Changes I am committed to doing:
13 gm of protein at every meal.
1. Report here daily how I did the day before.
2. Recognizing that I simply cannot stick to low calories when I vigorously exercise 5 x per week, I will switch to lower intensity cardio, weights, stretching and perhaps yoga on days that I work. Weekends I will allow myself to exercise vigorously but I usually cannot make it to the gym on weekends...
3. 1600 net cals daily
4. I will meditate twice daily and be mindful throughout the day: both of which help me be centered and stick to my goals.
5. Use my Beck Diet Solution cognitive skills: positive self-talk when behavior is healthful; managing impulses and negative thoughts through awareness and self talk. Remembering that I don’t HAVE to eat every time I wish to or when food is free or available.
6 Avoid tempting environments when I can: the breakroom, free-food table at work meetings. Opening the pantry and gazing.
SAYINGS to REMEMBER
If you change the way you look at things, the things you look at change.
"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily.""Impulsive eating feels kind of repulsive to me"
"Instead of feeling deprived, I will feel pride"
To motivate me:
Remember family portrait we'll do next year.
Remember how good I feel and how good I feel about myself when I am lean.
Remember 5 de May party May
Reward self and look forward to those rewards.
Think of what would happen to my wife/kids if I were to die prematurely