CREDIT: I had an emotionally difficult day with the death of a therapy client, yet I didn't binge eat or go off my diet.
Blood Pressure: 140/83 (slightly high)
20110107
Day #21 - Tracking Weight
I shouldn't expect my weight to go down every week - it won't. No need to let it sabotage my diet if it doesn't.
CREDIT: I had an emotionally difficult day with the death of a therapy client, yet I didn't binge eat or go off my diet.
Blood Pressure: 140/83 (slightly high)
CREDIT: I had an emotionally difficult day with the death of a therapy client, yet I didn't binge eat or go off my diet.
Blood Pressure: 140/83 (slightly high)
20110106
Day #20 - Getting Back on Track
It takes about 3,500 extra calories to gain a pound. If I do slip up and eat a piece of pie or a hamburger I should never think, "I blew it and now I might as well go off my diet for the day." An extra 500 calories isn't going to make me gain weight, but if I go on a binge for a day it might lead to that.
Get Back on Track!
Just because I slipped up doesn't mean I should keep eating. That makes no sense.
When I make a mistake and eat something I'm not supposed to I'm going to visualize tossing the food over my shoulder and say to myself, "Oh, well. GOOF! I guess I'll just hop back on the wagon now."
CREDIT: I pre-packed all my food to take to work today. Everything is measured out and contains the right amount of calories, plenty of veggies and fruit and whole grains.
Blood Pressure: 140/85
- Acknowledge my initial slip.
- Recommit myself to my diet.
- Draw a symbolic line.
- Give myself credit for stopping- at any point.
- Watch out for feelings of failure and helplessness
- Continue to eat normally. (If I try to make up for it by eating less later it might make me anxious and resentful)
Get Back on Track!
Just because I slipped up doesn't mean I should keep eating. That makes no sense.
When I make a mistake and eat something I'm not supposed to I'm going to visualize tossing the food over my shoulder and say to myself, "Oh, well. GOOF! I guess I'll just hop back on the wagon now."
CREDIT: I pre-packed all my food to take to work today. Everything is measured out and contains the right amount of calories, plenty of veggies and fruit and whole grains.
Blood Pressure: 140/85
20110105
Day #19 - Stop Fooling Myself
I've already made a comprehensive list of excuses and solutions to those excuses. It's written on my other blog "Stodgy Legs Elf Tries to Run" in the literary style of that blog in this post.
Response Card:
It's NOT Okay!
It's not okay to eat unplanned food of any kind. I'm just trying to fool myself. Every single time I eat something I'm not supposed to, I strengthen my giving-in muscle and weaken my resistance muscle. I might feel good for the few seconds I'm eating, but I'll feel bad afterward. If I want to lose excess weight and keep it off, I absolutely must stop fooling myself.
Next time I catch myself thinking a self-deluding thought, I'm going to shout "Fly you Fool!" in my mind.
CREDIT: I passed up goodies that the neighbors brought over and interrupted myself from eating several snatches of food off my diet. I'm pretty proud of it.
Blood Pressure: 156/79 (Normal)
Response Card:
It's NOT Okay!
It's not okay to eat unplanned food of any kind. I'm just trying to fool myself. Every single time I eat something I'm not supposed to, I strengthen my giving-in muscle and weaken my resistance muscle. I might feel good for the few seconds I'm eating, but I'll feel bad afterward. If I want to lose excess weight and keep it off, I absolutely must stop fooling myself.
Next time I catch myself thinking a self-deluding thought, I'm going to shout "Fly you Fool!" in my mind.
CREDIT: I passed up goodies that the neighbors brought over and interrupted myself from eating several snatches of food off my diet. I'm pretty proud of it.
Blood Pressure: 156/79 (Normal)
20110104
Day #18- Change my definiton of full
If I can take a brisk walk after a meal and feel comfortable, then I didn't overeat.
I need to remind myself that food will be coming later. Sometimes I panic that I won't get enough and might feel hungry between meals. For me, slight hunger isn't really an emergency. I need to learn that.
I will eat slowly and remind myself how yucky it feels to be too full. I will stop, put down my fork frequently and gauge my eating. More importantly, I will stick to my eating plan and notice that small portions are enough to keep my body energized.
CREDIT: I stuck to my calorie intake yesterday, ate sitting down, and went to the gym.
Blood Pressure: 162/98 (High 2nd stage)
I need to remind myself that food will be coming later. Sometimes I panic that I won't get enough and might feel hungry between meals. For me, slight hunger isn't really an emergency. I need to learn that.
I will eat slowly and remind myself how yucky it feels to be too full. I will stop, put down my fork frequently and gauge my eating. More importantly, I will stick to my eating plan and notice that small portions are enough to keep my body energized.
CREDIT: I stuck to my calorie intake yesterday, ate sitting down, and went to the gym.
Blood Pressure: 162/98 (High 2nd stage)
20110103
Day #17 - Stop Overeating
Once I learn that I don't have to eat everything on my plate, dieting will be easier.
I tried this experiment at the restaurant twice this week-end. I was quite easily able to stop eating half-way through my food as long as I knew someone else would eat it. I have a difficult time wasting food, but not too difficult of a time stopping before my plate is clear. This is something I learned last year and have been successful at.
CREDIT: I ordered a very light meal at a restaurant yesterday and stopped when I was satisfied. I followed my plan almost completely yesterday with only one small mistake. I've analyzed that mistake and made it a learning experience.
Blood Pressure: 140/100 (High 2nd stage)
I tried this experiment at the restaurant twice this week-end. I was quite easily able to stop eating half-way through my food as long as I knew someone else would eat it. I have a difficult time wasting food, but not too difficult of a time stopping before my plate is clear. This is something I learned last year and have been successful at.
CREDIT: I ordered a very light meal at a restaurant yesterday and stopped when I was satisfied. I followed my plan almost completely yesterday with only one small mistake. I've analyzed that mistake and made it a learning experience.
Blood Pressure: 140/100 (High 2nd stage)
20110102
Day #16 - Prevent Unplanned Eating
Do I have to make a huge decision every day about whether or not to brush my teeth? No. The same should go for me following my plan. I shouldn't see it as a choice, because I've already made that choice.
Response Card: NO CHOICE
My rules:
1- Follow my eating list
2- Never go over 1600 calories
3- Sit down while eating & eat slowly
4- Don't snitch food while preparing a meal
CREDIT: I stuck to my plan yesterday and felt great!
Blood Pressure: 147/91 (High 1st Stage)
Response Card: NO CHOICE
My rules:
1- Follow my eating list
2- Never go over 1600 calories
3- Sit down while eating & eat slowly
4- Don't snitch food while preparing a meal
CREDIT: I stuck to my plan yesterday and felt great!
Blood Pressure: 147/91 (High 1st Stage)
20110101
Day #15 - START DIET Monitor What I Eat
Today I start my diet. I will not be blogging everything I eat here, but I will be keeping track in a notebook, because it's more practical, since I don't have access to the internet for personal use during work.
Keeping track of what I eat will...
1- Help me be accountable
2- Help me with motivation
3- Help me build confidence
4- Help me recognize and solve problems
I will make written notations about what I eat immediately after I eat. At the end of the day I'll give myself credit for what I did right, and use the mistakes to help me learn where my problems are.
CREDIT: I've started a new diet and I want to improve my health. I'm taking those steps, and I know I can do it if I take it one day at a time and set small goals. I've failed before, but I've been successful before too, so I have the ability to be successful again.
Keeping track of what I eat will...
1- Help me be accountable
2- Help me with motivation
3- Help me build confidence
4- Help me recognize and solve problems
I will make written notations about what I eat immediately after I eat. At the end of the day I'll give myself credit for what I did right, and use the mistakes to help me learn where my problems are.
CREDIT: I've started a new diet and I want to improve my health. I'm taking those steps, and I know I can do it if I take it one day at a time and set small goals. I've failed before, but I've been successful before too, so I have the ability to be successful again.
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