventually I realized I wouldn’t keep the hard fought title without a continuous goal to strive for.
I made two commitments. Quarterly 5K’s (to ensure I always had a goal), and participation in EVERY free wellness/fitness program offered by my employer. I considered it a personal blessing when our new Coordinator resurrected our dead and buried wellness program. She came bearing gifts, community reinforcements that taught zumba, yoga and meditation on campus as well as she herself lead bi-monthly group hikes. Kristina also implemented health screenings through which I learned of (breast mass, high cholesterol, high blood pressure) issues gone undetected as I hadn’t yet learned the importance of yearly physicals (even though I was in my 40’s!).
The current program, Real Appeal, is my all-time favorite of the many opportunities provided over the years. It is literally a complete fitness program in a box and multiple success tools are provided FREE with participation (see photo on the right). In addition to the various tools listed, my favorite feature are the weekly online group coaching sessions. My group connects Tuesday morning at 7am (various times offered through the day and evening) to discuss a weekly topic, celebrate successes and brainstorm challenges. It’s similar to my Weight Watcher meeting except I participate from bed with no concern about what I’m wearing. We weigh ourselves weekly and are required to log our progress for accountability.
Since we are nearing the end of our 52 week session, today’s discussion focused on ten ways to be successful at weight loss long term. Soon we won’t have the luxury of meet ups so we are gearing up to fly solo! Today I’m sharing our discussion and please feel free to add your input!
1. Rebound quickly-Don’t allow a slip to turn into a slide
2.Problem solve-Figure out the reason for the setback
3.Continue setting goals-Make sure they are SMART (Specific, Measurable, Attainable, Realistic and Timely)
4.Manage time effectively-(excuses do not burn calories)!
5.Plan/track meals-I’m more likely to eat junk if I don’t have meals planned and prepped
6.Avoid portion creep-Eye-balling portions doesn’t work, measuring is the only way to be aware of exact amounts
7.Fill up on fewer calories-Eat smarter, sticking with filling foods (instead of empty calories) as often as possible
8.Silence your inner critic-Don’t beat yourself up, the world does that enough for us. Start over at the next meal, no need to wait for the next day or even week
9.Improve your body image-Beauty comes in all shapes and sizes! It really isn’t about what we weigh on the scale!
10.Overcome emotional road blocks-Weight loss is 80% mental. I needed to figure out WHY I ate the way I did, before I could really be successful.