Thursday, June 27, 2013

Switching off the auto pilot ...

Well I've maintained my resolve and had a really good two weeks of eating well and exercising 6 session per week.
My weigh in day today has me at 102.9kg. Giving me 2.6kg off for the last 2 weeks. Pretty awesome. I'm chuffed.

 Image via here

I'm so glad I didn't let the minor gain from 2 weeks ago drag me down. If anything it made me stronger and more stubborn to get it off for good.
I have been having more and more thoughts about my food. Of course ... my whole day is thinking about food glorious food. What I can have what I cant have. Eat clean, go more protein, cut the carbs, cut the calories.

There is so much advice out there, it just makes it all so bloody overwhelming.
So one week I'm low carb high protein, next week I'm clean eating ... Don't know if I'm Martha or Arthur.

I know that in the grand scheme of things all of these programmes and eating plans are good, so even though I'm switching around and not really settling on one it's still progress. Not like I'm flicking between bad habits and good, it's all good. but maybe I should settle on something, just so I can stop obsessing about food so much.

I like all the principles of clean eating: no white stuff, heaps of fruit, veg and protein, only the good carbs etc etc ... but as you can see there ain't no sugar in there. Throughout all diets actually a reoccurring theme for our current times is that sugar and refined carbs are bad. Used to be that fat was bad, but now we all know about good fats and bad fats. Well with sugar, there are no good and bad. Just bad.

When I think back to weight watchers days, there appeal is that eating is about balance. You can have the odd chocolate bar or glass of wine so long as you eat in moderation. A whole block of Cadbury Turkish Delight is prob not a good thing but 4 squares is not going to undo all your hard work and at the same time you still get a little treat for the day.

I had a little sit down chat with Lisa today, planning some forthcoming PT sessions and she said 'you can exercise till your black and blue but if you go home and eat shit your wasting your time'.

Harsh but true I think.

I know that I'm getting fitter, and my heart muscle is grateful, but really ... I'm going to gym to lose weight!
So it's what I needed to hear. I need to stop kidding myself that going hard at gym is gonna make me the 80kg person I want to be.

I keep thinking if I weighed 80kg how much easier would it be to squat or tricep dip off the bench or chest press my own body weight. If there was 22.9kg less of me I could push it so much harder and how would I get to being 22.9kg lighter quicker ... stop eating all the shit.

I love my chocolate, I love cakes and bready delights and when I think of an all or nothing approach whereby I eliminate them completely they suddenly occupy my mind 24/7 so I think for me, I have to allow them a little. A little bit in moderation just to feel I am not some deprived chic on a diet that everyone feels sorry for.

I'll make sure my calories allow for it, I'll portion control and I'll be in charge.
I think that's the most important thing. I sometimes mindlessly eat these things when I'm not even hungry.
I'll just go, apple muffin on that tray, yumm. I do love an apple muffin. Next thing I know I'm eating the apple muffin!
What the ... I've had breakfast and morning snack, I'm not even hungry ...muffin be gone.
See, mental. Not in control. Someone else has my remote control and keeps pressing auto pilot.

So time to take back control. Eat well, eat nutritionally, allow for yummy snacks but be in charge of what they are, how big they are and when they are consumed.

Image via here

Something that I read in one of my brain training books was that as humans we are conditioned for rewards and when we see that apple muffin it triggers the reward center of our brain. From previous memories we know it's fluffy, soft and sweet. We sense it melting in our mouth like a buttery sugary explosion and we want to relive that sensation over and over again.
So if we want to retrain our brain we need to become aware when these objects activate our brains reward response and rather then allowing the normal progression of see treat, buy treat, eat treat, we need to consciously acknowledge the trigger ...say yumm apple muffin, I love apple muffins ... then we need to detour our brain from its hard wired response and say, as much as I love apple muffins, You know what! I've had breakfast I'm not even hungry I'm going to head home and get started on my jobs for the day.

Or insert what ever follow up sentence serves you in your situation. It might even be, jeez I love an apple muffin but you know what I'm aiming to lose 1 kg this week so I'm going to eat an apple instead.

So knowing all these things about how my brain gets it self into auto pilot and just makes it's own decisions I think I have come to the realisation of what my next step in this journey needs to be.

I need to take back control of my food choices and own them.

Onward and upward.
Have a great week,
Jay x

1 comment:

  1. jay i find your blogs help my thinking so much, thank you - one strategy that works well for me to regain pilot status is my rule that i must know the 'value' and record the 'value' of any and all food before it passes my lips - for me it's the before bit that's important - so i put it myfitnesspal and know the cals/sugars etc and consciously decide to eat (or usually in my case sip it) - sometimes before i leave the house it's in my record and I'm in control - sometimes i even need to delete a planned treat as i decided not to indulge today - for me it takes some of the emotion and guilt out and consciously choosing to have a treat can make me appreciate the treat more - it's nuts that i have to work so hard to be mindful - sharyn