Good morning all!

I've been mulling over homework topics since last week. But when I read the boards yesterday, and saw so many having/had a rough time, I figured we could all use some reflection on the positive.

When we have a bad day, week, or month, what steps can we take to turn that bad spell around? How can we change our attitudes, which will then help us change our actions?

For me, it's been a frustrating week or two. I've really slacked off on being disciplined in portions and what I'm eating. Sunday, I decided that I can either fall "victim" to my attitudes and choices or I can do something about it. So, (and all of you can call me on it if I don't) here are my April solutions. (Some of you may have seen it in another post yesterday).

1. Plan all of my meals and stick to those plans

2. think about total calories rather than just eating what I'm craving (but there has to be a way to merge the two without doing significant damage)

3. keep up my exericse (which is the only thing going well right now)

4. keep up positive thoughts and reminders about bad days (retrain the old brain to realize that if I focus on the positive, my actions should follow)

5. keep up the progress reports here, for more frequent accountability

Hopefully the hard work will pay off with a scale going down, not up.

Happy Tuesday, and a hearty hang in there to everybody who's struggling. None of us is alone in this!

Laura

This homework is just what I needed. I have been sabotaging myself in so many ways.

Not only am I not taking care of myself, my body, and health needs like I want to, I also really overspent last week. I can't even tell you how much money I spent on junk. I got a bonus at work, and wanted to buy a Gazelle to use at home in the evenings. When the checkbook was balanced, I had spent it all away. And I only have myself to blame!

But like you all have said, a 'bad' day now, is a 'good' day compared to our former habits. I've let myself down lately, but also got back up. I gave my debit card to my fella, so I can't use anything but the very little cash in my purse. I didn't walk Friday, so I walked more Sat, Sun and yesterday. I didn't do good some meals, so I did better the rest of the day and snacked on GOOD stuff.

I am not perfect, but I am far from a failure.

One day at a time, I am going to do this. And when I am feeling TOO low, I am going to ask for a hug and then eat a juice bar. Love and something sweet will cure almost all.

Hi Sandy,
I'm glad that you are having a better day today. I've been thinking of you.

Thanks for the reminder not to wolf food. Went for counceling today. It is good. Painful. But good. Cried in car all the way home - so didn't really have it together enough to go into Togo's for a sandwich. Made a sandwich but had already bolted it down before I read your post. Just made some tea and had a piece of Irish bread and ate it very slowly. I've had an hour to process the session and I'm feeling much better now.

We are also leaving to go on vacation. It is stressful to get packed, find house sitter, etc. Hope your week is a good one!

Denise

Today is turning out better as I take more action. I decided to do the run to the bank and to begin to pack for our trip. Just moving my body was helpful.
I am also ficusing on eating very mindfully and slowing down from the shove it in way. I feel very good about the way in which I ate lunch today.
Denise, I am trying to build my motivation and postive feeling today with right actions. Thanks for the reminder.

Good question. It's something I haven't worked out all that well. Today, the fudge stripes in the vending machine are calling my name. I don't really want them (esp not the 300 calories in that tiny bag), but I want something sweet.

I'm eating the orange I was supposed to eat at 10am and reviewing my plan for the rest of the day to see if there is room for a small decaf skim mocha with no whipped cream. I know I have room for the milk calories (was planning on those later anyway), but need to figure out if I have room for the chocolate calories. I probably do because I'm having fish for dinner, but gotta make sure. Some days, the fudge stripes still win because they are what I REALLY want, but those days are becoming fewer and farther between (when 7 months ago, I would eat them every day).

quote:

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Originally posted by GoingSkiing:
Now a days a "bad day" is one with "only" 3 servings of vegs. In the past, a bad day was McDonalds for breakfast, Taco Bell for lunch and Burger King for dinner and 3 servings of vegs in the whole week.

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Denise--That is SUCH a great point. We have to stop now and then and consider just how far we've come and really appreciate that and give ourselves credit for it. It's so easy to be hard on ourselves for some small food or exercise indiscretion, but the truth is that we are so far from where we were and that is a marvelous thing!!

When I am having rough times, like the plateau, I tend to buckle down and work even harder. In January and February, when the scale just would not move, I exercised more and cut out snacking after 8 p.m.

I consider this a huge success because my old way of coping with rough times in terms of "dieting" was just to quit.

quote:

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Originally posted by Coaster Girl:
When we have a bad day, week, or month, what steps can we take to turn that bad spell around? How can we change our attitudes, which will then help us change our actions? Laura

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I find that if I change my actions (go exercise, eat a piece of fruit, etc.), my attitude comes around.

There was a post on the other board "Where do I find motivation to exercise?". Cajeta had the first reply, "Don't wait for motivation. It will never come. Just do the exercise and motivation comes later."

I have to lighten up a little. Now a days a "bad day" is one with "only" 3 servings of vegs. In the past, a bad day was McDonalds for breakfast, Taco Bell for lunch and Burger King for dinner and 3 servings of vegs in the whole week.

Denise

I have had a rough coupple weeks with stress from my parents that seem to extend to stress at home. I have not had the good energy to do what I need to do in terms of meal planning. So far, the exercise had been helping me cope with the stress. I am having an especially hard day after an argument with dh that seems to be one of those "extends over time" ones...
My daughter is home on spring break and is on the tail end of cold - needy and not much time for me to recoup.
Here's what I need to do today:
Eat a decent lunch. I will make ww pasta with evoo as Sophia likes that too and it could not be easier. I am sure I have some frozen veggies on hand.

I need to eat the leftovers for dinner. They are ready- in the fridge. I also need to take some time to write in my journal I am avoiding this because I have so many raw feelings now. I also need

I need water, water, water today.

When I look at this list it seems doable- I do not even need to do luandry. It can wait. Grocery shopping can wait as I have meals for today and can shop tomorrow AM.

I think that when we work as hard as some of us do to think, live, breathe healthy set backs smack us in the face and we settle in with those for awhile, rather than looking at past successes and dealing with setbacks. For the most part, setbacks are results of our choices.
I've learned a lot this week about planning, choosing, and deciding. I am not happy with any of those things BUT, they helped me to realize that without doing those things I am setting myself up to fall.

So, what am I doing about it?
1. I will plan meals for the week and stick to that plan.
2. I will have an alterntive plan for exercising, that plan being walking or a tape.
3. I will make sure that I get the water down everyday...not just when I am thirsty
4.Writing and keeping track (journaling) is important to my success, I will do that daily.
5. I will set out 5 - 7 fruits and veg for the day
6. I will pat myself on the back and make sure that I know how I am doing good things for me.

I have already posted my April goals, and those are in part due to feeling "out of control" over the weekend....which, really isn't the case. I just had a lot of circumstances occur that caused our family to choose take out, etc. BUT as I said before, we did choose a healthier alternative to what we would have before, AND I did control my portions. I know that by posting my goals, and by posting my successes with those goals, as well as the rewards that I attach to those goals, I will succeed at getting back on track and feeling better.

I had a bad weigh-in last night -- all the pounds from the week before came back. I know that's not really possible, so there is either some water weight from being sore or flukey scales, but still it is frustrating.

I'm going to try to focus on the positive. I just ran a half marathon. I can do just about anything I want to. Who cares about that stupid scale? (I do, but am trying to care less)