Thursday, January 31, 2013

100 Days Of Weight Loss -- Day 31

100 DAYS OF WEIGHT LOSS--DAY 31

THURSDAY JANUARY 31,2013

HUNGER SCALE
How do you decide when you're hungry? STOMACH GROWLS
Do you watch the clock and eat at predetermined times, or do you tend to wait until you get hungry signals? LATELY WHEN I GET HUNGRY SIGNALS
When it's time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight headach. But if you typiclly nibble all day, grab food on the run, or
regularly eat for emotional reasons, you may stop noticing these signals.
Eventually you can even lose touch with your normal intuitive ability to recognize hunger.

THE THREE POINT HUNGER SCALE
Here's a sample way to fine-tune your hunger awareness.
Using the three-point scale below, think about your body's signals for hungrer or the need for food. Consider zero on the scale as being neutral---the place where you're not hungry and not full. This might be an hour or two after eating.

HUNGER LEVELS
-----------------------------------------------------------
 0  NEUTRAL, NOT HUNGRY, NOT FULL
-1  A LITTLE HUNGRY
-2  VERY HUNGRY
-3  STARVED, WAY TOO HUNGRY
-----------------------------------------------------------

At the first sign of a little hunger, you reach a miuns one on the scale. Perhaps you feel hollow or your stomach growls, making you realize it's lunchtime. If you're quite busy or preocupied, you might
ignore these sensations and quickly forget about them.
Then an hour or two later, you suddenly realize that you're very hungry. You're now at a minus to on the scale. If you still don't eat, eventually you'll reach the point where you feel starved. When you're  way to hungry and ready to everything in sight, you're at a minus three on the scale.

CATCH IT RIGHT AWAY
To manage hunger effectively, you need to recognize it and respond to it when you're at a minus one on the hunger scale. As soon as you feel the first twinge or awareness of hunger, make note that it's
time for food. Then plan to eat soon or at least within the next 20 to 30 minutes.
Of course, you can't always drop everything and run for food at the first hungrer pang. But don't ignor your hunger signals.
If necessary, plan ahead so that when your body speaks and tells you it's time to eat, you've got food readily availble.

TODAY....
**Start watching for hunger signals such as having a growling stomach, fatigue, headache, or loss of 
    focus.
  Notice if you feel somewhat weak or shaky, grouchy, listless, or faint.
**In your notebook, write down the sensations you felt.
  Describe how you knew you were hugry.
***MY STOMACH STARTED GROWLING
**Whenever you recognize a hunger signal, respond to it and eat something within 20 to 30 minutes.

Days 21 - 30 Completed

DAYS 21 - 30 COMPLETED!!

THURSDAY JANUARY 30,2013

YOU'VE COME THIS FAR IN YOUR 100 DAYS...

Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.

JUST DO ONE MORE DAY!!

Wednesday, January 30, 2013

100 Days Of Weight Loss ~~ Day 30

100 DAYS OF WEIGHT LOSS--DAY 30

WEDNESDAY JANUARY 30,2013

POSTPONE EATING
Once you start eating snack foods, it can be really hard to stop.
Maybe you believe the advertising line, "You can't eat just one."
With appetizers, snack-type foods, and even cookies or desserts, both the taste and the tuxture trick your mouth into wanting more.
To change the way you manage these foods, decide that you will postpone eating them. Tell yourself you can always have some of the food, but that you'll wait awhile before taking the first taste.
Sometimes you'll wait ten minutes; other times you might hold off for a couple of hours.

REMIND YOURSELF TO WAIT
Picture a card party or other social gathering where there are snack bowls of honey-roasted cashews, almond bark, and chocolate-covered pretzels sitting right at your elbow.
When you first arrive, look carefully at all the great-looking snacks or other foods. But don't eat anything until the very end of the event. Anytime you're tempted to give in and start nibbling, just remind yourself you can eat anything you want, but you will wait until later.
When the games are finished and it's almost time to go home, decide if you still want some of the snacks. If you do, go ahead and eat them.
But at this point, you'll only have time for one or two pieces instead of half a pound. And by not eating until the last ten minutes of the gathering, you'll do a lot less damage than if you had nibbled all evening.

MINIMIZE THE AMOUNT
This system will also help you pace yourself at restaurants. Just postponing eating the foods that arrive early. Instead of reaching into the bread basket or the bowl of tortilla chips, promise yourself that you'll have some, but you'll hold off for a while.
When your meal arrives, go ahead and add one roll or a few of the chips to your plate. This way you still get to enjoy the flavor, but you prevent yourself from gobbling down several rolls or an entire
bowl of chips.
This technique also works great for avoiding taking seconds or eating desserts. Assure yourself the fun is still comiing and you can always have the food if you want it. Then postpone eating it until the very last minute, right before people leave the table or pay the bill. By then you'll only have time to eat a small amount.
You might even decide you know longer want any and you'll skip the extra calories.

TODAY....

**Watch for places when you can postpone eating. Hold off as long as possible, especially with
     snack foods or sweets.
**Record each of the foods you postponed and then note how much you ate compared to your usual
    amount.
****WALNUTS---I HAVE SOME UP ON TOP OF THE MICROWAVE, THE OTHER DAY I
              WENT TO GET SOME AND I THOUGHT I WOULD GET SOME LATER.
              I NEVER DID GET ANY TO EAT YET
**Notice whether by postponing eating, you're able to skip some foods entirely.
****YES I CAN DO WITHOUT THE FOODS

Tuesday, January 29, 2013

100 Days Of Weight Loss--Day 29

100 DAYS OF WEIGHT LOSS--DAY 29

TUESDAY JANUARY 29,2013

HANDHELD FOODS
It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M & M's. As soon as the first handful is gone, you reach for another one. The next thing you
know, you get caught in a hand-to-mouth pattern that's almost impossible to stop.
Think about all the foods that come in bite-sized servings or ones that you eat from your hand. Some of the most common handheld foods include cheese, crackers, chips, cookies, and nuts, as well as small-sized candies such as M & M's.
You can also get into trouble with appetizers and party snacks. All of these can quickly becomme magnets, drawing you back to them again and again.

ADDICTIVE SNACK FOOD
Snacks aren't really bad food. They just have a sneaky ability to hook you into overeating without realizing it. To be able to enjoy your handheld snacks without becoming addicted to them, you need to set up strategies that will keep those foods in the bowl instead of
in your hand.
Start by putting a buffer between any bite-sized foods and your mouth. When you eat a snack,transfer your serving amount from the original container to a plate or a bowl.
For example, place one cupful of popcorn into a cereal bowl. When you finish eating it, decide if you want to fill the bowl again. By putting your food into a serving dish, you'll have to stop and think
each time before you refill it.

USE A FORK
Here's another trick that will change the way you manage handheld foods. Any time you eat one of these small-sized foods, consider using a utensil. For example, try eating M & M's with a fork. Slide nuts into a spoon before tossing them into your mouth. Pour a stack of tortilla chips or other small snacks on a plate, and then cut them into pieces before you nibble them.
After a while you'll realize this feels pretty silly.
(I THINK THIS IS SILLY JUST READING IT).
And you'll probably eat less because the reward doesn't seem worth the effort it takes to put the food into a spoon.

TODAY....
**Select a handheld food item such as nuts,chips, or candy pieces. Measure out a precise serving
    such as one-forth cup or two tablespoons and then put this amount on a plate.
**Sit down at a table with the food in front of you. Using a fork or spoon, eat one piece at a time.
    Notice how it feels to eat your snack this way.
**In your journal, write a few notes about how you will manage handheld foods in the future.
****I'm doing so good not eating sweets, which is my down fall but I did try eating half of a peanut
        butter cookie. Felt really stupid tring to use a spoon to eat it. It's not for me, I'll do without it!

Monday, January 28, 2013

100 Days Of Weight Loss--Day 28

100 DAYS OF WEIGHT LOSS--DAY 28

MONDAY JANUARY 28,2013

EATING BECAUSE IT'S THERE
As you walk past your friend's desk at work, you grab a handful of corn chips and munch away. You do the same thing with doughnuts at the bank or the free samples at the grocery store. Durning
an afternoon meeting, you eat cookies along with everyone else.
Later, you join your friends for a popcorn and soda break.
In all of these situations, you probably weren't hungry.
You also weren't having any big psychological needs. You simply ate because the food was there.
When you grab food because it's in front of you, you're not tring to appreciate flavors. In fact, most likely you already know how the food will taste,and often you don't even pay much attention to it.

STOP AUTOMATIC EATING
To stop this autopilot eating, tell yourself this magic line:
        I don't eat food just because it's there
Then catch yourself during those times when you reach for food simply because it came into your line of vision.
To use this concept effectively, you have to be willing to let food opportunities pass you by. Just because someone brings doughnuts to a staff meeting or serve cookies at a gathering doesn't mean you have to eat them.
The same is true of chips or appetizers at a happy-hour party.
Remind yourself that you don't have to eat those foods just because they happen to be there.

IGNORE FOOD
Learn how to ignore food instead of chasing it. For example, practice walking past the doughnut box ir the grocery-store samples without taking even a small taste. Do the same thing with hot dogs
at the hardware store,popcorn at work, and the dish of candy on your mom's end table. Even if it looks good, skip eating food that simply shows up in front of you.
Anytime you're around tempting food, remind yourself that you eat for two reasons:
1:To fuel your body
2:To appereciate flavors
But you do not eat just because the food is there. You'll be amazed how much your eating patterns will improve as a result of using this simple rule.

TODAY....
**In your journal, write the phrase, "I don't eat food just because it's there." Then write the same 
    words on sticky nots and post them any place you need reminders.
****I DON'T EAT FOOD JUST BECAUSE IT'S THERE
        I DON'T EAT FOOD JUST BECAUSE IT'S THERE
**Memorize this phrase, focus on it, and integrate it into your day.
**When tempting snack shows up unexpectedly, quickly remind yourself of your policy, and the  
    walk away from the food.

~~I got notes on a bowl of walnuts and peanut butter cookies here at the house. I am doing good I
    haven't had any.

Sunday, January 27, 2013

100 Days Of Weight Loss--Day 27

100 DAYS OF WEIGHT LOSS--DAY 27

SUNDAY JANUARY 27,2013

EAT DESSERT WHEN IT'S SPECIAL
You've probably heard the line. "Life is short; eat dessert first."
But often dessert is what pushes you over your calorie goals or makes you uncomfortably full. Maybe it's time for you to get more particular about desserts.
You can certainly manage desserts by using your skills suh as savoring, eating reasonable serving sizes, and planning smaller amounts, less often. But because desserts can be so tempting, you
may need a few more tricks to handle them.
To get control over sweets and desserts, consider making a policy that you will eat dessert only when it's special. This lable includes not just the food itself, but also the setting and the people you're with.

IS THIS THE ONE
Suppose your sister invites you to a birthday party where she serves homemade carrot cake. This occasion is special because you love your family and enjoy being with them. Plus, your sister makes the best carrot cake in the world. So in this case you lable the carrot cake as "special" because it includes the right setting great people, and excellent food.
Now picture yourself attending an all-day seminar at a large hotel.
For dessert you are offered a huge piece of carrot cake. It looks wonderful, but you hesitate. First, this carrot cake is probably not unique or the best one you'll ever eat. Also, you're in a very ordinary setting, sharing lunch with people you may never see again.
This time you decide to skip the cake because it doesn't fit the category of special.

DETERMINE WHAT'S SPECIAL
Think about your favorite desserts and then decide which ones are truly special and which ones are ordinary. Would you pick the chocolate suicide layer cake at your neighborhood restaurant? Or
would you hold out for your Mom's apple pie or brownies you make when the grandkids visit? MOM'S APPLE PIE OR BROWNIES MADE WITH GRANDKIDS.

Don't try to justify eating dessert by saying, "But they're all special." No, they're not! Realistically, you know that a lot of desserts aren't all that wonderfull.
So pick the ones you truly do love and then get even more specific by deciding exactly which type you like best. For example, if you love cheesecake, do you want one that's smooth? Heavy? Dense? Topped with strawberries? Or do you prefer one flavored with caramel and nuts?
When you evaluate desserts or sweets, became selective and eat only the ones that match your ideal flavor.

TODAY....
**Make a list of desserts that you want to include on your special list.

***Chocolate Pie
   Cake
   Pumpkin Pie
   Banana Nut Bread
   Cheesecake
   Pretzle Salad

**Think carefully about the taste and teture each one should have.
  For each of your dream desserts, write a few words to describe it.

***Chocolate Pie---Topped with cool whip
      Cake---Chocolate with chocolate icing
      Pumpkin Pie---Topped with cool whip
      Banana Nut Bread---Lots of butter
      Cheesecake---Smooth, topped with strawberries

**Add a list of sitations that are special enough to justify eating dessert.

***Chocolate Pie---Christmas or at my Aunt Betty's
      Cake---JR's, Stepchildrens, Grandkids birthday
      Pumpkin Pie---Thanksgiving
      Banana Nut Bread---Holidays
      Cheesecake---Easter
      Pretzle Salad---When ever I'm in PA and Jamie makes it

Saturday, January 26, 2013

100 Days Of Weight Loss--Day 26

100 DAYS OF WEIGHT LOSS--DAY 26

SATURDAY JANUARY 26,2013

WHEN FOOD DISAPPOINTS YOU
When Sally peeked into the break room one morning at work, she noticed that someone had brought in a three-layer chocolate cake.
All morning long she anticipated having a piece of it during her coffe break. But when she took the first bite, she realized the cake was dry and crumbly.
How disappointing! Sally had really looked forward to this treat, but now it didn't even taste very good. Just in case she was wrong,
Sally took another bite, then another.
She kept hoping that the taste would get better, but of course, it didn't. After she finished eating the piece of cake, she felt even more disappointed because she hadn't experienced the flavor or the texture she'd wanted.
MATCH WHAT YOU WANT
When you eat something in order to appreciate a flavor, make sure the food matches what you want. Think carefully about how you expect the food you taste. Evaluate all aspects of it, such as
whether it's to cold or to hot. Decide if it's overly salty, too dry, or even too moist.
Food isn't always perfect. In fact, sometimes when your body needs fuel, you'll be faced with mediocre food and decide to eat it anyway.
But food will never magically change into your dream taste. If you're eating to appreciate flavors and a food doesn't taste as good as you'd hoped, stop eating it! Then get rid of the rest so you don't reach for it again to see if it got any better!
LET IT GO
If you aren' enjoying the tast of a food but you keep eating anyway, you may be slipping into a type of emotional eating.
Perhaps you think that wanting your favorite food seems "bad" so you force yourself to eat something you don't like.
Maybe as a child you always had to finish what you put on your plate, whether you liked it or not. Let go of any old rules that say eat your food, even when it doesn't taste very good. If you don't love it---leave it!!
TODAY....
**Choose a favorite treat for this exercise. Take a small bite of food, then think about how it taste.
   YOGURT
  Is is good? YES
  Wonderful? YES
  Just fair? NO
  Is it the correct temperature or is it a little too warm or too cold? JUST RIGHT!
**Take another bite and then decide whether or not this food meets your expectations. Is it truly 
     awesome or do you feel disappointed with it? IT WAS AWESOME
**In your notebook, write down your response to the food your eating. If you decide it's absolutely 
    perfect, feel free to enjoy some more. But if you realize it's not tasting very good, stop! Don't keep
    hoping it'll get better--because it won't.
    IT WAS GOOD AND I ATE THE WHOLE THING!

Friday, January 25, 2013

100 Days Of Weight Loss--Day 25

100 DAYS OF WEIGHT LOSS--DAY 25

FRIDAY JANUARY 25,2013

SMALLER AMOUNTS, LESS OFTEN
Contrary to what you might think, you don't need to stop eating all of your favorite foods in order to manage your weight.
Instead of voiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program. But do it with this special guideline:
SMALLER AMOUNTS, LESS OFTEN
Think about a favorite food, such as ice cream, that gets you into trouble. First, decide how much is a smaller amount. If you typically eat a large bowl of ice cream every night, you might decrease the amount to one-half cup, or a small cone at the ice cream shop. Then determine how often you'll eat ice cream, perhaps every friday instead of nightly.
AVOID FEELING DEPRIVED
After you've planned a favorite food such as ice cream into your diet, you can look forward to it all week. Because you know you eventually get to have it, you won't be as likely to feel deprived or left out.
Sandra loved barbecued ribs. But every time she started a new diet, she figured she wouldn't get to eat them again for months.
So she'd go to her favorite restaurant and eat a pound of ribs. Of course, as soon as her diet floundered, she'd reward herself by eating ribs again.
Using the principle of smaller amounts, less often, Sandra decided to eat her favorite ribs only once a month and limit her serving to one-fourth pound.
At the end of the first month, she went to the restaurant, ate the ribs, and really loved her dinner. The next month, Saundra again looked forward to her special night, but this time she noticed the ribs didn' taste quite as good as they had before. By the third month, she didn't seem to crave them anymore, so she decided to eat chicken instead.
YOU'RE IN CHARGE
Because you love your favorite foods so much, it's easy to give them a lot of power. But this allows food to control your diet, and sometimes, your life. When you plan specific times and amounts for
eating what you love, you get back to being in charge of the food, not the other way around.
By using the guideline of smaller amounts, less often, you can look forward to eating wonderful foods. Knowing you'll get to enjoy them again in the future will also help you manage the amounts
of these foods instead of overeating.

TODAY....
**Write a list of your favorite foods. Put as many on the list as you want.
***Chinese
   Pizza
   Golden Corral
   Old Country
   Ice Cream
   Cake
   Chocolate pie

**Choose three of the best ones and write a plan for eating these foods in smaller amounts, less often.
    Be specific about when and how much you'll eat.

***Pizza---Every month when I get Pay Pre-Veiw Wrestling AND Christmas get togethers======
      2 pieces
   Chinese---Every time I hit my short term goals---No more than 2 plates unless it's fruit or veggies

   Pie or Cake---Birthdays {JR's ... Mine ... Stepchildrens Dottie & Chad ...Grandchildrens}With
                          Dotti, Chad and the grandkids living in Pa we won't hit all their birthdays
  
   Golden Corral---
                   January----JR's Birthday
                   Febuary----Valentines Day
                   May--------My Birthday
                  
Record the days on a calender.

Thursday, January 24, 2013

100 Days Of Weight Loss--Day 24

100 DAYS OF WEIGHT LOSS--DAY 24

THURSDAY JANUARY 24, 2013

EAT FOR SATISFACTION

Do you usally feel completely satisfied with food--or do you continue eating, hoping for just a little more happiness or enjoyment?
I'M USUALLY SATISFIED, BUT JUST EAT BECAUSE I'M BORED!
Do you ever finish one food and then search for something else because you still want to eat? SOMETIMES
If you typically reach for another bite or a second handful before you finish the first one, your food can't do it's job. For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites, and appreciate your food.

LET THE FOOD IN
Imagine drinking a delicious cup of coffee, tea, or hot chocolate.
As you sip on this hot beverage, you smile with pleasure.
The drink feels very soothing and nurturing, even comforting. The special treat reaches your soul, helping you feel relaxed and fulfilled.
Eating works the same way. If you're determined you want to appreciate flavors, work on getting satisfaction from your food, not guilt or remorse. To do this, you don't have to eat large amounts--you simply have to let the food sink into your awareness.
In other words, to feel satisfied by food, you have to be able to "get it".Savoring your food will help you feel satisfied. But sometimes you have to take it a step further and be willing to allow yourself a
sence of pleasure from eating.
When you give yourself permission to enjoy food instead of feeling guilty about eating it, you'll get the satisfaction you crave and you won't have to hunt for something more to eat.

WHAT DO YOU REALLY WANT?
Michelle had read that to overcome food cravings, she should go ahead and eat the food she wanted. But she couldn't seem to get this concept to work.
"One afternoon I was craving a brownie, so I ate one.
After I finished it, I decided that it wasn't quite what I wanted. Instead, I was actually hungry for Oreo cookies.
After eating serval cookies, I sensed they weren't exactly what I wanted either.
Then I figured out what I was really craving was something crunchy like M & M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of 'eat what you want' doesn't make me feel satisfied."
Michelle's problem with not feeling satisfied wasn't related to food. Instead, what she probably wanted was to feel nurtured or appreciated or some other type of emotion. When you need emotional soothing, eating can often make you feel frustrated rather than healed.

TODAY....
**Recall a food or type of meal that's usually highly satisfying for you.
***CHICKEN
**Write a few words or sentences that describe how it feels to be satisfied by food.
***I love when I eat chicken one piece will satisfy me for awhile and I don't want to eat anything else.
**Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow
  yourself to feel totally fulfilled by eating it.
I have been hungry for Roast Carrots and Potatoes so I had a weight watchers Roast Carrots & Potatoes and to my surprize I was satisfied.

Wednesday, January 23, 2013

HOPE

Wednesday January 23,2013

HOPE

I haven't always been over weight. When I was 20 I weighed 120.  It wasn't until my thirties that I started gaining weight. But in the last 7 years my weight has gone up up up. Now here I am at 48 and I am double the size I used to be. I will be honest I am miserable with myself. I don't "shop" for clothes any more. Basically I just buy whatever I think will hide my body. When I look at myself it doesn't matter what I have on because honestly all I see is a beached whale. I have given up on buying nice clothes because I just feel shame when I look at myself.

I really want to run away from this and stick my head in the sand. It would be so much easier than facing the fact that I have done this to myself. It would be so much easier than trying to figure out how to make the changes I need to make.

But I have found that reading weight loss success stories is helping me change the way I think. It's not that I find them all particularly motivating. However, what they do offer is something that I don't always have and that is HOPE. They give me hope that I can lose 60 pounds and find the person I have buried under all of this fat.

So for today my plan is simple. Just start the journey by following that glimmer of hope.

100 Days Of Weight Loss--Day 23

100 DAYS OF WEIGHT LOSS--DAY 23

WEDNESDAY JANUARY 23,2013

SAVORING
Another way you can increase awareness of your food is to use the concept of savoring. With this technique, your eat a very small amount at a time. But while you're eating, you pay total attention
to how the food taste and feels.

LEARNING TO SAVOR
To practice savoring, choose a piece of chocolate or other type of candy that you can eat in five or six bites. One of the best options for this exercise is the Andes brand three-layer, rectangular mint.
Slowly unwrap your candy. Smell it and notice its delicious aroma.
When you're ready, bite off one of the four corners. Then one at a time, carefully bite off each of the three. As you eat, notice the texture and how the candy feels in your mouth. If you're eating an
Andes mint or a similaar candy, pay special attention to the separate flavors of chocolate and mint.
Next, eat half of what's left, and then finish eating the rest of it. You should have taken a total of six bites from your candy. As you eat the last bite, focus on the sensation of swallowing. Picture the bites moving down your throat and into your stomach.
Let yourself feel the candy as well as taste it.

ONE IS ENOUGH
After you've finish this exercise, ask yourself if you want another mint. Usually the answer is no. When you eat with this level of awareness, you receive an amazing amount of enjoyment and
satisfaction from your food.
Also, because you truly notice and appreciate the taste of the food, you get what you want, your craving stops, and you realize that you don't need to eat any more.
Next time you eat one of your favorite foods such as a piece of cheesecake or something chocolate, savor it and notice every detail. Take tiny bites--about the size of a fourth of a teaspoon--and then pay total attention as you eat the food. With each bite, allow yourself to feel contented and satisfied.
You can use this savoring technique with any type of food.
It works especially well with sweets and desserts, but it can also give you a new appreciation for food such as pasta or green beans.

TODAY....
**Choose something to savor, ideally an Andes mint or a small square chocolate candy. As you eat, pay attention to the smell, the taste, and the texture as well as the sensation of swallowing it.
**In your notebook, describe what the candy tasted like as well as how it felt in your mouth.
***I haven't had any kind of candy since I have been on a diet 1-1-13and I am not going to start now. Not going to take the chance and fall off my diet. I will have a Strawberry Banana Yogurt. It taste sooo good!! You can taste the starryberries and banana in it. It sooo smooth and creamy.
**When you've finished, decide if you need more food or if you're content with what you ate.
***I was content, but could have ate another one but didn't. I will have one later this evening when I get hungry after dinner.

Five Question For Fat Loss

5 Questions for Fat Loss Most people have heard about how to eat for fat loss. But they just can’t figure out what to eat when it comes time for a meal. And that’s largely because they’re asking themselves the wrong questions. That’s why we created this simple cheat sheet. It helps you ask the right questions at the most critical time – when it’s time to pick up the fork and spoon. To get the most out of this cheat sheet, simply print it out, fold it up, and make sure to ask yourself the following questions before your next meal.
Q1. Are you eating too much food?
When fat loss is your primary goal, you should stop eating when you’re about 80% full. This will leave you satiated but not belly-rubbing full. So, for this next meal, do you plan on eating a little less than you normally would? You can eat from a smaller plate than usual. You can leave a little on the plate, instead of finishing everything in front of you. Or you can stop at one serving instead of going back for seconds. Whatever strategy you use, make sure you’re decreasing your calories compared to what you might normally eat.
Q2. Are you eating enough protein?
Your protein intake determines whether you’re going to lose body fat or lean muscle. (Obviously, we want to lose the first and keep the latter.) So, for this next meal, is there enough lean protein included? Men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion. You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. Whichever type you choose, make sure you’re eating more protein than what you might normally eat.
Q3. Are you eating too many sugars or starches?
Too many starches and sugars in your diet can prevent fat loss (or even cause fat gain). So, for this next meal, are there too many starches, particularly processed ones like bread or pasta? Men should eat less than 1 fist-sized portion and women should eat less than ½ fist-sized portion. Also, the amount of sugar should be minimized. Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. And added sugars can be found in pop/soda, fruit juices, salad dressings, desserts, sweet snacks, and more. Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than usual.Copyright © 2011 by Precision Nutrition Inc.
Q4. Are you eating enough vegetables?
By replacing your grains with greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins/minerals. So, for this next meal, are you eating enough vegetables? For fat loss, men should eat about 1 cup while women should eat about ½ cup. While most people think of salads when veggies are brought up, many other options are available. Baked, grilled, sautéed, or steamed veggies all count. As do foods like pesto or even kale chips. Regardless of which veggies you choose, make sure you’re eating more than usual.
Q5. Are you including enough healthy fats?
Highly processed fats, often found in processed foods, can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats is important for fat loss. So, for this next meal, are you eating some healthy fats? You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils. Whichever type you choose, make sure you’re adding healthy fats to your diet. while replacing the unhealthy ones.

Tuesday, January 22, 2013

100 Days Of Weight Loss--Day 22

100 DAYS OF WEIGHT LOSS--DAY 22

TUESDAY JANUARY 22,2013

MULTITASK WITH FOOD

To eat with awareness you have to pay attention to what's in front of you. But that doesn't mean you can't focus on other things as well. If you're like most people, you probably multitask by working
on the computer, talking on the phone, and doing laundry all at the same time.

REMEMBER THAT YOU'RE EATING

You don't have to completely avoid doing anything else in order to say conscious around food. But you do have to pay attention to your actions. If you're doing other activities at the same time, remind
yourself that you are eating and stay aware of what you put in your mouth.
Like having a two-year-old child in your house, you can learn to stay on constant alert even while you're busy with other things.
With a little practice, you can stay focused on your food at the same time you engage in conversations or enjoy entertainment.
If you choose to eat while you're watching movies or TV, don't become oblivious to your food. Instead, learn to devide your attention between the screen and your plate.

AWARENESS TRAINING

Here's a great exercise for improving awareness around food. Choose a meal, snack, or even a piece of fruit, and then sit down with it on a plate in front of you. Study the food for a minute or two.
Breath in the smell, observe the colors, and notice the patterns in the food.
Then take a bite, paying attention to the flavor, the texture, and the way it feels in your mouth. Chew it slowly and let yourself fully enjoy the experience of eating.
Now look for ways to challenge your awareness. Take a large bite and swallow it quickly, pretending you're on the run. Next, pick up the plate and carry it around the room. Eat a few bites while you watch TV or look outdoors. Then sit back down and focus entirely on the food again.
Notice that when you work at it, you're able to maintain total awareness of your food, regardless of the situation. Repeat this exercise a few times until you're able to stay focused on eating, no matter what's going on around you.

TODAY.....
**Do a conscious eating exercise with someone such as your spouse, a friend, or one of your children.
***I eat with JR everyday.
**Intentionally create several distractions such as watching TV or having a conversation, but remain totally aware of your food intake.
***This happens everyday!
**Write a few sentences in your journal to describe what you learned from this experience.
***I'm so use of eaing with distractions I know what i'm eating.

Monday, January 21, 2013

100 Days Of Weight Loss--Day 21

100 DAYS OF WEIGHT LOSS--DAY 21

MONDAY JANUARY 21,2013

EAT WITH AWARENESS

Have you ever eaten a candy bar, and then wondered where it went? YES
Maybe you've looked down at your plate and had no memory of eating your meal. I HAVE AT TIMES
You can do a lot of damage with this level of unconscious eating and sometimes not even realize it's contributing to your weight gain.
NO AWARENESS
Bob had developed the habit of doing many things at the same time.
While he was eating dinner, he would read the paper, watch the news on TV, and try to talk with his family.
Often Bob would finish eating his entire meal and wouldn't even realize it! His family members always laughed when he began searching for the bread he'd already eaten, exclaiming, "Who ate my
biscuit?"
Remember, there are two purposes for eating-- fuel your body and to appreciate flavors. When you're eating for fuel, staying conscious helps you become aware of when your tank is full. And if your goal
is to appreciate flavors, you certainly want to notice and enjoy the taste of the food you eat.
SLOW DOWN
Take a look at typical eating patterns. Like Bob, are you guilty of eating without awareness? I USE TO BE!
Do you go through the drive-up windowvat a fast food reastaurant and then devour a sandwich as you drive? NOT ANYMORE!
You might believe that you're saving time, but often you don't notice the taste of the food or even the fact you're eating at all.
When you eat with no awareness, you miss out on the flavor, texture, and sensation of your food. Because you didn't "get" the taste you wanted, you may still yearn for it, so you eat more.
Unfortunately, fast eating tends to be unconscious eating, putting you at risk for way too much food. Train yourself to slow down and spend more time with your food rather then wolfing it down on the
run.
It takes practice to pay attention when you're eating. But after you cultivate more awareness of the food you eat, you'll discover a new level of appreciation and enjoyment.

TODAY....
*Prepare yourself for having a "midful-eating" meal by setting a table with your good china and silverware, lighting a candle, and playing quiet music in the background.
*Sit down for your meal. While you're eating, don't do any other activitirs--focus entirely on the food. Notice detailes such as the foods appearance flavors and textures and even the teperature.
*In your notebook, record your observations. Then add a few notes about how it feels to eat a meal using that much focus and total awareness.
***I only have one set of dishes and silverware to use. JR always as the TV on while we eat so that will be hard to have it off or having music on playing. Though I will try and block it out!
   Dinner I did focus on my meal and block the TV out.

Sunday, January 20, 2013

Days 11 to 20 Completed

Sunday January 20,2013


DAYS 11 To 20 COMPLETED


You've come this far in your 100 days...
Don't stop now. If your struggling to stick with it, push
yourself to finish one more day. You'll immediately be
another day closer to achieving your weight--loss goals.

JUST DO ONE MORE DAY!!

100 DAYS OF WEIGHT LOSS--DAY 20

100 DAYS OF WEIGHT LOSS--DAY 20

SUNDAY JANUARY 20,2013

Half Off Special

When you are the cook, you can usually take charge of  your serving amounts. But away from home, this becomes much more difficult. You need an easy but accurate way to monitor your food intake when tou can't measure anything.

Divide And Conquer

For an easy way to manage your serving sizeson a ongoing basis, use a concept called the half-off special. This simply means eat half as much as you normally would, or take half of the amount you want.
For example, when you're having lasagna, picture the large serving you'd usually eat, then take half that much. If you want a cookie, divide it into two pieces and then eat only one of them.
At lunchtime, cut your usually sandwich in half and then add a piece of fruit to complete your meal. If you don't feel totally satisfied after eating half a sandwich, save the rest of it for at least two hours and then decide if you still need it.
The "half-off" appoarch works especially well at banquets meals that involve several courses. By eating half each food item, you get to appreciate all of the tastes but don't leave the table feeling stuffed.
Here are a few more ideas for monitoring serving amounts. Decide you won't go back for seconds~ever. Even when you're at family-style dinners or buffets, take food only once. If you crave seconds, you're probably hooked on the taste of the food rather than needing more fuel.
With foods such as pizza or snack items, determine your serving size before you begin eating. Unless you are extremely active, a good serving amount for pizza is two slices if you're female, three if you're male.
Don't worry about whether it's a medium or a large pizza. By setting a limit on the number of slices, you've got a built-in measurement for every size and type. If you're still hungry after finishing your designated serving, reach for a salad or a few raw vegetables instead of more pizza.

Hunger or Emotions

Sometimes the "half-off" concept may feel awkward and even unsatisfying. If you try eating half of your food but you can't stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else n your life requires attention or needs to be filled.
You'll learn more about emotional eating in the days ahead. For now, learn to recognize whether it's your body or your head that still wants food. Then take care of what really needs to be addressed.

TODAY

*Divide several of your food items in half, then eat only that much.

*Do this half-off special with at least five foods.

I didn't have five different foods

*In your journal, record the foods you ate along with how it felt to leave half of the food behind.

Breakfast ~~~ I only had a slimfast
Lunch ~~~ My husband and I had lunch with my cousin Poncho, Amy and her family at "Buffalo Wild Wings". I ordered a dozen of Hot Wings. I only ate six and brought the rest home. I was okay with bring them home but I could have finished them plus more....
Dinner~~~We had Tacos, I had two out three. After eating two I was full so it wasn't so bad leaving the third. It didn't go to waste my husband ate it.

Saturday, January 19, 2013

100 Days Of Weight Loss--Day 19

100 DAYS OF WEIGHT LOSS--DAY 19

SATURDAY JANUARY 19,2013

EAT REASONABLE AMOUNTS
Do you know how much food you should be eating? What equals a serving? If you're following a specific diet plan, you need to know whether you're matching the program's guide-lines. And at social gatherings where food is served family-style, you need ways to estimate serving size so you don't put too much on your plate to begin with.
Start by making sure that you know how to measure foods accurately. It doesn't matter if you're counting calories, fat grams, or carbohydrates. You still have to know how many chips are in one ounce or what a half-cup of pasta looks like. Instead of taking the amount you think is right, practice your estimating  skills by comparing your serving with the real thing.

ACCURATE GUESSING
Place what you think is a half-cup of cereal or pasta into a bowl. Then pour the food into a measuring cup to see if you're right.
With snack foods, pick up the amount you would guess equals one ounce. Then check your accuracy by using a food scale. You might also want to count out the exact number of nuts or chips in a one-ounce serving so you'll know for the next time.
Serving sizes have a way of growing with time. Every once in a while, pull out your scale and your measuring cups again. Check your estimates to make sure an ounce of cheese hasn't doubled or that a cup of ice cream hasn't become a pint.

USE YOUR PALM
In places where you don't have the option of weighing or measuring food, use the palm of your hand to determine the right amount. Because it  correlates with body build, your palm gives an acurate way to gauge serving sizes.
For example, the correct serving of meat (anywhere from three to six ounces) is usually the amount that's exactly the size of your palm. With snack foods such as nuts or chips, a typical serving is the amount you can hold loosely in one hand. If you reach for more, you've taken another serving.

TODAY
**With each of the foods you eat today, take the amount you think is your designated serving. Then weigh or measure the food and see how close you came to being  correct.
***I measure all my food, but i'll try this to see what happens.
**Repeat this exercise until you are confident about your estimating skills.
**In your notebook, write down your idea serving size for the food items you eat most frequently.
***1 cup oatmeal
   1/2 cup of cottage cheese
   1 cup applesauce

Friday, January 18, 2013

Scale: Friend Or Frienemy?





The Scale: How does an inanimate object evoke so much emotion?
  • Fear
  • Happiness
  • Frustration
  • Elation
  • Disappointment
  • Sadness
  • Pride

Does the scale control your emotions? Does a number define you?

Take the Scale Personality Test.


How often do you step on the scale? "B"
A. Once a month.
B. Once a week.                 
C. Once a day.
D. All of the above and also after every bowel movement.

What Emotion does the scale most often evoke? "D"
A. Indifference. The scale does not rule my emotions.
B. Pride.
C. Happiness.
D. Sadness.

The Scale tells me: "B"
A. Nothing that I don't already know.
B. Whether or not I ate too much yesterday.
C. Whether or not I am due for a bowel movement.
D. Whether I am skinny or fat.

I measure progress by: "B"
A. My measurements.
B. How my clothes fit.
C. How I feel / How I look in the mirror.
D. The # on the scale alone.

Results:
Mostly A's: Congratulations, you have a healthy relationship with the scale. You keep in touch, but you don't let it get too close to your emotions. Your scale is your friend with benefits.

**Mostly B's: Good job, you are friends with the scale, but it doesn't rule your life. It is OK to love the scale, just remember to not get too close.

Mostly C's: You have a love affair with the scale, just be weary of its potential to turn on you. One day a happy relationship, the next day your best frienemy.

Mostly D's: You are in the danger zone. You are emotionally attached to a partner (the scale) who can't give you what you need. Learn to separate your self worth from a number. This is a one sided relationship that won't go anywhere.

Please remember there are many ways to measure progress, all of which can exclude stepping on a little box in your bathroom that produces an arbitrary number.

A. How you feel.
B. How you look in the mirror.
C. How your clothes fit.
D. Your measurements.
E. Your body fat %.
F. Your blood pressure / your overall health as determined by your doctor.
G. A combination of all of the above

100 Days Of Weight Loss -- Day 18

100 Days Of Weight Loss--Day 18

FRIDAY JANUARY 18,2013

RETRAIN EATING HABITS

If you've lived by the clean-your-plate rule for a long time, you may continue to struggle with the idea of throwing food away. If so, focus on how to stop giving foodso much power that you can't leave some of it behind.
Remember that your weight and your health are always more important than a left-over piece of pie.

ONE PEA AT A TIME
If you can't bring yourself to throw away what's left on your plate, retain yourself gradually by leaving one small piece of food at a time. Jan was raised in a family that had strict rules about never throwing food away. As an adult she couldn't let go of this pattern, even though it caused her to overeat.
One evening at dinner, Jan decided to leave one green pea on her plate. Each of the next several nights, she left a little bit of food on her plate, increasing the amount each time by the size of a pea. Eventually she broke her habit of feeling anxious or guilty if she didn't clean her plate.

THE RESTAURANT TRAP
Starting at home, intentionally leave some food behind at every meal. After you're comfortable doing this, apply the same concept to restaurant meals.
Of course, you can always take leftover food home and use it for a meal the next day. But be careful with this because it doesn't accomplish what you planned.
Restraunt meaals are often higher in fat and calories than what you might ordinarily eat. When you take your lefterovers home, you often end up eating excess calories twice.
If you want to get two meals out of your restraunt food, make sure you select items that mach your healthy eating goals. When you decide to eat food that's not quite as healthy, enjoy the taste of your meal while you're at the restaurant, and then leave the rest behind.

TODAY
**Think about all the places you've heard messages related to cleaning your plate. Recall any family  members, school lunches, restaurant staff, even strangers who glared if you left food behide. Tell yourself these old  clean-your-plate messages no longer apply to your life.
***School Teachers
   Dad
   Kenny
   Gloria
   JR
**In your notebook, write some "Never clean your plate" rules that show your new attitude.
**1)Never clean your plate,instead take care of your body and your health.
    2)Stop when you feel full.
 
  

Thursday, January 17, 2013

100 Days Of Weight Loss--Day 17

100 DAYS OF WEIGHT LOSS--DAY 17

THURSDAY JANUARY 17,2013

STOP WASTING FOOD

Do you tend to always clean your plate? YES
As A child, were you told you should never waste food? YES
Unfortunately, old rules about eating all of your food can ruin your diet plan.
Think about where you first heard those clean-your-plate messages. MY DAD USE TO TELL US THAT ALL THE TIME.
When you were growing up, did people around you cringe if food was wasted? YES
Were you praised for eating it all? YES
Maybe you were taught that leaving food behind wasn't fair to the starving childern in the world.
Of course, not wasting food makes total sense. In some cases you can prevent having to much food in the first place by cooking smaller amounts or sharing meals at restaurants. But even with careful planning, sometimes you'll be stuck with extra food you don't need. Eventually you have to learn to manage leftovers without eating all of them.
IT'S WASTED ANYWAY
The eat-it-all rule is one of the hardest ones for most people to break. But when you fill your car with gas, you don't keep pumping after the tank is full, spilling the fuel on the ground. So why would you do that with your body?
Here's a new way to look at those old rules about cleaning your plate:
EVERY TIME YOU EAT FOOD YOUR BODY DOESN'T NEED.YOU ARE WASTING IT!!
So now you have a choice. You can get rid of leftover food by throwing it away or by eating it. Either way, it's wasted.
EATING YOUR CHILD'S LEFTOVERS
The same thing is true when your childern leave food behind. Certainly it's important to teach kids a sense of responsibility around food. But often they simply take more than they can finish. If you can't bear to throw away their leftovers, just remind yourself that if you eat it, the food is wasted.
Starting today, make a commintment that you will not waste food by putting it into your body. This mental shft may not come easily. But if you're serious about managing your weight, you have to let go of cleaning your plate. If you can't do this, you'll probably continue to struggle with reaching your goals.
TODAY
Throw some food away, it can be a tiny amount or a large amount. Remember, by wasting it into the garbage, you're not wasting it into yourself.
In your journal, list the foods you let go of today. Make a note about how it felt to throw food away, then add a few thoughts on how you'll manage leftover food in the future.
I DIDN'T THROW ANY FOOD AWAY! I'M DOING SLIM FAST BREAKFAST AND LUNCH,
AND I MEASURE ALL MY FOOD OUT FOR DINNER,
I SAVE LEFTOVERS FOR THE NEXT DAY.

Wrie down a few ways you can prevent having excess food amount around in the first place.
I MEASURE EVERYTHING.
USE A SMALLER PLATE.

Wednesday, January 16, 2013

100 Days Of Weight Loss ~~ Day 16

100 DAYS OF WEIGHT LOSS--DAY 16

WEDNESDAY JANUARY 16,2013

NURTURING POWER OF FOOD

When you're feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working?

As you know, the first two bites of any food have the most impact on your taste buds. But they're also the only ones that have any emotional power! After you finish those first bites, you'll have received whatever benefits the food has for you. Eating more of it simply won't bring you additional satisfaction or make you feel any better.

YOU'RE DONE!

After a long, stressful day, Kathy grabbed a pint of chocolate cherry ice cream from the freezer and then sank into her couch. As she ate the ice cream straight from the carton, she kept thinking, "Maybe this is the bite that will do it." Of course, it didn't work. She just felt worse.


Once your understand that eating more won't continue to improve your emotional state, you can use this in your favor. With a little effort, you can train yourself to feel better after eating only a small amount of nurturing food.

LETTING FOOD WORK

In weight loss seminars, I often hand out small chocolate chip cookies, Then I invite the class participants to eat two bites of their cookie while allowing themselves to feel nurtured and emotionally soothed by them.
After they finish those first two bites, I ask them to throw away the remainder of their cookies. Some people can hardly bear to do this. Yet at the same time, they admit those two bites were completely satisfying, and they really don't need to eat any more.

TODAY

Intentionally eat something that will help you feel better. Soak up the pleasure from a delicious piece of chocolate. Allow yourself the comfort of eating your favorite ice cream or a luscious cinnamon roll. Eliminate any thoughts of guilt or remorse as you eat this food.

After two bites, stop! Remind yourself that your needs have been met and eating more of the food won't increase your healing level. Then give away or toss whatever food is left.
Write about how you felt doing this exercise. Also, notice what level of satisfaction you experienced as you ate the first tow bites of the food.

No sweets for me!!!!!! I know I would eat the whole thing, I can't throw good food away.

WHY?

January 16,2013

On January 2 I started a diet. I start the weight watchers but then i switch over to the slim fast diet.
I only have lost 2.6 pounds so far. But I'm happy about  that!!
The first week I didn't exercise, the second week I did a little of the wii fit a and now the past four days I have been walking 3 miles a day.
I cut out all sweets and pop. Which are both my down fall!!
I do watch what I eat but sorry to say I can't give my Hot Wings up that I have once a week.
Anyway........
I was talking to my husbands neice Heather who claims she loves me. All she kept saying was you won't lose weight on slimfast,cause I {she} didn't. You can't have hot wings you won't lose eating them. You got to do more than walking. You couldn't have lost anything ,you don't lose anything the first month. {I know better cause I have dieted this way before and lost}Hmmmmm I lost 2.6 that's not much like I said but I lost.
Why does people have to be so negative?!
This is coming from a person that stays on a diet for two days and goes off and says she had to stop cause her husband got mad cause she was dieting.
I don't know?! I guess I was just expecting her to say good job.
Oh well she is only one person.
My husband and I are happy with the 2.6 pounds I lost! I want to lose it slowly anyhow.
Monday January 21 will be my next weight in and I will be happy if I lose only 1/2 pound.

Tuesday, January 15, 2013

100 Days Of Weight Loss--Day 15

100 DAYS OF WEIGHT LOSS--DAY 15

TUESDAY JANUARY 15,2013

FIRST TWO BITES

Picture your favorite desert on the table in front of you.
Maybe it's piece of your mom's homemade apple pie, a slice of cheesecake, or a bowl of rocky road ice cream.
As you take the first two bites, you swoon with pleasure.
Wow, is this ever good! Excited to have more, you reach for another bite, marveling at how great it tastes.
More bites, then still more, and soon it's gone. But did you really notice the rest of the food.? Initially, you appreciated its flavor and texture, but then you stopped paying attention and simply are until you finished it off.

POWER OF THE FIRST TWO BITES

You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, your just "feeding". Of course, if you're physically hungry, eating more of the food serves a purpose.
But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won't get any more wonderful than those first two bites. Instead of always taking in many extra calories, why not take advantage of the way your taste buds work.
With any food you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie. Close your eyes and delight in the taste. Allow yourself absorb the texture and flavor of the food.

IS IT WORTH EATING MORE?

After you finish those two bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.
Suppose you're eating one of your favorite desserts such as a chocolate brownie. When you really pay close attention to the taste, you may decide this one is isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either tossor give away the rest so you aren't tempted to eat something that isn't all that great.

TODAY.........

1)Choose one of your favorite foods such as carrotcake and then focus on all the details and tastes of
the first two bites. Let yourself appreciate the flavors.

2)After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.

This I know will be hard!! My down fall is SWEETS!! I have been doing so good the 15 days no sweets which has been hard for me! After a few months has passed I will come back and do "The First Two Bits"....Right now I know me I wouldn't beable to take two bites!!
 I refuse to do todays first two bites...I'm not going to put me in a situation that might make me fall off.

3)With each food you eat today, pay close attention to the first two bites, Notice how they taste in
comparison to the rest of the food.

I did notice the first two bites I ate at dinner was the best.

Monday, January 14, 2013

100 Days Of Weight Loss -- Day 14

100 DAYS OF WEIGHT LOSS--DAY 14

MONDAY JANUARY 14,2013

MORNING AFFECTS EVENING

Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning.

BREAKFAST AND HUNGER

Are you usually a breakfast eater?
Or do you avoid eating in the mornings because it seems to make you feel hungry all day?
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.

I NEVER USE TO EAT BREAKFAST BUT SINCE I STARTED DIATING IN I STARTED EATING BREAKFAST ABOUT 9 - 9:30 AND IT HAS BEEN A SLIMFAST.

If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
Don't skip breakfast in an attemp to avoid this struggle with hunger.
If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in
the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.

Worse yet, your system may have a hard timecatching up.
This can make you keep nibbling all evening, even after you've eaten a large dinner.

AFTERNOON DROP

Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgement about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long lasting energy boost from the snack.

TODAY

Set a goal of eating breakfast every day for the next week in your notebook, record what you ate.
If you wish you can split your breakfast into two mini me and eat the second one mid morning.

I am doing the slim fast diet. So I have been having a Slim Fast for breakfast usually aroun 9 - 9:30

Plan a couple of options for late- afternoon snacks.

List them in your notebook so you'll remember your ideas.

Celery...Crackers....Carrots...Cheese

Sunday, January 13, 2013

100 Days Of Weight Loss ~~ Day 13

100 DAYS OF WEIGHT LOSS--DAY 13

SUNDAY JANUARY 13,2013

OOPS, I FORGOT TO EAT!

It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!

Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.

SAVING UP CALORIES

When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.

In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.

In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.

YOU HAVE NO CHOICE

No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.

Write down the times of the day you plan to eat your meals and snacks.

BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00

Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.


I had about a hour late cause Hubby and I went out to eat. I wasn't feeling good and laid so so Dinner wasn't until 7 so I just had a salad since it was so late. If I get hungry later I'll have some jello.








Saturday, January 12, 2013

100 Days Of Weight Loss -- Day 12

100 DAYS OF WEIGHT LOSS--DAY 12

SATURDAY JANUARY 12 12,2013

FUEL OR FILTER

Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.

FILLER DRAINS ENERGY

Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.

PLAN YOUR FUEL

Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.

TODAY......

1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel

2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. But I still don't have energy, though I have been sleeping all night since I started a exercise program.

3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.

Friday, January 11, 2013

100 Days Of Weight Loss Day 11

100 DAYS OF WEIGHT LOSS-- DAY 11

FRIDAY JANUARY 11,2013

TWO PURPOSES OF FOOD

Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.

From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors

Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.

MAKE FUEL A PRIORITY

In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.

EAT MORE OFTEN

Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.

TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.

2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!

Notice whether having regular fuel stops during the day improves your energy and your focus.

Days 1 ~ 10 Completed

FRIDAY JANUARY 10,2013

100 DAYS OF WEIGHT LOSS BY LINDA SPANGLE

DAYS 1 - 10 COMPLETED!!

You've come this far in your 100 days...
Don't stop now!
If your struggling to stick with it, push yourself to finish one more day.
You'll immediately be another day closer to achieving your weight-loss goals!

JUST DO ONE MORE DAY!

Thursday, January 10, 2013

100 Days Of Weight Loss--Day 10

100 DAYS OF WEIGHT LOSS--DAY 10

THURSDAY JANUARY 10,2013

APPRECIATE GOOD SUPPORT

Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.

LEARN TO RECEIVE COMPLIMENTS

Do you feel uncomfortable when you get noticed?! Me? Sure do.

Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"

DON'T SET THEM UP!

Avoid hooking people with awkward questions that they can't answer honestly.

Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."

Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.

Response.....
Thanks, You really don't know how much that means to me!!

Wednesday, January 9, 2013

100 Days Of Weight Loss~~Day 9

100 DAYS OF WEIGHT LOSS--DAY 9

WEDNESDAY JANUARY 9,2013

HERE'S WHAT I WANT

You'll discover the secret to getting exactly what you want from all the support people in your life. But before you're able to let others know how to provide support and encouragement, you first have to decide what you want.
Think carefully about your true preferences. Decide what motivates you as well as what frustrates you.

WHAT I WANT FROM YOU

1) If you see me eating something that's not on my diet plan..........
A) Ask me, "Should you be eating that?" (Even though I hate this)
B) Ask me, if I've had a bad day
C) Give me a hug!

2) When I'm making progress such as losing weight...............
A) Compliment me on how I look
B) Tell me that you are proud of me
C) Praise me in front of others

3) When I'm struggling or gaining weight..............
A) Tell me you notice and really care about my struggle
B) Hug me and show me extra affection
C) Ask me how you can help

4) When I'm making progress you can't see (such as improving my self-esteem)....
A) Ask me how my efforts are going
B) Compliment me on how I look
C) Give me a hug

5) When I've maintained my weight (even though) I may still want to lose more...
A) Tell me you are proud of my current efforts
B) Compliment on my looks and my efforts
C) Ask me if I'm struggling or feeling discouraged

Post you answers on your refrigerator or some other location where your support people can be
reminded of what you want.
Mine is posted on the refrigerator!

Tuesday, January 8, 2013

100 Days Of Weight Loss -- Day 8

100 DAYS OF WEIGHT LOSS--DAY 8

TUESDAY JANUARY 8,2013

HELP ME PLEASE

To get support instead of criticism from the people you love, you may have to train them!

Today........
Write a list of things that people are always welcome to say in regard to your weight-loss efforts.
1. You look great!
2. Wow! I can really tell your losing weight!
3. Those pants are really baggy, you must need a smaller size.
4. I'm proud of you!!

Create a list of things you don't ever want people to do or say.
1. Can you eat this/that on your diet.
2. We can't go there, it'll ruin your diet.
3. I can't believe you ate that!
4. How's your diet going.

To Friends & Family::
Please do NOT!!!
Avoiding doing something or avoiding going somewhere because you think you are protecting me or my food plan!

Monday, January 7, 2013

12 Steps To Loving Yourself

12 Steps To Loving Yourself

"There is only one thing that heals every problem, and that is: to love yourself. When people start to love themselves more each day, it’s amazing how their lives get better. They feel better. They get the jobs they want. They have the money they need. Their relationships either improve, or the negative ones dissolve and new ones begin."
Stop All Criticism.
Criticism never changes a thing. Refuse to criticize yourself. Accept yourself exactly as you are. Everybody changes. When you criticize yourself, your changes are negative. When you approve of yourself, your changes are positive.
 
Forgive Yourself.
Let the past go. You did the best you could at the time with the understanding, awareness, and knowledge that you had. Now you are growing and changing, and you will live life differently.
 
Don’t Scare Yourself.
Stop terrorizing yourself with your thoughts. It's a dreadful way to live. Find a mental image that gives you pleasure, and immediately switch your scary thought to a pleasure thought.
 
Be Gentle and Kind and Patient.
Be gentle with yourself. Be kind to yourself. Be patient with yourself as you learn the new ways of thinking. Treat yourself as you would someone you really loved.
 
Be Kind to Your Mind.
Self-hatred is only hating your own thoughts. Don't hate yourself for having the thoughts. Gently change your thoughts.
 
Praise Yourself.
Criticism breaks down the inner spirit. Praise builds it up. Praise yourself as much as you can. Tell yourself how well you are doing with every little thing.
 
Support Yourself.
Find ways to support yourself. Reach out to friends and allow them to help you. It is being strong to ask for help when you need it.
 
Be Loving to Your Negatives.
Acknowledge that you created them to fulfill a need. Now you are finding new, positive ways to fulfill those needs. So lovingly release the old negative patterns.
 
Take Care of Your Body.
Learn about nutrition. What kind of fuel does your body need in order to have optimum energy and vitality? Learn about exercise. What kind of exercise do you enjoy? Cherish and revere the temple you live in.
 
Do Mirror Work.
Look into your eyes often. Express this growing sense of love you have for yourself. Forgive yourself while looking into the mirror. Talk to your parents while looking into the mirror. Forgive them, too. At least once a day, say, "I love you, I really love you!"
 
Love Yourself . . . Do It Now.
Don't wait until you get well, or lose the weight, or get the new job, or find the new relationship. Begin now—and do the best you can.
 
Have Fun.
Remember the things that gave you joy as a child. Incorporate them into your life now. Find a way to have fun with everything you do. Let yourself express the joy of living. Smile. Laugh. Rejoice, and the Universe rejoices with you!
 

100 Days Of Weight Loss --Day 7

100 DAYS OF WEIGHT LOSS--DAY 7

MONDAY JANUARY 7, 2013

I CAN DO IT!!!

Practice saying the words "I CAN DO IT!" over and over.
Push them deep into you and use them as a powerful affirmation that you WILL succeed with your plan.

Today::::
"Write the words " I can do it".
Mentally remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself!

I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT! I CAN DO IT!

Write "I can do it because....." then a few supportive phrase such as "I'm capable of doing anything"

I CAN DO IT BECAUSE.........
{1} I have the help and support of my husband at home.
{2} I am focused, and have my goals firmly in front of me.
{3} I have the help of 100 days of weight loss" and the support of my friends
{4} I can do all things through Christ who strengthens me.
{5} Not doing it is NOT an option!!

Read your phrases after using them to reinforce your goals and build your enthusiasm.
Hmmm--"Enthusiasm" I think that's a huge key to success. I mean yeah, sometimes you have to "Just Do It", even when you don't feel like it, but imagine how few times you would have to "just do it" if you could maiintain your enthusiasm. But how does that work?!
Many programs, for weight loss and for goal setting in general talk about building your "why" or your "benefits list" or "advantages" if you should reach your goal. I have done this several times in the past, but I have never been good at keeping them in front of me. I think that's a change that i'm going to make!!
Enthusiasm is remembering WHY you'r doing what your doing.
Sometimes the motivation is in the doing, Success begets success. That is to say, you get off the couch, go for a walk or excercise and you feel good, and that feel good feeling motivates you to get off the couch the next day, and the next. I guess i'm back to what I said in the beginning--JUST DO IT !!

So heres the formula:::
Keep your enthusiasm high by cheering yourself on, and believing that you can do it!!
Keep your motivation high by focusing on the benefits, advantages the "why" of your goal!!
And when you lack either of those, keep doing it anyway, because in the doing, you'll find both those other things again....!!

Sunday, January 6, 2013

100 DAYS OF WEIGHT LOSS--DAY 6

100 DAYS OF WEIGHT LOSS--DAY 6

SUNDAY JANUARY 6,2013

PROTECT YOUR PROGRAM

Instead of depending on others to help you be successful with your diet, make a commitment that you will PROTECT YOUR PROGRAM at all cost!
Anytime you feel pressured to eat something, side step the pusher by saying, "Not just yet; Going to wait a little while."
Today watch for chances to respond to food invitations by using the "Not just yet; I'm going to wait a little while."
I dentify at least three high-risk times or events such as family gatherings or quit weekends. Describe how you'll protect your diet program during each of these.
When I first started reading through this exercise for the day I thought I don't need this. I don't have friends or family that are " Food Pushers". I never feel guilty about telling people i'm not eating that. But I remember when I went to the family christmas party. My Sister-In-Law offered me a piece of cake. I said "No Thanks". She walked off and came back pushing a peice of cake into my hands!
Thinking back I realize that YES i do need to protect my program--even from my own feelings. My plan? I took it and brought it home for JR.
99% of the time i'm happy going to a restaurant or some place and pick out food that fits into my plan! What bothers me most is when people start going against what they want or craving so they don't ruin my diet. Really--I don't need you making sacrifices for me! It doesn't help!!
It makes me feel guilty and makes me want to go off my diet so I don't feel like i'm ruining your fun. I'm not ever going to do that again!
At least one thing today that reinforces my determination protect your (MY) program at all cost.......
{1} Bought "Extreme Fit" {just incase I got board with the wii fit plus}
{2} Called a friend of mine that goes to "TOPS" ---She have had lots of success

Saturday, January 5, 2013

100 Days Of Weight Loss~~Day 5

100 DAYS OF WEIGHT LOSS--DAY 5

"MAGIC NOTEBOOK"

Get a magic notebook "For many people recording personal thoughts or actions each day provides a lot of insight. It also serves as an outlet for emotions and struggles around weight-loss efforts"
I think this is an easy statement to agree with. I mean most of the people is also writing their own journal and know what a valuable tool journaling can be.
Eat it another time! "Just because you think about a food doesn't mean you have to eat it!"
"When a food thought crosses your mind, remind yourself that you don't have to act on it! Instead, write down the name or even an decription of the food, then anticipate the pleasure of eating it sometime in the future."
Now, I have to say that at this point, I'm alot better off just dismissing a food as soon as I think about it. I quickly turn my thoughts to other things. But this technique might help some people. What do you, think? Are you better off recording your food cravings and analyzing them--or just turning the other check??
I like this next part bit though "Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, then forget about it. If it helps, record these cues in "Your Magic Notebook"!

TODAY..............

When ever you think about a particulare food you want, write it down in your notebook!
Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
1) Pizza
2) Chiness

Now this I think will be a great tool!
Stretch the times farther about for eating this food. You may discover that after awhile, certain foods don't seem as important as they once did.
Pizza---Only at get togethers for pay pre-view (wrestling) & Family get together
Chiness Food--My Birthday (may)

Friday, January 4, 2013

"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4

"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 4

                               FRIDAY JANUARY 4,2011

"BOUNDARIES, NO DIETS"

Picture your diet program as a road or a path. You can define the boundaries of your diet road....
Boundaries stay flexible....they allow for common sense and good judgement.
During times when you're strong and focused on your diet,
You move the boundaries closer together, making the road narrower. When you take a break from your program or work on maintenance, You widen the boundaries.
But even on a really bad day, You never eliminate the road or get off of it completely.

NARROW ROAD

Weight Watchers----Only use my daily points---No extras
Some form of excercise at least 60 minutes a day/ 6 days a week

WIDER ROAD

Weight Watchers---Use of daily points---Plus the 35 extra a week points(maybe more)
Some form of excercise 60 minutes a day / 3 times a week

WORKOUT PLAN........

I'm starting my workout with Leslie Sanzone's "Walk at Home" DVD's every moring. I'm doing the
{1} 3 Mile And WII Fit Plus
And each week I will add one of the following....
{2} 4 Mile
{3} 5 Mile
{4} Boot Camp
I also have "Your Shape" WII

After I go through all my DVD's I'm going to swich off every week....I'll do one of the dvd's along with my wii fit.

I know some people reading this is going to think boy she should walk more. But I'm home all day by myself Monday through Friday and I can't take the chance of walking to far in case I take a seizure or one of my dizzy-blackout spells. So when I see parents at the bus stop I walk down after the mail.
Saturdays my husband walks with me how far we walk depends on the kind of day i am having. I usually can get 2 miles in.

Thursday, January 3, 2013

"100 Days Of Weight Loss" Day 3

"100 DAYS OF WEIGHT LOSS" BY LINDA SPANGLE--DAY 3

THURSDAY, JANUARY 3,2013

DO IT ANYWAY!!

Identify a task you don't feel like doing in your diet or exercise plan, then do it anyway!
I been thinking about not exercising today, don't know why probable because I forgot to bring my "Do It Anyway" attitude to bear. Well it's come to bear now and i'm not going to let my "feelings" determine weather I do it or not. It's time to be committed to all aspects of this lifestyle. In fact, It's time to be more committed in a lot of things in my life. I live way too much of my life just interested in things around me. I really do believe that living life to it's fullest means making commitments and keeping them.

Notice how it feels to accomplish a goal taking a "No Matter What" approach to it.
Just changing my thinking to "No Matter What" gives me a burst of energy and a feeling of satisfaction-- imagine what actually living that will do.

List of actions I plan to stick with today regardless of
how I feel at the moment.
1. Do Leslie Sanzone "Walk At Home" 1 mile----Done
2. Do Wii Fit----Done

Wednesday, January 2, 2013

100 Days Of Weight Loss -- Day 2

100 DAYS OF WEIGHT LOSS--DAY 2

Wednesday January 2,2013

"INTERESTED OR COMMITTED"

Committed means "NO MATTER WHAT"

You don't blame circumstances or other people for your struggles. Instead, you stay on your diet in spite of having no money, time, or supportive friends and family members.

Decide that you will always be committed to your weight-loss plan, not just interested.

I have decided to commit, I started a log of everyday thoughts, weight-loss track, and food diary,started a excerise program today!

Describe how you will stick with your program, NO MATTER WHAT!

I will stick with my program, NO MATTER WHAT! As I said before a party is still a party without cake and ice cream, and a night out is still a night out without a drink.
When I stay on a plan "I'm Loving Myself" and it's about time I spent a little love on myself.
 
Do at least one thing today that demonstrates you are truly committed.

Today-- I went for a 1 mile walk outside today besides my Leslie Sanzone DVD.

Tuesday, January 1, 2013

100 Days Of Weight Loss ~~Day 1

100 DAYS OF WEIGHT LOSS--DAY 1

I know I did this long ago but I'm starting over!

Tuesday January 1,2013

"I USED TO THAT WAY"

List of fears or negative behavior that hurt my weight-loss success in the past.

1. Getting to my half way mark and then stop following my diet. Adding a nibble here a taste there, until weight- loss slows and eventually stops.

Actually--I think that is my biggest fear-- everything else I might write, just comes down to that one thing! But here are some bad habits that are a breakdown of the big one!

1. Believing I can have just one and that turns into all!

2. Believing I can do it (go off plan) this one time and that turns into all the time.

3. Skipping one workout, then two, then three, then not doing any workouts in months.

4. Letting feelings of deprivation and of it's not fair excuses to eat things that aren't on the plan.

5. Feeling justified in eating because i'm stressed out or sad.

(I'm sure i'll come up with more)

New endings for each fear and behavior!!

1. I use to believe that I could have just one and would end up eating all, but now I know just one is too much and I'll stop this behavior before it starts. If I find myself in the middle of eating them all " I'll stop and say "NO MORE"!" And don't use the "I've fallen, may as well finish what I've started" excuse.

2. I use to believe that I could use the excuse, just this once, to go off plan and end up using it ALL the time, but now I know that there is never a good reason for putting your dreams and goals on hold. A party is a party even without the cake and ice cream. Thanksgiving is still a holiday and a time to be thankful even without eat a half a pumpkin pie. Going to a restraunt is still nice even if your eating chicken and steamed veggies.

3. I used to skip a workout(s) and let that missed workout be an excuse to miss another, and another, but now I don't go two days in a row without doing some sort of exercise. I do the execises right in my own home, so I don't use not getting to the gym or not being able to get outside as a reason to get my blood pumping and myself a healthier happier person.

4. I use to use excuses like "I don't like being deprived "and "It's not fair that they can and I can't go off my plan." But now I acknowledge that I have those feelings and then move on. Those thoughts and others like them are feelings that I can choose to dwell on and be effected by, or that I dismiss and move on from. I choose the laiter.

5. I use to stress or sadness as a reason to go off plan, over eat and even binge, but now I choose to confront my emotions in others in other ways such as turning the problem over to God, going for a walk or even just acknowledging, examining and accepting those feelings as a part of me a part of life. Covering them in cheese sauce and eating them hasn't worked before and it won't work now!!