My (personal) deep dive assessment of last week...(I don't have any data from last week - so can't really compair)

Days Planned 7/7 (up from 0)
Total meals eaten 27
% of those meals that were off plan 14.8
% of those meals that I ate when not hungry 11.1
% of those meals that I overate 7.4%

I didn't start doing 'discovery' on my overeats until later in the week but from the data I did get

2 "Eating when not hungry" were trigger by "Seeing something and thinking - that looks good/fun etc"
1 also included "Bored"

1 overeat was "This tastes good"

I also used an App during my meal (slow eats) 76% of the time (again, started it mid week) and it helped EVERY SINGLE TIME to remind me to slow down and evaluate the next bite - I left bites behind 29.6 % of the time

0 off plan drinking

I worked out 5 days last week (on plan)

I drank at least 64 oz of water every day

I averaged 6:50 of sleep each night

Results

I was down 3.9lbs this morning at weigh in
Resting heart rate was the most stable it's been in AGES
(need to double check my blood pressure - haven't done that in a while)

Measurements will happen end of this week as I do that monthly but I did fit into a NON-STRETCH pair of size 18W jeans

So what am I going to ...
Keep doing Cause it worked?

making a daily plan
logging each meal when I eat (I created a form through google to ask me to answer the questions I want to track)
Keep working out/drinking water/sleep on point
Journaling on my 'why' for making and following a plan

Stop doing cause it isn't working or I'm not ready

I don't have anything to put here this week

Start doing as an experiment

I've decided to just focus on my current experiments and not add anything new

Goal for the upcoming week

7/7 plans
water: at least 64 oz
Sleep: aim for 7 hrs
log every meal
5 days of workouts

1.75 pounds

 I think it’s Sooooo important to talk to ourselves this way! This is this morning’s TDL

Dear past self. Thank you for sticking to the plan and not over drinking yesterday. Yes, there were some moments of FOMo last night but in the morning light, I can acknowledge wasn’t hard. Just had to listen to a little whining and the true is the alcohol would not have made the night ANY better.

Waking up this morning after a good night’s sleep. No headache, not dehydrated being able to remember exactly who I talked to and what I did is a gift I gave myself!

Also thank you to the me that made my plan. So I was able to enjoy the day having eaten the right kinds and timing of food that I was able to enjoy my planned drinks without it going to my head and opening the door to drunk binging on food and more drink.

I didn’t weigh in this morning because honestly, my major why’s for what I planned was not for the scale. It was for all the reasons I listed above, a clear head, feeling good in my body and the confidence created by a plan well made and well followed.

All reactions:

11Shel Dammann, Christine Coulter Davis and 9 others

 More to share! (you can tell when Shawn is working the program!)

Iamma gunna tell ya how I got here first than give you my 'ah-ha' (I'll try to keep it short!)

I started planning again this week. AND I started writing down my WHYs (other than weight loss) for doing the four basics (really mostly about writing and following a plan - cause those are my trouble spots)

So, today I was getting that 'Friday Fuck it Feeling' and this was the conversation in my head

"I want a beer"

"No, I really want to keep up with this weight loss"

"I have a choice. I can choose a beer or I can chose lose weight"

"That's a sucky choice - no wonder I give up so often - what if I say fuck it to weight loss, who needs weight loss anyway?"

then I had a brain wave

"But, I made a plan NOT to have a beer tonight - so the choice is ACTUALLY, 'I can choose a beer - or I can choose to show respect for my past self who made this plan!'"

FIRE!!! I choose to show myself respect!

Below the fold info:

I write a plan so that I don't have to worry about for the rest of the day. Planning food keeps my long term goals in mind (health and fitness as well as weight)

Following my plan shows self respect. It strengthens my commitment muscle and my consistency muscle. It shows I care about my past self (who made the plan) and the future self who lives with the consequences of my choices

Food tastes better when I'm hungry. The first bite on a empty stomach is incredibly satisfying - each bite after that is less so until they aren't even 'worth' it. If I start already 'full' I'll miss that first oh so satisfying bite.

Stopping at enough makes it easier to digest, keeps me from being in discomfort. Eating more = more discomfort and food is less and less enjoyable to eat. Stopping at enough is honoring my body. It is self care. Stopping at enough means I can be hungry sooner and get the satisfaction of the 'first bite' again.

 zomg, ZOMG, ZOMG!!!

So, one of the things I've been working on is stopping at enough. Like others I've struggled with my enough signals and I realize that (for me...) most of the time it is because I eat too fast... and/or eat distracted and just mindlessly shovel food in my mouth until I hit bottom.

I've been working on ways to make mindful eating easier. and I found something that (so far) is working. it's an app called Slow Eats (I have an iphone and it cost less than $2) (So far I have also tested FINT --- was ok but didn't love it, Eat Slower -- didn't like it at all, In the Moment: was good for pausing before eating)

What you do is you set how long you want to go between bites and it will 'sound' or vibrate at that interval. This morning, since I'm at my desk eating while I work I set it to sound - no one would hear it but me. I set it to 30 seconds (will probably increase gradually).

it goes "Plonk" I take a bite and set my fork down.. then do other things for a bit (start reading an email etc). It goes "Plonk" I take another bite and do other things for a bit.. It goes "Plonk" repeat. Until it went "Plonk" and I didn't pick up my fork. it went "Plonk" again and I didn't pick up my fork.. after about the fourth time I realized... "Um... that must mean I've had enough!?"

Dude there is a LOT of food left behind!

I can't wait to continue to experiment with this!

 I’ve been toying with setting ‘real’ weight loss goals again and once again ALL the shit comes up. I’ve been doing this on a semi regular basis for a couple of years now. But, now, some of the things I’ve been telling myself to counter the old shitties are starting to feel like trueths. That’s progress!!

My company is having a celebration for it’s employees in Jan - a cruise in the Bahamas- it also happens to be my 55th birthday! So lately I’ve been asking myself “I wonder how much I could lose by then?” (I have another cruise in Feb - so triple the want to look and feel the best I can)

Earlier this weekI heard that same ol’ thought “well, if your going to lose weight, you better have a plan… time to clean out the cupboards, get out your calorie counter and cut out all the carbs… where’s my food list!”

Immediately, I felt the panic, the need to run away or fight. But then I asked that voice “WHY!? Why implement all these rules when I’m not even following the basics of all basic rules?? (Making and following a plan) how can I say that that won’t work, that it isn’t enough when I haven’t even bothered to be consistent enough to know?”

So, I’ve been making plans this week and assessing…and I’ve been journaling on why each of the basics is important (for more than weight loss)

But, I heard ‘the dictator’ loud and clear again this morning (i didn’t lose 10 pounds in three days after all )

“You are broken! You did all those stupid diets in the past and now you are broken. The only way for you to lose weight is to be deprived and desperately hungry - always. Also working out 2+ hours a day”

I had to take a deep breath and calm down. I realized I was giving myself two losing scenarios. Either starve or be overweight. And for about two years now I’ve chosen to just fix my thoughts about being overweight. It was ‘easier’

But, as I said, I’m starting to see the lies for what they are. Those are NOT my only choices!! Or to be more honest - I’m willing to say I don’t KNOW those are my only choices.

I may not be able to let go of all the fucked up thinking I have about weight loss. But can I just… make one small change and see what happens? If I don’t lose weight I haven’t hurt anything. I’m no worse off than I am today.

I know, this is a little (a lot) rambly. And maybe it’s because the things I’m learning are a little ‘no duh!’ Instead of big profound ‘New thinking’

Maybe I’m just trying to confirm for folks that yes, it is possible to think - to start to believe new thoughts. And even when you don’t the first 100 times… and it doesn’t feel like your making progress… you are. One day you’ll wake up and the dictator will scream at you “Today we’re going to eat 1000 calories and no carbs! If your serious about losing weight get serious!”

And your inner wild child will say “No! Fuck weight loss it’s more fun to be fat!!”

And you’ll tell them both “Hold on! There is another choice!”

And they will both go … “Oh! Yeah! Thanks for the reminder”

And you will physically feel the change in your body and realize they both believe you and believe in you and… it’s amazing.

 The photo on the left popped up for me today as a memory from 2018. Before NOBS.

And then the right is a photo from last month…

 ;tldr I've figured out a way to track data that works for me and most importantly, I've found a reason I like for doing this. This new perspective has made me realize that having a reason you like is not just for justifying choices, but also for motivating positive behaviors.

My brain started thinking about urges today. It began with a conversation about finances - and me thinking about how much of my spending is/was impulse buying. And that got me thinking about overall (lack of) impulse control and how that affects so much of my life with overspending, overdrinking, and overeating...

And then I realized I really have no data around my urges. I FEEL like most are 'I want that' thoughts - but I don't know for sure. I also don't know how often I give in to those urges - or really where my work around urges is...

I've also struggled with habit trackers and doing discovery worksheets and all that. I understood the value, but the format and/or the information I got out of it wasn't really what I needed (at that time).

So, today I asked myself - what do you want to know?

here is the list I created

1. how many urges I have and for what? (food, drink, other)
2. what I'm doing when I have an urge
3. what was the first trigger? if it was a thought - what was that thought
4. was I noticing any strong feelings?
5. Did I give into the urge?

From all of this I should be able to figure out any trends and from there, determine where my next course of action is....

So, I created a google survey that asks me some basic questions and saves them in a sheet. That sheet can be sorted etc to look for any trends!

And for my Atomic Habit people here's the skinny...

The Habit I want to create is to log every urge I have...

I made it obvious - by making the form easy to access and available on my phone's home screen and computer

I made it attractive - it's rewarding to check off the boxes and watch the information grow

I made it easy - a simple form that only asks questions that fill my data needs right now

satisfying -data is available immediately and I can work to grow progress over time with visual graphs

And one last power thought I had...

although I know data is important to the journey - I wasn't doing it. I think because deep down I didn't like my reasons. Data felt like it was a reason to shit on myself. It was 'all the info' or none at all, it was 'perfect every day' or useless...

But, today I found a reason I liked and a mindset that motivates me AND makes me happy and excited to do it.

it's funny because Corinne talks about 'having a reason you like' all the time... and I always associated that with things like 'making a food choice' or a way to 'justify' what would have previously 'bad' behavior...

But today I realized that the same can be said for positive behaviors. Do youu want to get them done? Have a reason you like!

I know, I know she's said it again and again...

wanna give up bread? cool, have a reason you like

wanna IF? cool, have a reason you like

but today, internalized that in a way I hadn't experienced before...and as someone whose big thing has been diet trauma... who has avoided making a Good/Better/Best list who's avoided data and making plans... it just FINALLY clicked! the problem isn't the process... it's that I hadn't found. a reason I liked!

{{mind blown!}}