Two Topics - Accountability and Don't Go Hungry Questions - Revisited

Accountability 

Yesterday was a doozie when it comes to my eating.  I did everything like I did when I weighed 210 lbs.  I wanted to eat, I ate.   There are some exceptions:  I didn't hit the vending machine so I stuck to my boundary about not eating anything I didn't bring from home.  Another is that a much smaller quantity of food now makes me miserable.  That's it though.

I ate mindlessly.  I ate crap - real food, but not healthy food.  And by the time I went to bed last night, my stomach ACHED.   So not only did I have a sore back, I had an aching stomach.  Hmm - was I looking for balanced pain?   

No, I was looking for comfort in all the wrong places. By the time I got home from work, I was in real state of self-pity.   I indulged it big time.  Comfort food for dinner followed by cookie dough.   It expanded in my stomach and well....

Now for the big difference between now and 210 lbs.  I stepped on the scale this morning.  They were up 3 lbs.   I know I didn't eat enough to gain 3 lbs, but I probably did gain at least one.  The thing is - I held myself accountable for my actions.  Not stepping on the scales may have sent the message "I didn't weigh myself so what I ate last night doesn't count."   That is a very dangerous message and one that sends me on a slippery slide UP the scales.   My point is - pick at least one tool to use consistently that will give you feedback on your efforts.  Use that tool to hold yourself accountable.  It truly can make the difference between weighing 150 lbs or weighing 210 lbs.

Now for the Don't Go Hungry Questions.

I'm adding one:   Will this food still be with me 3 hours from now?   And if the answer is yes, I need to rethink eating it.   One thing I'm learning is that when I eat too much (even if only a little too  much) in one sitting, I will be  miserable for hours.   What I want to do is use that knowledge to stop the eating too much pattern.   I'd rather eat a little more often and have a happy tummy.

About the Scales - the bathroom scales

"So don't force the numbers. They'll come. Here is your job today: adhere to a winning pattern of action that you know will produce results if you follow it consistently."   View entire article here

This great quote was given to me by a fellow MFD'er and it comes from a website I intend to investigate much more thoroughly: Hussman Fitness

But for now, I want to talk about my disappointment, resignation, and acceptance of a number this morning.  The number on the bathroom scale.  I didn't like what it showed.  

Many people who struggle with their weight decide the bathroom scale (or the one at the gym or the doctor's office) is enemy #1 and should avoided at all costs.  I see these reasons often given:

• The fluctuations make me crazy
  
• I can't deal with the disappointment
  
• If the scale reflects success, I take it as permission to splurge (I'm guilty of this one)
  
• If the scale is up, despite my being faithful to plan, then I say 'what the hell' and give up
  
• What does a number matter?
  

Excuses.  That's all these are.  And yes, I know that's a harsh statement, but it's true.  I avoided the scales all the way to 211 lbs.  I was fat (obese), unhealthy and depressed and avoiding facing the truth.  Guess what people - avoiding facing the truth, for emotional eaters, can cause triggers to go off which can turn on the "I NEED TO EAT" screaming voice.  

The scale serves as tool to show you how well you're adhering to your weight management plan.  No, it does not take into account water retention from eating processed foods.  Or hormonal fluctuations, etc.  But those typically are minor blips that self correct.  What the scale does do is show a trend.  Steady, down, or up.   And it allows you to make minor tweaks when necessary.

I avoided the scales for the past week.   It was intentional - I knew the number would be up as I'd eaten way too much fat, sugar, and processed foods over the holidays.  So, I gave myself a few days to return to a normal eating pattern.  Then I weighed.  Didn't like the number but I now have a baseline from which to assess my weight management success.

The scale alone can't do that - if tomorrow's weight is up from today and I did everything per plan, then there are more factors to consider.  However, if the next day trends up too, then I have an indicator that I may need to look at my behavior.  Am I REALLY following the plan?  Am I measuring the butter?  Am I drinking my water?  Am I sloppy in my logging?

So, alone, the scale can be quite frustrating.  But it can and should be used as a signal to assess the effectiveness of your weight management efforts.  And I do use the tool daily.