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
Saturday, January 19, 2013
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.
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.
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.
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.
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.
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.
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