I don't want to even think about my problems. I'd rather just escape with a good book and some cookies.
★ Nelia's RESPONSE
There's nothing wrong with taking a break until you've regained a bit strength. But escaping isn't solving. And eating junk food as a means to escape is only creating additional problems. What can you do to take a moment for you and maintain a healthy lifestyle?
TODAY
Weight - 128.8
Body Fat - 25.2 points
1. Planned Eating.
a. Salmon salad
b. Two eggs
c. Omelet and bacon
2. Planned Exercise.
Primal's LHT. Lower Body.
YESTERDAY
1. Pan fried fish salad.
a. Bacon
b. BBQ ribs
2. Planned Exercise.
Primal's Sprints. Treadmill at gym.
I don't want to weigh myself, I think (or more likely, know) that I've gained weight.
★ Nelia's RESPONSE
I may or may not have gained weight. If I have, it's not the end of the world. But I need to face facts today, so that I can regroup and re-strategize today.
☁ Nelia's SABOTAGING THOUGHTS
What, all this work and I lost a measly pound? This **** ain't worth it!
★ Nelia's RESPONSE
One. Measly. Pound. Excellent. Studies show, the slower the weight loss, the more likely the weight loss will be maintained. Congratulations for taking a deliberate and measured approach to weight loss. This is the true indicator that you're committed to healthful living. Your headed straight to the beach with a beach body. And isn't that worth something?
☁ Nelia's SABOTAGING THOUGHTS
What, all this work and I've gained weight? Are you serious?
★ Nelia's RESPONSE
1. You will not lose weight every week. Adjust your expectations as to what successful weight loss looks like. The big picture is 4 - 8 pounds per month.
2. If you did gain weight, review your week and especially your food journal. Were you honest about your calories? Did you have any unplanned meals? Have you been eating each meal mindfully?
3. Finally, remember, this week's plateau could be the jump off for the next significant weight loss!
TODAY
Weight - 127.2
Body Fat - 25.1 points
1. Planned Eating.
a. Mushroom and cheese omelet with bacon on the side
b. Lamb kebab salad
c. Salmon salad
2. Planned Exercise.
Primal's Moving Slowly. Jog in the Royal Gardens
YESTERDAY
1. Planned Eating.
a. Salmon salad
b. Two eggs
c. Bacon cheese chicken patty
I've been down this path before. It's always gumdrops and weight loss in the beginning, but later, I'm back to roller coasters and muffin tops. I'm scared to believe that this might actually be the approach that sticks.
★ Nelia's RESPONSE
Be courageous! Claim the healthful you! The you that is mindful, purposeful and possessing a mentality of abundance. This journey is just the beginning. Yet this is a journey that will not end. You've always an opportunity to give yourself credit, check in with your body, and make the healthy choice. The "stick" is within you, not the approach.
How am I different?
1. I've realized how little food is required to be comfortably full.
2. I "check in" with my body throughout my meal.
3. I practice intermittent fasting.
4. I give myself credit.
5. I review 5 respond cards daily.
6. I eat when sitting down.
7. I eat planned meals.
8. I eat reasonable portions of all of my meals (including my indulgences). Especially after a fast.
9. I'm actually savoring what I'm eating.
10. I exercise at least three times per week.
11. I remember that I've abundant opportunities to eat a wide variety of good tasting food.
TODAY
Weight - No weigh in. Stuck in airports.
Body Fat - Same.
1. Planned Eating.
a. Airplane food
b. Lounge food (small plates)
2. Planned Exercise.
Primal's Moving Slowly. Brisk walk around the airport.
YESTERDAY
1. Planned Eating.
a. Mushroom and cheese omelet with bacon
b. Chicken satay and pork larb
c. Fruit, sips of a really bad red wine, orange juice and water
2. Planned Exercise.
Primal's Moving Slowly. Jog in Royal Gardens.
Will post properly today. I have spent the last few days looking at furniture for the new place after work and was at a friend's birthday party yesterday.
I don't want to even think about my problems. I'd rather just escape with a good book and some cookies.
★ Nelia's RESPONSE
There's nothing wrong with taking a break until you've regained a bit strength. But escaping isn't solving. And eating junk food as a means to escape is only creating additional problems. What can you do to take a moment for you and maintain a healthy lifestyle?
You asked what you could do to maintain a healthy lifestyle. Have you figured out an answer yet?
DAY 34 Solve Problems
Sabotaging thought
Eating is easier than dealing with problems
Helpful response
Yes, but in the long run you will feel worse off: you've eaten more than ou should and your problem still needs solving
If you need time away from your problems, it is better to deal with non-food related distractions and come back to the problem than use food.
Today was not too bad, I did eat a few bites standing up but I did take the stairs, so credit me
Before I step on the scale tomorrow, I will tell myself.... I honestly don't know what I will say. I haven't been sticking to much of the plan. I haven't read the cards in a long time and haven't really been tracking my food.
I guess I can tell myself, if the scale goes up you shouldn't be surprised. Tomorrow is a new day and a new chance to make better chocies
I weighed in today at 176 (from 181). I know that was not all fat. This week was my TOM. I had also eaten a lot of salty the week before.
(I started posting this on Saturday)
Today is Sunday and I am back at 178. Which given teh week I had I am not surrised or disappointed.
Day 36 Believe it
Believe it response Card
I'm losing weight because I've learned how. I now know:
I need to plan ahead (though I am sitll working on that)
I need to eat mindfully (again a work in progress)
I can tolerate hunger
I can incorportate spontaneous exercise into my life
I can make better food choices
I can lose weight
Sabotaging thought If I recognize my progress I'll start to loosen up with the plan
Helpful response I shoudl recogize my progress, it takes a lot of work and dedication to stick with a plan. In the past wen I have lost weight I have often dropped my good habits and r-gained, now I know that this does not have to be the case.
Quote:
How am I different?
1. I've realized how little food is required to be comfortably full.
2. I "check in" with my body throughout my meal.
3. I practice intermittent fasting.
4. I give myself credit.
5. I review 5 respond cards daily.
6. I eat when sitting down.
7. I eat planned meals.
8. I eat reasonable portions of all of my meals (including my indulgences). Especially after a fast.
9. I'm actually savoring what I'm eating.
10. I exercise at least three times per week.
11. I remember that I've abundant opportunities to eat a wide variety of good tasting food.
When I feel stress, I will take a deep breath, have a cup of tea, read a book and/or go for a walk.
Today was a good day. I took the stairs, credit me, ate sitting down credit. Didn't quite eat mindfully.
One thing I forgot to mention is that I have been walking to and from walk the last few days. The weather here has been pretty mild and it is only a 15 mintue walk. This morning I walked credit but this afternoon I took the bus because I went to check on the apartment I am renting.
Sabotaging thought
I can't believe I did all this work and the scale hasn't budged!
Helpful response
Just because the scale isn't moving in the direction I want it to, doesn't mean that I shouldn't be proud of my accomplishments. Sticking to the plan (both diet and exercise) is something to celebrate.
Next week if the scale still hasn't moved, I will reassess my eating and exercise.
Yesterday was not the greatest day for me. No exercise, I did eat sittign down (credit me). I was at a conference and food was provided, and I admit I went crazy. Today so far has been a better day. I ate both my meals sitting down and while it didn't take me 20 minutes to eat, I stayed within my calorie allowance goal
