Here is what we are doing the first week. Video Link
1. Awareness is key to changing any behavior. You can’t change what you don’t acknowledge and understand. So, we are going to food journal. You can use the Daily Journal by printing one for every day or you can use it as a template for your own notebook, but we are going to be very specific about the information that we are capturing.
You are going to log the date, hours of sleep, weight, the time that you eat, eating out of emotional or physical hunger, where you are on the hunger scale before and after you eat. You will do this for each meal, each day.
We want to know how many hours of sleep you are getting. Not getting enough sleep is a contributor to over eating and over eating sugar and flour.
We want to know how long you are going without eating and we want to know exactly what you are eating. Read the labels to get the macros for what you are eating. Write down the amounts accurately. We often think we are eating way less than we are. Track every morsel.
We want to know if you are eating when you are physically hungry or emotionally hungry.
Physical hunger starts in our stomachs like a growl. That is your hunger hormone (ghrelin) working. That’s a good thing.
If we are eating emotionally, that starts in our brain but can feel like a sensation in our bodies too. Emotions are a vibration in your body. Emotional hunger comes on suddenly and often is specific and typically wants comfort food. I call that “eating under the influence.”
Physical hunger can be satisfied with healthy food and comes on gradually.
Click Physical VS Emotional eating for a worksheet that describes the difference.
Where are you on the hunger scale?
Here is how you tell.
At zero you are not hungry. Going up the scale or to the right is your fullness meter. Going left is your hunger meter. On a scale of zero to -10 how hungry are you? On a scale of zero to +10 how full are you? I will do more on that in a later video as well. For now, just get used to being aware of hunger and fullness and get used to recording the results.
Note: This week isn’t really about changing your eating protocol, it’s about awareness and getting ready to do the work.
2. Weigh every day first thing in the morning. I know that this behavior is not popular with a lot of diet programs but there is a lot of research that supports knowing where you are. It’s about learning and understanding all aspects of your body and taking the thought drama out of the word diet.
Diet is just the way you eat and the scale is just a number. It is a circumstance, it is neutral. We can’t make that number mean anything. Thoughts about the number are neutral.
The thought that I want you to try on is this…”I weight this today and that’s ok.” That’s it, no drama. I want you to get desensitized to making that number mean anything. It’s neutral.
Your body fluctuates daily. If you do not weigh yourself you will not understand how. My body can fluctuated one and two pounds daily. If you only weigh yourselves once a week and you are up, you could make that mean something that it doesn’t. Even if your number is down, it doesn’t mean anything. It’s just what you weight and that is just a circumstance and it is always neutral. If this is too much of a negative thought trigger, this is a negotiable.
3. Drink 16oz of water first thing, even before coffee. I am not a big water drinker but this has been a positive addition to my morning habit and there is a huge health benefit to kicking off your day with water. If you are like me and water isn’t your thing, try adding lemon or lime. Drinking water first thing gets your digestive enzymes going. If you already do this, you are ahead of the game. This is not negotiable.
4. Why are you wanting to do this? What will success look like? What are your compelling Reasons? Write all your reasons down on a card that you can carry with you. See the link for ideas and options that might resonate with you.
This is going to get tough. We are going to be doing hard work. It’s simple work but it’s not easy. Your brain will want to quit, you will get talked out of your goal if you don’t know why you have the goal. I want you to succeed, and you need to want it too. If you skip this step…well, you will lose your way pretty quickly. This is not negotiable.
5. Create positive affirmation cards. Ones that will work for you without telling yourself a lie. Your brain will reject a thought that is a lie. We are going to create new thoughts, ones that serve the purpose of reaching your goals. Click on the Success ThoughtsWorksheet and see if any of those old thoughts are ones that you need to shed.
If you find yourself struggling in any area, please feel free to reach out to me. Keep me posted on how you are doing. You can post questions in the comments and I will respond. You can also contact me through my contact page.
Keep an eye open for additional videos and words of encouragement. We are going to master cravings and urges next week.
Now, go be a goal digger!