“It’s a new dawn
It’s a new day
It’s a new life
For me
And I’m feeling good”
“With the new day comes new strength and new thoughts.”~ Eleanor Roosevelt
I ask myself the same question most days. Is today the day to get back on track? I have various levels of success. Sometimes I make it through the bulk of the day only to binge late at night watching TV. Sometimes I don’t make it past the McDonald’s on the way to work. The question is the same and so is the result. There’s a reason that I often quote Einstein’s definition of insanity because I am the poster child.
So here I am again asking the same question searching for a different answer. Why today? Why now? What’s different this time? There are some differences so let’s take a look.
- My knee feels better. Two weeks post surgery and it is feeling good. I am surprised by how little strength I have but optimistic that with my rehab I can perform again. It is nice to do something without pain and this may be just the thing I need to finally ramp up my activity level.
- I feel worse. I feel worse than I have in a long time. I don’t sleep well again. I have heartburn. I breath heavy with any activity. I am missing out again.
- My fat pants don’t even button. I caved a while back and bought a few things. Now each of those struggles to go on.
- My wife can’t hold her tongue anymore. She loves me unconditionally and most times avoids making comments because she understands my struggle. She said “You need to start taking better care of yourself” A simple statement that screams loudly because of how hard she tries to just be supportive.
- My son is starting to look like me. I work hard to set a good example for my boys and I think for the most part I do. When it comes to eating my example is bad and my 16 year old is heavier than he has been . I need to find a way to motivate him so he does not start the spiral that I have been on my whole life.
Sure I’ve had health and personal reasons to start before and not been successful. Sure this can be just another blog posting Monday that ends up with crumbs on the couch at 11pm. But what if it isn’t? What if I can start the journey again? What if I can do something different to fan the flames and make this spark into a roaring fire? What if?
The question is how? I am not a believer in will power. Not as a long term solution. I could muscle through today (and at times we must) but in the end I need a strategy that will work and it must be different to work differently (Wow, how many times have I said that)
So let’s take this new dawn and set a new agenda and see if it works.
How will I eat differently?
- Breakfast. This is the one place I think works for me. I am rarely really hungry before lunch.
- Lunch. Most days (ok close to everyday) some coworkers and I go out for lunch. It is a nice change of scenery and I CAN make good choices wherever we choose. I just don’t recently. Now that I look at my recent habits it is the days when nobody is around that I struggle the most. I still go out but make worse choices in “fast food” mode. So today I packed a lunch and I will plan to do so for a while limiting eating out to 1 day per week. It should save me money and keep me in a more controlled environment.
- Dinner. Dear wife is amazing she cooks a wide variety of meals and every night has something ready for dinner. I am quite lucky to have her. So where have the problems been most recently. Second helpings. I believe needing a serving for lunch will help this. the more I look at this it feels like one of those “will power” slots. When I was successful I weighed and measured dinner every night. The serving spoons were measuring spoons and the scale was right next to the stove. Time to revive that.
- Late night Snacks. Hello my name is Mark and I am a night time binge eater. Let’s use last night as the example. Dinner finished around 7pm. From 7 pm until 11 pm. I ate the following: 4 pieces of cheese, a bag of chips, 3 sugar cookies, 4 oreos, 4 miniature chocolates, 2 mini cupcakes, an oreo dipper snack pack, a rice crispy treat, a some popcorn. I’m sick just reading the list. It is constant and really the driver for all my problems. In the past I have had one snack and then fruit and that worked for a long time. I tried to revive it with no success. I’ve also been sitting there a lot lately because of my knee problems. So what will be different? Time to go back to one snack. One that I actually want instead of a random assortment of whatever is there, grazing for hours. Time to go shopping
- Through the day snacks. During the week I never snack through the day. On the weekends I get into grazing habits. They just need to be gone.
How will I move differently?
- Knee rehab. I’m already off to a good start here. I found an app that dings at set intervals so I don’t have to count reps or time. I just do the stretch or exercise until the bell rings and then move on. I was amazed at how short I would cut things without this. I can’t quite ay I am making the rehab a habit but I feel like I am on that path.
- Gym. My gym membership has gone unused for months mainly because I like the elliptical and could not do it with the knee problem. I seem to up very early lately so I am going to try the morning as a change of pace.
- Soccer. Oh how I wish I could play. 4 weeks until my followup with the doctor so no soccer until then. My wife and I have agreed that I will drop some weight and get in better shape before I start cutting sports again. With about 6 weeks until indoor starts I think that will be my target. A goal that should help the rest.
- What else? I’ve tried the Fitbit as motivation and fallen short. I will try to use the added time at lunch for a short walk. This week just 5 minutes. Let’s see if I can build it up. I will also try to revive my virtual cross country trek as I found that fun when I could actually do it.
How will I look at it differently?
- The scale. I’ve been thinking a lot about how to weigh myself. I don’t believe in the every day plan. Once a week works as long as I do so on Monday to keep weekends in check. I’ve also considered not using it at all. I’ve also considered WW meetings again. I need to think about this one a bit.
- The tracking. Anyone who knows me knows I have used WW for a long time. Itried some of the other trackers but I just didn’t like them. Right before I started typing this I considered rejoining WW. I feel like when I don’t do it I end up under-eating and that leads to failure because I find myself very hungry. Another TBD. For today I will simply try to eat “human size” portions.
- The blog. Stop saying I will blog daily and blog daily. This is a long one but usually I try to keep them brief. I know it helps.
- The goal. I am trying not to overwhelm myself with the goal to lose 100lbs all over again so I will start simple. My clothes will be my goal. I’m not a fashion guy but I am REAL tired of things not fitting. Goal 1: Button my pants without a deep breath.
- The all or nothing approach. I am fully aware that I am an all or nothing participant in weight loss. I do not know how to fail a little and get going again. I don’t know how I will address it yet but I know that I will. This will be one of the driving factors of this blog.
“Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”
― L.M. Montgomery