Well today started off slow. I allowed myself to sleep in because I didn't have kids coming over. I planned to do a fun Wii Fit Plus workout, but first I couldn't get my remote to sync. Fixed that, but then the battery died on my Wii Fit board and I can't find the recharger that Nina and Jamie got me for Christmas. The whole time, my inner brat was chanting, "skip it for today, skip it for today, it's getting late, skip it for today." I successfully ignored her and headed for the treadmill.
Today's focus from "100 Days" is Protect Your Program.
Some days it doesn't take much to convince us to veer off course. There are 2 particular times for me that are slippery slopes. One is at night and the other is at large family get-togethers. In the first instance I am the culprit. In the second I am usually the culprit but at times others exert their influence. I have not officially started the food aspect of this program yet because I want my exercise habit firmly in place. But I am trying to avoid eating at night. I am gradually instituting a nightly cup of tea habit. I'm not a huge fan of tea, but at night it's nice to have a cup. I am using that time to remind myself of the success I am having at getting up and doing my workout. I am gradually using up items that I plan to discontinue buying. I have decided to quit buying store bought cookies. If we have cookies in the house, they will be baked here. I can shovel down 10 oreos and not get as much enjoyment as I do from one home-baked cookie. When I bake cookies there is a whole "experience" that goes along with it that feeds the soul. I can stop at one home baked cookie. The same goes for home baked bread.
The other issue is family gatherings. As I said, I usually manage to sabotage myself, but sometimes there are other people involved. I can remember one instance at just such a get-together when a family member urged me to have a piece of pie. I can normally take or leave pie so this wasn't a big deal. I said I didn't care for any at the moment, maybe later. About 10 minutes later the family member approached me again and insisted that I take some because there might not be any left. I again said maybe later. Another 10 minutes and she was at my elbow again. I'm not sure exactly what was going on, but I was getting ticked off. I took a piece of pie, waited until she left the room and then left it on the table. Someone else eventually ate it. For some people food is love and when you refuse their food, you are rejecting them. I think that may have been the sub plot that was unfolding. I don't know. One thing I do know is that I am not responsible for someone else's emotional well-being. Well, I am in the sense that I am not going to mindlessly hurt people, but I am also not going hurt myself in the process.
The reason I bring up this incident is because the book suggests saying "not just yet. . ." That doesn't always work if a food pusher has an agenda. What I need to do before such events is have a talk with myself and establish the ground rules. I may have something off plan, but I will decide in advance what that will be and I will stick to it. It has helped me to tell myself that I will divide my plate into quarters. 1/4 will be veggies, 1/4 will be meat or protein, 1/4 will be bread or something similar, and the other 1/4 will be something I don't normally allow myself. At family get-togethers, Bette and I have a tradition of clearing up and washing dishes. I usually only see Bette two or three times a year so we spend the time visiting or singing. It's fun. It also helps take some of the load off of Judy who usually hosts these gatherings. As soon as Bette and I are finished eating, we discreetly begin the cleaning process. This gets us both out of eating mode and keeps us from vegging out the rest of the day. Having something concrete to do after dinner sets a limit to the eating and gets us away from the food.
This chapter also advises that you don't discuss your "diet." I have found this to be great advice. When I was on Atkins and other people found out about it, they all had something to day - mostly negative. I heard it all from "you'll ruin your kidneys" to "you know Dr. Atkins died of a heart attack, don't you?" (Actually he did not die of a heart attack. His death had nothing to do with his diet. But I digress.) I felt like I had to constantly defend my food choices and it got old really fast. I eventually just said, I'm eating less and moving more. That usually shuts them up. Others, who were really looking for answers, I spent more time with. So there are some people I will talk to and others I will just mollify with the diet and exercise answer.
The book suggests a kind of mantra ( I don't really like that word, but I can't think of another way to put it), "I must protect my program at all costs." Overeaters Anonymous has a phrase that is much the same. "I do not eat, no matter what." It doesn't matter what phrase you use, the important thing is that you have something that you can have running through your head to squelch the negative voices that seek to derail you.
Today's Lesson from 100 Days of Weight Loss
1. Watch for chances to repond to food invitations by using the line, "Not just yet; I'm going to wait a little while."
I find that when thin people say this, they are usually left alone. This technique doesn't always work for me, but if it does for you, definitely use it.
2. Identify at least three high-risk times or events in your notebook and write down how you'll protect your program during each of these.
In addition to the two times that I mentioned above, I also eat if I feel stressed or worried. It's almost as if I am telling myself that I don't deserve to be healthy if my kids are struggling or if my friends are hurting. I also feel the urge to eat in order to procrastinate. I have a set response to this. I have written it down and I look at it when I am tempted to use food as a tranquilizer. This card contains the phrase: "Eating will only created another problem." Then I have a list of 15 minutes activities to choose from. Usually, completing one of those activities makes me feel better than food would have.
3. Do at least one thing today that reinforces your determination to protect your program at all costs.
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Today's lesson from The Beck Diet Solution
Record the Advantage of Losing Weight
On a 3x5 index card write out the advantages losing weight. You may think that you could never forget why you want to lose weight, but when you are face-to-face with temptation, all of those reasons fly right out of your head. I have found it helpful to excuse myself from the situation and head for the ladies room. I pull out my index card and give myself a pep talk. It usually works.
Take a moment to think about how weight loss will impact the following areas in your life.
1. Your love life, friendships, family, career, and social life.
2. Your energy level and participation in hobbies and recreational activities.
3. Your body, health, self-image, and mental outlook.
Be specific in your answers. Example: Family: My energy level will increase and I won't tire as quickly when playing with the grandkids. Hobbies: I'll have more time and energy to do the things that give me joy.
Just as gaining weight and feeling bad have a momentum, so does gaining control of your life and experiencing small victories along the way.
Extra advantages:
1. Your cravings will diminish
2. You won't struggle over whether or not to eat something you shouldn't
3. You'll feel good when you resist unplanned eating
4. You won't feel guilty and demoralized because you gave in to cravings
(Just to clarify, when I use colored text, these are not my own words but are quoted from whichever book I am discussing.)
Friday
Day 5: 100 days challenge - Magic Notebook - Eat it another Time
It is day 5 and I am very proud of myself that I have gotten up every single morning and started my day with a workout. I am so looking forward to lighter mornings so that I can do my running/jogging route. As the days get longer, I anticipate spring and warmer days. However, I enjoy each season in its time. I do love winter and everything that goes with it except dangerous, slippery roads.
Today's topic from "100 Days" is the Magic Notebook. The Magic Notebook is a suggestion, not a command. The purpose of the Magic Notebook is to free our thoughts from obsessions. It works like this. There may be a food that you want that isn't in your plan. You write it down. "Just because you think of a food doesn't mean you have to eat it." But you don't have to say "no." You can say "not now." (This works with grandkids too.) Not now sounds much better than NO! I think that speaks to the little kid in all of us. The author goes further to say that you might write down when you will allow yourself a certain portion of the food - when and how much you will have. This frees you up from having to argue with yourself. Arguing with a 3-year old can be exhausting. How much more exhausting is it to argue with yourself when you are constantly with yourself?
Today's Lesson
1. Whenever you think about a particular food you want, write it down in your notebook.
Have you ever wanted to eat something but just couldn't identify what it was you wanted? When I get like that I find myself pawing through the cupboards taking a bit of this or that and never really finding what I want. So I end up doing a lot of mindless eating with very little satisfaction. Having a list of things you like might save you from eating through an entire bag of chips when what you really might have enjoyed was a small bowl of really good ice cream.
2. Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
For me, right now, I am better off leaving "trigger" foods off this list, or noting that I may have them in a few weeks or a month. Or maybe I will limit those foods to special family occasions and not buy them at all.
3. Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.
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I mentioned in a previous post that I am also reading "The Beck Diet Solution." I read both of my books on the treadmill in the morning. This book is a 42 day program. I've been reading the preliminary prep for working this program. This morning I ended at Chapter 5. This chapter is titled: Week 1 Get Ready: Lay the Groundwork
These are the skills that we will be working on:
1. Talk back to your sabotaging thoughts
2. Reduce the frequency and intensity of cravings.
3. Remain motivated to follow your diet (plan), even when you experience intense cravings.
4. Be more conscious of every bite.
5. Increase your satisfaction during and after meals so you're less likely to reach for second helpings.
6. Solve problems that have caused you to go off diets in the past.
7. Feel more confident about your ability to follow your diet inconsistently, even when the going gets tough.
8. Feel more accountable for every calorie you consume.
You'll use Cognitive Therapy techniques to prepare your mind and environment for dieting.
I had considered not tackling the Beck book until after I was done with the 100 Days Challenge, but both book compliment each other so well that I decided to use them together.
Today's topic from "100 Days" is the Magic Notebook. The Magic Notebook is a suggestion, not a command. The purpose of the Magic Notebook is to free our thoughts from obsessions. It works like this. There may be a food that you want that isn't in your plan. You write it down. "Just because you think of a food doesn't mean you have to eat it." But you don't have to say "no." You can say "not now." (This works with grandkids too.) Not now sounds much better than NO! I think that speaks to the little kid in all of us. The author goes further to say that you might write down when you will allow yourself a certain portion of the food - when and how much you will have. This frees you up from having to argue with yourself. Arguing with a 3-year old can be exhausting. How much more exhausting is it to argue with yourself when you are constantly with yourself?
Today's Lesson
1. Whenever you think about a particular food you want, write it down in your notebook.
Have you ever wanted to eat something but just couldn't identify what it was you wanted? When I get like that I find myself pawing through the cupboards taking a bit of this or that and never really finding what I want. So I end up doing a lot of mindless eating with very little satisfaction. Having a list of things you like might save you from eating through an entire bag of chips when what you really might have enjoyed was a small bowl of really good ice cream.
2. Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
For me, right now, I am better off leaving "trigger" foods off this list, or noting that I may have them in a few weeks or a month. Or maybe I will limit those foods to special family occasions and not buy them at all.
3. Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.
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I mentioned in a previous post that I am also reading "The Beck Diet Solution." I read both of my books on the treadmill in the morning. This book is a 42 day program. I've been reading the preliminary prep for working this program. This morning I ended at Chapter 5. This chapter is titled: Week 1 Get Ready: Lay the Groundwork
These are the skills that we will be working on:
1. Talk back to your sabotaging thoughts
2. Reduce the frequency and intensity of cravings.
3. Remain motivated to follow your diet (plan), even when you experience intense cravings.
4. Be more conscious of every bite.
5. Increase your satisfaction during and after meals so you're less likely to reach for second helpings.
6. Solve problems that have caused you to go off diets in the past.
7. Feel more confident about your ability to follow your diet inconsistently, even when the going gets tough.
8. Feel more accountable for every calorie you consume.
You'll use Cognitive Therapy techniques to prepare your mind and environment for dieting.
I had considered not tackling the Beck book until after I was done with the 100 Days Challenge, but both book compliment each other so well that I decided to use them together.
Thursday
Day 4: 100 days challenge - Boundaries, not diets
I had absolutely no chance to get on the blog today. I got up at 6:00 and did my workout. In fact, I jumped right up when my alarm went off. I got in my 30 minutes and felt great about it. Today was one of those days where if I had put my workout off, I never would have gotten around to it. Let's be honest - I would have opted not to do it at all.
Today's lesson addresses that "all or nothing" mentality that I suspect most of us have. Diets are rigid, boundaries are moveable. and let's face it, no one ever does this dieting thing perfectly. Boundaries are much friendlier than diets. Guidelines are more forgiving than rules. I know that I have a problem with rules. Tell me I "can't" have something and I'll look for a reason why I should have it. But if I deal with guidelines, well, those are much less threatening. Yes, there need to be boundaries, there needs to be an eating plan, but I know myself well enough to know that "rigid" doesn't work for me. The "Hundred Days" book advises us to think of this journey as a path. Paths narrow and widen. Some days we find it easy to stay within narrow boundaries and other days we need to widen the road. The important thing is that we keep moving forward. Yesterday I talked about how it makes no sense to stay down because you fall down. This is the same analogy. If I were to veer off the path, would it make sense to tell myself that I will keep going further off the road because I missed a step. This is the kind of skewed thinking that keeps us from seeing how the pounds are piling up one at a time. Yet we want them to come off two or three at a time. "Boundaries should give you benefits, not punishment!" Why do we think it's okay to punish ourselves for things we would forgive in others? "Depending on your needs, you can simply adjust the edges of your plan to fit where you are in life. By doing this, you'll be far more successful than if you punish yourself every time you step off the road."
Today's Lesson
1. In your notebook, draw a line down the middle of the page, creating two columns.
2. Label one column "Narrow road" for your diet plan. Label the other "Wider road" for your maintenance or alternative eating plan.
3. Under the titles, define your eating and exercise plans for each of the roads. Then deicde on ways you can be flexible with them without losing sight of the healthy road you want to follow.
I need to think on this exercise for a bit. I haven't actually formally started my eating plan. For the moment I am concentrating on my commitment to get on the treadmill every morning. I am trying to listen to my body and define hunger. I am being forgiving with the food at the moment in because I know if I try to make changes all at once, I will be overwhelmed and give up. For now I am congratulating myself on 4 days of consistant morning workouts. Considering my mindset for the last few months, that is huge.
Today's lesson addresses that "all or nothing" mentality that I suspect most of us have. Diets are rigid, boundaries are moveable. and let's face it, no one ever does this dieting thing perfectly. Boundaries are much friendlier than diets. Guidelines are more forgiving than rules. I know that I have a problem with rules. Tell me I "can't" have something and I'll look for a reason why I should have it. But if I deal with guidelines, well, those are much less threatening. Yes, there need to be boundaries, there needs to be an eating plan, but I know myself well enough to know that "rigid" doesn't work for me. The "Hundred Days" book advises us to think of this journey as a path. Paths narrow and widen. Some days we find it easy to stay within narrow boundaries and other days we need to widen the road. The important thing is that we keep moving forward. Yesterday I talked about how it makes no sense to stay down because you fall down. This is the same analogy. If I were to veer off the path, would it make sense to tell myself that I will keep going further off the road because I missed a step. This is the kind of skewed thinking that keeps us from seeing how the pounds are piling up one at a time. Yet we want them to come off two or three at a time. "Boundaries should give you benefits, not punishment!" Why do we think it's okay to punish ourselves for things we would forgive in others? "Depending on your needs, you can simply adjust the edges of your plan to fit where you are in life. By doing this, you'll be far more successful than if you punish yourself every time you step off the road."
Today's Lesson
1. In your notebook, draw a line down the middle of the page, creating two columns.
2. Label one column "Narrow road" for your diet plan. Label the other "Wider road" for your maintenance or alternative eating plan.
3. Under the titles, define your eating and exercise plans for each of the roads. Then deicde on ways you can be flexible with them without losing sight of the healthy road you want to follow.
I need to think on this exercise for a bit. I haven't actually formally started my eating plan. For the moment I am concentrating on my commitment to get on the treadmill every morning. I am trying to listen to my body and define hunger. I am being forgiving with the food at the moment in because I know if I try to make changes all at once, I will be overwhelmed and give up. For now I am congratulating myself on 4 days of consistant morning workouts. Considering my mindset for the last few months, that is huge.
Wednesday
Day 3: 100 days challenge - Do it anyway
Watched Biggest Loser last night. As much as I don't like Miggy and her dramatics, I do admire her for doing what needed to be done in the face of huge odds. She managed to drop 5 pounds after a week that included an emergency appendectomy and a proscription against all exercise except walking. This is a very good example of someone who is committed. She is also a poster child for today's topic - Do it anyway. She had every excuse in the book to just walk away in defeat, but she didn't.
Kudos to Miggy!
In addition the the "100 Days of Weight Loss" book, I am also reading a book called The Beck Diet Solution: Train Your Brain. This book focuses on a "cognitive therapy" approach. It teaches one how to change the thinking that leads to destructive behavior. No action is performed without first having a thought. All behavior is preceded by a thought process and a decision. Last night after dinner, I was stressing about something. I ate several handfuls of chocolate animal cookies. I was over my calorie allotment for the day. For the rest of the evening I struggled with thoughts of wanting to eat even though I wasn't hungry. I could feel the negative thoughts flooding in. "You failed, you might as well eat and start over tomorrow." Then I remembered something I read in the Beck Diet Solution.
This makes sense to me because after I have slipped or when I'm confronted with difficult choices, I feel as if resisting is a void - a negative action. To think about actually "doing" something really helps me. Another challenge in weight loss is what to do after a slip-up, be it big or small,. with that feeling of being hopelessly catapulted on to disaster. Having a plan in place for those times (even though we tell ourselves that THIS time there will be no slip-ups,) gives me a better chance of succeeding in the long run. I said in an earlier post, it isn't the slip-ups that do us in, it's what we do afterward that makes the difference. My general response to messing up it to continue messing up and tell myself I will start again tomorrow. To see how irrational that kind of thinking is, imagine that if you fell. Would you tell yourself, "I'll just sit here until tomorrow and then get up and start again." I suspect that the what's going on in my head has more to do with my weight issues than what is going in my mouth. Yes, what I eat matters, but before I eat, I have to think. The thinking needs to change.
Kudos to Miggy!
Today's Lesson from "100 Days of Weight Loss":
1. In your diet or exercise plan, identify a task you don't feel like doing, and then do it anyway!
I don't like getting out of bed early. I like being up early, but I don't like the act of actually getting up out of a comfy bed. I've been doing it anyway because I've discovered that once I'm up, I enjoy the early morning, and I am more productive the rest of the day. When my alarm goes off, I get up. Period. Of course getting up early is much easier when I get to bed at a decent hour. It has been my habit to go to bed at midnight. I like that hour. There are no demands on my time. I can do what I want and watch what I want. Even though I would rather stay up until midnight, I am now going to bed at 11:00. 2. Notice how it feels to accomplish a goal by taking a "no matter what" approach to it.
My favorite feeling in the world is finishing a workout. If I don't get up early, I most likely will not get a workout in. Leaving it until later most often results in rationalizing why I should wait another day. Yesterday I only got in 20 minutes. When I was late getting on the treadmill, it would have been easy to rationalize not doing the workout at all since it wouldn't be the "perfect" 30 minutes I had planned. Perfectionism. I will have more to say about that later.3. In your notebook, make a list of actions you plant to stick with today, regardless of how you feel at the moment.
I'll get to this one laterIn addition the the "100 Days of Weight Loss" book, I am also reading a book called The Beck Diet Solution: Train Your Brain. This book focuses on a "cognitive therapy" approach. It teaches one how to change the thinking that leads to destructive behavior. No action is performed without first having a thought. All behavior is preceded by a thought process and a decision. Last night after dinner, I was stressing about something. I ate several handfuls of chocolate animal cookies. I was over my calorie allotment for the day. For the rest of the evening I struggled with thoughts of wanting to eat even though I wasn't hungry. I could feel the negative thoughts flooding in. "You failed, you might as well eat and start over tomorrow." Then I remembered something I read in the Beck Diet Solution.
"Every time you resist eating something you shouldn't, you're strengthening your tendency to resist in the future. However, each time you give in and eat something you shouldn't, you're strengthening your tendency to give in.
So whenever you feel the urge to eat something you're not supposed to, think about which muscle you really want to strengthen. If you want to lose weight and keep it off permanently, you need to take every opportunity to strengthen your resistance muscle and to weaken your giving-in muscle."
This makes sense to me because after I have slipped or when I'm confronted with difficult choices, I feel as if resisting is a void - a negative action. To think about actually "doing" something really helps me. Another challenge in weight loss is what to do after a slip-up, be it big or small,. with that feeling of being hopelessly catapulted on to disaster. Having a plan in place for those times (even though we tell ourselves that THIS time there will be no slip-ups,) gives me a better chance of succeeding in the long run. I said in an earlier post, it isn't the slip-ups that do us in, it's what we do afterward that makes the difference. My general response to messing up it to continue messing up and tell myself I will start again tomorrow. To see how irrational that kind of thinking is, imagine that if you fell. Would you tell yourself, "I'll just sit here until tomorrow and then get up and start again." I suspect that the what's going on in my head has more to do with my weight issues than what is going in my mouth. Yes, what I eat matters, but before I eat, I have to think. The thinking needs to change.
Tuesday
Day 2: 100 days challenge - Interested or Committed?
Just heard on the radio that the groundhog saw his shadow. That means 6 more weeks of winter. To my way of thinking if winter only lasts 6 more weeks, that WILL be an early spring.
Anyway, I got my workout in this morning. It was only 20 minutes this morning because I putzed around to much.
Anyway, I got my workout in this morning. It was only 20 minutes this morning because I putzed around to much.
Today's Lesson from "100 Days of Weight Loss":
1. Decide that you will always be committed to you weight-loss plan, not just interested.
This may have been one of my problems. Maybe I've always been interested and not committed. Commitment means you do what needs to be done, even when it's not what you really want to be doing.
This may have been one of my problems. Maybe I've always been interested and not committed. Commitment means you do what needs to be done, even when it's not what you really want to be doing.
2. In your notebook, describe how you will stick with your program, no matter what.
It is my habit, and not a good one, to find excuses not to do something. If it's inconvenient or not fun, I can always find a reason to avoid doing something. The strange thing is that once I'm on the treadmill or out the door, I almost always enjoy the workout. I think transitions are hard for me. In fact, I know that transitions are a problem for me. I'm not sure why. It's something I should probably think about.
It is my habit, and not a good one, to find excuses not to do something. If it's inconvenient or not fun, I can always find a reason to avoid doing something. The strange thing is that once I'm on the treadmill or out the door, I almost always enjoy the workout. I think transitions are hard for me. In fact, I know that transitions are a problem for me. I'm not sure why. It's something I should probably think about.
3. Do at least one thing today that demonstrates that you are truly committed. For example, take a walk or eat your vegetables - no matter what.
Today I got up at 6:00 again so that I could get my workout in before the kids got here. I actually like to get up early - well, I don't really enjoy the getting up part, but once I'm up, I am much more productive than if I sleep in.
Yesterday I didn't get in as much water as I would have liked, but all in all, it was a good day. I did some decluttering in the laundry room. I mention that here because I suspect that I hang onto stuff for the same reason I hang on to excess weight. It's not that I can't lose weight, it's that I don't let myself. It's almost like I think I will be losing an important part of myself. It dawned on me that this is exactly the same thought process I have when I am trying to get rid of stuff. In both cases I think it would help if I could focus on how freeing it would be to clear the stuff and the weight out of my life. Instead of thinking of the weight and the clutter as insulation against bad things, I would be better served to think of those things as barriers to being the kind of person I want to be. How many of us put on weight to keep others at bay. I know my last significant weight gain came when a man at church said something VERY inappropriate to me. I think subconsciously I packed on the weight to keep things like that from happening. But I have to consider what is more damaging to me - having to put someone in his place or having to deal with the humiliation of excess weight day after day. Something to think about.
Today I got up at 6:00 again so that I could get my workout in before the kids got here. I actually like to get up early - well, I don't really enjoy the getting up part, but once I'm up, I am much more productive than if I sleep in.
Yesterday I didn't get in as much water as I would have liked, but all in all, it was a good day. I did some decluttering in the laundry room. I mention that here because I suspect that I hang onto stuff for the same reason I hang on to excess weight. It's not that I can't lose weight, it's that I don't let myself. It's almost like I think I will be losing an important part of myself. It dawned on me that this is exactly the same thought process I have when I am trying to get rid of stuff. In both cases I think it would help if I could focus on how freeing it would be to clear the stuff and the weight out of my life. Instead of thinking of the weight and the clutter as insulation against bad things, I would be better served to think of those things as barriers to being the kind of person I want to be. How many of us put on weight to keep others at bay. I know my last significant weight gain came when a man at church said something VERY inappropriate to me. I think subconsciously I packed on the weight to keep things like that from happening. But I have to consider what is more damaging to me - having to put someone in his place or having to deal with the humiliation of excess weight day after day. Something to think about.
Monday
Day 1: 100 days challenge - I Used To Be That Way
Well, today is the day. I hopped out of bed at 6:00 am ready to tackle the first day of the challenge. My little granddaughter comes over at 8:00 on Mondays and Tuesdays. I have figured out that leaving the workout until later in the day rarely works. Today's workout will be on the treadmill since it is still dark outside at this time of the year. Also, I am still battling a sore throat. My next visit to the doctor I will insist on them taking a culture. I've had a sore throat since December 27 - enough already! Back to the challenge: I will be reading Day 1 from the book while on the treadmill.
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3. Read these new outcomes often, and then live in a way that makes them true.
I think we can be our own worst enemies when it comes to achieving our goals. No one has ever been meaner to me than I have been to myself when I stumble.
1. I used to eat to procrastinate but now I set a timer for 15 minutes and spend that time making a dent in the chore I am avoiding..
2. I used to sabotage myself, but now I am trying to be my own best friend.
3. I used to beat myself up when I slipped up, but now I forgive myself and move on.
4. I used to have an all or nothing attitude about weight loss, but now I realize I am doing the best I can. Progress, not perfection..
5. I used to define myself by a number on the scale, but now I know that the number on the scale is only a barometer of weight loss, not an indicator of self-worth.
6. I used to let other people define me, now I live according to my own set of values.
7. I used to let "what other people my think" rule my life, now I think for myself. As they say in OA, "what other people think of me is none of my business.".
8. I used to let a slip-up become a total wash-out, now I know that it's what I do after a slip-up that determines the outcome.
I did my workout this morning and was out of the shower by the time little Miss Madison got here. It felt great to feel in control of my time.
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Today's Lesson from "100 Days of Weight Loss":
I used to be that way . . . .
1. Make a list of any fears or negative behaviors that have hurt your weight-loss success in the past. Read each one out loud and then say, "I used to be that way, but now I'm different."
2. Then write new ending for them by completing this sentence. "I used to _______________(fill in your old behavior), but now I ______________(write in your new ending.)
I think we can be our own worst enemies when it comes to achieving our goals. No one has ever been meaner to me than I have been to myself when I stumble.
1. I used to eat to procrastinate but now I set a timer for 15 minutes and spend that time making a dent in the chore I am avoiding..
2. I used to sabotage myself, but now I am trying to be my own best friend.
3. I used to beat myself up when I slipped up, but now I forgive myself and move on.
4. I used to have an all or nothing attitude about weight loss, but now I realize I am doing the best I can. Progress, not perfection..
5. I used to define myself by a number on the scale, but now I know that the number on the scale is only a barometer of weight loss, not an indicator of self-worth.
6. I used to let other people define me, now I live according to my own set of values.
7. I used to let "what other people my think" rule my life, now I think for myself. As they say in OA, "what other people think of me is none of my business.".
8. I used to let a slip-up become a total wash-out, now I know that it's what I do after a slip-up that determines the outcome.
I did my workout this morning and was out of the shower by the time little Miss Madison got here. It felt great to feel in control of my time.
Sunday
Final preparation day for the 100 days challenge
Well, I have my notebook all ready. Today I am going to pick up a very cool water bottle. I have done my initial weigh-in and I am pumped to start tomorrow. I weigh daily, but my official weigh-ins have always been on Sundays. I have also stocked the fridge with carrots and celery and other staples. My food plan will be calorie based, but will follow the Sugar Busters model which is a lot like the early Weight Watchers plan which was based on the diabetic exchange diet. It's funny, but Sugar Busters, Atkins Maintenance, and South Beach are all very similar to the early Weight Watcher model - except that good carbs and good fats are emphasized. Anyway, tomorrow we start!!
Saturday
100 days challenge begins on Monday!
Now that I am on the road to recovery (for the most part), I am ready to get back to work on getting healthier and getting this weight off. I am tired of being out of breath and not having anything I wear that looks nice. You may have noticed that my blog title changed again. I have not abandoned the Maple Syrup run. I will still post any information on that area. I am still working toward that goal, but the syrup run will be a by product of the 100 Days Journey.
My biggest problem with the whole weight loss thing is that I have a hard time focusing. A while ago I bought a bunch of self-help diet books, among them was a book called: "100 Days of Weight Loss: The Secret to Being Successful on Any Diet" I pulled it out to read on the treadmill the other day. I like it because it focuses on daily achievement which is about all I can handle these days. It is associated with a website where you can download all kinds of free tools such as a calender, a journal, tips, and other motivational tools. I would like to invite any of my readers to join me on this challenge. I will be starting on Monday, February 1. It is not necessary to own the book, but I would highly recommend it. You can go through the link I have provided, if you wish. Or you can search in the used book section on Amazon where I have found some terrific deals on books.
Whether buy the book or not, you are most welcome to join me and post your progress on this blog. In the group Overeaters Anonymous, there is a saying. "Take my hand and together we will do what we couldn't do alone." If you would like to join me, please let me know by posting in the comment section or by clicking on my profile and sending me an email. I would love to have company on this venture!
This is what you will need to do to prepare to join me on Monday. Find a 3 ring binder and purchase a ream of paper. If you don't have a 3 hole punch, consider buying the kind of paper that has the holes pre-drilled. I printed my journal one-sided so I could write any of my insights on the back of the page. Go to link below and print off the calender, the journal, and any other of the downloads you want to put in your notebook. 100 Hundred Days Challenge
I hope you will join me. There is strength in numbers. Hoping to hear from you!
Mary
My biggest problem with the whole weight loss thing is that I have a hard time focusing. A while ago I bought a bunch of self-help diet books, among them was a book called: "100 Days of Weight Loss: The Secret to Being Successful on Any Diet" I pulled it out to read on the treadmill the other day. I like it because it focuses on daily achievement which is about all I can handle these days. It is associated with a website where you can download all kinds of free tools such as a calender, a journal, tips, and other motivational tools. I would like to invite any of my readers to join me on this challenge. I will be starting on Monday, February 1. It is not necessary to own the book, but I would highly recommend it. You can go through the link I have provided, if you wish. Or you can search in the used book section on Amazon where I have found some terrific deals on books.
Whether buy the book or not, you are most welcome to join me and post your progress on this blog. In the group Overeaters Anonymous, there is a saying. "Take my hand and together we will do what we couldn't do alone." If you would like to join me, please let me know by posting in the comment section or by clicking on my profile and sending me an email. I would love to have company on this venture!
This is what you will need to do to prepare to join me on Monday. Find a 3 ring binder and purchase a ream of paper. If you don't have a 3 hole punch, consider buying the kind of paper that has the holes pre-drilled. I printed my journal one-sided so I could write any of my insights on the back of the page. Go to link below and print off the calender, the journal, and any other of the downloads you want to put in your notebook. 100 Hundred Days Challenge
I hope you will join me. There is strength in numbers. Hoping to hear from you!
Mary
Wednesday
Day one back on Track
Well, I am finally to the point where I don't hack and wheeze with every other breath so today I hit the treadmill. Thanks to the digital switch, my TV in the workout room is now a glorified VCR.
Daily stats:
Workout type: Treadmill
Route: High incline, low impact
Distance: N/A
Time: 30 minutes
AV HR: 122
Max HR: 140
Calories burned:317
Temperature: 14 degrees
What did you think of last night's Biggest Loser? I really wish they had sent Miggy home. That woman is just plain scary. The only good thing is that Migdalia will get to see her husband before he leaves for Afghanistan. Some of the emotional dynamics leave me scratching my head this season. I think the green team needed a major attitude adjustment - maybe Miggy will get the message. I'm kind of glad that they got the 2 pound disadvantage. It made no difference, they would have been below the yellow line anyway. As for the woman on the Red Team - is she lying? Who knows? I don't ever remember them calling anyone else out on game play and they ALL acted like they didn't know why the scale wasn't cooperating - in every single season. I guess they have to keep the drama going so that it ensures the longevity of the show, but they need to be consistent on how they treat people. The way I see it, the Red Woman (can't think of her name right now) wasn't going to cut a break now matter how the scale went. If she lost big, they would say she had no choice and if she didn't, they would say it was because she had immunity again.
Daily stats:
Workout type: Treadmill
Route: High incline, low impact
Distance: N/A
Time: 30 minutes
AV HR: 122
Max HR: 140
Calories burned:317
Temperature: 14 degrees
What did you think of last night's Biggest Loser? I really wish they had sent Miggy home. That woman is just plain scary. The only good thing is that Migdalia will get to see her husband before he leaves for Afghanistan. Some of the emotional dynamics leave me scratching my head this season. I think the green team needed a major attitude adjustment - maybe Miggy will get the message. I'm kind of glad that they got the 2 pound disadvantage. It made no difference, they would have been below the yellow line anyway. As for the woman on the Red Team - is she lying? Who knows? I don't ever remember them calling anyone else out on game play and they ALL acted like they didn't know why the scale wasn't cooperating - in every single season. I guess they have to keep the drama going so that it ensures the longevity of the show, but they need to be consistent on how they treat people. The way I see it, the Red Woman (can't think of her name right now) wasn't going to cut a break now matter how the scale went. If she lost big, they would say she had no choice and if she didn't, they would say it was because she had immunity again.
Sunday
Inching my way along
I am finally at the point where I am feeling better for a greater part of the day. I am still congested but my ear is slowly unplugging. I am still on track with my spreadsheet. I'm not really doing anything special as far as diet - just not eating beyond feeling full. I am limiting my food to 3 meals a day. In fact, I am pretty relaxed about the whole thing. I am substituting prayer and other things for "entertainment" eating. That's my big problem with food. Using it for reasons other than it is intended. I am finding other things that give me that "high." Like making a batch of candles or cleaning up a hot spot. Nothing lifts my spirits more than walking into a clean kitchen in the morning.
Friday
Grrrrrrrr
My new resolve is holding fast. I can't wait to be able to work out again. I have been sick since December 29. I feel okay now except for the wheezing and the plugged ear. I made a second trip to the doctor and got another scrip for a different antibiotic. Last time the diagnosis was acute pharyngitis. This time it is a sinus infection. Never had one of those. I am itching to get back to working out, but when I do anything too strenous, my ear hurts. Today I am going to at least get on the treadmill.
Ida and Jinx - you ladies are treasures. Thank you for all of the support!
Ida and Jinx - you ladies are treasures. Thank you for all of the support!
Wednesday
Biggest Loser - Week two
One of the great advantages of satellite TV (which we have had for about a month) is that you can record programs on your DVR. When we switched to digital, we lost the ability to set our VCR to record. Therefore, last season on Biggest Loser, I could only watch the last half of each show. (I have meetings on Tuesday nights.) My favorite part of the show is the weigh-ins, but when you don't see the first half, you don't get to see into the minds of the contestants. Last night's show was very insightful. What seems like a "duh" to people who don't have food issues, is a very real problem for people like me. It's all about choices and accepting reality. The reality for me is that I will never be "normal" around food. I will always have to constantly weigh my choices about what goes in my mouth. But you know what? Everyone has something in his life that needs the same kind of attention. Last night at RCIA we were talking about that very thing. For some people it's food. For others it's alcohol, or working too much, or spending too much or whatever. For most people there is something going on that gets more attention than it should in our lives. It's time for me to grow up realize that ignoring it or whining about it or denying it doesn't work. I'm ready to put food in its place.
Another season
Well, another day of no workout due to this "whatever it is" that has me hacking all night long. I am on track with my spreadsheet, however. Here's a little explanation of my spread sheet. I have set the goal of losing .4 pounds a day in January. I have set up the spreadsheet to show those daily increments. At the end of the month I assess my progress and re-set my goal for February. As I get closer to my goal, my daily loss will be less. So my focus is always on tomorrow - not next week, not next month, just what I need to do to meet my goal for tomorrow. Looking at the big picture is too overwhelming.
Last night began season 9 of the Biggest Loser. Nina called this morning to ask who I was rooting for. I'm not sure. Probably I will root for the lady who is closest to my own age. That would be Patti.
Last night began season 9 of the Biggest Loser. Nina called this morning to ask who I was rooting for. I'm not sure. Probably I will root for the lady who is closest to my own age. That would be Patti.
Tuesday
It's a New Year
But so far I have been sick every single day of it. It was my plan to start fresh. I set up a spreadsheet of small goals and so far I am on track. I am anxious to get over this horrible cold so that I can start exercizing. About 3 weeks ago I sent for a trial bottle of Resveratrol. I have noticed a huge difference in my joints. It's hard to tell about anything else because I have been sick.
Tonight begins a new season of Biggest Loser. I am so excited because I can now set our DVR and I don't have to miss any of the episodes. When the digital switch happened I couldn't tape anything so I never really got to know the contestants. A lot of the interaction takes place in the first part of the show and I always missed that. I love being able to access favorite shows whenever I want.
I am going to try and stay more current on this blog.
Tonight begins a new season of Biggest Loser. I am so excited because I can now set our DVR and I don't have to miss any of the episodes. When the digital switch happened I couldn't tape anything so I never really got to know the contestants. A lot of the interaction takes place in the first part of the show and I always missed that. I love being able to access favorite shows whenever I want.
I am going to try and stay more current on this blog.
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