VivianS October 31, 2020 through November 6, 2020
My trick is to avoid the pleasure trap by preparing my own treat. My treat is fresh pineapple!
I am delighted to see 147.2 on my scale for the first time in several years. That time has passed. The only thing that matters is that I not return to the mistakes of the past and continue with the good new habits I have learned in the Maximum Weight Loss program.
I have a chart for the Friday weigh in post with the checklist that I mark for each day of the week in pencil. I check the box for each day in advance as an agreement with myself that I am going to comply with the behavior I am reading. I have a short hand list that fits in small column. The way the list is worded by MWL is very psychologically correct. I simplified to save space:
Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Soup,salad 1. * * * * * * *
50/50, fruit 2. * * * * * * *
No salt, Like Jeff Novick says,"You know who you are." I like salt a little too much. I think I will empty my salt shaker except for a teaspoon a day. Trying to limit myself when eating potato soup has not been successful while using a full salt shaker. I may try those little envelopes that come in take out sacks. I need some salt limit. My blood pressure is good, but I don't want to damage my bones by salting everything until I can taste it. Old people lose the sense of taste and use too much salt. I saw my mother do it and she had several broken bones as a result of osteoporosis.
No sugar or salt. 3. * X * * * * *
No animal. 4. * * * * * * *
No fat plant 5. * * * * * * *
No oil. 6. * * * * * * *
No refined food 7.* * * * * * *
Don't drink calories 8 * * * X * * Unsweetened tea has 5 calories! I was surprised. I was alive to drive so that was a 5 calorie sacrifice for a good cause. I also learned something new. You know I drank more than 1 cup of tea, but it is the little calories here and there that add up and prevent weight loss.
Don't stuff.
Don't starve.
Eat when hungry
Be comfortable . 9. * * * * * * *
Exercise (I have had cleaning mania, vacuumed like crazy and used a rubber brush along baseboards to see if it will help my husband stop coughing.)
Walk 30 minutes 10. * * * * * * *
The bottom half of the page is in preparation for the actual post.
Weight change. (Last weigh in 149.
-( Nov. 6 weight) = change + - or no change.
The points on the MWL checklist on which I succeeded: 1,2,4,5,6,7,9,10 ( I am predicting my success. )(When I realize that some point has gotten my attention, I make a note about it. I erase the number off the success line and move the number and the problem in question to the "needs more attention line". I may have had success with the stated things on the checklist, but I may see the opportunity for improvement.
The points on the MWL checklist that need more attention : 3, 8, 10
(I note any difficulty or anticipated problem and think of strategies to give me success. ) I like what George Foreman said about buying exercise gadgets, (not an exact quote) that he didn't regret buying anything that motivated him to try to exercise or practice healthy eating.
3 Putting a teaspoon of salt in a separate salt shaker has resolved my fear that I was using too much salt. I have not used that amount in two days.
8. Water only for 6/7 days.
10 Pool is already closed. I'm trying to come up with more strategies to be less sedentary. I'm staying awake with my husband, but none of this equals the exercise I get in the pool. My exercise bike makes noise. He has been nervous and wanting our household to be quiet. I may have to go to the exercise room at the YMCA to replace my swimming. I think because of Covid19 that I need to stay home. Perhaps I will need to run with the little children more.
Other comments:
I am grateful to Mark Cooper, the board, and the community. Whether I can spell any body's name correctly or not depends on whether I jot a note on paper and whether I can see it when I am typing my post on my cellphone. I have learned that I must tap SUBMIT 2 or 3 times before it will post. I watch the blue progress line until I get the notification that the journal has posted.
On Saturday I will change my chart and the plan I have for submitting the post according to the guidelines we get on November1, 2020. My "NO and not" version is simply to get this chart done. I will type the actual chart for next week. I notice new things that I had not understood every time I read through it. I have enjoyed editing this journal entry to get it ready for Friday.
For the last October weigh in, I was glad I had my notes ready because my day started early when daycare called me to come get a 3 year old little girl. I had time to post when she took her nap. I was so tired that I couldn't have done it had I not done my thinking in advance.
I have also found out that I don't always find the right place to "reply", but I am learning. While reading other journals, I found out that I could edit mistakes in something I already posted.
I hope you are having success this week. I am planning to be healthy and happy! I hope you are, too!
Before I went to vote, I put on a pair of dress pants that I have not worn in a while. They fell off! I put a belt on to keep the pants up and covered the mess with a vest. I voted. I will deal with the pants later. I have lost at least 3 inches in my waistline and obviously my hips are smaller, but I don't know how much. I'm trying to get my waistline to less than 35 inches. 37" is my best measurement now. Bye, bye belly!
VivianS