I can't believe I just posted that one the Internet, but seriously, trying to keep being 200+ lbs. a deep, dark secret wasn't helping anything, so I might as well celebrate my success. I think two major things -- which were really just small changes, but major for me -- helped me reach my goals this week.
Change #1: Switching up my exercise routine. I posted in the challenge this week that what I read on the Apex Fitness (bodybugg) website says that you should change up your routine every two weeks. Well, I knew that, but my only other in-home option besides the treadmill is the bike, which I hate because it's so hard for me. Really, that's a good thing, though, because it's hard as in "tough workout," not as in "something I can't do."
Despite know that I should change things up, I've been walking the treadmill since I started my weight-loss journey back in November. It was definitely time for a change.
Change #2: Stop obsessing. Last week a very dear friend sent me a helpful link about plateaus. She said she was sending it because it had good tips, but as I read through the tips, I knew they were nothing I hadn't heard before. Then, I read the closing paragraph and realized why she sent me the link. The last part of the post said this:
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?
Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively.
The emphasis in that last paragraph is mine. This particular friend knows me very well. She is well aware of my propensity to become a little OCD about things. So, you know what I did last week? I chilled out.
A couple of days (Tuesday, since I work out more than once that day and Friday because I'm typically tired after my Thursday night workout at the gym), I did what I consider to be a much less intense workout DVD than the ones I usually do. When I fixed the kids pizza on Tuesday, I ate two slices of regular pizza instead of making myself a pita pizza...and instead of the four pieces I used to eat. I enjoyed a big salad with my favorite low-fat dressing along with my pizza.
On Wednesday, when we ate lunch at Chick-Fil-A, I got my usual Chargrilled Chicken Sandwich and side salad, but instead of choosing one of Chick-Fil-A's low-fat dressings, which I don't like, I ate blue cheese. I just didn't eat the entire packet, which is 2.5 servings. I tried to use less than half the package and shoot for a single serving.
I think those changes really made a difference in both my weight-loss and my mental outlook about my weight-loss and eating habits.
Oh, and if you're interested in my favorite low-fat dressing, it is so easy and delicious. I make the Good Seasons Italian dressing mix, except I swap the amounts of oil and vinegar, using 1/2 cup of vinegar and only 1/4 cup of oil. Yum!
So, what about you? How did your weigh-in go this week? I can't wait to hear!