- Eat a healthful diet with limited calories
- Think about what I'm eating before I put it in my mouth
- Sit down when I eat
- Eat slowly and mindfully
- Eat only to mild fullness
- Monitor my eating throughout the day
- Give myself credit
- Do planned exercise 4+ times a week
- Do spontaneous exercise
- Respond to sabotaging thoughts
- Weight myself once a week
- Check in with my diet coach
- Make sure I have the time and energy to devote to dieting
- Read my Advantage Response Card 2 times a day
- Use anti-craving techniques
- Use Seven Question Technique when I'm upset
- Prepare myself for special-occasion eating
- Do problem-solving to reduce stress
- Take steps to enrich my life
20110202
Day #41- Last Day! Make a comprehensive to-do list
20110131
Day #40 - Enrich Your Life
1- Get my Ph.D.
2- Hike Hadrian's Wall 80-mile trail, or some other long hike.
3- Run another Marathon.
4- Start a career in the health field.
5- Garden
Hadrian's Wall
2- Hike Hadrian's Wall 80-mile trail, or some other long hike.
3- Run another Marathon.
4- Start a career in the health field.
5- Garden
Hadrian's Wall
- Lose weight
- Train to get in shape by making an exercise plan
- Buy good pair of hiking shoes
- Save up the money by cutting back on food and eating out
20110124
Day #39 - Keep up with Exercise
- Focus on how I'll feel after I exercise
- Put exercise in the "no choice" category
- Exercise with a friend or trainer
- Give myself credit
- Focus on progress
- End exercise session with something positive
- Look forward to listening to audiobooks
- End with meditation and stretching
- 30 minutes is better than nothing
CREDIT: I'm sticking to my plan today, and not being discouraged by some weekend setbacks.
20110123
Day #38- Deal with a Plateau
- Continue what I am doing and see if you start to lose weight again.
- Reduce my daily calorie intake by 200 calories (as long as it is safe and reasonable).
- Increase daily exercise by 15 to 20 minutes.
- Call this your goal weight and move to maintenance.
CREDIT: I exercised today with Sports Active, and went for a short walk too.
20110122
Day #36- Reduce Stress
Three steps to reduce stress:
Relax my self-imposed "rules" that are similar to those above.
CREDIT: I ate a healthy breakfast this morning.
- Solve the Problem (Use the Seven Question Technique)
- Relax (Use guided imagery, meditation, do something enjoyable)
- Change your mindset. Don't think things like...
- I should always do my best
- I should always prevent problems from happening
- I shouldn't rely on others
- I always make other people happy
- I shouldn't show weakness
- I should put other people first
- I shouldn't let anyone else do important things, because they might do them wrong
Relax my self-imposed "rules" that are similar to those above.
- Think of someone with more relaxed standards. What rules do they go by?
- Would I really want the people I love to have to live by my rules for myself?
- What are the advantages of changing these rules?
- Take the words always and never out of my rules.
- Insert the word reasonable instead.
- Other people can't always be perfect.
- Other people can't read my mind.
- Other people can't always be grateful or recognize what I do.
- Other people can't always make me happy, and they might make me sad sometimes.
- Other people can't always treat me fairly.
- Other people can't always understand me.
- Other people can't always see things my way.
- Other people don't always value the same things I do.
- I don't have control over other people.
- Take the words always and never out of my rules
- Be realistic in my expectations of other people
CREDIT: I ate a healthy breakfast this morning.
Day #36- Believe It.
It's not just a fluke that I'm losing weight. It won't come back overnight. This is because I am now using cognitive therapy tools which work.
Some of the things I've learned:
CREDIT: I passed up pizza at work.
Blood Pressure: 163/87
Some of the things I've learned:
- I can leave food on my plate and not feel bad
- I can feel hungry and not be stressed about it
- I can say to myself that I don't have a choice if I want the result I want
- Exercise is a priority
- I refrain from spontaneous eating
- I eat slowly
- I eat sitting down
- I recognize and know how to respond to my sabotaging thoughts
- I give myself credit for the things I do right
- I know how to eat out without overdoing it
- I know how to get back on track
- I know the advantages of losing weight are higher than the advantages of eating the wrong things
CREDIT: I passed up pizza at work.
Blood Pressure: 163/87
20110120
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