- To reduce my body fat by 5 percentage points (to 28%)
- To reduce my BMI to the healthy range by losing 30 pounds (since I've gained a few recently)
- To strengthen my body by increasing my weight training to 3 sessions per week
- To be able to run a 5K in less than 30 minutes
- To build a healthier relationship with food by learning to pay closer attention to my hunger signals
- To recognize the power of food to nourish and energize my body
- To recognize the lack of power food has over my moods and situations
What are my obstacles?
- The habit to eat when I'm bored, stressed, disappointed and angry
- Vacation tendancies to overeat, take a break from exercise and eat out of habit or availability rather than necessity
- Holidays and special occasions where I'm surrounded by food and treats
- Midnight munchies
How can I overcome them or work to improve my response to them?
- Find replacement behaviors for when I'm feeling these trigger emotions (i.e. reading, writing, journaling, exercising, yoga, puzzles, etc.)
- Practice fitting activity into even the most busy daily schedule; make a conscious effort to focus on hunger signals and to avoid mindless eating.
- Treat every day the same way; allow for occassional treats, but focus on nutritional value and satisfaction of foods rather than considering them splurges; remember that I can have anything at anytime and that treats aren't limited to holidays and special occassions, so there's no need to gorge at parties and holiday meals.
- Reinforcers for avoiding midnight munchies; punishment for munching after bedtime; special reinforcement for 3 consecutive days without.
What successes have I seen so far?
I'm in the best physical shape I've been in since high school. When I really consider it, I actually enjoy exercise, not because of the weight I lose or the calories I burn, but because I feel more energetic and relaxed, and I can spend some time on myself. I have already lost more than 30 pounds. I enjoy healthy meals, I've found healthy alternatives for some of the worst cravings, and I can treat myself on occassion without going off the deep end.
What has gotten me here? How have I acheived these successes?
Discipline, practice and perseverence. I have learned new habits. I have pushed through discouragement. I have made myself a priority. I have found foods and exercises that improve my mind and body and are enjoyable at the same time.
Why do I feel incapable?
Because I expect myself to be perfect and I never am. Because I've failed before. Because I struggle with the same issues over and over again. Because I often make gains, only to fall back into old routines or make unhealthy decisions that undo the good I've done.
How do I know that I am capable?
Because I've done it. Because I haven't gained back all the I have lost. Because I'm continuing to live a healthier lifestyle despite my struggles and stumbles. Because I'm strong and I have a plan, and where there's a plan and an effort to accomplish that plan, there's eventually success.
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