I did it! Today when I saw the number on the scale I was happy to see my losing trend has continued and I am 2.6 pounds away from my next milestone when my BMI changes from obese to overweight. It's taken me years to get here but it's not less thrilling to achieve a 60 pound weight loss. In the last 4 weeks I have lost 10 pounds of these pounds.
What's helped me the most was not gaining weight the last 10 weeks to 2019, in fact I lost 10 pounds then. It's given me a running start in 2020 and I am making the best of it. The 5% Challenge steered me in the right direction.
Week 4 of the Fall 5% Challenge Living the Good Life - No Random Eating (NRE)
Healthy Forever Habit - No Random Eating when I _________. (You fill in the blank with the activity that you want to build a habit of not eating or drinking at.)
This is not a Self Fulfilling Prophecy, but today your weight is likely the lowest it will be for the rest of the year UNLESS you take immediate action. Events like Halloween, Thanksgiving, Hanukkah, Christmas, New Year's, parties,family gatherings, food displays at grocery stores, gifts of chocolate, etc. are all occasions where we tend to overeat or make poor food choices. “Anything that happens in these next 10 weeks before New Years, on average, takes about five months to come off,” said Prof. Brian Wansink of Cornell’s business school.
That's 22 weeks to take off the weight we could gain in the next 10 weeks, leading to New Years'. Have we got your attention about how important No Random Eating will be for you? Or think of it this way, for 32 weeks (10 weeks before Christmas and 22 weeks after) you will weigh more than today! NO!!!
To help us get through the holidays let's work on a new skill - No Random Eating - Uncouple Eating & Activity. There are many activities, situations, and settings where we eat out of habit, not because it is meal time, or because we are truly hungry, or because it is medically necessary. WooHoo - time to watch TV so reach for a snack, talk on the phone so reach for a snack, drive to the store so reach for a snack, chocolates in the office yum, yum take some, attend a party, or visit with friends so I must have food and drinks. This is Random Eating - Eating Coupled with an Activity!
I successfully did it! I uncoupled social activity from food.
I keep learning more about my behaviors and habits. The other day we were away from home to return a parcel. It turned out we need a return code so we had to wait and wait for it. We decided to go to McDonalds (my idea) to read the paper and have a beverage. As the waiting got longer I decided to have an ice cream cone. Time went on and I got a kid's meal - chocolate milk, cheeseburger and fries. Was I hungry? A bit. Did I go into McD's to buy a kid's meal? No. Why did I order it and eat it? I thought back to how I was feeling before I did that. I was tired, frustrated, and felt like I was just killing time. Was it an impulse? I am not sure that it was. It's likely a habit/behavior I have repeatedly done, eating in response to being tired and frustrated.
As I learn more about myself I have to google to understand more about what it means.
Behavior is repeated by a person who is conscious of it whereas a habit is repeated by a person who is not conscious of it. This is one of the main differences between habit and behavior.
Frustration the feeling of being upset or annoyed, especially because of inability to change or achieve something.
I thought of the Winter 5% Challenge TOPIC: 8 - Triggers & Red Light Foods. Each season when a new challenge is going to start, I write about my triggers and red light foods. I never associated my frustration with waiting as being a trigger, but clearly it is. This will help me so much to make progress with my weight loss. Now I have to learn a new behavior to cope with frustration. Suggestions?