Day 7 – Prepare the home and work environment by keeping tempting food out of sight and healthy choice in easy view. Use smaller plates and utensils, it works. Ask others to help if you share space with them Allow yourself a small portion for a predetermined time.
The hunger test yesterday was very useful, I have a better awareness of how hunger feels like now I can scan my stomach, and compare it to that feeling. Overcome craving: After a few weeks cravings will subside. You will be dieting and will crave the foods you are restricting When you dont give in to the craving you make them weaker and less frequent. Make it a power muscle builder every time you overcome a craving Craving are strong as you struggle, they lessen as your clear NO Do the same craving comfort level test, how uncomfortable were they and how long did they last. Anti craving strategy: 1-Label it its a craving but not an emergency 2-Be firm and build your power muscle 3-Imagine if you give in, as we crave we only focus on the good taste, but think of the much longer aftermath as you feel weak and down. 4-Remind yourself of the reasons to diet 5-Distance yourself physically from the food 6-Drink water or low cal drink, thirst can trigger hunger 7-Relax, do a breathing exercise for three minutes shallow for 3 minutes 8-Distract yourself
Day 09 I am at 213 yey! Consult your physician before starting any diet and exercise program 90% of people that lose over 30 lbs and keep it off for a year use diet and exercise! Write the important benefits of exercise on a card I you dont want to or dont feel like exercising, – to lose weight and keep it off I must do this. My exercise is based on the Body for Life book, though I am reducing the intensity of the peaks to avoid another injury. I believe the weight work is the key, I supplement it with walking five days a week for 30 to 60 minutes
Every week I will summarize the key things I learned that actually helped me. This list will be in order of importance to my diet. 1.Doing this weight loss video blog and being accountable to report my weight and how I did today 2.Only eating while I am sitting down, see full meal for satisfaction 3.Slow down your eating and be aware of every bite 4.Exercise, I am walking more and doing weight training. 5.Learn to be prepared with answers to sabotaging thoughts. So being prepared before this happens. Eg craving root canal and reasons to diet 6.Powerful benefit to making the right choice power muscle and giving up muscle 7.Following a simple easy diet the zone food sizes, (palm protein, fist or two fists carbs, thumb tip of fat) 1500 calories three meals and three snacks 8.Mostly fresh unprocessed food 9.Give yourself credit when you are doing well, be constructive when you stray 10.Writing down the reasons I want to lose weight 11.Find a diet coach, for accountability and support
Setting goals dont focus on long term goals, just plan to lose 5 lbs then reward yourself with a non food treat and go and set the next 5 lbs goal I dont like hearing this but the slower the better, at first I will lose it fast including water loss but then slowly, 1 to 2 lbs a week. So my new goals are to lose 5 lbs at a rate of 2lbs a week. So in about 17 weeks I should be there
The day I dread, practice hunger tolerance Hunger Desire Cravings Today I am learning to tolerate hunger I was not happy about this exercise, I dont like being hungry, I dont want to be hungry! I am fearful of being hungry. Once you learn you can tolerate hunger, it becomes less of an all consuming emergency. Once you tolerate it, and go back to other things, the hunger will subside. I fear hunger so always make sure I eat, today is to learn that hunger is not an emergency Its OK to feel hungry Develop skills to help you withstand hunger I ate breakfast a 9:00 AM then did not eat until 6:00 PM Overcome sabotaging thoughts, this experiment is making my power muscle stronger, I can withstand hunger and manage it.
Day six is about finding a coach for support and most important for accountability. For me this video blog provides accountability. I used to weight about 175 to 180 then over the years I gained weight gradually, at over 220 I decided to take action. I am starting this weight loss and fitness journey at 218.5. I am following and reviewing a book called the Beck Diet Solution. The book deals mostly with cognitive therapy. I am working on shifting my thinking around eating. As far as eating I am following the Zone diet and an audio book called Ultra Metabolism.
I used to weight about 175 to 180 then over the years I gained weight gradually, at over 220 I decided to take action. I am starting this weight loss and fitness journey at 218.5. I am following and reviewing a book called the Beck Diet Solution. The book deals mostly with cognitive therapy. I am working on shifting my thinking around eating. As far as eating I am following the Zone diet and an audio book called Ultra Metabolism.
I used to weight about 175 to 180 then over the years I gained weight gradually, at over 220 I decided to take action. I am starting this weight loss and fitness journey at 218.5. I am following and reviewing a book called the Beck Diet Solution. The book deals mostly with cognitive therapy. I am working on shifting my thinking around eating. As far as eating I am following the Zone diet and an audio book called Ultra Metabolism.
I used to weight about 175 to 180 then over the years I gained weight gradually, at over 220 I decided to take action. I am starting this weight loss and fitness journey at 218.5. I am following and reviewing a book called the Beck Diet Solution. The book deals mostly with cognitive therapy. I am working on shifting my thinking around eating. As far as eating I am following the Zone diet and an audio book called Ultra Metabolism.
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