Going through last year's notes, I came across this tip list, downloaded using Kim's WW account:
Brush your teeth
after every meal and snack
This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
Clean your closet
First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
Take your
measurements
You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.
You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.
1. Identify the cue-- I call it a "trigger"--I can count on one of these pretty much every second of every day
What's driving your habit to mindlessly devour a box of cookies or pick at your cuticles? Is it a certain time of day (the 3pm snack attack), place (your office), person (in-laws or your “food pusher” friend), activity (watching TV) or an emotion (pick one)? Write down the triggers in order from strong to mild. Once you know why you’re hooked, you can work on strategies to counter those triggers.
What's driving your habit to mindlessly devour a box of cookies or pick at your cuticles? Is it a certain time of day (the 3pm snack attack), place (your office), person (in-laws or your “food pusher” friend), activity (watching TV) or an emotion (pick one)? Write down the triggers in order from strong to mild. Once you know why you’re hooked, you can work on strategies to counter those triggers.
2. Determine the reward-- A new body
What do you get out of this habit? When you hit the office vending machine, is it really the stale pastry you’re after? Do you have to keep walking by your coworker’s desk with the overflowing candy bowl? Think about what else is happening, or what you’re feeling, or really seeking. Could be you’re looking for a diversion from the mountain of paper on your desk. Or perhaps you’re craving a chance to hang with your peers. What other non-eating activities could provide a similar reward?
What do you get out of this habit? When you hit the office vending machine, is it really the stale pastry you’re after? Do you have to keep walking by your coworker’s desk with the overflowing candy bowl? Think about what else is happening, or what you’re feeling, or really seeking. Could be you’re looking for a diversion from the mountain of paper on your desk. Or perhaps you’re craving a chance to hang with your peers. What other non-eating activities could provide a similar reward?
3. Insert a new behavior--Pick up the phone? Once you find an alternate way to nab the reward you seek, practice this new
behavior to reinforce it. Instead of visiting your colleague with the tempting
candy bowl why not invite her for a 15 minute brisk walk around your office
building — since your true reward is taking a breather and socializing.
4. Be prepared for relapse-- No problem
Everything was going so well, and then you had a stressful situation so you cut yourself some slack. Now you're slipping back into old patterns. Don't go down the self-defeatist road of thinking, "Oh well, I messed up. I might as well throw in the towel." Regard your relapse as one small step back. Focus on the many forward steps you've taken — because that’s your evidence of success. You did it once; and you can do it again. Then start fresh immediately.
Everything was going so well, and then you had a stressful situation so you cut yourself some slack. Now you're slipping back into old patterns. Don't go down the self-defeatist road of thinking, "Oh well, I messed up. I might as well throw in the towel." Regard your relapse as one small step back. Focus on the many forward steps you've taken — because that’s your evidence of success. You did it once; and you can do it again. Then start fresh immediately.
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