Posts Tagged ‘goal’

Sarah’s Success Story

Monday, January 16th, 2012
Sarah - After

Sarah - After

If you had told me a year ago that I would be writing a success story for a diet website, I would have laughed in disbelief. For one thing, I don’t do diets. Too many people seem to fail, and I wasn’t interested in failure. Besides–diets are restrictive, and a lot of times, anti-relationship.  To me, diets seemed to play on people’s vanity, and require them to focus on their bodies so much, to the detriment of their relationships with other people. All this, combined with the prospect of eating weird foods and obsessing over my weight, just wasn’t for me.

However, I did have a number of reasons–about 30-40–to consider changing my approach to food. These reasons, aka “pounds,” had sneaked up on me….having five children in as many years, being too tired to plan proper meals, and life in general had conspired to make more of me than I wanted to be.

Sarah - Before

Sarah - Before

I had always been thin as a child and teenager, and I subconsciously retained that image of myself, even when the scale, and my ever-”shrinking” clothes, said otherwise. I reasoned that even though I was too heavy, I was healthy. I wasn’t sedentary, didn’t drink lots of high-calorie drinks, and didn’t eat a lot of sweets. My thinking was that, eventually, this would dissolve the extra weight. Still, though, the “reasons” remained. Earlier, I had worn a size 6/8, but lately, I had been wearing both sizes. (That would be a size 14.) At a doctor’s exam, when I was weighed, I slowly realized my scale wasn’t “off.” I really was all that.
Several years back, my husband wanted to lose weight, and even found an eating plan (40-30-30) that he believed would help him. He brought home the books about it, which were heavy on the “why”, and light on the “how.” He was right that this plan would work–but it was so different than what I was used to serving, that all my time was consumed in finding recipes that would work for us. After spending so long planning, I had no energy or time left to go buy the food, and then prepare it, especially when odds were poor that our children would like it. During this quest, we had even looked on the Internet, checked out books from the library, and done all we could to make these changes happen. However, after several weeks of this, we found ourselves eating the same way we always had, so it was no surprise that we didn’t lose weight.

However, after my experience with the doctor’s scale, I decided to try again. Now remember–I had never really tried any DIEts. I wanted to change our LIFEstyle, and serve food that everyone could enjoy. I didn’t want it to be weird, expensive, or inconvenient food. And did I mention that I really didn’t want to feel like I was on a diet? It was then that I started to remember a website I had found during my earlier recipe hunt. With a little help from Google, I was able to rediscover that site–FormulaZone.com. I remembered it had recipes for our exact diet, but since we had just bought the books, I wanted to make use of them, so the website’s true value to me was, I regret, initially overlooked.

I should have eaten my books and gone with this website from the start. I signed up in April 2011, and never regretted a moment of my membership. I have found that there is more practical information here than in any book I have reviewed. There is also an element of coaching involved–when I have a question, the forums are the first place I look, and they often have the answers. (But if they don’t, the website owner, Cale, has always answered with such encouragement and sound guidance.) Some of my friends pay lots of money to have a menu service–this is only part of what this website offers, and a better cost. Initially, I used mainly the recipes and menu builders, but eventually, I wanted to keep a food diary, and start customizing some recipes. FormulaZone.com had anticipated these needs, and all I needed to do was start using these features.

At this point in my weight loss journey, most of my initial “reasons” for joining have gone away! That’s right: I did lose weight–about 30 pounds to date. I also dropped over three sizes in clothes–size 8 is a little loose, whereas size 14 used to fit snugly. However, I’m going to stick around–I have a few more pounds to lose, but now the weight loss has become secondary to another set of benefits.

One of the biggest reasons I truly relish this site is that it helps me maintain my emotional balance, as well as my food balance. If my kids could describe their experiences, they would say I’m more even-keeled than before. I am much more patient with them, and I can manage my household with less frustration and fewer energy drops. With so many children, it is really a big thing when we’re all happy….or not. Also, my concentration is a lot better. I don’t have the after-meal fog that was common before.  Until I personally experienced these advantages, I didn’t fully appreciate what others were so enthusiastic about. Because relationships are so important to me, I will do all I can to be the type of wife, mother, and friend I should be. Managing my outlook and energy is a big part of this, and FormulaZone.com makes it almost effortless. Between the weight loss, improved moods, and better concentration, I am so excited about these changes. We are truly thankful for this gem of a site, and the people who manage it.

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Keeping Your 2010 Resolutions

Saturday, January 2nd, 2010

Back in 2004 we wrote an article on keeping your New Years Resolutions, and you know what? The same things are relevant today. So check it out: Keeping New Year Resolutions. You’ll be glad you did!

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Making Your New Years Resolution Stick

Thursday, January 1st, 2004

Happy New Year! Hooray for the new year, and all of the hope and happiness that it promises to bring. We hope that last year was wonderful for you, and the new year is even better.

Many of us make promises to ourselves at the beginning of each year. The typical New Year Resolution. If you are like most, your resolutions include something about losing weight, eating health, or getting in better shape. And, if you are like most, these resolutions have a tendency of slipping away. But it doesn’t have to be that way! You can, with the right planning and approach, make 2004 a wonderful year in which you keep your resolutions.

How do you keep your resolution? How do you make this time different than the others? While ultimately it is up to you, try our tips and techniques- you will be equipped with tools that will help you succeed! For the sake of convenience, the rest of this article will be geared towards a goal of losing weight, however these techniques apply to all goals that you set for yourself.

Get out a piece of paper and a pen. As we go through these tips, take the time to write this down. The absolute best way to ensure you meet your goal is to make sure you understand it. And nothing beats writing it down and reading it. Something about writing it down, having it on paper, makes it a reality, and gives it importance.

Consider your motivation. The first step you should take is to think about your reason for losing weight. This may take time, but it is key to being successful. Ask yourself- why do I want to lose weight? Getting a firm understanding of exactly why you want to lose weight will help you find that mental and emotional space that keeps you motivated.

Write it down! Then read it to yourself- out loud. It can be more than one reason. In fact, it can be many. Having several reasons will give your goal more meaning. Revisit them often- you may find that your reasons change over time. If they do, write down the new or different reasons to keep them updated.

Set a goal. The hard truth may be difficult to face- but it’s OK. We’ll take it in smaller bites. Whether your goal is to lose 20 pounds or to lose 120, you need to find your final goal. Write it down- and remember that it can be in many forms. It can be a goal weight, a clothing size, or a measurement (such as waist or hips). Write it down! When you look at it, tell yourself out loud that you will reach that goal. Every time you look at the goal, tell yourself out loud. You will reach your goal!

Break it down. Break your final goal down into weekly mini-goals. Why do this? Because it gives you a sense of satisfaction when you meet your weekly goal. And, it is much easier to renew your commitment if you slip up when you look at your next weeks goal.

Be realistic! If your final goal is to lose a lot of weight, then you need to stay realistic. The medical experts will tell you that it is not realistic to lose more than 2 pounds per week, and that is probably true. However, there are many testimonies of members who have lost 3, 4, or even 5 pounds per week for many weeks. Just remember that as you approach your final goal, the weight loss will slow down. So, if you have 10 pounds to lose, your weekly mini-goal should be 2 pounds or so. If you have 40 pounds, your weekly mini-goal could be 4 pounds or so. It is tempting to set aggressive goals, but they only lead to disappointment, frustration, and eventually, quitting.

Keep your mini-goals realistic. Now, write them down. Yes, there may be many of them, but write them down. Imagine yourself halfway to your goal. Imagine how great it feels to have met your mini-goals, and to be halfway there!

Keep a log. On the same sheet of paper that you have written your mini-goals, set up a column in which you can write your progress down. Watching yourself succeed helps you stay motivated! And, if you find that you are not keeping up with your mini-goals, don’t despair. Re-evaluate them. Adjust them to be more realistic to your lifestyle, and write them down. Make sure you can achieve your goals- remember to be realistic!

Seek Support. If you find that your mini-goals are not being met, or that you have a particularly difficult time with a certain time of day, a certain day of the week, a certain food, or anything else, then Seek support. Whether you request support in the Discussion Forum, request support from us via e-mail, or seek support from your spouse, make sure you find the support you need. You don’t have to settle for the first answer that you are given, either! If it doesn’t work, it isn’t your fault- it just means that you may need another way to overcome the challenge!

You can do it! And we are here to help. You don’t have to be the expert- that’s why we are here. The staff at FormulaZone has one goal: to do everything we can to help you succeed. Our members are just like you- they want you to succeed, too!

So make your resolution. Invest a few minutes in it, write down your goal and your plan, and you will succeed. You can do it!

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Denial

Thursday, December 4th, 2003

Facing our shortcomings is often a hard thing to do. Many of us make excuses for the prediciments we create. In the case of obesity there are many responses to the often cruel and hurtful comments that others make. It’s a glandular problem. It’s hereditary. It runs in the family. I am a stress eater. Look at the art of the Renaissance, those women were plump. I feel great even though I am a few pounds overweight.

Those of us who are, or who have been overweight react to these comments on several levels. We try to ignore them, but are deeply hurt and internalize them. This leads to self-pity and starts the downward spiral of eating to comfort the pain. We try to rationalize why we are overweight, and again may seek the comfort of food to justify the rationalization. We make excuses and make a pact with ourselves to really try to diet….just as soon as things get better….maybe next week.

Many overweight people are in denial. Whether we want to believe it or not, it is true. Denial is a defensive strategy to minimize anxiety. Denial is the refusal to believe or accept reality. Denial is NOT a river in Egypt.

The reality is that obesity kills. Every year 300,000 people die from complications of obesity. The CDC reports that obesity has a direct connection to congestive heart failure, coronary heart disease, stroke, cancer, high blood pressure, high blood cholesterol, type 2 diabetes, gallstones, complications of pregnancy, poor bladder control, and respiratory problems. The Department of Health Services reports that almost 65% of adults and more than 26% of children are overweight. These statistics are underestimated because overweight people tend to underestimate their weight. Parents even tend to overlook their overweight children, and children are often rewarded with food. Affluency is often equated with the abundance and availability of food, and people often overindulge as a result.

Reality is sometimes painful, but look at the alternative. Once we face the reality we can identify the steps to overcome the problem. Then it becomes do-able.

My advice….the sooner you come to terms with the denial the sooner you will be able to face the reality and conquer your obesity. Sit down today and have a talk with yourself…you can do it!

Editor’s Comments: Nancy Inglehart took the denial bull by the horns in March 2003, and by the end of November 2003 has lost over 120 pounds with The Zone. Her interest in The Zone motivated her to take a certification course so that she could help others as well. Nancy is a real-life example of what you can do if you are willing to face your situation.

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Getting Started with the Zone Diet

Wednesday, April 30th, 2003

Six Simple Steps to Success

One of the most common complaints about the Zone Diet is that it is complicated, and hard to get started. We have assembled a “getting started” checklist of things to do in order to get started easily, and to make the diet as easy as possible! So start now. That’s the key. Commit to doing it, and start right away. You’ll be glad you did!

  • First, understand the diet in it’s basic concepts. Do you know what the key elements of the Zone Diet are?
    If you do, then you will find the process so much easier. If you don’t, let us help you by explaining a bit here. The Zone Diet is based on eating your foods in a balance ratio. Ideally, you will get 40% of your calories from carbohydrates, 30% from protein, and 30% from fat. Don’t know a carbohydrate from a protein or fat? that’s ok- you can check out our explanation here: About 40-30-30. Since this is just a “getting started” guide, we want to keep this simple. If you feel you are ready for more, then feel free to read our comprehensive Zone Diet diagram that explains all of the components.
  • Second, make a menu. Once you have a basic feel for the concept of the 40-30-30 balance, (remember, this is a getting started guide, so the point is that you should keep it simple), you will want to make a menu. This may seem out of order, but later you are going to clean out your fridge and pantry, and you want to have the good foods in place before you do that- otherwise you may be tempted to throw in the towel before you even start. In order to have the good foods that you need, you will need to create a menu so that you can take the shopping list to the store.
  • Third, make a shopping list. Include all of the foods you need to make the meals on your menu, as well as stocking up on Zone friendly snacks and drinks. Make sure you’ve got plenty of Balance Bars or ZonePerfect bars on hand so that when you are craving a sweet snack, you’ve got a good Zone friendly sweet snack to eat. While you should shoot for drinking as much water as possible, just for getting started stock up on some good alternative drink choices- iced tea, coffee, diet soda- whatever your choices are, just make sure they are calorie-free.
  • Fourth, go shopping. Yes, now. And follow the list you made in step 3. Steer clear of the chips aisle and other snacks- remember, you are here to begin your new lifestyle with the Zone nutrition program. Buy the things that are on your list- and only things that are on your list.
  • Fifth, clean out your home! In your pantry, get rid of the convenience foods like chips, crackers, cookies, and popcorn. Store away your rice, potatoes, and other high glycemic foods. In your fridge, clean out any juice, non-diet soda, and other sweets. Finally, get rid of any ice cream, frozen yogurt, and convenience foods in the freezer. Give it away if you must, but don’t keep it! It will be a temptation to you every moment of every day. Which is worse? To put a little food in the trash, or to put that same food on your hips and waist?
  • Finally, start now. The very next meal you eat should be a Zone meal. If you start today, you will notice a difference immediately. You will lose a pound (and inches) within a day or two, and by the end of a week you will have results that you can be proud of. Once you’re started, sticking with it is easy!

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Posted in How-To, Using FormulaZone | 14 Comments »