★ I didn't buy anything to snack on at the supermarket when I got groceries
★ I went to yoga even though I have a sore shoulder and wrist
★ I didn't have anything to eat after dinner
★ I noticed that I didn't actually enjoy my fish and was aware that I shouldn't finish things I am not enjoying
Day #4 Give Yourself Credit
If I don't give myself credit for essential behaviours, I'll be less likely to do them consistently. If I were naturally thin, had a small appetite and didn't have to work at controlling my weight, perhaps I wouldn't deserve credit. But I am NOT naturally thin, I DO struggle, I DO deserve credit every single time I think about something in a helpful way or engage in helpful behaviours.
I made a list of all the things I already do that I deserve credit for.
★ training ★ sitting down to eat ★ eating adequate protein
★ building muscle ★ eating breakfast ★ never taking the lift at work
★ no sugar ★ eating vegetables ★ having competed
★ eating fruit ★ blogging about my issues ★ taking my supplements
★ reading books ★ taking food to work ★ deep breathing/meditation
★ keeping 20kg off for over 3 years ★ living like an athlete ★ perseverance
★ green tea ★ friends with the same interests ★ drug free
★ healthy lifestyle ★ doing this program ★ optimism
★ 6 meals a day
TO DO LIST
I read my Advantages Response Card at least twice
I read other Response Cards as needed.
I instigated a reminder system to give myself credit - logging it each day along with my eating
I sat down to eat every time