Weekly Thoughts
Hit the brakes on speedy eating
Weekly technique
I am going to drink a glass of water before I start eating and take sips between bites at each meal. I'll try this out for the next couple of weeks to help me eat slower and pay more attention to how full I feel.
Three Steps to Overcome a SetBack
The main idea here is to have a plan. Honestly, there are times when I feel like it would be nice to have a grown up in the room to guide me.
So I have been using ChatGPT! That's what I turn to.
IS MY WEIGHT LOSS GOAL RIGHT FOR ME
Two things happened this week: Our lifetime status was extended for a year, and - boom - WW bought Sequence, a company that prescribes weight loss drugs.
I hope the reasoning is that if those drugs are used, WW is a helpful support and if the drugs fail, WW won't. I hope it isn't that WW is ... getting into that biz.
Odd to have "weight loss goal" be the theme the same week that they announce they are buying a company that sells weight loss drugs.
I am not judging the people who use those, if Dr. Gary Foster says it is needed, okay then. I believe in him.
He said:
“WeightWatchers’ nutrition and behavior-change program can provide the support needed to help people build livable healthy habits for the long term and manage the dietary-induced side effects often felt while taking chronic weight management medications, such as glucagon-like peptide-1s (GLP-1s),” said Dr. Gary Foster, PhD, Chief Scientific Officer of WeightWatchers. “As we build out our clinical weight management pathway, we will be learning and likely tailoring our nutrition program for this distinct member journey. We know weight management isn’t one-size-fits-all and clinical interventions are not medically or otherwise appropriate for everyone, which is why we remain committed to all pathways.”
The thing is that weight loss, according to the workshops, follows a wavy line, like a coast. The Daily Calm often points out that fractals are part of nature, and I do think my weight graph looks like a fractal.
All the stuff I have seen with weight loss shots shows a down graph, no fractals or natural progress at all.
What happens to my body when I lose weight?
I was super interested in this and then it just ended up being non-scale victories over and over. Those are important, but I do wonder about the science of where the fat goes, lol. People share that they had lower blood sugar, etc.
Your weight loss questions, answered.
FEBRUARY 7 - HOW TO BUILD HEALTHY HABITS THAT STICK
I bought Build a Habit from Therapy Notebooks and I am pairing it with this week's technique. I am using the Wondr 10-5-10 timed eating technique and the notebook is helping me refine the habit as I apply the WW principles.
This is a skillful application!
February 2 - How to Snack Your Way to Weight Loss
I have been building snackboxes (Following Feedmehealthy's Snack Box guide -- WW Australia Ambassador Anna Van Dyken). They help. I don't know why, but they do!
In a workshop, a coach said: Snacks aren't treats.
That's pretty smart.
Actually, I do know why snacks help. They help protect hunger until I can eat a full meal. Another Wondr skill that goes well with WW.
January 29 - How to set Simple Goals for Big Success
I love this. It reminds me of one of Dr. Allison's workshops where she talked about setting goals in a way that the action changes thinking, rather than thinking about the action.
The big idea is that small steps, broken down into doable portions, will lead to progress.
JANUARY 29, 2023 THEME: Keep it simple
Honestly, WW is keeping it too simple with a lot of the changes, I miss the Discover Tab, but I do like the theme.
January 22 How To Build a Satisfying Meal
This is geniunely one of the BEST weeks in my years of WW. I have shelves of cookbooks and the app and I learned to cook really well through Blue Apron. However, this week is all about the components:
Filling (protein)
Bulk (fiber)
Enhancement (example, cheese or butter)
Different workshops had different suggestions. I learned a lot.
January 15 - How to Amplify Activity
This is an easy area for me because I move a lot.
I use Apple Fitness and Aaptive, and I love a few Youtube channels.
WW Coach Alexis Rose from (#Rosesquad from D360 )is the place to start.
She looks like an athelete and she is, but if you haven't ever met her, she is welcoming to everyone in every phase of the journey, and that includes fitness. She has all level workouts, even chair and one mile walks.
January 8 - HOW TO CREATE A WEIGHT TRACKING ROUTINE
Ah, WW. This is one area where we disagree.
As lifetime I only weigh in once a month. I hop on the scale almost daily - even when I travel - but like points, the scale is a guardrail. How my clothes fit is much more important.
It is easy for weighing in to become a habit loop - and not a helpful one, at that. It can be too emotional and too exciting to see it go move in the right direction.
My current scale plan is this:
Weigh in daily on the scale.
Note it in my journal.
Make drink water.
My scale tracking plan is weigh in at the studio at least once a month.
Move forward.
I miss the check in questions from the past app when it was more Healthy Habits instead of Weight Watching. They helped broaden how I found success.
(Because my scale pattern really looks like a WW sometimes)
JANUARY 1 - How to build a tracking routine
I am actually really good at this.
I track on paper (I use the app to do the math, but I use paper for precision).
SO - I have 23 points. If I want 3 rollovers that day, I write that I am starting from 20 points.
Then I write the time I eat.
I also use the weekly planner questions in my notebook so that I can go back and reflect.
From that, I am learning that if I am tired or stressed, I need to not eat and just drink fizzy water or tea instead.
I gain weight if I eat when I am not hungry. That's the lesson I learned from reflecting on paper tracking.
JANUARY - FoUR KEYS TO WEIGHT LOSS
December - Connect to What Matters
WEEK OF ... Oh WoW... CHRISTMAS ALREADY?
Holy Guacamole, it is busy.
Theme: Use Gratitude to Reach Goals.
The main idea is to focus on the good stuff and feel uplifted.
I have used The Sunrise Manifesto journal for years - I have bought 4 a year for the past ... 5 years?and Dr. Allison's coaching called 3 good things.
I use affliate links, so I may get a commission if you buy the Sunrise Manifesto by following that link btw. I put the disclosure at the bottom of this site but I hate spammy tricky websites so I want to be clear.
Week of December 19
In one of my workshops, a Coach said to describe the food like it was at a restaurant, just really explore it to slow down. I thought that was a good tip.
So, I guess WW is getting rid of the discover tab and replacing it with reciepes. To find the Weekly we are supposed to follow a Connect tag. It just makes me sad. We got so much science and all four pillars on the discover tab.
Week of December 4
How to set an end-of-year intention—and follow through
This is the best kind of theme - it has a fill in the blank type pattern that is immediately applicable:
What is important as the year ends (peace of mind, calm)
What intention supports that value (checking in with myself throughout the day)
What is my action to follow through on that action (turn on notifications from The Daily Calm and set them for 10 and 3)
www.weightwatchers.com/us/m/cms/set-an-end-of-year-intention-and-follow-through
Finish the Year Strong - 2022
The last theme of 22 focuses on the foundational ideas of success: routines, environment, awareness.
My big take aways:
If I don't want it around, put it out of sight.
If I do want it around, put it in sight.
Thoughts are not facts.
Personal Points ended, and that made me super happy. Zero point oatmeal and avocado turned out to be more derailing than I expected.
