Last week’s meeting was about acknowledging what works for us in the program. Lots of great info came out of that meeting. One member commented that she had been going crazy with grapes the previous weeks. Turns out you can have too much of a good thing. I know this as well – if I eat too many high glycemic fruits I pay for it. Even though fruits are zero points you can have too many and they can add points on. If you still want to keep fruit in your program just try to pick more lower GI (glycemic index) ones like berries and less high point ones like bananas or watermelon.
Several of us commented that sleep is very important to the weight loss journey not to mention just general health. I know for a fact that weeks where I didn’t get enough sleep that scale (as well as my general well-being) reflected it. Make sure you get at least 6 or more good solid hours of sleep.
One member had a wonderful insight (I do like where she comes from – she makes me see things differently and for that I thank her). She sees each meeting as a class. It is a refresher on what she needs to learn. What a wonderful way to look at things. I was really surprised that I, as a trainer, didn’t think of that. Sometimes you can’t see the forest for the trees and you need someone else to point it out. I’ve always said my favorite part of training is when I too learn something.
One member said that she used to say “well I only lost __ lbs.” but when she picked up a 5 lb. bag of flour it reminded her of just how much she lost and what she had been carrying around. Sometimes we need those tangible reminders to see what is working for us.
We then listed all the things we know work on the Weight Watchers program:
- Number one thing mentioned was – Tracking! Indeed I had fallen off the tracking bandwagon and last week really saw the results of it. This week I got back on and look forward to my weigh-in today. Tracking really is the strongest tool in our arsenal You can’t change your bad eating habits if you don’t know what you are eating. We think we know but we can easily block out that candy bar or bag of chips if we don’t write it down!
- Exercise – just move. It doesn’t have to be at the gym just add more movement to your daily routine and the effects will show.
- Portion control – along with tracking these two really make a big difference.
- Water – drinking it not only fills you up but your body needs it. I read an article once that said most of us walk around dehydrated – we just don’t get enough water.
- Setting small OBTAINABLE goals – instead of looking at that final number and thinking I can’t possibly lose __ lbs. Focus on the first 5 lbs, 5%, 10%, etc. Not only are they easy to set and reach when we celebrate at the meetings all of us feel good.
- Setting REASONABLE expectations – if our expectations (I’ll lose 4lbs this week) are set too high we really are setting ourselves up for failure and get easily discourage. Don’t sabotage yourself that way.
- Forgive yourself – this segue ways perfectly from the previous point. If your expectation is set too high – learn from it, forgive yourself and move on. We are all human, we are going to make mistakes but the best thing we can do is learn from it first and then forgive ourselves.
- Don’t deprive yourself – this is one of my favorites. So many people start off with good intentions and try to cut every bad thing out of their diet (no sugar, no salt, no chocolate, no……) That is great but not very realistic. Go ahead, have your cake and eat it too. Just make sure you track it, acknowledge it and forgive yourself if you need to. Giving into those occasional “goodies” (whatever yours maybe) makes doing this program a whole lot easier than those “diets” out there that make you give up everything. Goes back to being realistic with expectations.
- Honesty – I liked this one. Let’s be honest, we aren’t always so honest with ourselves, our tracking, our exercise, etc. We are only fooling ourselves but really we aren’t because we know. Be honest in your tracking, exercising, etc. even if your honesty is that I didn’t track this week or I didn’t exercise as much. Just keeping yourself honest will let you see patterns and figure out how to do things different or better next time.
- Healthy Checks – making sure we get all of those in (love seeing the smiley face). I was one who didn’t believe that the 2 teaspoons of healthy oil was important. I knew that oil was high in fat what on earth was Weight Watchers thinking? But I remember how things changed for me once I started doing that religiously. Good lesson for me to learn that they have researched this, tested it and it works. What I was doing wasn’t so don’t think I know better.
And I’ll add to this that Meetings is definitely one of the things that work. They are now my Saturday morning class. I owe that to myself. I love the wisdom that comes out in each meeting. I love learning new things or being reminded of old ones. For me it is an important part of my program and it is part of what works for me.
We are all just works in progress but hopefully we can use some of the great wisdom documented here to help us with our progress.
Something seems to happen when we become adults. We seem to forget what our parents tried to instill in us all those years ago. Some very good advice was shared by a new “lifetime” member at Saturday’s meeting. She had just read an article (and I too remember reading about this) that we need to go back to our childhood when it comes to eating.
The article’s point was we need to eat more like we did when we were children. Our parents encouraged us to eat our fruits and veggies and to make sure we drank our glass of milk. As Weight Watchers members this fits right into the program since most fruits and veggies are zero points value. We need to include at least 5 servings as part of our Healthy Checks. Also we need anywhere from 2-3 servings of dairy a day (depending on age or whether you are nursing). Drinking that glass of milk during your meal is an easy way to get at least 1 serving in.
Also children tend to eat smaller portions and more frequently. This is another thing that we tend to forget as we get older. We settle into the 3 big meals a day routine because of work/school/life. It is better to have 5 smaller portioned meals or snacks between those 3 main meals than it is to try and cram all our calories into 3 sittings.
So embrace your inner child and eat like one! Okay, maybe minus the bib and throwing strained peas across the room 😉
My husband has an absolute hatred for vegetables and fruit which makes it very hard to stick to a healthy diet let alone work the Weight Watchers plan. However, I’ve become very adept at hiding things or being sneaky.
I’ve learned to blend fruits in protein shakes or if I chop up vegetables very fine and add them to sauces (making sure they are fully cooked [so the opposite of me] he really hates any kind of crunch) he doesn’t even realize what he is eating. He has said on numerous occasions that he has really enjoyed my meals lately. The other night he even said I outdid myself because he saw the different components before they were put together – once he had it all combined they tasted wonderful!
So when my co-worker this morning was sharing her roasted vegetables recipe I thought I would share it here too.
Courtsey of Ruth Vargas
Sweet potatoes – chopped into bite size pieces
Butternut Squash – chopped into bite size pieces
Carrots – chopped into bite size pieces
1 full head of Garlic
Onions (I’m thinking either red or Vidalia would be great) – chopped into bite size pieces
Some olive oil, cumin, coriander, salt and pepper to taste. Roast in a 425 degree oven until potatoes and squash are done.
(my suggestion is if you don’t like sweet potatoes you can substitute something like Yukon Gold potatoes)
I did a preliminary calculation in the Recipe Builder on e-Tools and come up with 5 points per serving.
I like the idea of taking the head of garlic and squeezing it over the vegetables once they are roasted (roasted garlic is so mild and buttery). Also maybe adding some red peppers to the mix. I think I’ll puree it after they are roasted so I can use them as a sauce and my husband won’t be the wiser (unless he is reading my blog). 🙂