I was feeling a bit overwhelmed with all that’s going on with my personal life and work and it seemed as though the new daily routines and habits took a back burner. Right now, addressing my weight and health has to be a full time job. I cannot let distractions or changes in my schedule impact what I’m doing dramatically. The goal is to get back on those healthy habits immediately. Small choices add up
I started tracking my food again this week and I decided to kick up my workouts. I was thinking about working towards a 5k again. I’ve done many 5k’s, 10k’s and even a half marathon so I know I can do it, but for some reason, back in 2011 after I had meniscus surgery, I stopped all running. I know it has been the fear of doing further damage to my knee. I’ve injured it so many times before, but running is the only exercise I truly enjoy and ‘feel’ like I’ve done something. I use the stair-master and cross trainer in the gym and they are awesome as an alternative because I don’t run daily and don’t recommend it. I just feel if I have something to work towards, it would increase my motivation to keep moving in the right direction.
I prepared a bunch of food last Sunday and it worked out very well for breakfasts and lunches. I will continue because from my past experiences, it’s what made all the difference. Over the last few years, I’ve talked myself out of doing those things which support my efforts to living a healthy life. It sounds crazy, why would I do that if my ultimate goal is to live healthy? I believe it goes back to the self-sabotage and fear of failure. “Why bother if I’m going to gain it all back.” This question has lingered and I’ve had to knock down the associated thoughts and emotions to keep myself moving in the right direction. The emotions pop up more frequently when I’m tired which is typically early evenings. Anticipating this internal dialogue has been helpful although I haven’t been 100%. But that’s not the goal right? I cannot be 100% however, if I am 75%-80%, to me that’s success.
Last night, I ate a lot more than I should have and I know it was due to feeling a loss of control (hence feeling overwhelmed). When I went to log in my food intake this morning, I realized, I didn’t really eat that much and the scale reflected it, I was ecstatic. I had a good workout yesterday which probably counteracted the overeating in the evening.
This morning I was craving cereal so I mindlessly poured it into the bowl and before I poured the milk, I started logging it into My Fitness Pal and realized the calories. I immediately said, “I don’t want to eat that much but I would like cereal, I haven’t had it in so long”. Then the question came up, “If I don’t eat it now, will I binge on it later?”. Good question since I’ve operated here before. Instead, I took out a smaller bowl, took out the measuring cups and measured a true portion of cereal, 3/4 cup (when I measured the original portion I poured, it added up to 2 cups!!). I measured 1 cup of FF milk to add and sat down at the table, logged in the portions and enjoyed eating the cereal. It was awesome, I didn’t feel deprived and it seemed like a lot of cereal in the smaller bowl. When I finished with the cereal, there was milk left over, I went over and poured it back into the measuring cup and saw I had only consumed 1/4 cup with the cereal. So I poured the rest down the drain. What a difference!!! I know it seems like a small thing, but it really empowered me to say, I can eat things I enjoy using the correct portion sizes, sitting down and eating without distractions.
If this happened later today, I don’t think I would’ve taken the same steps so I’m grateful I was able to ‘pause & plan’ and make the right decision. I typically have operated on auto-pilot on such small choices, but I realized, if I take that extra time, I’m putting myself in a position of power. I’m also building self-efficacy which last year was at an all time low.
I’m honoring the small choices today and you should too! It’s the small choices that get us to our big goals!! Small choices add up Small choices add up Small choices add up