I was cleaning out some boxes and came across past "journals" I kept for WW meetings and I thought I'm gonna start posting the things I have written in them so I have a record of them, but don't have to keep the notebooks. So here are a few entries.
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Friday May 19, 2006
223.5-210= lost 13.5 before the start of program
Memorial Day Weekend
- Don't focus on food- focus on...
...family/friends
...fun atmosphere
...simple food prep
...easy clean-up
...outdoors in the pm
Lighten up a recipe or two.
"In the moment that you carry this conviction... in that moment your dreams will become reality." -Robert Collier
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Friday, May 26, 2006
down 2.2
total 2.2
Don't turn a lapse into a collapse!!!
- Do you ever expect yourself to follow the program perfect?
Perfectionist thinking --> lapse or collapse
Lapse: a slight slip or error in following the program (a valuable learning experience)
Collapse: a period of uncontrolled... leads to depression... QUIT!!!
Prevent a lapse...
Find the causes...
...maybe you are overly stringent
...tyring to lose too much weight or losing it too quickly
...banning certain foods
...having one's self-esteem dependent on one's weight
...too much downtime in the late afternoon or evening (esp if evenings are spent alone).
Get Past...
...take responsibility
...get back on program
...reframe the set-back (What did you learn?)
...get support
Try one preventative strategy.
"A setback is the opportunity to begin again more intelligently." -Henry Ford
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Monday, June 5, 2006
down .6
total 2.8
- 3 servings of milk a day
- LOTS of water! (at least 64oz a day)
- eat at the same time everyday!
- finish eating at 8pm!
Got MILK??? Get it in! :)
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June 12, 2006
down 3.0
total 5.8
The voices of a busy summer
- friends at BBQ's
- hectic summer schedule
- children on summer vacation
- family reunions/vacations
What can happen to your weight loss attempts when you feel overwhelmed?
Getting support- usually doesn't just "happen", we have to actively seek it!
How do you do this?
-acknowledge the need
-decide what support is needed
-decide whom to ask
-be realistic
-decide how to ask
-compromise- if necessary
-say "thank-you" (in other words, be really nice, not demanding)
-check your response to support (did it help?)
Tools that help- Asserting
1. Expect to get what you wanted (confident- not cocky!)
2. Ask someone who can give you what you want.
3. Be as specific as possible.
4. Show respect for the other person you ask.
Example: I need you to __________ because (so that) __________.
"Find your voice- change your life." -Steven Covey
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June 19, 2006
down .2
total 6
My 2 goals...
Physical: Abs/Arms/Legs 4 x this week
Food: 96oz H2O (everyday!) 7 days!
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June 26, 2006
down 4
total 10 YEA!!!
Avoiding vacation amnesia and others too!
(like holidays, b-days, company, celebrating, boredom)
Negative results can be avoided!
#1 Choose your option
- what do you want your outcome to be? (continue losing, maintain, be OK w/ a small gain)
#2 Determine strategies
- how will you follow the program in order to achieve that outcome?
- will the 35 weekly points allowance help?
- exercise plan
- plan for eating out/snacks
- attend a WW meeting
#3 Gather the necessary tools
- what things can you pack, take along or have on hand that could help?
#4 Make a post-vacation or post-event commitment
- a very important step! Why?
- when should you come back to your ww meeting?
Challenges aren't so bad if you look at them as stepping stones and not stumbling blocks.
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More to come later!
