PLAN, PREPARE, EXECUTE, DISCUSS Part 2
Plan, Prepare, Execute, Discuss
Part 2
by: Lindsay Diamond
Execute: When you are as well planned and well prepared as I am, the execution becomes the easy part. To eat healthy and light all day long, all I have to do is grab my bag out of the fridge in the morning and then eat it throughout the day. Of course, there are temptations every day, someone’s fresh baked goodies at the office, the bread basket calling your name at the restaurant, etc. I try to say no to these temptations as much as possible, but you can’t say no to everything. If it’s the bread basket, I take one piece and then get it as far away from me as possible or refuse it when offered. For office treats, unless it is something truly amazing, I have a two part way of saying no. First, lead by example: I hate when people walk their treats around and offer them to everyone individually (for obvious reasons), so I never do it. I love to bake and often do it and bring in 95% of what I have made to work. I put it in a common lunch type area, where it is not near anyone’s desk. It’s there for those who want it, without being an overwhelming temptation to those who don’t. I hope that others will follow my lead and do the same (and many do). If something is walked around, I try to politely decline. If the person is especially pushy, I take one, tell them I will save it for later, and then throw it away as soon as they walk away. I hate to waste food, but I hate to waste calories more! If it’s something I just have to try, I take a small piece and eat it, put it in my planner, and move on; that’s what those wiggle calories are for. If I feel any lingering temptation from that little treat, I immediately make some tea or chew a piece of gum. If I absolutely can’t shake it, I take a five minute walk around the office. Think about your eating like you would anything else in your life, when you become more mindful of what you are suppose to do, it becomes easier and more comfortable to stay with your plan. It is at these moments I feel energized. I have learned a very valuable process that keeps me focused- the challenges and temptations are always there.
Discuss: This is perhaps the most underrated weight loss and general goal accomplishment tool of all time. It’s important to hear positive feedback daily and to share your accomplishments, hard ships, and slip ups. I do not share that I am losing weight with everyone in my life, but I consider it vital information to the people I am closest with: my boyfriend, my mom, and a few very supportive friends. I live with my boyfriend, and if he doesn’t know that I am trying to lose weight, I have a zero percent chance of success. He knows what I am doing, so he lets me veto restaurants where I will not have a good option. He has a beer with dinner when he wants a drink so that we don’t have to open a whole bottle of wine (so I don’t feel obligated to drink as well), and most importantly and annoying - if he is eating something unhealthy or is snacking he holds it/keeps it away from me. I would have to ask him for some of those chips, which makes me think twice about eating them, and if I do ask for them, he questions me, did I save enough for them? Do I really want them? It’s extremely annoying, but incredibly beneficial. I am also a huge fan of telling him when I am done eating for the day. If I am feeling particularly snacky, I will tell him I am done eating, or the kitchen is closed. Saying it makes it more real, and I have an ally to stop me from snacking further. Similarly, if we are going to a party, I can tell him I am going to have one drink, or I am going to have one cookie. Someone else knowing your intentions will help you stick to your plan.
When I have accomplished a goal, I immediately want my parents to know, there is no substitute for their pure sense of pride. When I lose weight or accomplish a fitness goal there is absolutely no substitute for hearing my mom tell me I’m amazing and hearing her “wow”. We are all kids at heart, and that is my gold star. It gives you such a rush of pride and self-worth that you have no choice but to accomplish something else, just so you have some more good news to share.
There is one more piece of the discussion puzzle. I have my boyfriend to be my at home ally, and my mom to celebrate the big victories, but I need people to see me through the day to day ups and downs with no judgment. There are a lot of places to find this, but for me, for the past few years, it has come from a wonderful group of women on the Weight Watchers ® Message Boards. Though I have never met any of them, I consider each one a friend. It is group coaching at its best! We post our daily victories and hardships. Someone is always there with a meal idea, to wish you a hearty congratulation no matter how small the victory, to hear your goals, or to share a new tip, book, or workout idea. Being online provides the perfect amount of anonymity that allows me to share my actual weight with no fear, be honest about my slip ups and share my absolute pride about passing on those cookies, or only taking a handful of movie theater popcorn. Posting with the same people everyday provides me with continuity and accountability, and has allowed me to feel good and be supported. Their support is essential to my success; even if the message boards aren’t for you (there are plenty of free options out there, SparkPeople, MyFitnessPal,