one of the ways we work on progressing is to do the redo. (an idea from IOWL) we think about our day before bed.
how did it go? even if it was a disaster,
pick only 1, only 1 thing that happened to redo.
think about what happened in our head.
then imagine what we will do the next time. visualizing, playing it like a movie in our head. write it down make a plan. follow through on that plan, learning so that next time we learn from that 1 thing.
we build on it each day. 1 thing at a time.
on days when we did well, we pat ourselves on the back, be happy about it.
examples-bringing your food with you to prevent eating 'off plan' when you're out doing something. and think about how much butter is in those fries, which will now be on your hips. calculate the calories in the fries. calculate how long you would have to run to run it off. think about how many teenagers don't wash their hands, or grown ups for that matter correctly. and then they touched your food. makes any fast food sound totally gross.
have food made and frozen at home, preportioned or at least something healthy you can make almost instantly for those times when we are ravenous.because it WILL happen.
then make a plan B, C, and D.
you must find a way to break the cycle. take the power away from food. food is just food. just food. we need food to give us energy. therefore the food we need and makes us feel good is food that is nutrient dense. to break the cycle we have to STOP FEELING GUILTY. instead, try again. at the next meal eat healthy filling foods. moderate exercise. remember that the food is not bad or good. just nutrients. or not. but it's not evil. just food. we have to take the power away from the food. YOU have the power to choose. your choices. when you messed up a little, you keep trying, move on. the hardest part about anything in life isn't the first day, it's all the days after that. when you have to get back up, and when you didn't want to go to school, but you had to. same with dieting. you didn't want to exercise, but once you started you kept going. and felt better after. i never regret a workout. i regret eating cookies or too much of something. i never regret trying again.
do some writing. why did you want the donuts, popcorn 'off plan' foods? is this about rebelling against rules? did you just really like the taste of the food? the food is 'comfort'?
think about it, write it down. write what's bothering you. if you don't work through the mental hw, you'll gain all the weight back. this is about learning to live. to LIVE. no one wants to live their life rebelling against rules and feeling guilty all the time.
