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Post by bbbearsmom on Nov 8, 2020 0:03:52 GMT
Sunday, 11/08
Day 8 – Create Time and Energy
What we need when we are starting to take care of ourselves is the time and energy to do it. With everything else that goes on in our lives it can be hard taking on more “things to do.” We need time to plan meals and shopping lists, prepare food, take the time to eat slowly and mindfully, learn to deal with emotional eating and stress eating by doing other things besides eating, we need time to exercise and so on.
How did you make time in your life to lose weight or to keep doing the work to maintain your weight?
Any tips you can give to others on managing this aspect of health management?
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Post by bbbearsmom on Nov 8, 2020 0:04:24 GMT
I started this in June, 2006, and this was a priority so I just made whatever time that I needed. I still take the time to keep up with maintenance, but can tell I'm on the edge of problems when I don't take the time to do this right.
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Post by cathygeha on Nov 8, 2020 10:45:47 GMT
How did you make time in your life to lose weight or to keep doing the work to maintain your weight? I have, when I put my mind to it, always found the time to journal, create healthy meals at mealtime, make it work. I don't always make time for exercise. It is not about FINDING the time it is about choosing to do it and then...DOING it.
Any tips you can give to others on managing this aspect of health management? * Make yourself a priority - you are not being selfish to do so * By meeting your health, exercise, personal needs you will feel better and have more to "give" to yourself and to others * If you have time to do x,y,z - you have time for your health (x,y,z being TV, crafts, reading, whatever)
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Post by bbbearsmom on Nov 8, 2020 12:55:20 GMT
It is not about FINDING the time it is about choosing to do it and then...DOING it. This is so true. |
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Post by MarieL on Nov 8, 2020 13:47:15 GMT
Maybe if I write this out here under the topic which fits, it will be helpful for me. I went to 3 classes a week - 1 yoga and two exercise with groups. I loved the classes and always went and participated. Since Covid these same classes with same instructors have been virtual classes. I have signed up - sometimes I show up sometimes I don't. I don't enjoy them at all. I barely participate when I am there. Someone said she just doesn't have the discipline. I realize I have discipline for other things - it is not like I have no discipline. Bottom line this particular activity (virtual) does not work for me. Each class is one hour. I guess I miss the energy of the people in the room (I don't know) I have been walking outdoors more than ever. I only miss when it is raining. I am thinking out loud with this one. Am I making a mistake trying to force something that isn't pleasant for me anymore?
Marie
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Post by cathygeha on Nov 8, 2020 14:47:46 GMT
Am I making a mistake trying to force something that isn't pleasant for me anymore? Marie
My gut feeling is that if it is not working for you then you may need to make a change. It sounds like you enjoy the "group" - did you enjoy the activity you were doing in the group or just the group?
My first thought was to make an appointment with someone IN the group you do online and psych yourself up, check in with that person before or after the session and even have coffee or a drink online as you talk. That might provide the energy?
It sounds like you are MOVING as you walk but if you miss the exercise and the yoga and need someone there to do it with...might need to find an online partner to do it with...not sure how to do that in a pandemic but there might be a way?
I was never one for group activity exercise unless walking with my sister or daughter SO can't relate as perhaps some others would. Don't join the group online if it makes you feel guilty to not attend, though, maybe?
AND
What did you think/feel after writing out your thoughts?
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Nov 8, 2020 16:45:52 GMT
How did you make time in your life to lose weight or to keep doing the work to maintain your weight? I haven’t yet successfully kept weight off for a number of years so clearly I haven’t yet made it a priority. Thru Beck, I learning if I don’t make the time, I fail miserably and am unhappy with the failure. So it’s simple: focusing on the process yields results. For me, this is especially true with food prep and planning. Any tips you can give to others on managing this aspect of health management? I’m better at tackling exercise than nutrition, but as we know, results are made in the kitchen. Re: movement: I view exercise as a necessary foundation for the activities that enjoy. I like hiking and biking but unless I do cardio and I can’t just hike and bike successfully. So I walk a couple times a week and I spin at home a couple times a week. I just added swimming- reserving a lane at a local high school. 2 x a week. A lane appt forces me to commit and I’m enjoying it. I feel comfortable with their well thought out safety protocols. cathygeha, MarieL, love the idea of a workout buddy. MarieL ,no, you shouldn’t do an activity you don’t enjoy, but maybe don’t abandon the idea of all virtual classes as this is what we have right now? Maybe 1/2 an hour is what works? Or 20 min stretching? Maybe researching different free or paid yoga and other programs? We dropped our gym membership and bought the bike, but you can also pay $39 a month for the Peloton app and it offers a whole host of activities in 5,10,20,30,45, 60, 90 min timeslots. I’ve signed up for their Facebook pages like hardCare and weight loss and get lots of encouragement and class suggestions for creating a healthy workout schedule. I haven’t put strength and yoga on my schedule yet but know I need to do it and will. |
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Post by MarieL on Nov 8, 2020 17:53:56 GMT
Thank you so much for your helpful suggestions
I realized two things
1. Quitting I would be a failure
2. I am not disciplined to do it by myself without others watching
Okay - I can't do the whole exercise about thoughts but I can sure answer these
1. I am in no way a failure - in the old days I didn't even ask myself if I enjoyed something everything was based on "what I should do" - those days are gone - been gone - don't do "shoulds"
2. All or nothing thinking. I am very disciplined in many things - I am not disciplined in standing in a room staring at the screen exercising for an hour - no enjoyment
Solution
I need exercise other than walking. I will do the 15 or 30 minute classes I have found on Youtube and enjoy
This really helped - I lurk here all the time!!!
Marie
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Post by bbbearsmom on Nov 8, 2020 18:08:13 GMT
MarieL, Good to hear you worked things out. I think your answer is a good one, find something you like and do it.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 8, 2020 20:06:24 GMT
For me, today's lesson is tied back to our Day 1 exercise on listing the reasons for losing (or maintaining) weight. On page 54 Beck says that this is the most important exercise of all that we do in the program. We write these reasons down on a card. We put the card somewhere we can see it throughout the day. She says, "If...you read your Advantages Response Card several times a day, every day, these reasons will be firm in your mind when you're tempted.... Reading them is an essential strategy." The big word here is important. We are losing weight because it is important.
Go back and re-read your reasons for losing weight.
Are your reasons for losing or maintaining weight really important to you? In your heart and soul?
* Is family important?
* Is health important?
* Is appearance important?
We always have time and energy for the things that are important!
* If I truly believe weight loss is important, I can easily make the time to do what needs doing before I do other things (like cleaning house or reading a book or playing Candy Crush)
* If I don't have time for meal planning or food prep or exercise, then weight loss is not really important to me
I can give you a strong example for me. While my husband was alive, being his caregiver was absolutely the most important thing in the world that I did. I did not exercise because I could not leave him alone for any length of time and I could not take my attention away from his welfare. Food prep suffered because I could not be out of line of sight or involved in something that I could not instantly put down to attend to him. Grocery shopping was the same -- I purchased whatever was quickly obtained (before covid and grocery delivery). I had no doubt at all about what was important and what got first claim on my energy. Everything else was second. Now that he has passed, I am learning to rearrange my priorities.
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Post by mac on Nov 9, 2020 15:36:02 GMT
How do you make time in your life to lose weight to keep doing the work to maintain your weight? Any tips?
I've been in WW 56 years so I had to go back to think about this, these are my thoughts:
* Plan ahead by setting goals, what should my goal weight be etc.
* Make a daily schedule to meet the goals that I chose. Fit them into my lifestyle like planned food for the day, whats the best time for me to exercise etc.
* Strive each day to meet my goals and include them in my written journal.
* Past years most important to go to workshops to keep the motivation going, now I read and post on Pro Boards as well as the Mayo Clinic app, talk to my doctor about my goals, join WW Virtual Meetings because my local workshop was closed, I double track with points on the WW app as well as journal daily because I use the Mayo Clinic Diet program for all other aspects of my WW journey! Last but not least all my coaches on this thread that inspire me daily💖. This is working for me as I've lost 7 pounds!
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Post by bbbearsmom on Nov 9, 2020 16:47:03 GMT
mac, Good job on the weight loss.
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Post by surfgirl on Nov 9, 2020 19:51:46 GMT
How did you make time in your life to lose weight or to keep doing the work to maintain your weight?
When I first began, I took a red Sharpie and went through everything in my fridge and pantry and wrote on it what the PP were for a serving so at-a-glance I would know. That helped me a LOT. Making the time to track is important, as as committing to adequate exercise.
Any tips you can give to others on managing this aspect of health management?
Create set times for making a healthy shopping list, and shopping time. Buy salad in bulk and store it in airtight plastic bags so it lasts longer.
Make time commitments for exercise. Now more than ever, with gyms being unsafe due to COVID, committing to exercise time is key!
Create a rotating option of points-friendly menus so you don't have to wonder what you're going to eat. I have about 3 go-to breakfast options and 2 lunch options so I always know I'm going to have one of those per meal. I love to cook so I like cooking a full dinner, so that's my creative time as well as healthy cooking time.
MarieL, my sister introduced me to 'Walk 'n Talks' last year, and that has been really helpful during this pandemic. It gives me the 'working out with a friend' fix, with actually working out. Sometimes I'm a bit out of breath while chatting but we both know we're walking so it's all good. Maybe you can try scheduling a Walk 'n Talk with a friend to fill that social aspect that you're missing out on with your live in-person classes. |
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