What works for me
1. Forgive myself
2. Using my journal
3. Walking
4. Eating salad
5. Daily Affirmations
6. Using the Calendar system
What does not work for me
1. weighing daily
2. Beating my self up
3. Eating snacks
4. Setting large goals
What I need to work on
1. my tv and snack curfew!
CLM
Tuesday, November 8, 2011
My routine: Goal Setting!
Goal Setting:
I find that having a realistinc reachable goal is the best thing I can do in the fight to be healthy. For me my goals are no more than 10lbs in 3 months. This may seem slow, but I am told that slow and steady whens the race.
At the start of my journey on Oct 18, 2011 I weighed 276LBS. So By Jan 18, 2012 I will be happy if I am still 266LBS. Which will have meant that I maintained a 10lb weight-loss for three months and am capable of setting a new goal at that time.
CLM
I find that having a realistinc reachable goal is the best thing I can do in the fight to be healthy. For me my goals are no more than 10lbs in 3 months. This may seem slow, but I am told that slow and steady whens the race.
At the start of my journey on Oct 18, 2011 I weighed 276LBS. So By Jan 18, 2012 I will be happy if I am still 266LBS. Which will have meant that I maintained a 10lb weight-loss for three months and am capable of setting a new goal at that time.
CLM
My routine: What I eat
What I eat:
I mostly eat fresh salad. I usually make a simple salad (lettuce, tomato and a veggie burger with light dressing, a little salsa and a sprinkle of cheese). I will have a salad for breakfast, lunch and dinner.
If I eat fast food I try to think meat and vegetables.
KFC
Chicken strips with green beans
On weekends only I may have 1/2 in order of fries.
I plan to stick with my salads for a while at least for the next two weeks or so.
After the salads I may try a trial of the following.
Breakfast (Kashi go lean in a cup with almond milk)
Lunch (Sandwich thin bread, turkey slices and a slice of cheese, with a cup of fruit)
Dinner (Mostly salads with occasional soup, whole grain pasta) It may be necessary to continue having a strictly salad meal in the evenings. I will see.
CLM
I mostly eat fresh salad. I usually make a simple salad (lettuce, tomato and a veggie burger with light dressing, a little salsa and a sprinkle of cheese). I will have a salad for breakfast, lunch and dinner.
If I eat fast food I try to think meat and vegetables.
KFC
Chicken strips with green beans
On weekends only I may have 1/2 in order of fries.
I plan to stick with my salads for a while at least for the next two weeks or so.
After the salads I may try a trial of the following.
Breakfast (Kashi go lean in a cup with almond milk)
Lunch (Sandwich thin bread, turkey slices and a slice of cheese, with a cup of fruit)
Dinner (Mostly salads with occasional soup, whole grain pasta) It may be necessary to continue having a strictly salad meal in the evenings. I will see.
CLM
My routine: The importance of Forgiveness!
Forgiveness:
As I have been doing my little routine I have found that the number one way that I stick to my plan is by forgiving myself. When I mess up I no longer beat myself up and throw a pity party that leads to me feeling so weak that I just give up. I now practice self love. I take an honest look at what I have done and I ask myself what can I do to do better next time, or what can I learn from this. After I am done I immediately pick myself up again and get right back to following my plan, forgetting the sins of yesterday.
CLM
As I have been doing my little routine I have found that the number one way that I stick to my plan is by forgiving myself. When I mess up I no longer beat myself up and throw a pity party that leads to me feeling so weak that I just give up. I now practice self love. I take an honest look at what I have done and I ask myself what can I do to do better next time, or what can I learn from this. After I am done I immediately pick myself up again and get right back to following my plan, forgetting the sins of yesterday.
CLM
My Routine: Snacks!
Snacks:
What I learned was that there is no such thing as a good snack! Every time I eat in between meals I am directly reversing all my weight-loss efforts. I should only be eating when I am truly hungry and need food. The only way to balance my hunger is to eat 3 meals and fast between meals and after them. When I eat snacks I usually give myself permission to eat a variety of foods for no real reason. I will find that I am eating because I am bored, stressed, depressed or have a craving. So called healthy foods like popcorn tend to turn into chips and crackers over time. I have less control over the kinds of foods that I would tend to snack on. I am most tempted to eat these so called snack foods after dinner. Instead of negotiating what to snack on and how much, I find that I have more success agreeing simply not to snack at all!
CLM
What I learned was that there is no such thing as a good snack! Every time I eat in between meals I am directly reversing all my weight-loss efforts. I should only be eating when I am truly hungry and need food. The only way to balance my hunger is to eat 3 meals and fast between meals and after them. When I eat snacks I usually give myself permission to eat a variety of foods for no real reason. I will find that I am eating because I am bored, stressed, depressed or have a craving. So called healthy foods like popcorn tend to turn into chips and crackers over time. I have less control over the kinds of foods that I would tend to snack on. I am most tempted to eat these so called snack foods after dinner. Instead of negotiating what to snack on and how much, I find that I have more success agreeing simply not to snack at all!
CLM
My routine: Temptation Cards
Temptation Cards:
I created special cards with tips, and tricks and words to inspire me to keep going so that when I am tempted to give up or cheat I can read these cards and get back on track.
Sample cards
1. A little leaven leaveneth the whole lump!
2. Take a bath,walk or write
CLM
I created special cards with tips, and tricks and words to inspire me to keep going so that when I am tempted to give up or cheat I can read these cards and get back on track.
Sample cards
1. A little leaven leaveneth the whole lump!
2. Take a bath,walk or write
CLM
My routine: Affirmations
Affirmations:
It is very important for me to create a routine that gives me a daily reminder to follow my plan as wells as one that gives me extra strength to follow my plan. I used some index cards to write encouraging words on. Each morning I stand in front of the mirror and recite the words out loud to myself.
CLM
It is very important for me to create a routine that gives me a daily reminder to follow my plan as wells as one that gives me extra strength to follow my plan. I used some index cards to write encouraging words on. Each morning I stand in front of the mirror and recite the words out loud to myself.
CLM
My routine: The Scale
What I think about weighing daily.
The reason I began weighing daily was to help motivate me to stick to my plan daily and to monitor my progress. What I noticed was that my weight fluctuated greatly daily and that I would get so discouraged from seeing the number that I would be tempted to quit my plan. I decided that I cannot risk that kind of pain daily. I do not need the scale to motivate me to follow my plan. I do not need to monitor my progress using that measure daily. I'd much rather use the Calendar System. For now I am weighing after two weeks. If I need to I will push it back to every month or even every three months. I need my self esteem to be high in order to stick to my plan.
The calendar system:
I use a large dry erase calender that shows four months at a time. I record a check mark on each day I walk, a heart for each day I take vitamins, a star for each day I do my affirmations.
CLM
The reason I began weighing daily was to help motivate me to stick to my plan daily and to monitor my progress. What I noticed was that my weight fluctuated greatly daily and that I would get so discouraged from seeing the number that I would be tempted to quit my plan. I decided that I cannot risk that kind of pain daily. I do not need the scale to motivate me to follow my plan. I do not need to monitor my progress using that measure daily. I'd much rather use the Calendar System. For now I am weighing after two weeks. If I need to I will push it back to every month or even every three months. I need my self esteem to be high in order to stick to my plan.
The calendar system:
I use a large dry erase calender that shows four months at a time. I record a check mark on each day I walk, a heart for each day I take vitamins, a star for each day I do my affirmations.
CLM
My Routine: Journal How To
How I use my journal:
1. I write down my weight-loss ideas and plans
2. I keep a food log.
3. I write down my emotions and how I feel about my progress
4. I process my emotions
5. I write down recipes
My food log:
I keep mine simple. I do not record food stats like calories or carbs. I just jot down a brief description of what I ate and maybe the quantity.
Sample
-Waldorf salad (lettuce, walnuts, celery, raisins, apples, light raspberry dressing)
-Repeat
-Repeat
CLM
1. I write down my weight-loss ideas and plans
2. I keep a food log.
3. I write down my emotions and how I feel about my progress
4. I process my emotions
5. I write down recipes
My food log:
I keep mine simple. I do not record food stats like calories or carbs. I just jot down a brief description of what I ate and maybe the quantity.
Sample
-Waldorf salad (lettuce, walnuts, celery, raisins, apples, light raspberry dressing)
-Repeat
-Repeat
CLM
My Little Routine!
Here are the steps I am currently following on my little routine:
Guard the Front Door (Do the easy stuff you know how to do to lose)
1. Walk everyday
2. Write in your journal
3. Eat 3 healthy meals with vegetables and protein
4. Drink only water or herbal tea
5. Weigh yourself daily (did this for first three weeks, omitting this currently)
6. Take your vitamins daily
7. Do your daily affirmations
Close the Back Door (Fight temptations)
1. Keep junk out of house
2. Process and deal with emotions
3. No snacks
4. Use temptation cards
5. Stay inspired
6. Treat yourself well
7. Relax
8. Tv and food curfew
9. Sweep the treat to Saturday's only
CLM
Guard the Front Door (Do the easy stuff you know how to do to lose)
1. Walk everyday
2. Write in your journal
3. Eat 3 healthy meals with vegetables and protein
4. Drink only water or herbal tea
5. Weigh yourself daily (did this for first three weeks, omitting this currently)
6. Take your vitamins daily
7. Do your daily affirmations
Close the Back Door (Fight temptations)
1. Keep junk out of house
2. Process and deal with emotions
3. No snacks
4. Use temptation cards
5. Stay inspired
6. Treat yourself well
7. Relax
8. Tv and food curfew
9. Sweep the treat to Saturday's only
CLM
It Finally Clicked!
First off let me start off by checking in on where I have been since I have not posted in a long time.
1. I have been a caretaker for my grandma. I have spent a lot of time caring for her needs and completely ignoring mine. Whew that was a difficult truth to speak, but now I feel better.
2. My mother passed away during the end of the summer and I spent almost two months down south taking care of my grandma.
Just before my mom passed away I spent the summer reading as many books on weight-loss as I could find at my local library. I had just signed up for weight-watchers online and was in the middle of starting a new weight-loss program. I am finally back home and I needed to pick up where I left off with my earnest desire to change.
When I got home in October I did not go back to weight-watchers. I was determined to do some sort of fast so I did a one week energy bar fast in which I ate 6 energy bars a day for food. I started watching the Biggest Loser Episodes on my Netflix and I got inspired to reactivate my weight-loss efforts for real. I started a little routine of weighing myself daily, walking and writing in my journal. I ate mostly salad and protein for my meals and allowed myself some snacks along the way. I had been following the plan for three weeks and I lost about 10lbs! My starting weight was 276lbs and the last time I weighed in I was 267.
I am still currently following this routine. In the next post I will tell you exactly what I am doing, whats working and what is not.
CLM
1. I have been a caretaker for my grandma. I have spent a lot of time caring for her needs and completely ignoring mine. Whew that was a difficult truth to speak, but now I feel better.
2. My mother passed away during the end of the summer and I spent almost two months down south taking care of my grandma.
Just before my mom passed away I spent the summer reading as many books on weight-loss as I could find at my local library. I had just signed up for weight-watchers online and was in the middle of starting a new weight-loss program. I am finally back home and I needed to pick up where I left off with my earnest desire to change.
When I got home in October I did not go back to weight-watchers. I was determined to do some sort of fast so I did a one week energy bar fast in which I ate 6 energy bars a day for food. I started watching the Biggest Loser Episodes on my Netflix and I got inspired to reactivate my weight-loss efforts for real. I started a little routine of weighing myself daily, walking and writing in my journal. I ate mostly salad and protein for my meals and allowed myself some snacks along the way. I had been following the plan for three weeks and I lost about 10lbs! My starting weight was 276lbs and the last time I weighed in I was 267.
I am still currently following this routine. In the next post I will tell you exactly what I am doing, whats working and what is not.
CLM
Subscribe to:
Posts (Atom)