Tuesday, January 19, 2010

Getting Back on Track

Okay, I have gained approximately six pounds since Christmas. And I feel it. I feel it when I squeeze into my pants, get them buttoned, and then my belly inches over the waistband. I feel it when I run and my butt jiggles so much it hurts. Seriously. (I apologize for being so graphic.)

I think the problem is two-fold (or maybe three-fold?). First, I do best with routines and habits. We had a two-week winter vacation which was awesome, but we did not follow our normal routines and habits. We ate out a lot. We snacked a lot. We ate a lot of dessert.

Secondly, I've been focusing more on getting a wide variety of vitamins and minerals and haven't been paying attention to how many calories I consume as a result.

Third, I've been in a little bit of a funk lately, so I've been eating to make myself feel better.

I need to get back into my healthier routines and habits.

  1. I need to follow my well-balanced foods plan, but I need to do it in a way that is calorically reasonable. In order to do this, I'm going to plan a few sample days using the Weight Watchers point values and my tracking sheet (click on the image above to enlarge it).
  2. I need to run religiously. Four times a week for 30 minutes. Period. Rain or shine. Funk or no funk. Cold or hot. It makes me feel better (physically and psychologically).
  3. I need to have healthy foods on hands for snacks. When we don't have food around and I let myself get too hungry, I'm much more likely to binge on something unhealthy.
  4. I need to stay hydrated. I misplaced my water bottle, and as a result, I haven't been drinking as much water.
Here's a sample day that would satiate both my food group needs and my Weight Watchers points:
  • Breakfast Smoothie: 1.5 cups of yogurt (one protein, one calcium) + 1 cup fruit frozen peaches (one yellow fruit) = 5 points
  • Snack: 1 apple (one other fruit) = 1 point
  • Lunch: Leftovers = 4 points (one protein, two whole grains)
  • Snack: 1 cup milk, one cheese stick, or 1/2 a cup of cottage cheese = 2 points (one calcium)
  • Dinner = 7 points (one protein, one green leafy, one other vegetable, two whole grains)
  • Snack: 1 cup orange juice = 2 points (one yellow fruit, one calcium)
More importantly, this kind of eating needs to become a lifestyle, not just something I do until I'm back down to my idea weight. I need to get into the habit of resisting unhealthy temptations at work (or eating a very, very small amount). I need to stop making excuses about why I can't exercise.

And, of course, I need to have patience with myself and celebrate what I am doing right!

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Kelsey said...

Sarah! I love this blog! I love 2000wedding but also love hearing about your ideas for health, around the house, and general life stuff. I've been in an exercise rut lately too. But I just took a spin class at my gym with a friend and I think it might be the answer. It does involve belonging to a gym and taking the time to go but for me mixing it up just for a few months sometimes gets me in the groove. You can do it!

Kelsey said...

sorry - minus that "h"!!

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