10 Stupid Ways We Mess Up Weight Loss

I wish i could take credit for this one but I can't. This is an artical that I found really helpful the last time I started losing wieght. i just re-read it and it's right on.

10 Stupid Ways We Mess Up Weight Loss

1. No Plan, Stan. You know the old saying, if you fail to plan, you plan to fail. Nothing could be truer than that when it comes to weight loss. Planning means you know what you’re going to eat, you’ve got what you need to eat and you know how to fix it. It’s not enough to simply fill your fridge with good stuff either (ever open your crisper to a drawer full of slime?).
2. “Just This Once.” This is what you say to yourself when you order a rich dessert in a restaurant or eat a huge serving of fettuccini alfredo and then find yourself spiraling out of control with your eating the next week. “Just this once” has often undone days or even weeks of “good behavior” and been the gateway to a full-on binge. The remedy? PLAN one meal a week of whatever you want, but pay attention to the portion size. As a precaution, if I order a hamburger with all the fixin’s, I cut it in half or order the petite version (a restaurant where I live will do that for you!) and order a huge salad to go with it to counter balance everything.
3. Complete Deprivation. The opposite of “just this once” is complete and utter deprivation. Saying never and meaning it. The problem is one of perfectionism and thinking that unless you’re faultless with your eating, you’re not “doing it” right. So when the slip up comes (and it will!) all good intentions are thrown out the window, and, once again, the spiraling out-of-control eating becomes the norm. A better idea is to plan that one meal a week that gives you a “vacation” from your diet (see number 2).
4. Not Enough! You started your own weight-loss diet and you’ve cut the calories way down there because you think this is going to jump start your weight loss, right? WRONG! You restrict your calories too much and you’ll end up slowing down your metabolism (your body will think you’re being starved) to the point of making weight loss impossible. To cure that problem, consider eating a number of small healthy meals a day. For me, the magic meal number was five: 3 meals a day, plus a snack between each meal. The bonus was my energy level soared and I was never hungry!
5. Too Much! If you’re not friendly with the term “portion control” now is your chance. Trying to lose weight without portion control is like flying a plane without air-traffic control. You gotta have that control! So when your cereal box tells you 1/2 cup equals 200 calories, then you MEASURE out that 1/2 cup till you can comfortably eyeball it in your bowl. Here’s a hint: always use the same bowl so you know what’s what. You can do that with everything till you’re comfortable and, trust me, it will make a huge difference! After I implemented this myself, I discovered I was eating THREE portions of cereal! No wonder I was having a hard time losing weight!
6. Quick Fix. The Quick Fix Mentality is a guarantee for low-level results. Oh sure, you might look great for your 20-year high school reunion, but 2 months after the big event you’ll have trouble getting back into that cute black dress you wore. The solution is to see that big event coming up as an opportunity to launch a new lifestyle and eating plan that will get you the results you want for life.
7. Diet Only. It takes more than a good diet to make the weight fall off. Exercise has a lot to do with how your body will take shape as you lose weight. Believe it or not, it doesn’t take as much effort as you might think. Just 30 minutes a day of aerobic activity are going to greatly impact your results. The bonus is you will handle stress far better when you exercise regularly.
8. Impatience. Yeah, I know. You want what the magazine promises: 10 pounds off in 3 days! Let me tell you something -- it ain’t gonna happen. Part of permanently losing weight is going with the process. We all want results now -- part of microwave mentality, I suppose -- but being in the process of weight loss is important. This process involves all of you: body, soul and mind. Learn to appreciate the little things (looser fitting clothes to start) and once the big stuff starts to happen, you’ll be ready and very appreciative!
9. Stress Eating. There you are, losing weight, exercising, doing the right thing. The weight is coming off, you’re feeling great, the world is starting to look pretty good to you. Then suddenly, your boss comes in and tells you your company has been downsized and you find yourself the owner of a brand new pink slip. You and few comrades head down to the local watering hole, order a few drinks and you start grazing on the peanuts. One of your friends orders nachos. Is this a “one-night stand” or the direction you’re going to take because stress has got you in a chokehold? These are important questions to verbalize to yourself. Stuff happens, but are you going to let go of everything because of it?
10. Self-sabotage. What’s with the cheese puffs in your grocery cart? You think that’s such a good idea? Why do you want to play with fire when you have proven over and over again (and your thighs will second that emotion) that you and a cheese puff shouldn’t be seen together in the same room? In other words, if you have a problem food, for heaven’s sake, don’t buy it thinking others in your family will be deprived or that you just need to control your portion. Nonsense! Skip the temptation and stick with the stuff you know will help you achieve your goals!

Another Plateau

Yep, dog gone it!!! I have been stuck at 318 for several days now. I hate plateau’s! I am closer to being able to do more than just walk, I can’t wait to play racquetball, ride my mountain bike, swim, weights. I think once I am able to work out I will see a drastic drop in weight again. It is good to change it up when you are exercising. This past week I was pretty busy in the mornings and was not able to walk right after I got up, I can really tell the difference. When I walk in the mornings I have more energy for the day and I feel good. So how are you doing? Are you walking, doing some type of exercise? Diet and exercise are really the key. I got a real kick out of a news report a few weeks ago about a diet break through. To lose weigh you need to exercise at least 5 times a day and control your portions, WOW, what a revelation!!! I wonder how much the government grant was for that study. I couldn’t do what I am doing without the band, it has been a tool to allow me to make the changes and it will be the tool that is going to help me maintain that weight lose so I never have to go back again. Well, those are my thoughts for the day, blessings. Hey, this is me about 5 years ago, see I have been there before but this time I am never going back!!!!

Figuring it all out

Thank you all for the great suggestions you have shared with me about portion size and control. It's tough, it really is but I think we are getting it all figured out. Tonight I had a perfectly portioned piece of fish, my first taste of avocado (and it was so good) and a half of boiled egg. Yum it was a great dinner. I realized something as I was just typing that last sentence, I talk about food, a lot. I know, there is balance and that is one of my struggles but I still find myself all morning thinking about what I am going to eat for lunch and all afternoon thinking about what Lisa is going to make for dinner. I find myself strategizing how to maximize the taste of my food with the amount I get to eat. It is amazing how this can control your thought process. I guess i am learning balance. I have to plan out my meals but I also don't want food to continue to be the marks of my day, breakfast, lunch, and dinner. humm maybe I need to find new marks, wake-up, walk, go to work, come home, work out, go to bed.... eat... oh ya, I probably should do that in there at some point.

AAAAHHHHHH to much food

I am finding that the hardest part of this new life style is getting my head wrapped around the fact that just a little food is enough to fill me up. I ate more then I should have again tonight. Not enough to make me sick but enough to say, "wow, I am really full." As I am loading my plate, or watching it be loaded, I keep putting to much on it. I think that food is still really important to me and that is something that I have to break. My attitude has to be, "who cares if it is a little or a lot" or, "who cares if there is still food on the plate". I am still losing weight which is really cool but the attitude of food and needing it, wanting it is still there. I guess that is how it is with any addiction, the key is to realize that it is there and then stand strong. Tonight I am realizing that over the last few days some of those "food attitudes" are creeping back up. I even had the thought that I could stop and get a taco on my way to Clark's to watch 24. I am not going to but I had that thought, I don't want that thought. Confession is good for the soul. Temptation is not the the sin, the acting out of the temptation is where the trouble begins but the more you dwell on the temptation the more you are likely to act on it, so you get it out in the open and deal with it. Tomorrow night I will be putting a little bit less on my plate!

My First Meal

Tonight I ate my first meal......... Fish, yep, it was cod and it was so good..... (dreamy stare off into the night sky) It was a little odd I have to admit. I ate this little bitty piece of fish and I was totally satisfied, I was not full, I was just fine but my head kept telling me that I should eat more. I just couldn't get my mind around how I could be satisfied by this little bitty piece of fish, it was weird. I think it is going to take a little bit to get used to but that's ok, it's cool.

My First Fill (After)

Well, I am happy to say that there was no caulking gun but it was a big @#&^%$ needle!!! I hate needles. I had to lay on the bed, put my hands over my head and I CLOSED my eyes. I have to say that there was just a little prick for the numbing needle and I never felt anything else THANK GOD. I survived the ordeal and have to go back in 3 weeks to see how things are going. I get to start eating tomorrow, the big question, "What am I going to eat?" Honestly, I have no idea but I will blog about it tomorrow night. Official weight lose to date, from my Jan 19th Doctor appointment to my first fill on March 2nd.... 60 pounds!!!

My First Fill (Before)

The lap band is adjustable and even reversible. There is a "pillow" around the inside of the band that can be "filled" or "emptied" to adjust for food intake and weight lose. I have a port just under the skin that the doctor uses to inject silicone into the band. Right now the band is opened all the way so tomorrow I get a fill which will restrict the amount of food I can eat (starting Wed!!!). I don't know what to expect so I have a little apprehension but I know I will be ok. I think it is the needle they use that has me the most concerned, yeah I am a wimp when it comes to needles and I have this picture in my mind of this needle that they must use. When I use silicone it is coming out of a big tube in a caulking gun. I can just picture the doctor standing over me with this evil grin holding a caulking gun, "Are you ready for your fill..." Oh boy..