Tag Archives: keeping weight off

Getting Back on Track: Boot Camp

I went back to the gym last week.  That’s after gaining back thirty of the ninety-five pounds I lost last year!  It was time.  You can only go for so long saying to yourself things like, “It’s a stressful time: I should eat.”  Or “I’m feeling really happy today: I should eat.” Or, “I have a wedding coming up where I’m going to eat anyway, so I might as well eat.”

So, I signed up for a two-week session at my local YWCA that has the lovely name of “Boot Camp.”  And,  for the past eight days (the camp goes for ten), I’ve been showing up at the Y and doing an intense combination of cardio, weights and just general misery (lunges, planks, etc.) that has made me feel completely exhausted and muscle-achy–but very proud of myself.  I’m feeling muscles I didn’t know existed!  I have more energy at work.  My outlook on life has improved.  I’m even feeling more hopeful about eventually getting back to where I was.  My friend Catherine, who is the Director of Programs at the Y, told me about the camp, so, all I can say is, “Thank you, C.P.!”

I would like to say that I’ve also seriously curtailed my eating this week—to really take advantage of all those burned calories—but I’m afraid I’ve just boosted my eating enough to make sure I don’t lose weight.  But that’s okay.  The main thing is that I bit the bullet; I took the bull by the horns; I put a stop to the downward slide I was on.  I haven’t lost weight this week, but I also haven’t gained.  And I’ve gotten back over the terrible hurdle that I always face: FEAR/DREAD OF EXERCISE.  So, there’s hope.

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Here’s how I figure it:  at the end of these two weeks, my body will be in slightly better shape than it was two weeks ago, and I will have two important things to motivate me to keep exercising (and, eventually, perhaps, even to cut back on my eating):  1) I will not want the misery—and the cost—of Boot Camp to have been for naught; 2) my body will actually feel the need for exercise again—it will be in a groove and not want to get out of it.  Most of all, I hope I can remember not to be a perfectionist.  My plan at least, is to forgive myself if I don’t go to  the gym every day but reward myself for any exercise I can squeeze into my life.  I will say to myself things like, “Any day you go is progress!”  or “If you walk around the block right now in the hot sun, even though it’s not a ton of exercise, it’s better than sitting on the couch.”

We’ll see.  Before I get to that point, however, I’ve got two more days of boot camp to get through.  Wish me luck!

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Women over 50: Ten Steps to Weight Maintenance

Jane

 

 

I’m writing this really as a reminder to myself.  These are things I’ve come to learn, in this year of trying to keep this weight off me.  I share them with our readers, in case it helps!

Ten Things to Help Me Keep Weight Off (or Lessons Learned the Hard Way):

1) Exercise every day, if only for 20-30 minutes.

2) Wear a rubber band on your wrist and snap it every time you feel like eating something you shouldn’t.  If it actually hurts, it is having a physical effect on your brain—and changing the channel!

3) Try to eat dinner early—and brush your teeth right after eating.

4) Chew sugarless gum any time you get a hunger craving.

Do some Yoga!

5) When you are feeling sorry for yourself and think you “deserve” that chocolate sundae or that bag of Cheetos, pamper yourself some other way.  Take a nice, hot bath.  Read a book.  Listen to soothing music.  Go to a movie (but skip the popcorn). Continue reading Women over 50: Ten Steps to Weight Maintenance

Women over 50: Weight Management: Keeping It Off!

Jane

Why is it that keeping weight off seems to be the hardest part of losing weight?  It doesn’t make sense.  It seems that, once you’ve reached a hard goal you’ve set for yourself and lost the pounds you wanted to lose, you would then easily do what you need to do—no matter how difficult—to stay there.  After all, why in the world would you ever want to go back to where you were before? Why?  Because it’s so much easier to be fat! It requires no effort, no discipline, no early mornings, no record-keeping!  No conscious thought.  You can do it with your eyes closed!

And because there are always millions of voices in your head, pushing you to gain that weight back.  Here’s a sampling of what my voices say:

1)     (From inside the Snickers bar left casually on a counter or a delicious fudge dessert pictured on a menu): “I’m here!  Come get me!  What fun!”

2)     “Damn it!  Why shouldn’t I eat that bag of Cheetohs?  After all, I’m 95 pounds thinner than I was before!  Why shouldn’t I reward myself?”

3)     “You’re going to gain back that weight anyway, so you might as well just go ahead and get it over with.”  (This is a very discouraging and depressing voice.)

4)     “It’s too cold/dark/hot/miserable/boring to exercise.  Just turn over and go to sleep.”

5)     “You really don’t look as voluptuous as you used to look.  You’re starting to look a little scrawny.  Eat that ice cream, for God’s sake! You owe it to yourself.”

6)     “Join the crowd.  Don’t be a stick-in-the-mud!  Eat that pizza like everyone else and enjoy it.  Don’t make people feel bad by turning it down!”

7)     “Life is too hard/short/stressed to diet.  Go a little easy on yourself.”

8)     “Well, there you go:  you’ve eaten one caramel cluster, you might as well just eat the whole bag.”

9)     “Who’s going to know anyway?”

10) And, finally, the overwhelming one: “This is a once-in-a-lifetime chance to eat something this incredibly scrumptious!  The chance may not come again!  Eat up!”  Continue reading Women over 50: Weight Management: Keeping It Off!