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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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Day 28 – Self Control (Continued)
Let’s continue to look at self-control, and how we can better use it in our weight
control management. As I mentioned yesterday, making small positive changes will
give us the confidence to continue making bigger changes.
Let’s say for example that every day during mid-afternoon, you have a sugar snack to
help you over the midday slump. Start there. Every day, have a piece of fruit
instead. Just the act of changing one old habit will give you the confidence to start
changing some other habits.
Let me state, at this point, that if you are a severe compulsive eater a person who
literally can’t stop eating large amounts of food because of an underlying
psychological problem, please seek help in the form of a licensed psychiatrist.
The majority of people, however, have a lack of self-control due to a lack of self worth
-- emotional and anxiety eating, and they simply, don’t take responsibility. In other
words, they are using food to self-medicate in one way or another, and this is a case,
where the side effects of the medication are killing them.
It would probably be a good idea to list some of the negative habits that you need to
change and take them one at a time. This way you have a design and plan to follow.
Otherwise you are just waiting on events to unfold and hoping for the best.
List 5 bad eating habits or exercise habits that you need to control:
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
4. __________________________________________________
5. __________________________________________________
Now, write down 5 solutions that will put you in control of those habits.
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________
Next, make a promise to yourself that this is what you are going to do. When I say,
"make a promise," that is what I mean. Hopefully you are the kind of person, who
would not break a promise to someone else. Why, then, would you break a promise
to yourself? Don’t let yourself off the hook!
Next, promise your support person that this is what you are going to do. Don’t tell
them you are going to try. Commit to it and promise them that you will do this.
Use your positive imagery to help you. See the person that you are going to be.
When you start to cave, ask yourself: Is this piece of candy worth my self-esteem? Is
it worth my breaking a promise to my support person or myself? Am I a strong
responsible adult or a three year old, who only wants immediate gratification?
Go back to the Self-Talk lesson and remember to avoid negative statements, like; “I’m
a failure” and replace them with positive affirmations.
Make sure you write down all of your triumphs on your daily worksheet. “Worked out
for 40 minutes,” “lost a pound,” “said no to cake at the office,” Use the worksheet. It
works!
People with self-control issues need to be held accountable, by themselves and also
others, such as their support person or group. This gives them structure and
motivation.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: cooked wheat berries, peaches, and skim milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: half whole wheat raisin bagel with fat free cream cheese = 1 carb, 1
dairy
Lunch: fruit plate with fat free cottage cheese, vegetable soup = 1 veg., 1 fruit,
1 dairy
Snack: chicken on a salad = 1 veg., 1 protein
Dinner: grilled orange roughy, sweet potato, mixed vegetables, white wine = 1
protein, 1 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 3 veg, 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
We will discover the nature of our particular genius when we stop trying to conform to
our own or to other peoples' models, learn to be ourselves, and allow our natural
channel to open.
~Shakti Gawain
Let’s continue to look at self-control, and how we can better use it in our weight
control management. As I mentioned yesterday, making small positive changes will
give us the confidence to continue making bigger changes.
Let’s say for example that every day during mid-afternoon, you have a sugar snack to
help you over the midday slump. Start there. Every day, have a piece of fruit
instead. Just the act of changing one old habit will give you the confidence to start
changing some other habits.
Let me state, at this point, that if you are a severe compulsive eater a person who
literally can’t stop eating large amounts of food because of an underlying
psychological problem, please seek help in the form of a licensed psychiatrist.
The majority of people, however, have a lack of self-control due to a lack of self worth
-- emotional and anxiety eating, and they simply, don’t take responsibility. In other
words, they are using food to self-medicate in one way or another, and this is a case,
where the side effects of the medication are killing them.
It would probably be a good idea to list some of the negative habits that you need to
change and take them one at a time. This way you have a design and plan to follow.
Otherwise you are just waiting on events to unfold and hoping for the best.
List 5 bad eating habits or exercise habits that you need to control:
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
4. __________________________________________________
5. __________________________________________________
Now, write down 5 solutions that will put you in control of those habits.
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________
Next, make a promise to yourself that this is what you are going to do. When I say,
"make a promise," that is what I mean. Hopefully you are the kind of person, who
would not break a promise to someone else. Why, then, would you break a promise
to yourself? Don’t let yourself off the hook!
Next, promise your support person that this is what you are going to do. Don’t tell
them you are going to try. Commit to it and promise them that you will do this.
Use your positive imagery to help you. See the person that you are going to be.
When you start to cave, ask yourself: Is this piece of candy worth my self-esteem? Is
it worth my breaking a promise to my support person or myself? Am I a strong
responsible adult or a three year old, who only wants immediate gratification?
Go back to the Self-Talk lesson and remember to avoid negative statements, like; “I’m
a failure” and replace them with positive affirmations.
Make sure you write down all of your triumphs on your daily worksheet. “Worked out
for 40 minutes,” “lost a pound,” “said no to cake at the office,” Use the worksheet. It
works!
People with self-control issues need to be held accountable, by themselves and also
others, such as their support person or group. This gives them structure and
motivation.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: cooked wheat berries, peaches, and skim milk, coffee with fat-free
creamer = 1 carb, 1 dairy, 1 fruit
Snack: half whole wheat raisin bagel with fat free cream cheese = 1 carb, 1
dairy
Lunch: fruit plate with fat free cottage cheese, vegetable soup = 1 veg., 1 fruit,
1 dairy
Snack: chicken on a salad = 1 veg., 1 protein
Dinner: grilled orange roughy, sweet potato, mixed vegetables, white wine = 1
protein, 1 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 3 veg, 2 fruits, 3 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
We will discover the nature of our particular genius when we stop trying to conform to
our own or to other peoples' models, learn to be ourselves, and allow our natural
channel to open.
~Shakti Gawain
| Download the full 90 Day Program in PDF-Click Here |