Lose Weight For Life - week 4

Hi LIFEstylers!

Tonight we reviewed VALUES (V in CRAVED no more!)...as said, there is no such thing as a right or wrong value...some of the class' VALUES include: HEALTH, FAMILY, CHILDREN, INNER PEACE, (SELF-)ACCEPTANCE, CREATIVITY (which can be in many different forms!), ECOLOGY, GRATITUDE, LEARNING, HUMOUR, RATIONALITY, SELF CONFIDENCE and WEALTH.

As said, now that we know what we value...if we honour our VALUES daily, we will find making positive behaviour changes much easier!

We handed out the "Tips #1" sheet...this is the gold standard for weight change...if all of the behaviours are followed to the letter for the next 21 days then one can get the greatest results (paired with regular Activity)...but as said, "slow and steady will also get you there!"

Remember if you have DIABETES, I want you to check your sugars regularly and stay closer to the Canadian Food Guide as we discussed last week.

As noted, I am not a dietitian, but would be happy to re-refer you to the hospital's clinic.

Lastly, we talked about "SUCCESS Charts" to help give you emotional and physical traction to show how far you have come to build and strengthen your self-Confidence (a CRAVED letter) and self-efficacy.

For this week, 1) pick one food choice which brings you closer to your goal, i.e. eat 1 or 2 more vegetables/fruits, drink more water/green tea, etc., 2) choose one Environmental/Eating behaviour change which can include plate/utensil size, writing out your eating log, eat a breakfast, location, i.e. kitchen only, 20 minute rule, 7PM rule, etc. and lastly choose an Activity each day or every other day...even if it is 5 minutes of walking - it's a good start! Try out your new pedometers (now that's Rewarding!!)! Special thanks to Donna at the IHN!

At the end of each day, check your Accountability...So for this week:

January/February 29 30 31 1 2 3 4 ____________________________________________
Daily walking 5 10 5 15 10 15 10
(minutes)
____________________________________________
Eat something
for breakfast x x x x x x x
____________________________________________
Drink water x x x x x x
(1 glass)
____________________________________________
Eat 3 fruits x x x x x x
per day
____________________________________________

Remember your SUCCESS Chart will not be perfect (who is?).

Also VISUALIZATION can be wonderful tool with motivation and resolve...so making a bulletin board and put your Accomplishments (and SUCCESS Chart!) or inspiring pictures on it to help keep you focused...the fridge door is a great place to put "I'm getting fitter, healthier and curvier!" This visual tool can help show you and Remind (another CRAVED word!) how far you have come!

HOMEWORK this week includes:

1) being mindful and living by your VALUES daily
2) making a 3 behaviour SUCCESS chart for the week which includes one new food choice, one Environmental/eating behaviour and increasing Activity (try out your new pedometers!)
3) continue to Deep breathe daily (even hourly)

Have a wonderful week!

Take care,
Dr.P