Tommorrow I weigh in. After keeping a food journal for 8 weeks and with the help of a nutritionist I am finally weighing to see if I have lost any weight. I feel confident that I have but I am also nervous. I have lost and gained hundreds of pounds in the past. Usually I will lose 70-80 pounds and then get stuck and give up and gain it all back and more. I know alot of people are saying that's alot of weight but when you have hundreds to lose you get frustrated. With the help of God I know this time is different. My goal for tommorrow is 32 pounds and I know I am supposed to lose weight slowly but I hope initially I can lose an average of 4 pounds a week. Next month when I weigh I will have a goal of 3 pounds per week. I am a binge eater and a compulsive over eater. I have tried all the groups and diets that are commercially available, I have been to 6-8 therapists to try to figure out why I am overweight but I have recently been having consultations with a nutritionist once a week and she has directed me in figuring out my different types of hunger and she directed me to a site www.tcme.org . This site is The Center for Mindful Eating. I have learned alot of, for lack of a better word, rituals to help me in my battle against overeating.
Created Nov. 11, 2008
1. Evaluate my feelings, am I stressed, tired, sad, happy, bored, etc.
2. Evaluate my hunger on a scale of 0-10, 0 being not hungry, 10 being famished, try to eat before I get so hungry I overeat
3. Ask myself, what do I want, what do I need, what do I have?
4. Take steps to maintain portion control. Check packaging for portion size, cook only enough for one meal or immediately put up any remaining food after one portion size.
5. Enjoy the act of making my meal
6. When I eat concentrate only on the meal before me, don’t talk on the phone, watch t.v., or have any distractions, if distractions happen stop eating and remove myself from the food.
7. Enjoy the eating process, how each bite tastes, the contrasts of flavors and try to pick out each thing your tasting, sour, sweet, salty, savory, etc.
8. When I finish one portion re-evaluate feelings, hunger level, and if I only want more or am I actually still hungry
9. Remove myself from the food and redirect my focus if I am just emotional eating. Don’t ignore my cravings.
These are some things I learned that have helped me so far. I hope someone else can use this information to help them also.
2 comments:
I am praying for you! I know you can do it. When you feel down just remember there are a lot of people praying for you. At every service your mom calls out your name for us to remember in prayer.
irThese are good tips. I have such a hard time with my weight because I too eat my emotions. I know that sounds funny but it is true. I lost about 25lbs last year but now I've gained almost all of it back. It is hard but I know you can do it! I'll be praying for you.
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