Every so often, I find myself thinking: "I am completely in control over whatever food enters my mouth. My behaviors determine my mood, my health and ultimately, my weight and my results. It's all within my control!"
It sounds so obvious, but it really feels like a huge revelation and like I've tapped into an unlocked secret every time it occurs to me. But it's totally true: We all make the decisions regarding what we eat, or how we behave. It's all within our control. The trick is *staying* in control. Here are some tips-
- PLAN: I can't stress the importance of this enough. Planning has been instrumental in my success, and is a vital part of this process. Planning helps with holidays and special events; but even regular life requires planning. Choices like: What do I need to buy at the supermarket so I am successful at home? What am I making for dinner? What will I bring to lunch so I am prepared? When do I have time to eat so that I am not rushed? Plan as much as you can, and learn what works for you. Modify what doesn't. And don't worry if you don't stick to your plan 100% - it's better to have a plan in mind, than none at all.
- MENTAL REHEARSING and STORY BOARDING: Two of the WW Tools for Living that I often use together. I incorporate them more often for out-of-the-ordinary routines. For example: If I know I am going to a bar one night, not only do I PLAN (see above) by eating a healthy, low point dinner first, but I know ahead of time how many points I have set aside for drinking. I also plan by bringing a banana or other healthy snack. But I story board out the evening, and mentally rehearse it. I see myself ordering my drink, I see myself alternating drinks with seltzer or water. And most importantly: I see myself walking *past* the pizza places and delis and *not* buying impulse/temptation food. I see myself arriving back at home, feeling proud that I stuck to the scene I played out in my head.
- POSITIVE SELF TALK: Another WW Tool for Living that I use often- If I know I will be at a challenging event, I do talk to myself ahead of time. I tell myself I "can" do whatever it is I want to do. I remind myself of other times I was successful at a similar event or occasion. I remind myself how far I've come and how great I look and feel, and that some people see me as a role model, which makes me proud. I tell myself I'm worth it- and that no food is worth having that feeling taken away.
And if you lose control, take comfort in the fact that it happens to EVERYONE. Even me ;) As I like to remind everyone (myself included), the trick is to get back in control as soon as you can and forgive yourself for whatever behaviors you are not proud of. Because you can't change what you did, but you do have the power to make better choices starting immediately.
My personal goals for this week:
1) To track again through the weekend. I did NOT track last Saturday or Sunday and I ate terribly as a result. I will track through this weekend again, because I had great success the 2 previous weekends that I tracked.
2) In addition to my regular exercise, I will ride my bike over the Williamsburg Bridge again this week. I have only done it once so far this summer!
Have a good week, everyone!