Then I was super motivated (as always) and I was going to make the change! Finally I was going to just dig deep, defeat all my demons just like that, have a perfect next 10 days and kill it so on day 20 I was going to see amazing numbers! Wah wah.... that didn't happen. (Scroll to the bottom for my day 20 measurements).
But if you think I am going to whine and feel sorry for myself in this post, think again! NO I will not! My mission is to analyze what happended, review, and learn from that and apply it to next week! And hopefully help someone else do the same for themselves too! This is a blog others with similar struggles read after all ;)
I did make a plan for the next 10 days, and it worked....kinda. There were two flaws in my plan.
- I put it together hastily, and therefore was scrambling to get my meals together and even understand the meal plan I was following. I decided to follow the plan from Yuri Elkaim's book, The All Day Fat Burning Diet. I really like his plan, the reason it didn't work was me, not the plan. (It's me not you ;)
- I made the plan assuming the days were going to go perfectly...they didn't and I didn't make a plan for what I would when cravings hit, or when I wanted to eat just to soothe some emotion. That is when I turn to food, so WHY did I not think to have a plan for what do when those feeling hit. I should have known that was inevitable!
- Ok there is a 3rd but it was unexpected...I didn't realize how much this really is like an addiction to me. I started to notice that sometimes the cravings aren't hitting with certain emotions, but at certain times in my day. On work days, the NEED for my comfort food hits right as I am getting ready to head home, like clockwork. On none work days, it hits earlier in the morning, when I am trying to figure out how I will structure my day.
•••••Side note: I HATE calling it an addition, I don't know if that is what it is, and that is such a strong word, but for the sake of focusing on the issue, and not the vocabulary, I am going to get over myself, use the word and focus on how to solve my problem•••••
I did a little research on this to try to prepare myself for these next 10 days, this is one article I liked that talked about sugar addiction.
Ok let's review:
Step 1 - Reflect and review on what worked and what didn't... √ CHECK
Step 2 - Take what I learned and make a new plan...
Here is what I know about myself... I am not good at moderation, at least not when it comes to food, or at least not when I am not in control of my food choices...like recently. All or nothing is extreme and can backfire...but moderation doesn't work either for me...at least not until I am in control.
I know I need to go all in...it's what I do in so many areas of life...but I also know I have a tendency to quit before I'm done...that is what I need to fix!
Here is my plan for my next 10 (11 really) days:
- Follow Yuri's nutrition plan.
- My added sugars are not to exceed 6 teaspoons a day (25 grams), this does not include food with sugar in them naturally (like fruit), but if it has a food label I am counting the sugar grams that are in that food.
- Exercise daily...but not always intense, add it yoga and walking too.
- Water only (thankfully that is easy for me).
- Continue using my food log.
- When a craving hits, do one (or more) of the following:
- Get up and walk around, just get my body moving.
- Listen to music (and dance a little if no one is around ;).
- Look at my motivation picture album on my phone or my motivation board on Pinterest.
- Take 10 deep breaths.
- Get to a quiet place and meditate for 3-5 minutes.
- Visualize myself in my ideal body and the benefits my ideal health brings me (this is big, I will write a blog post on visualization in the future).
- Listen to the voice memo I recorded for myself to remind myself that stick to this plan is worth it and that giving into cravings is not!
I listen to a lot of podcasts and read a lot personal development ("self-help") books, and one commonality that successful people have is they take care of their health first a foremost. And not just their physical health, but their mental, emotional and spiritual health too and visualization and meditation are VERY common among those successful people we wish we could be but wonder what they have that we don't. Again I will write a long blog post on this one day, but for now, trust me. Or better yet just start listening to Lewis Howes or Chalene Johnson's podcast and make your own decision about it!
Step 2 - Take what I learned and make a new plan.... √ CHECK!