I've decided that I'm going to write down my daily successes in a hand-written journal instead of on-line.  I tend to learn more when I write something, plus there will be a physical page for me to refer to the next day.  I'm realizing that I'm just going through the motions on here instead of actually doing what I'm supposed to do...

I haven't posted the past few days because I've been sick, tired & haven't been eating well.  I'm still tired today, somewhat less sick, and actually ate well...

Today I:
- Gave myself credit throughout the day
- Got moving by doing planned exercise (xc skiing)
- Got moving by doing spontaneous exercise (house projects - tools are downstairs, projects are upstairs!)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger v non-hunger without eating
- Stopped eating when my food was gone
- Followed my plan precisely
- Measured every portion
- Contacted my Diet Buddy

I was especially proud of myself for requesting a to-go box at lunch for half of my wrap.  Otherwise, I would have eaten it all right then & there :)

Today I did pretty good.  Ankle was sore from too much walking around yesterday, and I'm still battling a nasty cold.

Today I:
- Weighed myself (186, +0.5)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Identified hunger v non-hunger every time I wanted to eat
- Stopped eating when my food was gone
- Measured every portion
- Contacted my Diet Buddy

See-food diet

Today appeared to be the "see-food" diet day.  If I saw food (and even when I didn't), I ate.  Plus, with my ankle injury, I was more sedentary than usual :(  All of which added up to a not mindful day.  Back on track tomorrow - food is packed, gym bag is packed (swimming), it'll be a good day!

Today I:
- Weighed myself (184.5, +1)
- Measured every portion
- Contacted my Diet Buddy.

Hmmm - I obviously didn't practice my skills today, because if I did, I wouldn't have had the day that I did!

Well, today was great!  Even with an extravagant lunch (its amazing how quickly meals out add up calorie-wise), I still managed to stay under my calories for the day.  Yay!

Today I:
- Ate everything slowly, while enjoying every bite (although I probably could have eaten lunch slower & more mindfully)
- Gave myself credit throughout the day
- Got moving by doing planned exercise (5 mile snowshoe)
- Tolerated hunger & non-hunger without eating
- Stopped eating when my food was gone
- Followed my plan precisely
- Contacted my Diet Buddy

Surprisingly, I didn't even need to use resistance techniques today!  I guess that it helps that I was busy until about 2, got some quality reading time in, and made dinner, so I was never bored.

So, 2 day update.  Friday I did great - even with going out to dinner!  I was under my calorie gola, did lots of running around the house, and attempted to go for a run.  Unfortunately, less than 3/4 of a mile in, I sprained my ankle, and have been hobbling the rest of the weekend - which really puts a crimp in my activity!  Today I did well until the afternoon, when I got bored & hungry.  Ugh.  And then once I started eating, I had a hard time stopping...

Today I:
- Gave myself credit throughout the day for every positive eating behavior
- Identified hunger v non-hunger every time I wanted to eat
- Measured every portion
- Recorded all eating
- Contacted my Diet Buddy

I need to work harder at tolerating hunger & non-hunger without eating and at acknowledging that fullness sets in 20 min after a meal.  Especially now that my activity level has to be lower for a while :(

Today was pretty good, and if I had gotten up early liked I planned on and gotten a walk in, it would have been perfect (calorie-wise).  But I was proud of myself for talking myself out of a donut, and talking myself out of buying any extra food.  Go me!

Today I:
- Weighed myself (186.5, +1.5??)
- Ate everything slowly, while sitting down & enjoying every bite
- Got moving by doing spontaneous exercise (Walk to dry cleaners)
- Identified hunger v non-hunger every time I wanted to eat
- Stopped eating when my food was gone
- Measured every portion
- Used Resistance Techniques
- Followed my plan
- Contacted my Diet Buddy

What a day... I got up super early, which actually felt good, got a workout in (when I wasn't yawning), went to work, got hungry since I got up early, and ate too much.  BUT, I am proud of myself for NOT buying a donut (or two) to eat.  I did a "negative fast forward" and visualized how disappointed I'd be if I gave in, and a "positive fast forward" about how proud I'd be if I didn't give in.  So now to deal with my internal clock issues...

Today I:
- Weighed myself (185, -1)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (elliptical & weights) and spontaneous exercise (pilates on a ball with Jocelyn)
- Identified hunger v non-hunger every time I wanted to eat
- Stopped eating when my food was gone
- Measured every portion
- Used Resistance Techniques (tea, water, positive & negative fast forwards)
- Recorded all unplanned eating
- Got back on track
- Contacted my Diet Buddy

Today I was good (mostly) :)

Today I:
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (3 mile run/walk)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger & non-hunger without eating
- Stopped eating when my food was gone
- Measured every portion
- Used Resistance Techniques
- Recorded all unplanned eating (coffee cake at Starbucks with breakfast)
- Contacted my Diet Buddy

It was a fairly easy day for me, since I didn't have any cravings to deal with!  Yay for that!  And I'm finding that I have more consistent energy now that I'm only drinking tea instead of coffee.  2 vices down, 1 to go (sugar).

Whee - as usual, no posts over the weekend.  I kept up with my food tracking and stuff, but just didn't post.  I was not great on Friday (Burgerville for lunch & a wedding in the evening) or Sunday (Superbowl Party), but Saturday I was great & got in 2 workouts - cross-country skiing in the morning and a moonlight snowshoe at night.  Yay!

So, on to today.  Today I:
- Weighed myself (186, 0)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise (walk to the dry cleaners & library)
- Got moving by doing planned exercise (Body Pump class)
- Identified hunger v non-hunger every time I wnated to eat
- Filled in my food plan chart
- Measured every portion
- Recorded all unplanned eating
- Used Resistance Techniques
- Got back on Track
- Filled in my Cheat Sheet
- Contacted my Diet Buddy

So, it was after lunch, and I was tired and hungry and just wanting *something*.  I couldn't figure out what I wanted or needed - I tried water, tea, walking, changing what I was working on, but I still wanted *something*.  So, I decided that since I have cut out coffee, I deserved to give myself a treat, and went to Joe's donuts for 2 donuts (a bismark & a twist0>
- They were delicious, and I ate them slowly
- I'm really disappointed that I gave in!
- I tried lots of Resistance Techniques - I guess I need to find some more!
- I need to find something filling but low calorie that I would like to eat that I can get as a treat instead
- Next time I need to remind myself that I don't *need* something, I just *want* it, and I also *want* to get into better shape - it will make me happier, feel better, be faster, have more fun skiing & biking, etc.

Today was my first day back off coffee, so the afternoon was a bit tough.  I've also been ravenous lately.

Anyways,
Today I:
- Weighed myself (185, 0)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise (walk to dry cleaners & bank) & planned exercise (2 mile run)
- Identified hunger v non-hunger every time I wanted to eat
- Measured every portion
- Used Resistance Techniques
- Recorded all unplanned eating
- Contacted my Diet Buddy

With the SuperBowl this weekend, eating mindfully & reasonably will be a difficult challenge, but I'm planning to get exercise before it, and hopefully I'll be good!

Phew - home sweet home after a 2 day seminar in Portland.  It was good and useful information, but also a lot of it and not as engaging as I would have liked = tired and hungry me.  I certainly wasn't as good as I would have liked to have been yesterday or today... But tomorrow is a new day

Today I:
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise (walking to PSU campus to see JD for 5 minutes)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger v non-hunger without eating
- Got back on track
- Used Resistance Technique
- Recorded all unplanned eating
- Contacted my Diet Buddy

And now to bed!

As usual, I'm not good about posting on the weekends.  Looking back at my food charts, I was over on both Saturday (Chinese for dinner) and Sunday (late McD's drive-thru).  But I was also pretty active - including a 6.5 mile run on Sunday and flag football on Sunday.  Friday and Saturday I tore down everything in the master closet, took down the wall paper, and did some drywall patching.  Tonight I got the texture up - the texture gun & I do not get along.  I'm hoping that it will either behave better for the next projects or JD will take care of the texture in the future!

Anyways, today I:
- Weighed myself (185, +1)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise (walk to lunch while car in the shop) & climbing 40 flights of stairs.  Amazing how quickly it adds up when your project supplies are outside in the shed & your project is upstairs...
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger v non-hunger without eating
- Recognized that fullness sets in 20 min after a meal
- Stopped eating when my food was gone
- Calmed down before eating
- Followed my plan precisely
- Used Resistance Techniques
- Contacted my Diet Buddy

Its amazing how the little things can add up over a day.  I ended up going to both Home Depot & Lowe's, and by the time I came home, had already amassed almost 10,000 steps.  Wow!  But then for dinner, I had a glass of wine, which then lowered my inhibitions, and "allowed me" to have a second glass of wine & a second serving of dinner...  once I realized what I had done, I took a bunch of things from upstairs, downstairs, repeatedly, and according to my FitBit, I am back at the right # of calories in order to lose the weight that I want to...

So,
Today I:
- Weighed myself (184, -0.5)
- Ate everything slowly, while sitting down & enjoying every bite
- Got moving by doing spontaneous exercise (walking all around the house)
- Identified hunger v non-hunger every time I wanted to eat
- Measured every portion
- Used Resistance Techniques
- Recorded all unplanned eating
- Contacted my Diet Buddy

I was especially proud of myself for not taking a nap today.  I hadn't slept well, but had a lot of things that I wanted to get done....

Well, for the 2nd day in a row, I did not deal with stress or frustration with food - yay!!

Today I:
- Weighed myself (184.5, 0)
- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (3.8 mi run)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger & non-hunger without eating
- Recognized that fullness sets in 20 min after a meal
- Stopped eating when my food was gone
- Calmed down before I ate
- Followed my plan precisely
- Measured every portion
- Used Resistance Techniques
- Contacted my Diet Buddy

I was especially proud of myself for recognizing that I was ravenous before dinner & if I didn't do something, I'd scarf down too much pasta.  So I made a yummy salad and slowly ate that before I had the pasta. It worked!  Yay :)

Today was a crazy day - lots of small, frustrating events that tried my patience throughout the day.  Every time I thought that things were settled, something else happened.  That said, I DID NOT DEAL WITH IT WITH FOOD!!!  This is a major victory for me!

Today I:

- Weighed myself (184.5, 0)
- Ate everything slowly, while enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (90 min yoga)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger & non-hunger without eating
- Stopped eating when my food was gone
- Calmed down before I ate
- Followed my plan
- Measured every portion
- Used Resistance Techniques
- Contacted my Diet Buddy

I was also really proud of myself for going to yoga tonight.  After crazy days, the last thing that I want to do is leave the house again, but I knew that yoga would help settle my mind and loosen my body.  And I was right - it was just what I needed to let go of the day :)

So today was a good day almost all around, except for being utterly exhausted (for no good reason).

Today I:

- Weighed myself (184.5, +0.5)
- Ate everything slowly, while sitting down and enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (1 hr walk)
- I identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger v non-hunger without eating
- Stopped eating when my food was gone
- Calmed down before I ate
- Used Resistance Techniques
- Contacted my Diet Buddy

I was especially proud of myself for going to the gym tonight - all I wanted to do was go home & curl up in bed with the cats, but I ended up getting absorbs by a TV show & walking for an hour on the treadmill.

Too tired to think of much to say, so right to the list...

Today I:

- Weighed myself (184, -2.5!)
- Ate everything slowly, while sitting down & enjoying every bite (well ate almost everything sitting down - a few things I didn't)
- Gave myself credit throughout the day
- Got moving by doing planned exercise (2.25 mi run - was supposed to be 3, but leg & stomach cramps cut it short)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger & non-hunger without eating
- Stopped eating when my food was gone
- Calmed down before I ate
- Measured every portion
- Used Resistance Techniques (tea, distraction)
- Recorded all unplanned eating
- Got back on track
- Filled in my cheat sheet
- Contacted my Diet Buddy

Cheat Sheet:
- I was (again) microwaving my lunch, and a co-worker had brought in a platter of homemade, frosted sugar cookies.  I had resisted them several times over the course of the morning, and was so proud of myself, but finally, while heating up lunch, couldn't resist and had one.  It was so good that I had a second one.
- I ate the food slowly and savored every bite, but I wasn't sitting down
- I'm disappointed that I gave in - I was so proud of myself for resisting all morning!
- I had not read my response cards or advantages deck - I need to get back in the habit of doing that
- I think that in the future, when there's a treat next to the microwave, I'll use the one downstairs instead - plus that will give me 1 more flight of stairs!

It was a sedentary sort of day, which my FitBit confirms.  But I was proud of myself for heading out for my run during lunch, and I also didn't eat anything bad at the gathering this evening - 1 small homemade granola bar and some grapes.  Yay!

Daily Report - Weekend Edition

So I was relatively good calorie-wise this weekend, although I wasn't as good about following all of my dieting skills.  On Friday, with the activity adjustment from my FitBit, I was only 43 calories over my calorie budget for the day.  Since it was rainy and nasty outside, I also did a workout video inside.

Saturday I "blew it" at lunch, but was able to run off those calories.  I didn't stop eating when my food was gone, nor did I wait 20 minutes after finishing a meal to have some more.

Sunday I was good, but we had fondue for lunch while watching football, and I have NO IDEA how to count those calories - obviously, I wasn't measuring and tracking everything I ate.

The one thing that I did consistently all weekend was to get spontaneous exercise & planned exercise (exercise video, 4.25 mile run, 1.5 mile snowshoe).  Exercise has been an issue for me recently, so its good to be back in the swing of things.  I have an evening meeting tomorrow (Monday), so my plan is to exercise either before work or during lunch.  I've already packed my food for Monday, including weighing/measuring everything.  My goal and challenge will be to eat mindfully at the evening meeting (they'll be serving "warming refreshments" whatever that means).

Tired, so I'm going to keep it short & head to bed....

Today I:
- Weighed myself (186.5, +0.5 - pretty bloated)
- Ate most things slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing planned exercise (3.2 mile run)
- Measured every portion
- Recorded all unplanned eating
- Filled in my food plan chart
- Contacted my Diet Buddy

So, I made an extra effort at work today to go up & down the stairs as much as possible.  I somewhat negated that effort, though, by having 2x the amount of dinner that I had planned.  It just tasted *so* good.  UGH.  I didn't allow the 20 min for the meal to sink in - next time if I want more, I have to wait at least 20 minutes.

Not much to say today since I did pretty well.  I will say that because of the FitBit, I'm looking for ways to get some extra steps or floors in!  Little things add up, right?

Anyways, Today I:

- Weighed myself (185,5, 0)
- Ate everything slowly, while sitting down & enjoying every bite
- Got moving by doing spontaneous exercise (walking to do an inspection & 2 errands) & planned exercise (1.75 hrs yoga)
- Stopped eating when my food was gone
- Filled in my Food Plan Chart
- Followed my plan precisely
- Measured every portion
- Used Resistance Techniques
- Contacted my Diet Buddy

I was especially proud of myself for recognizing my afternoon doldrums as a lack of energy, not a need for food, and using that as an opportunity to go for a walk.

Delayed posting from last night, since when I got home from skiing the power was out!  (but the skiing was awesome - $17 for Ladies Night at SkiBowl, fresh powder on every lap.)

Today I:
- Weighed myself (185.5, -0.5)
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise (walked to the Post Office) & planned exercise (2 hrs skiing)
- Identified hunger v non-hunger every time I wanted to eat
- Tolerated hunger & non-hunger without eating
- Stopped eating when my food was gone
- Filled in my Food Plan Chart
- Measured every portion
- Got back on track
- Filled in my cheat sheet
- Contacted my Diet Buddy

Having the FitBit encourages me to go up & down the stairs more often - I've started using the downstairs bathroom at work just so that I can get 1 more flight of stairs in!


Cheat Sheet:
- It was mid-afternoon, and I was having my "substantial snack" for the afternoon.  When I went to the other side to heat up my chili,  there were sugar cookies, coffee cake & carrot cake.  I was hungry & tired, so I didn't even resist
- I ate the food standing up while waiting for my food to heat up
- I felt bloated and disappointed that I had given in
- I had not read my Response Cards & Advantages Deck
- I did not try any other Resistance Techniques
- In the future I can leave the area while my food is heating up
- I can say to myself that its not worth it

I find it so hard to post during the weekends... I was in town on Saturday without internet access, so couldn't post then... and Sunday just slipped away from me.  I'm also LOVING my FitBit!  So fun to see how many steps I've taken and how many floors I've climbed - gives me a reason to not be upset when I have to go back up the stairs *again* :)

Anyways, today I:

- Ate everything slowly, while sitting down & enjoying every bite
- Gave myself credit throughout the day
- Got moving by doing spontaneous exercise - walk around the neighborhood
- Identified hunger v non hunger every time I wanted to eat
- Tolerated hunger v non hunger without eating
- Stopped eating when my food was gone
- Filled in my food Plan Chart
- Followed my plan precisely
- Measured every portion
- Used Resistance Techniques
- Contacted my Diet Buddy

Over the weekend I wasn't quite as good.  I did great on Saturday until I went to drive into town - I had to run some errands, and picked up some snacks - 2 jalapeno poppers, 2 mozzarella sticks & then a whole (4 oz) bag of Pirate Booty (puffed rice & corn with cheddar) - knowing that dinner would be late.  Granted, dinner was late, but by then I was already over my calorie count for the day!  I also didn't choose the healthiest choice for dinner, plus I had 2 beers.  Next time I should get cut fruit or a salad, and eat it while I'm not driving so that I can fully focus on what I'm eating.

Sunday I was better - I avoided a lot of the snacks at the baby shower I was at, and stocked up on fruit and veggies.  I did succumb to the temptation that was a donut - at least it was just a cake one and only 1.

Today I:

 Ate everything slowly, while sitting down & enjoying every bite
 Gave myself credit throughout the day for every positive eating behavior
 Got moving by doing:
- Planned exercise - cross-country skiing
Identified hunger v non-hunger every time I wanted to eat
Tolerated hunger & non-hunger without eating
Stopped eating when my food was gone
Followed my plan precisely
Used Resistance Techniques
Contacted my Diet Buddy

I got my FitBit in the mail today, too, and its been so fun to watch my steps & stairclimbing add up!  Plus it sync's with MyFitnessPal.com, which I use to keep track of the food I eat & the exercise I do (outside of just walking).  This will be fun to play with!!

I was especially proud of myself today for eating very reasonably at lunch - Jocelyn and I split an order of chicken wings & a spinach salad.  I didn't even eat all of my part of the salad!

It was a good day today - the 2nd day of a new eating plan usually is.  The 1st and 3rd are the hardest, I find....

1) I motivated myself by reading:
 - My Advantages Deck
 - My Response Cards
2) I weighed myself just once (-0.5)
3) I ate everything slowly, while sitting down & enjoying every bite
4) I gave myself credit throughout the day for every positive eating behavior
5) I got moving by doing
- Planned exercise (3 mile run)
6)
- I identified hunger v non-hunger every time I wanted to eat
- I tolerated hunger & non-hunger without eating
- I recognized that fullness sets in 20 minutes after a meal
- I stopped eating when my food was gone
7) I filled in my Food Plan Chart
8)
- I followed my plan precisely
- I used Resistance Techniques

10) I contacted my Diet Buddy

I was especially proud of myself for sticking to my plan.  I got hungry, tired & unmotivated, but didn't compensate with food - I had some tea, worked on some simple projects, and got through it!  I also had a good run - longest official run in my 5-finger shoes, and it felt good.  Yay!

Wed, Jan 11
Today I:
1) I motivated myself by reading:
 - My Advantages Deck
 - My Response Cards

3) I ate everything slowly, while sitting down & enjoying every bite
4) I gave myself credit throughout the day for every positive eating behavior
5) I got moving by doing:

- Planned exercise: 75 min yoga
6)
         
- I calmed down before I ate

8)

9)
- I got back on track
10) I contacted my Diet Buddy

So, not great today - a co-worker made chocolate cake for my birthday & brought it in today.  It was delicious!!  I did great with only have 1 slice (would have fit in my plan fine), but then in the afternoon didn't resist a second piece.  And then, after a late dinner, I had half of the (large) piece that was given to me to take home for my husband.  I didn't use any Resistance Techniques at all - I need to get back in the habit of doing those!

The good thing that I did today was that I didn't buy anything extra - so except for the cake, I followed my plan.  Even just something as simple as that has been a challenge, so that was an accomplishment.  Tomorrow I'll review the resistance techniques I can use and practice them every time I want something that's not on my plan.

Day 1 of Project "Liz gets Lean".  I had to wait until after my birthday - I didn't want to have to forgo my own birthday cake (or cupcake as it was).  :-)

Anyways, over many many years of trying to lose weight & get in shape, I've found that being publicly accountable really helps me - while I can pretend to myself that I'm not eating too much, having to write it down and think about it changes that. I've also found a great resource that has helped me drop 15 lbs in the past year - Its the Beck Diet for Life by Judith S. Beck, Ph.D.  I have found that instead of just saying "eat this, don't eat that", she works on overcoming all those thoughts in your head that "encourage" you to eat.  For the past 6 months I've been e-mailing my sister & husband my "Daily Report", in which I record how well I did during the day on the Success Skills. I've decided to make it even more public - recording my day & getting feedback in a blog.

Since I've been working on this for about 6 months (with a break over the holidays), I think that I'm finally ready to move on to Stage 2 of the program.  In Stage 1 you work on the skills needed to eat mindfully - in Stage 2 you actually start to follow a food plan.  So I'll finish off Stage 1 this week, and plan for Stage 2 over the weekend, starting officially on Monday :)

The Success Skills for Stage 1 are:

1) I motivated myself by reading:
 - My Advantages Deck (a list of my personal advantages for getting in shape - i.e. why this is important to me)
 - My Response Cards (cards that I can use to "talk back" to the thoughts in my head telling me to eat
2) I weighed myself just once
3) I ate everything slowly, while sitting down & enjoying every bite
4) I gave myself credit throughout the day for every positive eating behavior
5) I got moving by doing:
- Spontaneous exercise
- Planned exercise
6)
- I identified hunger v non-hunger every time I wanted to eat
- I tolerated hunger & non-hunger without eating
- I recognized that fullness sets in 20 minutes after a meal
- I stopped eating when my food was gone
- I calmed down before I ate
7) I filled in my Food Plan Chart
8)
- I followed my plan precisely
- I used Resistance Techniques (skills to resist temptations)
9)
- I got back on track
- I filled in my Cheat Sheet
10) I contacted my Diet Buddy

Obviously, some of these won't apply every day (i.e. if I stick to my plan, I won't need to get back on track or fill in my Cheat Sheet)

So, I'll be going through my checklist and adding some of my thoughts on the day pretty much daily.