People, in one system, can be broken into lumpers and splitters. Do you like big groups/divisions or small. Today, I feel like a lumper.
I wish I could lump a week's worth of diet and exercise into one day -- so if I go to Zumba and a hike and walk the dog and do a ST tape, if I fast and eat 3500 less calories than I need for the day (hard since I don't need 3500 in a day but let me have my fantasy), can I just not do anything the other 6 days? Seems like this weight loss has to be a splitter, little victories thing. Darn it.
But I will lump a few prechallenge assignments.
Triggers -- it's funny. There isn't any particular food -- I CAN say no to just about anything -- but some are harder -- little debbie nutty bars, peanut butter, cheese, some dips. I just need not to have them in my house. Situational triggers, that is much harder. If I am tired or lonely or frustrated and feel entitled to a "treat," it's easy to just grab something. I went to a weight loss spa in the early 90s and the man in charge, Jimmy LeSage, said, surprising me at the time, that it's OK to binge when you have a bad day/mood/etc - just be sure you are binging on something like akmak crackers, fat free mozarella and chopped tomatoes. And I have found that if I do splurge now, I tend to grab the healthier options like a mini babybel light cheese instead of a big hunk of cheddar and I put it onto some toast instead of frying it up as a grilled cheese. I need to keep my eye on the prize as they say and keep in mind that weighing less and being healthier is a goal. Someone posted the other day not to let a bad choice today undo all you work from the last week. I need to remember that.
As far as tricks, as I said, a toaster instead of a skillet, lots of fiber and, tho not entirely natural, fat free cool whip. I stir it into my fat free greek yogurt and it makes it just a little more yummy. Add a handful of Kashi Go Lean cereal with 12 gm protein and 10 gm fiber and you have quite the filling breakfast.
Excuses/reasons for failure in the past and how to conquer -- just 3 of each
1) doing too much too fast and getting distracted or hurt or lonely or embarrassed -- solution- stick to what I know with a little variety. Do the zumba that is social, the C25K to prepare for the races I want to do through the year, and the new strength training at home with DVDs (I feel self concious in the gym with ST but can do at home)
2)time -- take a cue from NANOWRIMO, the program where you write a novel in the month of November. There is always time. Watch one less TV show, play 3 less games of solitaire, multitask one more thing.
3) why bother if it doesn't work? -- do different measurements. not just weight but speed, endurance, body measurements
1)laziness -- if I don't take the time to pack lunch, I graze on whatever is in the office, often fast food. take the time to plan and pack
2)not rocking the boat-- if my husband who is the main cook makes chicken and waffles, eat smaller portions, add some veggies and just make it what I need it to be. Don't complain and hurt his feelings , but be sure he knows I'm trying to eat healthier and he usually will adjust his cooking for me (he makes a great veggie stir fry, wonderful salads, and grills a great lean pork loin)
3)giving up -- again, look for NSVs if the scale moves the wrong way.
Whew! That is quite a lump! I'll try not to get behind again.