Wednesday, August 13, 2008
Day 5: Food is a pleasure, which is why we sometimes eat too much! Create a list of your favorite foods by writing them down INSTEAD of eating them when you want them. Next to each food, write when, how often, and how much of each food you'll eat. (STarting on this and will update spark later)
Day 6: Defense strategies for going your way in a world going other directions.
#1 - Delay, delay, delay. When someone offers you something to eat or wants to go out, say, "Maybe later" or "Not just yet" or "How about Friday night?"
Three high-risk times for my program & how I'll deal:
Tonight: It's a fish-wine-oil day on AMSCIPIO's fast so he'll be drinking wine. I didn't drink anything last night, and I'll plan to drink nothing Thursday night. I'll enter my dinner in completely, then a snack. Then I'll see how many ounces of wine I can have without going over my calorie limit. I'll drink that and stop.
Thursday night: Alex is gone gaming so I tend to drink. Instead, I'll make a to-do list of things I want done to keep my busy and boost my confidence.
Friday night: We often have Mark over for drinks. I'll eat an extra-good breakfast, regular lunch, and skip dinner. I'll drink only wine and only the amount that will fit into my empty calories in the tracker. I'll drink wine quickly until I feel good, and sober up towards bedtime. Then I'll drink some water at ten, and excuse myself. I'll feel better for not staying up until midnight anyway.
Day 7: Personal Cheerleading,
I can lose weight because I've done it before.
I am capable of doing anything I set my mind to. If I want it, the world is mine.
God gave me free will, and through him I can do all things. God supports me in my weight loss journey. This body is a gift from him, and I MUST BE a good steward of the gift of life.
day 8: Outside support,
What can Alex do to encourage me? Exercise with me.
What really hurts my progress? When we eat in front of hte TV and watch movies night after night.
(Iím copy this quiz out of the book.)
In the quiz below, pick out the answers that fit best for you. If the answers donít exactly work for you, come up with some different ones that match your needs. (Iíve marked my answers with an ďXĒ.)
1. If you see me eating something thatís not on my diet plan
_X_ Ask me, ďAre you going to go over you calories today?Ē
___ Ignore it entirely
___ Ask me if Iíve had a bad day
___ Give me a hug
2. When Iím making progress, such as losing weight
_X_ Compliment me on how I look
___ Praise me in front of others
___ Never comment on my progress in front of others
___ Give me non-food gifts or rewards
3. When Iím struggling or gaining weight
_X_ Tell me you notice and really care about my struggle
___ Ignore it entirely
___ Hug me and show me extra affection
_X_ Ask me how you can help
4. When Iím making progress you canít see (such as improving my self-esteem)
___ Ask me how my efforts are going
___ Compliment me on how I look
___ Ignore my efforts and my changes
_X_ Give me non-food gifts or rewards
5. When Iíve maintained my weight (even though I may still want to lose more)
_X_ Tell me you are proud of my current efforts
___ Ignore the subject entirely
_X_ Ask me if Iím struggling or feeling discouraged
___ Compliment me on my looks and my efforts
Complete this quiz, and then read your answers out loud to one of your support people such as your spouse or a good friend.
Post your answers on your refrigerator or in some other location where your support people can be reminded of what you want.
Write the most important answers below. Add any other answers or requests that fit your needs. Be sure to read these to your support people as well.
My post important answers are:
If I'm losing weight, tell me you think I'm hotter!