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I thought today, I'd take a moment to appreciate where I am as oppose to bemoaning where I "should be".
The truth is, I never thought that I would spend most of the my time in the 120s. When I was closing in on 160, I was praying for anything sub - 140. The first time I hit 129, tears came to my eyes. I just couldn't believe it. And the idea that now 118 is actually within the realm of reality is just plain cool. So I'm grateful. I appreciate that my weight loss efforts thus far have gotten me out of the danger zone and into the safe zone. That I'm now a loose 4 as opposed to snug 8. And that yes, the abs, on a good day, are peekin'. What's more I'm starting to take for granted seeing one twenty-something on the scale. Definitely progress. canuckgirl7 What do you appreciate? |
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WHat I think I will also do is instead of trying to do everything at once, I will try things throughout the year. I read that it takes 21 days to form a habit so I will try to do somethings for 21 days and track that. If I don't make it to 21 I can just restart. Somethings to work on include: hitting the gym (to do this I will also look into drop in classes to add variety). Floss (I am a terrible flosser :( ) Track my calories (I am really sporadic with this) Clean out my bag at the end of everyday I'm sure I'll think of more Quote:
Are you still planning on meeting up with your mystery man? Day 25: Identify sabotaging thoughts Sabotaging thought: Even if I identify those thoughts (Dieting is too hard, I have no willpower, I really, really want this, I had a bad day, I deserve this) sometimes I still give in Helpful response: Somtimes you will give in temtation, its not the end of the. Get back on track. Read your ARC and other cards to remind yourself of why you are dieting in the first place. Today I had a bite of a cucake while standing up and had half a tangerine standing up. The rest was eaten sitting down, credit me. I have spent today packing to head back to work. One thing I forgot to mention is I have been engaging in spontaneous exercise. I go up and down four flights of stairs several times a day. Credit me! |
DAY 25
Identifying Sabotaging Thoughts ☁ Nelia's SABOTAGING THOUGHTS I can't keep track of my sabotaging thoughts! It's like I go into an unconscious state before bingeing! ★ Nelia's RESPONSE Eating is not automatic. You'd like to blame your binge response on an "unconscious state" because you're attempting to ignore your healthful inner voice so that your can eat without "restraint." In the future when this happens, actively seek those thoughts that encourage you to quiet your healthful inner voice and that give you permission to make unhealthy choices. E.g. It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). It's OK to eat this because I want to feel better and deserve to feel better. It's OK to eat this because it's the only way I can relax and I deserve to relax. TODAY Weight - 127.2 Body Fat - 25.2 points 1. Planned Eating. a. Lamb salad b. Pork Ribs c. Tuna Salad 2. Planned Exercise. Primal's LHT YESTERDAY 1. Planned Eating. a. Lamb salad b. Mushroom and cheese omelet. Side of bacon. c. Salmon salad 2. Planned Exercise. Primal's Moving Slowly - jog in Royal Gardens - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
More tomorrow. Running late for work!
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Just dropping by to wish a Happy New Year to the good guys over here. Hope you have a prosperous one with joyous losses.
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Nelia, there is a lot in my life that I appreciate but don't necessarily think about. Despite my excess weight (I store a lot of fat in my midsection) I am still pretty healthy. I appreciate the fact that I have the knowledge and support to make healthy and permanent changes in my life. Today I visited two more apartments and will drop off an application for one tomorrow, I'll keep you posted. Today I ate sitting down,credit me and did spontaneous exercise (walked up four flights of stairs a few times today). |
DAY 26
Recognizing Thinking Errors It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because I want to feel better and deserve to feel better. JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because it's the only way I can relax and I deserve to relax. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED THINKING I actually can't wait to add to this list. It's hysterical to analyze our most "persuasive" thoughts with Beck's menu of thinking errors. 9 Common Thinking Errors : 1. All or nothing. I'm either following my diet perfectly or I'm bingeing off the charts. 2. Negative fortune telling. Since I gave in and ate the entire super-sized cookie (yet again), I'll never be able to resist eating those damn cookies. 3. Overly positive fortune telling. I'll only eat a small piece of cake. And, I'll make up for it tomorrow. 4. Emotional reasoning. I just feel like I need a plate of nachos right now. 5. Mind reading. My staff will think I'm being uppity if I don't accept their offers of food. 6. Self deluding thinking. I can eat 2 or 3 Clif bars and be alright. It's not the same as eating a candy bar. 7. Unhelpful rules. To get my money's worth, at least 3 trips to the buffet are required. 8. Justification. I deserve to eat this because I'm so stressed out. 9. Exaggerated thinking. I can't stand this craving. I have no willpower. TODAY Weight - 125.8 Body Fat - 24.0 points (That's more like it!) 1. Planned Eating. a. Bacon cheese chicken patty b. Tuna Salad c. Omelet with cheese. Side of bacon. 2. Planned Exercise. Primal's move slowly. Jog in the Royal Gardens YESTERDAY 1. Planned Eating. a. IF b. Pork Ribs c. Chorizo Salad 2. Planned Exercise. Primal's LHT - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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Just to develop the habit of approaching life's challenges with tools that are helpful. I'll begin my first 21 starting this Sunday! Quote:
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The property manager is checking my references now. Should hear back Monday.
I want to hear more about these THREE guys! Will post more tomorrow, once again I have had spotty internet access |
DAY 27
Master the Seven Question Technique It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because I want to feel better and deserve to feel better. JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because this is my last indulgence and that means I can overeat. EXAGGERATION | EMOTIONAL REASONING It's OK to eat this because it's the only way I can relax and I deserve to relax. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED THINKING It's OK to eat this unplanned indulgence to replace a planned indulgence. JUSTIFICATION | EMOTIONAL REASONING | SELF DELUDING THINKING It's OK to order more than one crepe. It's just isn't a meal without sweet and savory. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED | UNHELPFUL RULES It's OK to eat a scoop of ice cream although I've chosen and eaten pizza as my indulgence. How much harm could it cause? OVERLY POSITIVE FORTUNE TELLING THINKING The Seven Questions 1. What kind of thinking error might I be making? 2. What evidence might there be that my thoughts may not be true or completely true? 3. Is there an alternative explanation or another way of viewing this? 4. What is the most realistic outcome of this situation? 5. What is the effect of believing this thought? And what is the effect of changing my thinking? 6. What would I tell a close friend or family member if he or she had this same thought? 7. What should I do now? Short Statements This is just a craving. Not a requirement. Don't Eat. No excuses. No justifications. Stop exaggerating. No unplanned indulgences. You're full. Stop eating. Is this an abundant mindset? TODAY Weight - 125.2 Body Fat - 23.5 points 1. Planned Eating. a. Cheese and mushroom omelet b. Dark chocolate and cashews c. Fresh sausage plate with salad 2. Planned Exercise. Primal's Sprinting. Gym - Treadmill YESTERDAY 1. Planned Eating. a. IF b. Fish amok c. Chicken skewers, pork ribs, salad 2. Planned Exercise. Primal's Moving Slow. 90 minute walk to and from the riverfront - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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This is my first foray into online dating. . .so I'm doing my best to keep it all in perspective. To be honest, I've been surprised by the (virtual) quality of the men. Especially given my age, race and present location. But I understand that virtual and reality can be wildly different, so perhaps I had better report after meeting these fellas! Keeping my fingers crossed for the end of your apartment hunting! |
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Dieting is too hard, I have no willpower = exaggerated thinking I really, really want this, I had a bad day, I deserve this = emotional thinking and justification I have to be honest this seems like a lot of thinking :) I guess it has always been easier to think myself into eating unhealthy foods than to come up with reasons as to why I shouldn't (or to take the time to identify my types of thinking) Quote:
This week I am hoping to join the local YMCA and I am now looking for short term rental for the rest of the month (I have been staying with friends and at a hotel) Today wan't too bad a day. I had a few bites standing up, but no spontaneous exercise. |
DAY 28
☁ Nelia's SABOTAGING THOUGHTS Weight decreases significantly. My reaction? Five pounds in one week? I'll be my ideal weight in less than three weeks! ★ Nelia's RESPONSE Uhmmmm. Enjoy your weight loss, but slow your roll. Remember that sustainable weight loss is measured weight loss. More than likely, you're weekly weight loss will be between 0 and 2 pounds. But it is nice to have a great start isn't it? ☁ Nelia's SABOTAGING THOUGHTS Weight barely decreases. My reaction? This **** ain't worth it. I might as well get something good to eat. ★ Nelia's RESPONSE Wait a minute. The numbers on the scale are smaller and you're complaining? Is this the same chick that was lamenting every time she stepped on the scale and the corresponding numbers headed in the wrong direction? Don't look a gift horse in the mouth. And given that you've actually earned this horse, all the more reason not to take it for granted. Appreciate each weight loss, no matter how small, as any healthful change in your lifestyle is for the better and a personal triumph! TODAY Weight - 124.6 Body Fat - 20.4 points (Whoa!) 1. Planned Eating. a. Sausage and backed tomatoes b. Dark chocolate and one coconut truffle c. Fish amok 2. Planned Exercise. Primal's LHT. Gym - Upperbody YESTERDAY 1. Planned Eating. a. Cheese and mushroom omelet with bacon b. Dark chocolate and one coconut truffle 2. Planned Exercise. Primal's Sprinting. Gym - Treadmill Primal's Moving Slowly. 45 minute walk meandering through Phnom Penh - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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