I've been silent for a while, as I worked things out since my mid-August refresher, and I'm ready to share my new perspective on dealing with sugar and carb cravings. When these cravings start up, I ride
them out like a wave. After the waves cease, my craving calm down, and I continue my journey from a more grounded place.
I went off-program in Dec. and I struggled to get back on track for months. When I realized I needed help, that I had gained weight and I couldn't get back on track on my own, I went to a refresher. The first month after my refresher I felt great, motivated and on the right path.
Then the sugar and carb cravings were hitting me and hard. I pushed back equally hard and
I won. I thought a lot about what goes on in my head. I looked at what happens when I choose to push back on sugar and carb cravings versus when I don't push back. I have a new perspective on my weight loss journey since my refresher.
Just Say No to Non-Key Foods
Every time I say yes, I teach my body that it can not trust me.
Every time I say yes, I want more and more sugar and carbs.
Every time I say no, I want sugar and carbs less and less.
Every time I say no, my body learns that it can trust me.
Each time I say no…it’s easier to say no tomorrow.
I choose to just say no to non-key foods.
Mix Thing Up in New Ways
I realized I was bored with my meals, both at home and at restaurants. I started changing that by trying new recipes. Hence the large number of recipes posted last week.
I found another way to switch things up. I usually only have one vegetable with my meat and one night I decided to have two small sides with my pulled pork: a side of corn and coleslaw. This was an easy change and something I plan to do more often.
Eat Smaller Portions
When I heated up my leftover pulled pork, I made my serving size smaller than usual. I intentionally gave myself a "normal" size portion instead of the supersize servings I've become accustomed to. This did not leave an easy option for me to go back for seconds. After dinner I wanted more, but I rode the wave and sure enough the hunger ceased. I'm retraining my brain that smaller portions are "enough." If I'm still hungry 30 minutes or more later, I'll eat more. The more I do this, the easier it becomes, because I have new memories of eating less and I'm satisfied with less.
Return to What I Know Works
I know this program works. It feels good to be back on track and eating cleaner. I'm back to the basics and aiming for as close to 100% as humanly possible.
I've resumed my daily walking goal of 10,000 steps. I know that using a Fitbit helps me meet my step goals, so last week I replaced my Fitbit, which died 6 weeks earlier. There were a few days I didn't reach my step goal. However, looking a this from a positive perspective: I walked a lot more than I have in months.
This kind of accountability works for me. Plus my new Fitbit Charge 2 has animated features like a rocket ship that takes off when I reach my daily goal and another feature that encourages me throughout the day by buzzing and asking questions like "wanna stroll?" It's a riot. I try to get up and walk when I get those messages, but I don't do it every time. Not yet at least.
Forgiveness is Key
After gaining weight this year, I felt ashamed and embarrassed. I knew feeling this way wasn't going to help me. I focused instead on a more positive thought: there was a time when I was happy to be this size, which is far smaller than I was five years ago.
I embraced the concept that this weight gain is simply a part of my journey. If weight loss was so easy, obesity would not exist.
I know that beating myself up for not being ON 100% is harmful. I know that even if don't meet my daily goals, I'm doing my best.
To be successful on this journey, I must forgive myself when I fall short and then let go.
Life After My Refresher
At my refresher, I learned this weight loss phase of the key program is meant to be a phase we go through until we reach our goal size, then we go through maintenance, and then we maintain our goal size. We only return to weight loss phase a few times a year if we find ourselves at the tighter end of our goal size clothes.
After my refresher, I felt resolved to sprint to the finish line and that no little sweet thing was going to get between me and my goal size. I still feel this resolve today.
What about you? How do you do to push back on food cravings? What do you do to keep yourself motivated to stay on course?
 |
| Ride your cravings out like a wave and then continue your journey. |
Then the sugar and carb cravings were hitting me and hard. I pushed back equally hard and
I won. I thought a lot about what goes on in my head. I looked at what happens when I choose to push back on sugar and carb cravings versus when I don't push back. I have a new perspective on my weight loss journey since my refresher.
Just Say No to Non-Key Foods
Every time I say yes, I teach my body that it can not trust me.
Every time I say yes, I want more and more sugar and carbs.
Every time I say no, I want sugar and carbs less and less.
Every time I say no, my body learns that it can trust me.
Each time I say no…it’s easier to say no tomorrow.
I choose to just say no to non-key foods.
Mix Thing Up in New Ways
I realized I was bored with my meals, both at home and at restaurants. I started changing that by trying new recipes. Hence the large number of recipes posted last week.
I found another way to switch things up. I usually only have one vegetable with my meat and one night I decided to have two small sides with my pulled pork: a side of corn and coleslaw. This was an easy change and something I plan to do more often.
Eat Smaller Portions
When I heated up my leftover pulled pork, I made my serving size smaller than usual. I intentionally gave myself a "normal" size portion instead of the supersize servings I've become accustomed to. This did not leave an easy option for me to go back for seconds. After dinner I wanted more, but I rode the wave and sure enough the hunger ceased. I'm retraining my brain that smaller portions are "enough." If I'm still hungry 30 minutes or more later, I'll eat more. The more I do this, the easier it becomes, because I have new memories of eating less and I'm satisfied with less.
Return to What I Know Works
I know this program works. It feels good to be back on track and eating cleaner. I'm back to the basics and aiming for as close to 100% as humanly possible.
I've resumed my daily walking goal of 10,000 steps. I know that using a Fitbit helps me meet my step goals, so last week I replaced my Fitbit, which died 6 weeks earlier. There were a few days I didn't reach my step goal. However, looking a this from a positive perspective: I walked a lot more than I have in months.
This kind of accountability works for me. Plus my new Fitbit Charge 2 has animated features like a rocket ship that takes off when I reach my daily goal and another feature that encourages me throughout the day by buzzing and asking questions like "wanna stroll?" It's a riot. I try to get up and walk when I get those messages, but I don't do it every time. Not yet at least.
Forgiveness is Key
After gaining weight this year, I felt ashamed and embarrassed. I knew feeling this way wasn't going to help me. I focused instead on a more positive thought: there was a time when I was happy to be this size, which is far smaller than I was five years ago.
I embraced the concept that this weight gain is simply a part of my journey. If weight loss was so easy, obesity would not exist.
I know that beating myself up for not being ON 100% is harmful. I know that even if don't meet my daily goals, I'm doing my best.
To be successful on this journey, I must forgive myself when I fall short and then let go.
Life After My Refresher
At my refresher, I learned this weight loss phase of the key program is meant to be a phase we go through until we reach our goal size, then we go through maintenance, and then we maintain our goal size. We only return to weight loss phase a few times a year if we find ourselves at the tighter end of our goal size clothes.
After my refresher, I felt resolved to sprint to the finish line and that no little sweet thing was going to get between me and my goal size. I still feel this resolve today.
What about you? How do you do to push back on food cravings? What do you do to keep yourself motivated to stay on course?
