Reevaluating my Phase Two “nibbles” #InTheBox
One fantastic thing about teaching high school is that I get to cover the same material over and over each class period, and at about the same time each year. Some people might think that sounds boring, however I have come to learn it makes me a more successful teacher as well as a lifelong learner. I am constantly looking for new ways to teach the same topics and skills to keep things current and interesting, while reinforcing the core purpose and content for myself. And in the process, I make new discoveries about both the content I am teaching but also the ways my students learn and apply knowledge.
Just like getting to revisit a time period in history or a component of American government, as a student retaking the HMR Core class, I am getting a chance to revisit information and practice skills in new and old ways, reinforcing behaviors and expanding my knowledge base both about health and nutrition, but also about myself. And in the process, I get to make new connections.
Last night’s HMR Core class was a perfect example. One of the slides presented demonstrated how a person could “cheat” and go out of the HMR “box” of foods, while still losing weight. This could potentially reinforce bad behaviors because “hey I still lost even after I had that one handful of chips” or “I can add a Snickers bar and can still lose weight because the math shows that.” However our instructor continued on, showing that even if that math works sometimes, it will take significantly longer to lose the weight because it will be slower. And once the floodgates are open to outside foods, all bets are off on how long you can continually follow the program and stay motivated.
The first time I learned this information in 2013, it compelled me to stay in my Decision Free Box. I was paying too much to not be successful and wanted to lose fast. And I stayed in the box for the entire time I was in Decision Free (over 9 months)!
However last night I took away a different lesson. I already know that staying in the box in Phase One works. I know how motivating it is to lose quickly and how that success continues to build upon itself to some serious big weight loss. I watched people over my tenure make choices to leave their HMR box in Phase One, and I have said goodbye to some as they lost the motivation to continue.
Last night I realized that “cheating” can also happen in Phase Two where the world is my oyster. And that I allowed those unnecessary choices corrupt my box and disrupt my success cycle. By allowing lots of small extras, I lost my calorie balance needed to maintain my weight. But for the longest time, those gains were small. A half of a pound or a tenth of a pound, or “just a pound but I can lose that by tightening up my diet this week.” Except once you make exceptions a habit, they are no longer an exception. And nibbles outside of my Phase Two box became a part of an unsupportive open world while my box fell to the wayside until eventually those small gains became an overwhelming large gain, and I struggled to stay motivated to maintain or to begin the process of losing weight again.
As I relearn those habits that made me successful in Phase One Decision Free in 2013-2014, I am also learning to apply them to how my world will be once I transition to Phase Two again. My first time in Phase One my head was in the sand. My only goal was getting the weight off. But this time I realize how that’s the easy part. I need to create positive behaviors that support my health beyond just this phase. Which means I need to stop allowing exceptions to be the norm in my diet.
Sure I could make excuses and leave my box, or I could recognize my need for consistent positive weight management behaviors. #InTheBox #HMRStrong