Lose Weight For Life - week 4

Hi LIFEstylers!

As we all become "fitter, healthier and (curvier, slimmer, sexier, happier, etc.)" - you pick the "_____'er"...

We now know WHY we eat, WHAT to eat and today we discussed HOW to eat...As said, the HOW is a very important part of the equation for a healthy lifestyle...

We talked about Dr. Wansink's Mindless Eating principles...like "it's easier to change your environment than to change your mind." So eating only in the kitchen (not in front of the tv or computer), using smaller plates and taller glasses, having food not visible in the kitchen except for a fruit bowl to name a few...

We also learned about the CRAVED mnemonic. It can be a useful tool to refocus your mind on becoming "fitter, healthier and curvier/slimmer." Your goal or Cause (C in CRAVED). Remember your Reasons for doing this (R in CRAVED). Affirmations (A in CRAVED) can help like "I deserve to be happy and successful." Value your values (V in CRAVED)...more on this next time.

In the weeks to come, we will discuss how mood/stress, sleep and relationships play a key role in this process...

As said, lifestyle change is a process...be patient, if you add in new foods and change your activity level slowly and gradually, it will be FUN...and FUN is what all this is about.

Homework this week was:1) Emotion check (E from CRAVED) - check what emotion you are feeling daily (2 to 3 times), what you are doing and how are you behaving? - becoming more mindful of our Emotions is very empowering, 2) picking 3 vital behaviors which will help you with your goal...they can be small (Chunk it down (C in CRAVED)) and be ready to put them in a SUCCESS Chart for August, and 3) maintain 10 minutes of walking or other activity daily or 20 minutes every other day, 3) BELIEVE and Visualize (V in CRAVED) - Think of yourself in 3 months, 6 months and a year from now already feeling the success you will have, NOW...In other words, bathe yourself with the feelings of success of becoming fitter and healthier today...How will you feel when you have reached your goal? Think about it and 4) walk away or Detach (D in CRAVED) yourself from media (tv, computer, video games) once a day...There are recommendations that media should be limited to 2 hours a day or less. So after reading this blog, go out and walk, jump or dance!

Have a wonderful week! See you next week at 12:30PM in room B224 (we have a surprise for you all!).

Take care,
Dr.P