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Week 26

Wednesday, June 26, 2013

Week 25 In Review
emoticon Last week’s results are similar to the week before. The only challenge was that I was out of the house more than usual, and the calorie counts went up and the fitness minutes were not as strenuous. I am going to develop better tactics for these kinds of days. Wednesday and perhaps Thursday will be one of those days. Lucky me for getting a chance to plan an “off” day!

Next week’s plan:
emoticon Continue with last week’s actions, with regards to nutrition (especially snacking) and exercise and housekeeping.

Plan how to deal with Wednesday. I will not have time to carve out an hour of workout time, so I will take a walk around the office and get ten minutes here or there.
emoticonI will park far away from the entrance to the office.
emoticon I will take the stairs in the parking structure. (Should I take 15 flights up to the office? I don’t want to get sweaty, so I’ll go up to floor 10 and walk up from there.)
emoticon I will pack some nuts and fruit to avoid feeling too empty.
emoticon I will use the plate method to select my meals.
Today there is no room for extra indulgences as eating out causes the calorie tally to go up quickly.
I will look up other tactics and make a list like I have for party days. If you read this and have ideas, please add a comment below with the suggestion.

Update! There is a whole ‘nutrition articles category’ for eating out: www.sparkpeople.c

emoticon Read and reflect on the forth article in Mind over Body, “Taming the Emotional Eating Beast For Good”:

The article describes that there is a need to have an ‘emergency’ response as well as practice prevention tactics. The story lists three methods to deal with Emotional Eating when the ‘beast’ is awakened:
emoticon 1) stalling,
emoticon 2) distraction, and
emoticon 3) mitigating the damage.
Recently I listened to Dr. Phil’s Weigh Loss Solution and he describes something similar to distraction. He advises to practice an activity that is incompatible with eating, such as showering, sleeping, walking…What would work for me?

This week, I’m going to do
emoticon ten squats to stall before I submit to the emotional eating beast, then
emoticon I’ll try meditation for ten minutes, then if I must have something I’ll
emoticon substitute a skim hot chocolate.
Then, I’ll go back to last week’s prompt and ask myself ‘What do I really want’ if I still feel an urge for consumption.

There are three links for preventative actions. The first one has to do with perseverance. Another has to do with looking at exercise as fun. The other one has to do with mindful eating and describes an experiment that will help get in touch with hunger signals:
. This is one I need to revisit at some future date. The experiment lasts a week.
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