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.
Wednesday, January 23, 2013
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.
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.
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.
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.
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!!
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.
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.
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