MadisonMolly2017 wrote: »

Sep 7
Yes x 3
Ex: 119 mins, 3 mile walk & errands & Active decluttering
Under 350
Track all

Habits, wisely developed, practiced, and refined, make it all so easy. Truly transformative! Habits remove the fear of regaining for me - Invaluable!!

An example:
Weighed a few walnuts to eat before bed after checking my calorie deficit. Paid a lot of attention to each bit of the 1st three but began to munch the 4th fast. Stopped, put it down, said good job to myself “why eat it if you’re not paying attention”. Sat down and focused on the remainder of that one & the final one.
This happened because:
1) I happily track everything I eat & have since at least Sept 25, 2017. Everything, to the gram.
2) I read up on nuts, realized they were good for me (unsalted, raw or dry roasted) and said, “OK, you can eat them if you track them & don’t go nuts with them. That’s the deal” so, weighing 15g of them was the result of over 2.5 years of managing my nut consumption.
3) I was really hungry. I tried water first, and some hot tea, so I used some of my deficit, but at end of the day I was still under by 350, so I’ve learned if I’m truly hungry before bed a few nuts & water will help me sleep. I can trust my hunger.
4) I’ve practiced eating mindfully for 2-2/3 years now. Paying attention to each bite. Savoring. Lingering. Pausing. I get annoyed if I have to eat in a rush. So I realized when I wasn’t being mindful & changed my behavior.
5) My self talk is positive & has a few phrases I use often. “why eat it if you’re not paying attention?” “Food won’t fix it— Really - you’ll just have two problems” “it’s not a race” “The Past is past” (let it go)

Hugs!