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
Wednesday, January 30, 2013
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!
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.
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
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!
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.
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.
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.
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