Thursday, December 22, 2016

Week 41 Weigh-in: Be Proud of the Journey

Today is the Twenty-Second day of the Twelfth month in the year Two Thousand and Sixteen, and when you consider your journey towards weight loss, how do you feel?

Sad, disappointed, frustrated or happy, fulfilled and encouraged, I would rather say maybe it's not about the happy ending but the story. Instead of checking your weight today and just realizing that the numbers are higher than the first month this year, I would rather you do an analysis of other things like the efforts you have put into living and staying healthy in 2016.

A screenshot of my sparkpage and my weights for the first 8 months

Wednesday, December 14, 2016

Week 40 Weigh-in: Managing Stress 4

I am concluding the series on managing stress this week.
The fifth tip according to the article is referred to as the 4 As i.e. Avoid, Alter, Adapt and Accept. These, as extensively explained in

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.

Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Thursday, December 8, 2016

Week 39 Weigh-in: Managing Stress 3

Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.

Never say "there is nothing I can do about it". No! Don't accept stress as a part of your lifestyle, you can deal with it, you can minimize it, stress can be controlled. Some quick tips according to Stress Management by Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A.:
  • Move your body frequently—don't sit for more than an hour
  • Make positive face-to-face connection with other people a priority
  • When you can't change the stressor, learn to avoid, alter, adapt, or accept
  • Reduce your intake of alcohol, nicotine, and caffeine
  • Do something you enjoy every day
  • Get all the restful sleep that you need to feel your best.
According to the authors, there are a few tips to manage stress since it is not possible to stop stressful situations altogether, you cannot control what happens outside of YOU but you can control how your reactions will be on the situations. 

Tuesday, December 6, 2016

Managing Stress 2

This is the conclusion of the quiz of yesterday's post and what it could mean to our weight loss journey [culled from Sparkpeople]

Scoring the Quiz

Look at your answers to questions 1,2,4,5,7, 9 and 11, and give yourself 1 point for every True answer, and 0 for every False. For questions 3,6,8,10 and 12, give yourself 1 point for every False answer, and 0 for every True. Add your total points up to get your score.

A high score (7-12 points) shows that your expectations about weight loss are more realistic, and you are more likely to reach your goal.

Each question you scored a zero for represents a misconception or unrealistic expectation that might be adding unnecessary stress to your weight loss efforts.

For example, a zero on Question 11 (you don’t talk to others when you have trouble sticking to your plan) may indicate that you tend to keep problems to yourself, which can add even more stress to the difficulties you are already having.

Scoring zero on Question 8 (believing you can lose weight successfully without slipping up) may mean that you are unrealistically expecting perfection. Slip-ups are inevitable, but they also help you learn from your experience. Expecting to be perfect creates more stress when things don’t turn out as desired. Plus, you will learn less about what does and does not work for you in different circumstances.

Likewise, a zero on Question 12 (determination for weight loss despite high stress in other areas of your life) may indicate that you don’t fully appreciate the difficulties of trying to lose weight, or the importance of modifying your weight loss expectations when other aspects of life become difficult. Sometimes, just holding your own and not gaining (or regaining) weight is a very significant accomplishment!

Finally, the most important concept—if you scored a 0 on Question 6 (believing that weight loss will solve many other problems in your life), you may be expecting more than weight loss can deliver, setting yourself up for problems both now and after you reach your goal.

At least two negative things can happen when you start looking at weight loss as the “magic” solution to everything. First, this puts an awful lot of pressure on the daily ups and downs of your weight loss journey. Every slip-up or bad day, every weight plateau, becomes magnified in importance because, in your head, it is linked to so many other important things. You can imagine how much extra stress you generate if going over your calorie budget or skipping an exercise session has come to mean that the career or the relationship you want is that much further away.

Second, the belief that you have to lose weight before you can start living the life you want only keeps you from creating that life right now.

When healthy eating and exercise are just a small part of what you do to care for yourself, you'll likely decrease stress and progress towards your weight loss goal. A big part of making a successful lifestyle change is putting your weight in meaningful perspective—and you can start doing that right now!

Monday, December 5, 2016

Week 38 Weigh-in: Managing Stress

I did some stress eating during the week and except intermittent fasting and organizing my home, I was not logging any intentional minutes other than a few strength training and of course cleaning the house.

I am going to speak on stress management in the next post. I hope you get yourself ready to de-stress.

I am not speaking about any topic [except the quiz below] today other than just let you into what my weight says this week. I weighed in at 167.2lbs, an 0.2lbs gain from last week.

I saw this article on and I think I can share it here.

To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.