Lose Weight Find Life

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.  So, throw off the bowlines.  Sail away from the safe harbor.  Catch the trade winds in your sails.  Explore.  Dream.  Discover.”  -Mark Twain, Author

Do you have a list of things that you want to do whenever you lose weight?  Don’t wait!  Your life is happening now.  Take something you’re wanting to do when you’ve lost weight and do it now.  Don’t put your life on hold.  Fulfill your heart’s desire.  When you feed and nurture yourself in healthy ways, food loses its pull to fulfill you. 

There are many stop signs we create for ourselves due to our weight and body size.  Step forward from those stop signs and GO.  Take yourself off hold and do something new today.  You deserve it.  You’re worth it.  You can do it!

Believe In Yourself,
Cathy

When we emotionally eat, we are trying to change the way we feel.  We feel uncomfortable with a situation or an emotion.  We look to food to alter our emotions. Rather than emotionally eat, try these natural, healthy highs:  When you have one of those challenges, when the refrigerator is calling your name, when the gallon of ice cream is screaming your name, when a Hershey is about to move closer to you, when that kiss is about to kiss you, think about these one at a time BEFORE going to the food. 

Close your eyes and visually paint an emotional picture of the feeling - IT DOES MAKE YOU FEEL GOOD.  It will give you the strength to come out of the kitchen or the refrigerator.  What you’re looking for is NOT in the kitchen!

NATURAL HEALTHY HIGHS:

A hot shower; 

Taking a drive on a road with beautiful scenery;

Listen to children laughing;

A bubble bath;

Sweet dreams;

Run through the sprinklers;

Having someone play with your hair;

A back rub;

Feel you are beautiful, inside and out;

Accidentally overhear someone say something nice about you;

Waking up and realizing you still have a few hours left to sleep;

Making new friends or spending time with old ones;

Holding hands with someone you care about;

Running into an old friend and realize that some things (good or bad) never change;

Watching the expression on someone’s face as they open a much-desired present from you;

Getting a hug from someone you care about deeply and their arms fit all the way around you;

Knowing you’ve done the right thing, no matter what other people think;

Lying in bed and listening to the rain;

Getting out of bed every morning and being grateful for another day;

Loving yourself.

Believe In Yourself,
Cathy

Do you give to yourself as much as you give to others?

Before a plane takes off, the flight attendant always tells us to place the oxygen mask over our own face before helping anyone with theirs.  Does that go against how you live your life?  Are you taking care of others more than yourself?  You can’t help save someone else’s life if you let yourself die through the process.  It isn’t about being self-centered or selfish.  It is taking care of yourself first so you can be available and at your best to help others.  The basic principle is that you are at your best if you take care of yourself first.

It isn’t as we travel by air that we need to remember to take care of ourselves first.  A friend, co-worker or family member might need your support, your guidance and understanding, but if you are an emotional or physical wreck, you won’t have as much to give.  To be there for anyone else, be there for yourself first!   As you change your focus in this way, it will probably feel uncomfortable and selfish.  Remember the flight attendant’s life-saving advice to take care of yourself first.

To be of help, first practice your own self-help.  Help yourself to be a better you.  Be your own best friend.

Believe In Yourself,
Cathy

With the permission of one of my weight loss surgery clients, I share the following e-mail question and my response regarding Dumping Syndrome.

Dear Cathy,

What is dumping syndrome?  What are the symptoms?  What causes it?  I don’t know if I dump or not since having my surgery.  What’s the advantage to dumping? 

I’m asked many times as a post-op RNY Gastric Bypass patient about dumping syndrome.  For me, it has been a great thing as it has been a deterrent of eating my pre-operative favorites consisting of sugary food choices.  I’ve provided some details about dumping syndrome as it relates to RNY Gastric Bypass, and how the function of it can benefit non-RNY weight loss surgery patients and non-weight loss surgery weight loss.

Early dumping syndrome happens when the lower end of the small intestine (jejunum) fills too rapidly with undigested food from the stomach. Patients can develop abdominal bloating, pain, vomiting, sweating, rapid heart rate, stomach cramps, fatigue, light headedness or diarrhea.   Since with the RNY Gastric Bypass the majority of the stomach is not being used and a new, small pouch that directly connects to the small intestine is created, there may be dumping. Early dumping syndrome is due to the rapid gastric emptying causing bowel distension plus movement of fluid from the blood to the intestine to dilute the intestinal contents. These symptoms usually occur 30 to 60 minutes after eating.

Late dumping is related to the blood sugar level. The small bowel is very effective in absorbing sugar, so that the rapid absorption of a relatively small amount of sugar can cause the glucose level in the blood to rise rapidly. The pancreas responds to this glucose challenge by increasing the insulin output. Unfortunately, the sugar that started the whole cycle was such a small amount that it does not sustain the increase in blood glucose, which tends to fall back down at about the time the insulin surge starts. These factors combine to produce hypoglycemia (low blood sugar) which causes the individual to feel weak, sleepy and profoundly fatigued.  Essentially, the person crashes from the highs and lows of the blood sugar and absorption factors.  Restricting simple carbohydrates (fruit juice, rice, pasta, potatoes and other sweet tasting foods) and eating more protein can reduce the symptoms of dumping.

There are some RNY post-ops that do not experience dumping syndrome.  However, just because a person does not experience symptoms of dumping syndrome, it still has the remaining impact of blood sugar issues along with eventual weight regain by eating the wrong types of foods.  If a weight loss surgery patient, such as Lap Band, does not have the same possibilities for dumping that a RNY patient does, the foods that cause dumping syndrome should still be avoided. Simple carbohydrates, sugary, fatty foods are not healthy choices for any weight loss surgery patient and anyone wanting to lose and maintain their weight. 

Consumption of sugar is a vicious cycle…the more we eat, the more we want.  It is a merry-go-round of eating and wanting more and more.  It is a ride best not to start!Healthy choices certainly benefit us physically.  Healthy choices are beneficial psychologically as well.  By exercising your muscle of making healthy food choices, you GAIN physically and psychologically and LOSE weight.

Believe In Yourself,
Cathy

All of us go through difficult times in our lives.  Recently, I went through a challenging period.  It is at especially tough times that I miss the escape that food can give.  A situation came up that I had no control over.  I felt as though I thought I was getting a Krispy Kreme donut but instead got a lemon.  Have you ever felt like you’ve got a life filled with lemons?  I sure did.  I decided to make lemonade from those lemons.  By making lemonade out of the situation, I decided to look for different recipes for lemonade.  In other words, I looked for an option, and then options within those options. 

There are some challenges that you can influence or control by making the best choice and taking action.  There are other situations that are completely out of your control.  Rather than get into the “poor me” or allow your anger to drive you to the refrigerator, know that ultimately, you have power over you.  You control you.  You may not be able to influence a situation but you control your reaction to it.  Have faith that whatever happens, you’ll have new opportunities available to you for personal growth.

You can do your best with those situations that are under your control.  You can adjust to those situations over which you don’t have influence or very little influence.    Accept whatever comes your way.  Commit yourself to finding the value in it, grow and learn from the lesson contained in the situation. 

Each day provides a new beginning.  Greet each new day with confidence and enthusiasm.  Whatever lemons land in your life, make lemonade and enjoy every drop!

Believe In Yourself,
Cathy

One of the many side effects of being overweight is lack of confidence.  Having confidence in yourself and the fact that you are not a victim but a victor in your life brings it own rewards.  Here’s the top 10 qualities of a confident person.

10.  A confident person smiles and expresses emotion freely.

9.  A confident person shares their thoughts and opinions without apology, asking permission or including a self-depreciating remark.

8.  A confident person walks with their head held high, not trying to hide or appear to be small or invisible.

7.  A confident person dresses to compliment their body, regardless of weight or body type.

6.  A confident person calls something wrong (such as an inappropriate comment) when it is wrong.

5.  A confident person asks for and receives money for the work they do, regardless of what it is. 

4.  A confident person respects themself and sets up a system for others to respect them by setting personal boundaries.

3.  A confident person treats their body well, participates in some form of physical activity to keep healthy and strong.

2.  A confident person strives for balance in their life…not putting all of their self-esteem eggs in one basket, but rather in multiple baskets.

1.  A confident person understands that perfect is impossible but excellence is a manageable, yet still challenging goal to strive for and succeed.

Believe In Yourself,
Cathy

“Never continue in a job you don’t enjoy.  If you’re happy in what you’re doing, you’ll like yourself, you’ll have inner peace.  And if you have that, along with physical health, you will have had more success than you could possibly have imagined.”  -Johnny Carson

Emotional eating stems from emotions and areas in our life that we aren’t happy.  We eat to fill a void or silence a voice inside us.  I’ve been miserable in jobs before.  I felt trapped by the job, the salary, and not wanting to make a change.  When I finally took the steps to make changes that I wanted in order to be content and happy, my emotional eating improved dramatically.  Whether it is in a job you don’t like, an unhealthy relationship or situation, or any other nagging area in your life that drains you, take action…make a change.  You’re worth it.  Although it may go against what you feel safe and comfortable in doing, take the risk and make a change.  Fill yourself with the good things in your life that you enjoy.

Believe In Yourself,
Cathy

Health experts recommend wearing a pedometer with the goal of 10,000 steps per day.  Most people get less than 3,000 steps per day.   Pedometers are small electronic, battery operated, counting devices that are worn on your waistband or belt. 

The benefits of pedometers are many.  10,000 steps per day can assist with weight loss and maintenance, help lower blood pressure, decrease risk of osteoporosis, promote a sense of well-being and enhance deeper sleep.  Wearing a pedometer can be one of the easiest things to do for  daily fitness and throughout your day. 

Tracking your steps throughout the day can be very motivating.  A pedometer can subconsciously urge you to take the stairs instead of the elevator or walk to a co-worker’s office instead of calling or e-mailing.  Most of us are goal-oriented and have a sense of competition within us.   Counting steps with a goal of 10,000 can be more motivating than you think.  It has been said that people need to walk 10,000 steps a day to maintain an active lifestyle and burn 20% of their caloric intake from the day. 

Pedometers can range from $10 to $50.  Pick one up and see if wearing it motivates you to be more active and reap the many health benefits.  Have fun with it.  Keep track of how many steps you trek each day.  Make it your own game to increase day to day, week to week.  My kids are so interested (competitive or checking up on me!?) in my steps that they ask me at the end of the day how many I did.  Now, that’s motivation!

Believe In Yourself,
Cathy

Are you waiting to weigh a certain number or wear a specific size before you feel happy or live your life?  Don’t!  Do it NOW!

Happiness is here now.  There is no need to wait for your life to begin.  Happiness, contentment, and fulfillment in your life are here for you to take.  Own it.  It’s yours. 

You can wait for a magic number to appear on the scale, to wear a certain item of clothing, or be a specific size.  Why put your life on hold? 

Happiness is not something to be put on hold until certain conditions are met.  Your life is not something that begins when your scale tells you it can.  The permission to be happy with who you are right now lies inside you.  When you’re happy with where you are right now, you also bring that same happiness to those around you. 

When you fill your life with happiness and gratitude for who you are and what you have now, you won’t need to emotionally eat to fill your life.  You’re already more than enough regardless of what you weigh to be happy and feel good about your life.  Enjoy your happiness now.

Believe In Yourself,
Cathy

It is possible to regain weight after having weight loss surgery.  Here’s the Top 10 reasons how to do it:

10.  Don’t exercise. 
9.    Don’t bother drinking water.
8.    Drink alcohol, soda and fruit juice.
7.    Graze either all day long or for long periods of time throughout the day.
6.    Eat mostly carbs in your meal, especially sugary, refined carbs.
5.    Ignore taking your vitamins or take them whenever convenient and if you remember.
4.    Protein first?  Eat protein after you eat your mostly carb-heavy meals only if there’s room.
3.    Don’t bother keeping a food and exercise journal.
2.    Don’t get support either by a support group, online support, or your own weight loss coach.

And the number 1 way…….

1. Thinking you are cured, your surgery will do all the work in maintaining your weight loss, and never have to be concerned about emotional eating or food issues ever again.

Believe In Yourself,
Cathy