*NEW* Moving to a New Platform for Courses & Programs
We’re moving all our programs over to a new platform - see this blog post for full details.
As an existing customer you qualify for a free upgrade.
To access your free upgrade please visit this page to get your upgrade link.
Welcome to Day 3 of the 30-Day Weight Loss-athon! Today we make a very important mindset shift – one that can support or sabotage you as you fight the fat.
I suggest you read through the steps first, then take 10 minutes to complete them.
We only have 10 minutes, so you need to move fast, act quickly and stop over-thinking. Just throw yourself in. Ready?
I’ve given myself a good pep talk with the scientist’s coat on. I’m doing well so far on a new healthy eating regime and I’m going to keep telling myself that I can do it! Reading comments other folk have made on this post ring many bells, especially the “eating too much for breakfast” comments. I am going to get more of a balance each day by planning my meals ahead of time. I’m aiming to lose 1/2 stone by end March, which isn’t too much so I think I can do that if I stick to my guns…
I suspect I don’t beat myself up enough…
My problem is I tune out while I’m eating. It’s almost like a fugue state.i graze. Each little thing on its own doesn’t register on my radar, but it certainly registers on the scales.
I’m a late night snacker.
It used to be beef jerky, cheese or shredded chicken.
Protein would fill me up and sustain me as a midnight snack. With gallstones this has become white bread, white rice, white potato. And because it didn’t fill me, I would want more and then crave sugar and sweet stuff.
I think I need to set myself up for success.
Tin of beans or tuna on the bedside cabinet and on the eye level shelf in the fridge. So… The easy option is there, but better choices. Mm mm to be able to have cheese again
I have to admit that today was really hard for me. I am a HUGE critic of myself and will really beat myself up over small issues. It took a lot of effort, but I was able to at least take off the robe for now. What I have discovered is that I need to be sure to eat small several times a day because if I don’t I will overeat at the end of the day. I also realized that by judging myself so harshly, I give up easily because I believe what I tell myself and will sabotage my efforts (haven’t figured that out yet). I also realized that by keeping unhealthy treats in the house, even if they are for my daughter, I am more likely to eat them instead of a piece of fruit or something healthy. Think I need to keep researching all the harsh judgements I put of myself and maybe find at least the root of one reason for my eating habits and weight gain.
Our group decisions are as follows:
Have optional ideas or plans to help you reach your ideal weight. Remember, everyone has a different body chemistry. What works for one person may not work for another person. If your under a doctor’s care, ask him or her to help you create a diet and exercise that will work for you.
Remind ourselves to notice, observe and question.
Judging ourselves: Don’t be overly critical of ourselves.
Observe: don’t give up. Make positive statements about ourselves.
Judging ourselves: Telling yourself never loses weight.
Observe: Statement: “I will lose weight and I will reach my goal weight.
1) I am a breakfast carb-a-holic, and I often overdo. After I indulge in the Cinnamon Toast Crunch (sometimes two bowls! UGH) I berate myself. Today I repeated the process but instead told myself, “you can make better choices for the rest of the day”. Tomorrow I will choose breakfast with more protein. 2) I work incredibly long hours (12 hours 3 days a week) so if I do not fit in exercise the first thing in the morning, it’s not going to happen. Also, hanging up the belief that I MUST work out at least an hour at break neck speed. As long as I get in at least ten minutes a day, I can work up. The key is consistency to build that habit. 3) Late night binge eating! As I said, I work long hours and when I get home at 9 p.m. I’m STARVING. I want to stick to my “no eating after 8:00 p.m.” rule but just can’t make it from my 2 p.m. lunch to the next day. Plan better and bring healthy dinner with me or grab some popcorn and a Halo when I get home. 🙂
Last nite I was so tired and ready to go to bed early. I took my laptop with me to catch up on an episode of Scorpion. By the end of the show, which was filled with intense relationship drama and life-threatening activity – I was wide awake and hungry.
Oops…after watching the show, I lost control and ate pbj sandwich and had to take sleeping pill to calm down. SO I’ve decided to not watch action shows at night so as not to disrupt my sleeping cycle so my adrenals can heal and help me lose weight. (per adrenal reset diet by dr. Christiansen)
Observations: 1) if I don’t exercise the minute I walk in the door from work it’s not going to happen. 2) i’m consuming too many calories for breakfast which doesn’t leave enough for the rest of the day. 3) my brain thinks the calories in a beverage don’t count as food.
Day 3 observations:
I started out with a smart healthy breakfast. It is tough to make those choices all day. I want the process to be quick, easy, and permanent. I don’t want to be accountable and think about it. I consider hopping from program to program. WRONG!
I am off now to walk on the tread mill and then fix supper.
Thanks…..
I find out very hard not to get into self flagellation when I can’t even stick to one even small goal. I keep moving the goal posts. I find that achieving mini goals like doing these tasks can help me achieve more
Can I pause here please and stop the reminder emails just forthis time. Need to stop for a week. Is that possible. Dean
My group decisions are as follows:
Have optional ideas available to help you reach your goal of losing weight.
Remind ourselves to notice, observe, question.
Judging ourselves: Overly critical of ourselves
Observe: don’t give up. Make positive statements about ourselves.
Judging ourselves: Telling yourself never loses weight
Observe: Statement: “I will lose weight & I will reach my goal weight.”
Need to stop the impulse eating, so starting to ask why I want that (whatever food it is) when I ‘m not really hungry and then wait for an answer.
Need to stop the impulse eating, so starting to ask why I want that (whatever food it is) when I ‘m not really hungry and then wait for an answer.
I noticed that when I made my list there were some themes. I’ve added them to my post-its. One theme was that I needed patience. Another was that I tend to sabbotage my efforts by giving myself permission to eat high-calorie foods. A third is that I am good at planning but need to work on follow-through.
I feel fantastic after walking in the early morning 🙂
Exercising earlier in the day makes me feel more successful about everything else AND thwarts my procrastination tendencies.
If I have a healthy snack available, I am better able to resist the siren call of the candy machine!
Going to bed earlier gives me an advantage when it comes to late night eating.
Eating a big breakfast and trying to skip lunch doesn’t work. It just makes me stuff myself at 3:30 PM because I am starving. Better to eat proper meals at the proper time.