This PPT webinar talk about how values lead to thought patterns which lead to actions and actions lead to outcomes inspired me to figure out why I’ve been struggling for the months since I hit goal (149 pounds in July 2012) to not gain back the weight on and off over the past 35 months.
I’m up 10% to 155.3 or 63 pounds lost, 6.3 gained. I did get all the way down to 143 for a minute, but 147 to 149 is where I want to maintain.
So I spent a few minutes this morning analyzing what I do to keep if off and trying to figure out where my weakness is.
This statement is a “duh” obvious one, but is the fact of the matter:
Keeping weight off is a combination of eating healthy, exercise and enough sleep.
Each element is hard in it’s own way with internal struggles and external struggles. But just setting up some plain old habits and routines for keeping the actions and doing the actions without interruption will keep the end result.
1) Eating Healthy Actions:
- meal planning
- meal preparation
- prep snacks, lunches and pre dinners
- doing dishes
- putting away
Feeling good, not feeling cravings. Not making a decision each time I eat.
Hard Part about Eating Healthy
- going out with friends
- attending a party/BBQ
- 3 oclock duldrooms/bored at work
2) Doing Exercise Actions:
- getting up earlier
- putting on exercise clothes
- go to gym
- take a shower
My friends at gym. Endorphin hormones on the drive home. I actually really like to exercise. Bike riding with friends is awesome. Hiking is good. Walking the dogs is good (except for the dog hair in my car.)
Hard Part about Exercising
- Injuries have limited my habits (do my hip exercises every morning right away!)
- Embarrassed that I can’t do what I used to do
- Easier to hide at home
3) Getting Enough Sleep Actions:
- Limit caffeine
- Go to bed before 10
- Evening routine
Positives: When I get enough sleep, everything in life is easier and happier. Definitely affects my mood.
Hard Part about Getting Enough Sleep
- Watching TV at night
- Not going to bed, but falling asleep on the couch
- The “doing one more thing” syndrome
- Waking up in the middle of the night 3 am ish and not being able to fall asleep again
- Naps (are they good or bad?… they feel to good to be bad!)
Next post should be, what I’m going to do about the hard parts to make them easier, right? Anyone have any good suggestions for me?