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
Tuesday, November 8, 2011
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
Tuesday, August 9, 2011
Fresh Start!
This month I made a commitment to my health. I rejoined Weight Watchers online and this time I through out my old all or nothing mentality and decided to personalize my approach and learn as I lose. I am using the filling foods technique which works fine for me. I am working on tracking what I eat and making lots of healthy choices. I am primarily focusing on eating fruit, vegetables, brown rice and beans along with other light treats. I feel a great deal of freedom on this plan. I feel satisfied with eating when I get hungry and eating enough to feel full. I am working on my eating, by checking in daily and making small adjustments and improving. I will be doing affirmations and other things to keep me inspired.
Weight 270lbs.
CLM
My mom just recently passed away so I am processing this, but not allowing it to destroy my commitment.
Weight 270lbs.
CLM
My mom just recently passed away so I am processing this, but not allowing it to destroy my commitment.
Thursday, July 7, 2011
Day 1 and 2 Updates!
Day 1 Wed July 6, 2011
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1/2 Tuna on whole grain bread with lettuce and tomatos
1 scoop mash potatos, 1/2 scoop string beans, 1 chicken breast
1 slice strawberry shortcake with whipped cream
Very good!
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1 peanut butter and jelly sandwich on whole grain bread, 4 peach slices in light syrup, 1 handfull nuts, 1 handfull cheese its, 2 handfulls popcorn
2 salmon patties in a salad with lettuce, tomato and red onion with light honey dijon dressing
1 large slice strawberry short cake with whipped cream.
Totally ate a lot today, especially at lunch. Was sleep deprived, stressed and on my cycle. I should have eaten 1/2 the sandwich and the fruit, will do better tommorrow. Also I could have gotten away with 1 salmon patty instead of two and I honestly did not even need to eat the cake at all. Definitely stress ate today.
What to eat tommorrow Friday 7/8/2011
Cheerios and almond milk, need a better way of measuring my food, will think about buying the weight-watchers measuring cups and spoons.
1/2 tuna on whole grain with lettuce and tomatos, sliced celery and 1 cup of grapes
1 chicken breast with a small salad
dessert a bowl of sliced watermelon
CLM
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1/2 Tuna on whole grain bread with lettuce and tomatos
1 scoop mash potatos, 1/2 scoop string beans, 1 chicken breast
1 slice strawberry shortcake with whipped cream
Very good!
What I ate:
Cheerios cereal with almond milk in a coffee mug cup
1 peanut butter and jelly sandwich on whole grain bread, 4 peach slices in light syrup, 1 handfull nuts, 1 handfull cheese its, 2 handfulls popcorn
2 salmon patties in a salad with lettuce, tomato and red onion with light honey dijon dressing
1 large slice strawberry short cake with whipped cream.
Totally ate a lot today, especially at lunch. Was sleep deprived, stressed and on my cycle. I should have eaten 1/2 the sandwich and the fruit, will do better tommorrow. Also I could have gotten away with 1 salmon patty instead of two and I honestly did not even need to eat the cake at all. Definitely stress ate today.
What to eat tommorrow Friday 7/8/2011
Cheerios and almond milk, need a better way of measuring my food, will think about buying the weight-watchers measuring cups and spoons.
1/2 tuna on whole grain with lettuce and tomatos, sliced celery and 1 cup of grapes
1 chicken breast with a small salad
dessert a bowl of sliced watermelon
CLM
Subscribe to:
Posts (Atom)