I plan to lose 2 pounds each week by taking the following steps:
"Planning works. I lost 4 pounds this week!"
1. Eat within my calorie range. Plan ahead and track to make sure I do it.
"I planned ahead and tracked every day. I was over my range twice, but not by much."
2. Exercise at least 4 times a week for 45 minutes. I'm signed up for dance and water aerobic classes. I need to show up to make this happen.
YES!! I met this goal.
3. Limit my snacks to twice a day and remember they have to fit within step #1.
"I ate only two snacks each day. Some days only one."
4. Make healthy choices. Stay away from fast food as much as possible. Planning ahead will help me do this. Stock my pantry and refrigerator with healthy food. Eliminate the junk food.
"Well, I only ate fast food when I planned for it. That was on our road trip and on Friday night. I give myself a pat-on-the-back for a great effort on this one."
5. Take good care of myself. Treat myself like one of my treasured belongings! Wear clothes that make me feel good. Get enough sleep. Talk nice to my reflection.
"See everything I said in my blog was positive!! I'm talking nice in my head and it's helping. I bought expensive underwear in fancy colors and they feel great too."
6. Participate in the challenges and other threads on First Step Club. Gain motivation from friends who are being successful. Maybe even inspire someone else.
I reached out to EB when I needed some extra support and she pulled me through. FSC is the place to be!!
Brenda has challenged me to stay within my calorie range on a Saturday. I usually let loose on the weekends so this will be a REAL challenge! I love a challenge though so I will be giving it my best shot!!
I packed a healthy snack this morning and a good lunch. When I got to work, a co-worker had brought in cake to celebrate finding out she's having a baby girl.
I ate a small piece of cake. I think we can all agree... I shouldn't have eaten the cake. I did though and I'm not going to beat myself up over it.
Here's my question...
Do I still eat my healthy snack as planned or does the cake take the place of my snack?
My healthy snack was an 80 calorie Pineapple and Coconut Yogurt (new flavor) which I turned into a parfait by adding blueberries, walnuts, and granola. It came to about 200 calories.
What did I do?
Ate them both. I think it was the right decision (for me anyways).
1. Blueberries and walnuts are brain food. My mother has Alzheimer's and I want to do all I can to avoid the same fate.
2. The cake gave me no energy. After eating the yogurt parfait, I felt wonderful.
3. Yogurt is a good source of calcium.
If I’m off of SP for a few days, it usually means that I’m off my program too. When I come back on SP, if there are no messages that anyone missed me….
a. No one cared – my feelings are hurt. (eat again)
b. I didn’t miss any challenges (eating didn’t hurt anyone else)
The responsibility has to be my own. I cannot do this for anyone else’s approval or benefit.
Mom needs entertainment so I took her out to eat.
My widowed aunt (no children of her own) called and asked me to go out to eat.
My sister who is a single-mother called me. We went out to eat.
Blame shifting!! I can find other ways to entertain my family. I allowed myself to put their needs before my own. I can make healthy choices when we do go out to eat.
I didn’t fix a low-cal meal because I needed to fix supper for my DH.
The break room is too crowded and it doesn’t feel like a break if I take my lunch with my co-workers so I go out to a fast food restaurant.
No one cleans the microwave in the break room. I don’t like to wait my turn to use it and a cold lunch won’t satisfy me so I go out for fast food.
Blame shifting!! Healthy food is filling. My DH will eat anything I fix.
I can take a walk first and then the microwave will be available. I can take my lunch at a later time and the break room will be empty. I can clean the microwave myself.
I can plan ahead and make a healthy selection at the fast food restaurant.
Some inspirational person said “No More Excuses.” My sign will read “No More Blame Shifting!”
A little tidbit… I accidently turned the faucet to cold this morning. I’m waiting for the water to warm up so I could wash my face. Doing the wrong thing and expecting the right results. Sound familiar?