small victories count

Weight: lost last week – 2 lbs (-.5/5) 3rd mini goal
Weight: lost this week maintained (-.5.5) 3rd mini goal
I was pleased that I maintained over a holiday weekend. I didn’t indulge, but I also didn’t do my eating plan ahead of time. What I was most pleased with was driving home last night after my study group, I wanted to eat ’something’, but I was also a little bit hungry. I realized that craving/hunger is not always a black/white distinction. I knew something was going on when I started noticing fast food places on my drive home. I became amazed at how many of them are open at 10:30 at night. I made a bargain with myself to ‘eat something real when I get home’, and it worked. Just that little extra effort to delay for a short time so I could make a healthy decision was a victory for me.

Weigh in day

Weight: lost last week -.5 (-3.5/5) 2nd mini goal
Weight: lost this week – 2 lbs (-.5/5) 3rd mini goal
Good weight loss this week. Now on to the next mini goal. I am in the process of re-reading TBDS, and I surprised at the difference in what I ’see’ on this reading. What is nice is that I have found out that the things I thought I never could do… well, that was just faulty thinking.

frustrated posting to other blogs

I’ve been trying to post to other blogs (Like foodluv and homemaking…), but I can’t get google/bloger or any of the other choices to let me post. I used to creat a ‘new’ account each time with the same password, now I can’t even do that. I’d enjoy giving several bloggers support comments, but think I’ll stop trying for a while. I’m posting daily over at ‘Peertrainer’, in the Mind Over Matter group. I’m going to begin a second round of 6 weeks going through the book, and work on getting the Responses as close to the automatic level as I can. I’m working on my 3rd ‘mini goal’, and have noticed a wonderful change in the way I think about pre-planning my food. Now, when ‘life happens’, and I don’t preplan… it feels strange. Guess that’s what changing a habit is all about. I’ll be back here in about a week, so I hope everything is going well for everyone.
Emily

stayed the same this week

My weight stayed the same this week, but my activity level has gone up. I started a Salsa class on Friday night, and ended up sweating like the proverbial pig. Had lots of fun, and am looking forward to next class. On Saturday I got the Recreation Center catalogue for the fall and was excited to see that Tai Chi is being added to the classes. I used to take Tai Chi from a wonderful teacher in south Denver, but the drive became daunting when I moved, so I stopped. I can tell my balance is not as good as it used to be, so this is something I really need to do. Now that I’m getting better sleep, thanks to new pillows and a new mattress, and working in activities that are fun as well as physical, maybe that dreaded “E” portion of any diet equation will not be so daunting.

blogging challenge

Guess who didn’t blog last week… me. I got caught up reading on the PEER trainer site, and spent my ’scheduled time’ for posting that way. I’m still reading other blogs here and posting comments, but it isn’t the same. Last week I had a gain, and this week I’m showing a loss so far. I sure am glad for my long-time weight graph. It helps me get through the bumpy, but downward trending process. I have also been actively challenging myself to include activities that enrich my life. This is a good thing. But, it cuts into my ‘computer time’, which is also a good thing. Gotta go… got a new study group this evening…
Weight: gained last week 1 (-3/5)
Weight: lost this week -.5 (-3.5/5)
For the next while I will focus on including activities in my life that are enriching, get me out of the house and off the computer, and encourage me to be active in an informal way. While I am in the process of limiting negative things in my life, it important to include more positive things to take their place. If I do not, the negative activities tend to sneak back in.
Emily

Change in plans

My normal weigh in day is Wednesday, and I had dropped another half pound. To drop a half pound a week is my plan, so I am pleased. But that is only one measure. I purchased split skirts at the beginning of the summer, and the waist is loose. Each one has been worn and washed twice, and I’m wondering if I want to bother with tightening the waistband’s elastic. I smiled. This is a problem I like. I have decided to blog on my weigh-in days so I can track my progress.

My lessons are now around experiencing negative emotions without turning to food. Emotional eating contains important lessons for me. The lesson that continues to call for my attention is that not every emotion needs to become an action. This week my focus is on reminding myself of what I have learned:
Mindset Techniques:
Label feeling (I’m upset, not hungry); Stand firm (NO CHOICE); Don’t Struggle (oh, well…); imagine aftermath of giving in (bad result for short term relief); Read Advantages Card (Are they still important?)
Behavioral Techniques:
Distract myself; drink soothing low-calorie beverage (tea); relax (audiotape, music, muscle relaxation, guided imagery, deep breathing, slow breathing); set my timer for 20 minutes, and celebrate the number of minutes I am in ‘relaxed learning’ mode
I will apply several of these techniques as soon as I start to feel upset. Once I calm down, work on solving the problem that led to the negative emotion in the first place.
Response: By putting time between the emotional signal and the eating behavior, I am giving myself the time to make a constructive choice. I will think of this time as being in ‘relaxed learning mode’.

Thought: I can’t believe that ….
Response: I can’t prepare for every situation. The only certainty is that it will not go exactly as expected. Look for the opportunities.
Thought: After all this work, I’m still making emotional eating decisions.
Response: I am making mistakes to a lesser degree. Life is about refinement, not perfection.
Response: Because of my conscious effort, negative emotions have less power to shock or discourage or slow me down as I work toward my goal.

Thought: I’m upset because… therefore, it’s ok for me to eat to calm down.
Response: I’m upset. I’ll try to solve the problem. If I can’t focus on problem solving, I can use my mindset and behavioral tools first.
Thought: I can’t calm down without eating.
Response: I have lots of tools to use instead of food. I’ll be glad in a little while that I didn’t compound the original problem by eating.
Thought: I deserve to eat when I’m feeling bad.
Response: I deserve to feel better. I deserve comfort. But I also deserve to be thinner. Comforting myself with food will only work temporarily, and I’ll feel even worse later.
Response: Once I start using strategies other than eating to calm down, dieting will be easier.
Exercise: gardening
Weight: lost .5 (-4/5)

Enriching My Life

This weekend I went to Cirque, and actually worried about what I was going to wear. When we got there folks were in all manner of Denver-sloppy, relaxed-hanging out clothes. It is so funny to me that I would worry about that rather than the positive anticipation of the experience. “Will I fit in?” seems to be my question, rather than will I enjoy myself as I am choosing to do things to enrich my life. I had to laugh at myself this weekend. I dog myself a lot about my level of exercise and being out of shape. Then I look around. I am dating a guy that is much less active than I am, which gives me a new perspective of how my ‘athletic friends’ experience time with me. But it is fun to be with a person that walks at my speed. I guess my point is that being self-conscious about looks or level of physical fitness is a bigger block for me to enriching my life than the options available to me. I guess my new reminder card should read: “Have fun … it doesn’t matter what you wear or how fast you do it… just do it.”
Exercise: Treadmill

Changing My Environment

I love my new mattress and finally got the microwave installed. It’s amazing how important a good night’s sleep is. I also decided to re-arrange the location of the treadmill. Before, it was placed where it would be most out of the way, and yet able to be used. Unfortunately the visual stimulus was bad while using it. So, I moved it. That, alone, was an amazing accomplishment for me. Now I see it at the top of the stairs (when the bedroom door is open), ready to go, I am reminded to exercise, and I have a nice view of the house, TV, and outside window when I’m exercising. I don’t know why I didn’t do this before.
Exercise: treadmill

Rewards – Thursday

Non-food rewards have stumped me for a while. I have planned for a week to consider a rewards/celebration system, but just ‘haven’t gotten to it’ (which usually means I don’t have a clue). My big purchase this week has been a new mattress. But that’s not a ‘reward’, it is a need (and the specific mattress I selected is a want). A reward needs to be something I don’t otherwise allow myself, or something else out of the ordinary that reminds me of my successes towards my mini-goals. I think this last idea may be helpful for me. So, my question is, what else ‘out of the ordinary’ could I do/get to remind myself of the mini-goals I’ve reached? It would be nice if the system/rewards could accommodate the small successes as well as the mini goals. (Examples of small successes would be going to a party and staying ‘on plan’, tracking my calories on FitDay, keeping an accurate Wellness Journal, consciously saying ‘NO CHOICE’ to a desire or craving) I’m already kind of doing this with my ‘atta girl’ counter, maybe I need to develop a List of Rewards and attach points to each one. Maybe I need to think about this from a different direction: stopping something I enjoy, but earning it back with a certain number of points. Maybe I could think about the reward as a point where I do something for someone else (once I reach my mini-goal, take my mom shopping for something she’d like). This last one appeals to me. I think that will be what I do when I reach my first mini-goal. What’s bad about this one is that I KNOW mom will select a big bag of Reese’s Peanut Butter Cups. (She weighs 89 lbs and lives in assisted living so, I guess, there’s worse things, but I don’t want to be a ‘food pusher’.) It will be fun to see if I am right. That gives me another idea. For reaching another mini-goal I could take my grandkids shopping…now THAT would be fun. Hey, maybe I could ‘earn’ a day at the spa for my daughters-in-law. Teehee, now this is getting fun. It isn’t really rewarding to me to give myself something else, but I do enjoy the idea that I have to ‘earn’ the reward of giving ‘stuff’ to people I love. Maybe I should plan on taking a picture on each ‘shopping trip’ and keep that as a Rewards Reminder.

Exercise: treadmill

NO CHOICE thinking challenge-Wednesday

Making conscious choices can be challenging. When I get a desire or a craving, I feel the best when I automatically shift to NO CHOICE thinking, but I am not consistent with this shift. When I don’t automatically go to NO CHOICE thinking, I am doing better at pausing and thinking through the choices that I have, which includes eating something on my eating plan (perhaps at a time I had not planned on eating it). As I am in the process of shifting from ‘choice’ to ‘no choice’ thinking, I am doing better at pausing and thinking about where the choice to eat will lead me, and how I might feel about myself afterwards…If I have to think, then I should THINK IT THROUGH to its logical conclusion. Thinking before I act, choosing NO CHOICE thinking, and making the choice to do something besides eating, is what will help me the most in the long run. It is important to review my Anti-Craving Strategies…
- Mindset: label it, don’t struggle, NO CHOICE, imagine the aftermath of giving in, remember goal
- Behavior techniques: distance myself, drink water, relax, distract myself
Weight: lost .5 (-3.5/5)