worm2butterfly2012's Journal, 04 September 2012

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9/4/12
I am suffering today. I thought I would have a treat yesterday and chose some sugar free licorice and ate too much of it. Now I have diarrhea and abdominal cramping. I guess I have learned my lesson. Sad thing is, it really didn't taste all that good. I just finished reading chapter two in the emotional eating book. They have another exercise that I have chosen to do in my journal. They recommend that I have a "plan" in place when I feel the "urge" to cheat on my diet due to any reason. First I have to list the top 10 instances when I am most vulnerable and then list ways to avoid my previous habits.

10 most vulnerable situations
1. watching TV in the evening
2. late at night
3. Holidays
4. At work when they have celebrations
5. When I am angry or sad or bored
6. When people offer me sweets
7. When going out to eat with friends
8. At church dinners
9. When I don't see a decrease in the scale
10. When grocery shopping

Ways to avoid diet failure
1. Don't bring any of my tempting foods into the house
2. Drink water and wait 30 minutes before feeling a desire to eat. This will help discern if it's true hunger and after 30 minutes usually cravings will disappear
3. Remove myself from the temptation if possible
4. Tell friends and family about my struggles and ask for their assistance in not tempting me with my favorites.
5. Bring something health to any group celebrations or dinners.
6. Eat something before going to a party or grocery shopping so the temptation to eat the wrong things are not as strong and easier to resist.
7. Limit my weighing to once every 2 weeks or monthly instead of weekly if the scale becomes too much of a disappointment on a weekly basis.
8. Brush my teeth at night to avoid eating
9. Chew sugarless gum to get my chewing satisfaction taken care of in the evening.
10. When candy is present at holidays, suck on a sugarless mint or chew sugarless mint gum to avoid eating candy or other treats.

Hopefully some of these ideas help me.

Diet Calendar Entries for 04 September 2012:

1767 kcal

Fat: 67.35g | Prot: 84.96g | Carb: 243.95g. Breakfast: 90 Calorie Brownies - Chocolate Chip Cookie, Bananas. Lunch: 90 Calorie Brownies - Chocolate Chip Cookie, Milk (Nonfat), Strawberries, 100% Whey Protein - Vanilla Cream. Dinner: Pistachio Nuts, Grapes (Red or Green, European Type Varieties Such As Thompson Seedless), tuna salad with crackers. Snacks/Other: Provolone Cheese, Southwestern Style Egg Whites, Light Butter, Shredded Hash Browns, Nectar Fuzzy Navel Whey Protein Isolate. more...