Wednesday, August 19, 2015

Weigh In Wednesday

Since I haven't gotten around to posting my weigh in yet from Saturday, I thought I'd link up with Winter at No Drama Little Mama for Weigh In Wednesday!

If you recall, I was certain that it was NOT going to be good... but hey, it wasn't nearly as bad as I was expecting! 0.4 is hardly anything. So, a gain, yes, but not the 2-3 pounds I was preparing myself for.

I bought a notebook a while back to write down blog ideas and jot down notes, and while at Starbucks Sunday afternoon I started composing some blog posts in it. I'd forgotten how much easier the words flow when I hand-write things prior to typing them. (Fun fact: in college, I'd hand-write my papers--even term papers--and then type them out!) I also mapped out some entries to write about Geneen Roth's Women, Food, and God.

Since I finished reading Women, Food, and God, I wanted to first touch on the "Eating Guidelines" that are listed in the back of the book. One of my first introductions to Geneen Roth was her list of Eating Guidelines, which pertain to eating mindfully. My therapist introduced them to me after our second or third session; they're not a rigid set of rules, but rather, well, guidelines--suggestions--on how to eat more mindfully and in the moment. You've probably heard some of these ideas before, but I appreciate it all in one nice list.

I've posted about my computer monitor mantras before; well, it just so happens that I also have the Eating Guidelines taped to the base of my monitor. For the record, I know that I have gotten away from a lot of them, and it's no doubt contributed to my struggles as of late.

  • Eat when you are hungry.
  • Eat sitting down in a calm environment - does not include the car!
  • Eat without distractions. Distractions include radio, tv, newspapers, books, intense or anxiety-producing conversations or music. 
  • Eat what your body wants. 
  • Eat until you are satisfied. 
  • Eat with the intention of being in full view of others. 
  • Eat with enjoyment, gusto, and pleasure!
Seems simple enough, right? Well, not if you've never (or it's been a long time) actually paid attention to whether you are actually hungry! Saturday's meeting topic at Weight Watchers was "(Emotional) Hunger Games" and we discussed how to decipher whether you are truly hungry. It was a really great meeting (as so many this year have been) and extremely helpful. 

From the weekly handout
This is why I love Weight Watchers--they finally get it! We also came up with a list of things to do when the urge to eat/binge hits but we're not actually physically hungry. For example, go for a walk, paint your nails, journal, call a friend... basically, anything to distract yourself until the urge passes. 

We also practiced a meditation exercise to help us deal with whatever feelings are causing us to want to binge, similar to something I learned in therapy--I'll share the therapy meditation so I don't give away all of WW's secrets! 
Sit down and close your eyes, and imagine putting that feeling, that emotion, on a boat. Now push the boat out into the water and watch it sail away, out into the open sea. Listen to the sound of the waves lapping up onto the shore as the boat disappears into the distance. Once the boat has disappeared completely, open your eyes. You should feel better, and (hopefully) the urge has passed. 
I have high hopes for this week, and I am going to refocus my attention on practicing the Eating Guidelines.


  1. Well a tiny gain is better than the big one you were expecting. I like the eating guidelines. I will have to put those into practice!

  2. Love the hunger games chart! Keep up the good work, Christina! :)

  3. I love that hunger games chart - you're tempting me to get back to Weight Watchers! I really struggled with number 2 and 3 on Geneen's list. At work, I'm usually working when I eat (or playing on my phone) and at home, I'm on mom duty so there's never a "calm," undistracted meal! I definitely need to work on at least lunch, when I have a little more control.

  4. Thanks for sharing the eating guidelines, Christina! Those are things that I definitely need to practice. I've heard about Women Food and God, but have not read it. I am looking forward to your entries about the book. Your positivity gives me hope.

  5. Eating without distractions is a tough one at our house. Tonight we ate at the table for the first time in a long time, but then the tv was turned on. Eating in the car....another tough one.

  6. What a cool little guide! Congrats on the small gain! LOL Always way better than a big one. :)


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