Archive for weekend gluttony

Weekend Gluttony:The Weight Loss Saboteur–REDUX

Posted in Fitness, Goals, Health & Wellness, Nutrition, Self Improvement, Weight Management with tags , , , , , , , on October 25, 2010 by Angela

For many of us, this is something we engage in to some degree whether we are conscious or not….knowing is half the battle to overcoming.

This is a really big challenge for me and honestly something I wholeheartedly admit to in the past engaging in a vicious/routine cycle until I gained a legitimate handle on it.

I would workout feverishly and with supreme dedication….get the little hot body for summer then let it all go to hell (well not really to hell but more like 12-15 lbs. however, that’s a lot of slipping in a short period of time, a virtual 180* if you think about it) once winter came. I can hide it no problem under bulky sweaters and no one is the wiser.

Right?

Wrong!

Imagine if you will…..

It starts innocently enough with that Friday happy hour (not to mention one or two you may have hit Mon-Thurs — MARGARITA MONDAYS, 2-FER TUESDAYS, WEDNESDAY $2 WELLs, TOP-SHELF THURSDAYS & traditionally LADIE’S NITE — what can I say, I used to be a fairly active drinker so I knew all the specials) where you consumer frothy & fruity concoctions, double shots or 23 oz. taps (beers).

If you’re still feeling lively and haven’t partaken of the customary bar snacks/appetizers, a group of you may head out for a little late dining to continue the “end-of-work-week” celebration. Where you will most likely UNsensibly dine because you’ve worked up a little hunger from all the drinking.

Saturday morning: depending upon if you have rolled in at a decent hour Friday, it’s up Saturday and heading out to Cracker Barrel, WaffleHouse, IHOP, Original Pancake (insert your particular regional fare) for that HUGE breakfast/breakfast bar you can’t or won’t normally cook for yourself during the week.

Saturday afternoon: run errands….running being more figurative than literal…hair/nail/spa appointments to pamper oneself, JUST BECAUSE.

Saturday night: if you’re lucky enough–date night with the spouse/significant other or if you’re single heading out on the prowl to a club, party or other hot-spot to see some of the beautiful ones…..where sometimes but not always, it’s gonna involve drinks and/or food.

Sunday morning: once again, dependent upon how your night ended….this could be your “Saturday morning breakfast run” if you don’t attend religious services/observations.

Sunday afternoon: cook a big family breakfast or treat yourself out to a delicious meal in preparation to kiss your weekend goodbye as you begin to focus on the Monday-Friday grind.

Follow this routine enough times a month and you will easily & gradually pack on the pounds over time and be left wondering: when did this all happen. It happened right before your very eyes.

Now, I am by no means such an active weekender, due to working so much (weekends included) but I do notice how much of our socialization tends to revolve around food & libations. It’s how we are conditioned to ENJOY LIFE….eating, drinking & being merry!

During the summer months, it’s a very real tempation to maintain control and stay focused so here’s a few tips I’m sharing for post-dieters or those currently pursuing weight-loss and/or weight maintenance.

1. Once you hit a goal weight or even NEAR, consider yourself in remission. Accept the fact that ongoing vigilance & discipline is necessary to keep off the pounds. TRANSLATION: keep that body in motion–CONTINUE REGULAR EXERCISE!!

2. Figure out your daily calories for weight management and decide which meals or snacks you can enjoy the extra calories. Be picky with your “special indulgences” and careful not to go overboard or negate any progress you may have made or be making. Nothing discourages more than doing “all that working out” and not seeing progression.

3. Weigh yourself SOMEWHAT regularly–(I know there’s debate over this one)it encourages accountability and lets you realistically know your limits and target problem behaviors. It’s normal to have small fluctuations (I allow myself a 5 lb variance) but try not to “top out” or linger there for too long…TRUST ME, it gets easy to get complacent and then you create a new weight range and before long….it’s 10 lbs. than it was initially.

4. Work thru the stressful times/issues without turning to food or drink. I pray, meditate, exercise….or when all else fails–SLEEP (that state of unconscious works wonders for clearing the mind).

5. Never “wing it” when eating out. Try to menu search online when possible or call ahead to inquire about your options. (Additional dining out tips: eat lightly but sensibly BEFORE eating out as it kills the urge to over-indulge, have soup or salad as an appetizer to satiate your hunger THEN see if you would still order that 12 oz. ribeye, order from the appetizer menu as your entree as quite typically these are NORMAL-SIZED portions not the GARGANTUAN-SIZED portions we’ve come to believe are our “money’s worth”, stay away from buffet or all-you-can eat restaurants…a lil this & a lil of that can add up to a whole lotta you really soon.)

6. When invited to someone’s home for dinner, try offering to bring a salad or appetizer such as a veggie or fruit tray to nibble on without insulting the host(ess). If you’re still hungry after fruits & veggies, opt for small servings of lean protein as a good choice over breads, desserts, etc.

7. Eat BEFORE you go grocery shopping and then do so with a list based on pre-planned meals. This cuts down the urge for impulse purchasing based on the munchies. Also, try to go other than on Saturday mornings which is when all the vendors are out pushing their wares with coupons–believe me, as a kid I lived for Saturday mornings @ Kroger’s–it’s a veritable feast!!!

8. Have an answer prepared but don’t be defensive just firm & polite. “This is what I need to maintain my weight & health” or “I need to continue to watch what I eat, but I’m glad to be here among friends” or “The meal is delicious but I’ve really had enough”….or something equally explanatory & decisive. Don’t be afraid to speak up when challenged to fall off the wagon. Folks do ridicule, tempt and/or envy for what they cannot/will not achieve…I’ve heard more than enough berry & twig or she’s not really Black jokes.

9. Don’t con yourself into believing you can resume old eating habits–SOMETHING’S GOT TO CHANGE. If many of your calories in the past were consumed at bars, fast food restaurants or other haunts — you may have to re-think how you go about socializing.

10. Buy an expensive article of clothing that you will never want to outgrow! (This is a rather weak one in my opinion, but it’s a suggestion nonetheless….)

11. Surround yourself with people who support your lifestyle change(s).

Hope this helps some of you out….

~Peace & Blessings~

Weekend Gluttony:The Weight Loss Saboteur

Posted in Fitness, Health & Wellness, Nutrition with tags , , , , , on July 12, 2010 by Angela

For many of us, this is something we engage in to some degree whether we are conscious or not….knowing is half the battle to overcoming.

This is a really big challenge for me and honestly something I wholeheartedly admit to in the past engaging in a vicious/routine cycle until I gained a legitimate handle on it.

I would workout feverishly and with supreme dedication….get the little hot body for summer then let it all go to hell (well not really to hell but more like 12-15 lbs. however, that’s a lot of slipping in a short period of time, a virtual 180* if you think about it) once winter came. I can hide it no problem under bulky sweaters and no one is the wiser.

Right?

Wrong!

Imagine if you will…..

It starts innocently enough with that Friday happy hour (not to mention one or two you may have hit Mon-Thurs — MARGARITA MONDAYS, 2-FER TUESDAYS, WEDNESDAY $2 WELLs, TOP-SHELF THURSDAYS & traditionally LADIE’S NITE — what can I say, I used to be a fairly active drinker so I knew all the specials) where you consumer frothy & fruity concoctions, double shots or 23 oz. taps (beers).

If you’re still feeling lively and haven’t partaken of the customary bar snacks/appetizers, a group of you may head out for a little late dining to continue the “end-of-work-week” celebration. Where you will most likely UNsensibly dine because you’ve worked up a little hunger from all the drinking.

Saturday morning: depending upon if you have rolled in at a decent hour Friday, it’s up Saturday and heading out to Cracker Barrel, WaffleHouse, IHOP, Original Pancake (insert your particular regional fare) for that HUGE breakfast/breakfast bar you can’t or won’t normally cook for yourself during the week.

Saturday afternoon: run errands….running being more figurative than literal…hair/nail/spa appointments to pamper oneself, JUST BECAUSE.

Saturday night: if you’re lucky enough–date night with the spouse/significant other or if you’re single heading out on the prowl to a club, party or other hot-spot to see some of the beautiful ones…..where sometimes but not always, it’s gonna involve drinks and/or food.

Sunday morning: once again, dependent upon how your night ended….this could be your “Saturday morning breakfast run” if you don’t attend religious services/observations.

Sunday afternoon: cook a big family breakfast or treat yourself out to a delicious meal in preparation to kiss your weekend goodbye as you begin to focus on the Monday-Friday grind.

Follow this routine enough times a month and you will easily & gradually pack on the pounds over time and be left wondering: when did this all happen. It happened right before your very eyes.

Now, I am by no means such an active weekender, due to working so much (weekends included) but I do notice how much of our socialization tends to revolve around food & libations. It’s how we are conditioned to ENJOY LIFE….eating, drinking & being merry!

During the summer months, it’s a very real tempation to maintain control and stay focused so here’s a few tips I’m sharing for post-dieters or those currently pursuing weight-loss and/or weight maintenance.

1. Once you hit a goal weight or even NEAR, consider yourself in remission. Accept the fact that ongoing vigilance & discipline is necessary to keep off the pounds. TRANSLATION: keep that body in motion–CONTINUE REGULAR EXERCISE!!

2. Figure out your daily calories for weight management and decide which meals or snacks you can enjoy the extra calories. Be picky with your “special indulgences” and careful not to go overboard or negate any progress you may have made or be making. Nothing discourages more than doing “all that working out” and not seeing progression.

3. Weigh yourself SOMEWHAT regularly–(I know there’s debate over this one)it encourages accountability and lets you realistically know your limits and target problem behaviors. It’s normal to have small fluctuations (I allow myself a 5 lb variance) but try not to “top out” or linger there for too long…TRUST ME, it gets easy to get complacent and then you create a new weight range and before long….it’s 10 lbs. than it was initially.

4. Work thru the stressful times/issues without turning to food or drink. I pray, meditate, exercise….or when all else fails–SLEEP (that state of unconscious works wonders for clearing the mind).

5. Never “wing it” when eating out. Try to menu search online when possible or call ahead to inquire about your options. (Additional dining out tips: eat lightly but sensibly BEFORE eating out as it kills the urge to over-indulge, have soup or salad as an appetizer to satiate your hunger THEN see if you would still order that 12 oz. ribeye, order from the appetizer menu as your entree as quite typically these are NORMAL-SIZED portions not the GARGANTUAN-SIZED portions we’ve come to believe are our “money’s worth”, stay away from buffet or all-you-can eat restaurants…a lil this & a lil of that can add up to a whole lotta you really soon.)

6. When invited to someone’s home for dinner, try offering to bring a salad or appetizer such as a veggie or fruit tray to nibble on without insulting the host(ess). If your’re still hungry after fruits & veggies, opt for small servings of lean protein as a good choice over breads, desserts, etc.

7. Eat BEFORE you go grocery shopping and then do so with a list based on pre-planned meals. This cuts down the urge for impulse purchasing based on the munchies. Also, try to go other than on Saturday mornings which is when all the vendors are out pushing their wares with coupons–believe me, as a kid I lived for Saturday mornings @ Kroger’s–it’s a veritable feast!!!

8. Have an answer prepared but don’t be defensive just firm & polite. “This is what I need to maintain my weight & health” or “I need to continue to watch what I eat, but I’m glad to be here among friends” or “The meal is delicious but I’ve really had enough”….or something equally explanatory & decisive. Don’t be afraid to speak up when challenged to fall off the wagon. Folks do ridicule, tempt and/or envy for what they cannot/will not achieve…I’ve heard more than enough berry & twig or she’s not really Black jokes.

9. Don’t con yourself into believing you can resume old eating habits–SOMETHING’S GOT TO CHANGE. If many of your calories in the past were consumed at bars, fast food restaurants or other haunts — you may have to re-think how you go about socializing.

10. Buy an expensive article of clothing that you will never want to outgrow! (This is a rather weak one in my opinion, but it’s a suggestion nonetheless….)

11. Surround yourself with people who support your lifestyle change(s).

Hope this helps some of you out….

~Peace & Blessings~