Chris Downey said that in the SparkCoach video I watched a few days ago and it made me stop and think about how I was “beating myself up” because I ate too much and ended up over my calorie range. As usual, I was thinking my usual “I’ve screwed up so why bother thoughts.” I’ve done well the the past 2 weeks but and was letting these thoughts guide my feelings and actions. Why do we do this to ourselves? I need to rewire my thinking to concentrate on progress and not perfection. How about you? Sheila
A new week begins - enjoy every day of it. Drink lots of water . . . Make healthy food choices . . . Exercise . . . Stay connected with your friends . . . Do something you enjoy ("me" time) . . . Get enough sleep . . . i wish you the best week you can possibly have! Sheila
The following tips come from an article on WebMD. They are helping me cope with the urge to overeat so I thought I’d share them with my friends. Sheila
Pause and Breathe: Try this: breath in deeply, hold your breath slightly, and then release. Repeating these simple steps helps you calm and settle yourself. By feeling more grounded, you can then make more conscious, rather than mindless, food choices.
A Powerful Question: Ask yourself: "How do I want to feel one hour (or one day) from now?" This question helps you anticipate the results of your choices. Do you want to contaminate the next hour or day of your life with guilt and regret, or do you want to feel strong and confident?
Carry a Symbol of Inspiration: Find a special object to help you feel grounded and inspired. (I have a little stone with “Just For Today” on it.) Keep your object visible and easily accessible. When feeling triggered, hold onto or look at your object as a reminder of your strength.
Write a Supportive Note: Buy a beautiful card and, as your own best friend, write yourself an encouraging note of unconditional love and support. Praise yourself. Review your goals. Include in your note reminders to use specific coping strategies to manage overeating. Keep your note with you and when you feel the impulse to overeat, find a private space and read your note.
Forgiveness: Forgive yourself. Being accepting and gentle with yourself helps you confidently manage stress and emotional eating triggers. The tendency to be upset with yourself for overeating melts away when you accept you did the best you could and let it go.