Thursday, May 17, 2012
1. I motivated myself by:
- reading my advantages deck
- my response cards
2. I weighed myself just once.
Weight/Change in weight:
158.6 lbs (down half a pound)
3. I ate everything slowly, while sitting down and enjoying every bite.
I tried to be more conscious of the food I ate. I still tend to rush through the treats, I think because I feel guilty about indulging.
4. I gave myself credit throughout the day for every positive eating behavior.
I didn't think too much about any of this. I was pretty rigid today.
5. I got moving by doing:
- spontaneous exercise
YES! I took three laps around the parking lot during the day at work.
- planned exercise
Walked to/from the grocery store after work to get ingredients for dinner. Was initially just going to take a walk, but this allowed me to make dinner and get exercise. Go me!
6. I identified hunger vs non-hunger every time I wanted to eat
Didn't even try!
I tolerated hunger and non-hunger without eating:
I was really strict about eating times for snack times and lunch today. Dinner happened as soon as I could get it on the table.
I recognized that fullness sets in 20 minutes after a meal.
I stopped eating when my food was gone.
I actually stopped dinner before it was all gone because I was full. I ate more slowly, which helped. Yay!
I calmed down before I ate.
I used a different frame of mind today. I kept thinking "overeating is a kind of addiction, and you are stronger than any cravings." Putting this in terms of how I quit smoking made me feel instantly more powerful. It helped me ignore mild hunger pangs and wait until it was time to eat. Since I had pre-logged all my food for the day, I knew I was going to get enough calories in a balanced manner, so even if I was "hungry," I needed to tough it out.
7. I filled in my Food Plan Chart:
I completed my bodymedia food log today.
8. I followed my plan precisely.
I pre-logged my food for the day, which kept me on track WAY more. I wasn't tempted to snack or cheat (okay, i was, but I ignored those urges pretty easily), because I just kept telling myself "nope, you've already determiend what you're eating today and that's not on it" I cheated after dinner and had a big peanut butter cup (homemade), and my exhaustion after the long day was to blame. Note to self: keep temptations out of the house and try to avoid feeling this tired, which lowers my reserves!
I used Resistance Techniques.
Need to learn more about htis.
9. I got back on track.
I haven't learned this skill yet.
I filled in my Cheat Sheet.
I'm not sure what this is yet.
10. I contacted my diet buddy.
Heading downstairs right now to report!