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| Wed, 01-10-2007 - 4:03pm |
So I am trying to get back on board after the holidays and needless to say, it has not been easy. But I bought this book called "100 Days of Weight Loss" thinking it might help me get back on track. This is a great book! So I thought I would share some of the readings/exercises I have done so far in case it might benefit some of you as well.
The way the book works is you have a daily reading with a brief writing/journaling exercise for a total of 100 days. I am on day 3. For those who are interested, the gist of the first 3 days is below. The book starts off with asking you to commit to doing 100 days of weight-loss, even if you have breaks in-between where you fall off the wagon, picking up where you left off if you do. The authors says to write out all the reasons (at least 10) that you want to lose weight, and review that list daily for at least the first week or two to keep you focused.
I will try to update the board often with more advice from the book, if you guys find it helpful. I am finding this a great way to stay focused on my goals every day, and using the exercises to explore my level of commitment.
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Day 1: I used to be that way...
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"You are so determined to make this program work. This time, you really want to stay on your weight-loss plan and reach your goal. But deep inside, you may be afraid you haven't changed at all and that you'll quit your program long before the 100 days are up. In the beginning, you're always very excited and motivated. But after a few weeks, your enthusiasm drops, and without meaning to, you slip up. Then you reason than, since you've already blown it, you can go ahead and eat more. Soon you get discouraged with your behavior and eventually you quit your diet completely, just like you always do.
CHANGE YOUR THINKING
"Stop right there! Your past does not determine your future. Starting today, eliminate the belief that things always go a certain way, or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message: 'I used to be that way, but now I'm different.' This powerful statement completely ignores whatever you did before and instead, it promises you can change your outcome entirely. Rather than being fearful that you'll repeat the past, build a new way of thinking."
Basically this reading was on identifying self-defeating behaviors and changing them. She says you should identify self-defeating patterns of behavior and tell yourself "I used to be that way, but now I'm different" as a way of sort of reprogramming yourself. She says to "make up a new ending." For example, you might say "I used to give up on a diet after a few weeks, but now I pull out my journal every day and use writing to keep myself on track."
TODAY:
Pick a few negative behaviors that have hurt your weight-loss success in the past, and tell yourself, "I used to be that way, but now I'm different." Then write new endings for each, and read them often.
I used to ______________ (fill in your old behavior), but now I _________________ (write in your new behavior).
Example, "I used to give up every time it got difficult - if I felt deprived, if I felt I needed the comfort and solace of food, if I wanted to celebrate something... But now I am writing here every day, staying focused, and using journaling, reading, and writing to stay on track. I am now finding comfort in healthier ways like through meditation and exercise, and I am celebrating by respecting my body and sticking with my diet, which is really the best reward of all."
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Day 2: Interested or committed?
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Am I interested in or committed to my weight-loss plan?
"Debbie was discouraged. 'Whenever I start a new diet, I'm so determined to stay on it until I reach my goal. But after just a few weeks, something comes up - a party, someone's birthday - and the next thing I know, I slip off my plan and give up.'"
"Do you feel totally determined to stick with your efforts, or do you entertain a few nagging thoughts about "having fun" instead of staying on your plan? If you tend to start and stop every time you diet, you may want to look at the difference between being interested and being committed.
"When you're just interested in dieting, you depend on seeing results to keep you on target. So, as long as the scale keeps moving, you stay motivated. But if you hit a plateau or you don't see much progress or a few weeks, you may throw your program out the window.
"Committed means 'No Matter What!'"
"When you're truly committed to achieving your goals, you have an entirely different outlook. Unlike being interested, where it doesn't take much to detract you from your goals, being committed means you stick with it, no matter what.
"Rather than depending on results to help you stay on track, you work on keeping your motivation strong, knowing that results will follow.
"Look carefully at your current efforts. If you tend to easily fall away from your weight-loss plan, decide if you're taking the interested approach. If so, strive for being committed instead. Start adopting a 'no matter what' attitude, then convince yourself you can stay with your goals regardless of your daily challenges."
TODAY:
Make a decision that you will always be committed to your weight-loss plan, not just interested.
In your notebook, describe how you will stick with your program, no matter what.
Do at least one thing today that demonstrates you are truly committed. For example, take a walk or eat your vegetables - no matter what.
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Day 3: Do it anyway...
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"I don't feel like exercising today! Does this sound familiar? Then what happens? Do you push yourself and exercise in spite of not feeling like it? Or do you give in and hang out on the couch because you don't feel like making the effort?
"Right now you may be solidly committed to your goals. But what happens when you don't feel like cooking healthy meals or following your diet plan? If you aren't careful, you can easily slide back from being committed to just interested.
COMMITTED MEANS DO IT ANYWAY
"You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment.
"In the same way, you don't have to feel like working on your weight-loss plan to stick with your program. To improve your commitment, learn to focus on your actions, not just your feelings. On days you're not in the mood for exercising or eating right, tell yourself to do it anyway.
"Then skip the leftover cake and eat your fruit instead. Get up off the couch and put on your workout shoes. If you're really committed to your goals, you'll make these choices no matter what, regardless of whether you feel like it or not. Each day, take a few steps that will move you forward, even if you don't feel like it. Remember that when you're truly committed, you do it anyway.
"Here's a summary of the differenced between people who are interested in their goals compared to those who are committed.
People who are interested in losing weight
1. Stick with it until something better comes along
2. Take action only if they "feel like" doing it
3. Need to see results in order to stay motivated
4. Blame people or circumstances for their struggles
5. Easily give up when they face challenges
People who are committed to losing weight
1. Stick with their plans no matter what
2. Take action whether they feel like doing it or not
3. Assume that if they stay motivated, results will follow
4. Take responsibility for their own actions
5. Keep going in spite of challenges and setbacks
TODAY:
In your diet or exercise plan, identify a task you don't feel like doing, then do it anyway.
Notice how it feels to accomplish a goal by taking a "no matter what" approach to it.
In your notebook, make a list of actions you plan to stick with today, regardless of how you feel at the moment.
| Thu, 01-11-2007 - 8:00am |
| Thu, 01-11-2007 - 11:27am |
