Think ahead to the next 20 years. What types of things can you actually see yourself doing consistently for 20 years or longer?
With the following exercise, first determine your answers for each section, and then combine them into a lasting plan for daily life.
1. Make a list of seven items that you’ll keep in your eating plan for the next 20 years. Include ways you’ll manage your food intake, make healthier choices, and handle life challenges around eating.
2. Choose three of your absolute favorite foods. Then using the concept of smaller amounts, less often, decide how you’ll plan these foods into your program, not out of it.
3. Decide on the amount of exercise you plan to do regularly. If you like, add a few goals that will help you to become stronger or more physically fit. Then define your specific exercise plan as well as how you’ll stick with it.
4. Identify any potential barriers such as stress or emotional eating that might keep you from being able to maintain your success. List strategies for how you’ll handle these problems so they won’t sabotage your efforts.
5. Come up with a crisis plan you can use immediately if you start gaining weight. Determine your “red flags” such as hitting a certain weight on the scale or not fitting into your favorite pair of jeans. Anytime these red flags show up, set your crisis plan into motion.
Today’s assignment (My answers are in blue)
1. Seven things I can do forever
1. Eat low fat, minimize carbs and starches
2. Listen to my body’s signals for hunger and fullness
3. Monitor portion sizes, keep them “reasonable”
4. Eat my favorite foods using the principle of “smaller amounts, less often”
5. Eat dessert only if it’s “special” or unusual
6. Push myself to eat four to five servings of fruits and vegetables a day
7. Keep learning new “tricks” and approaches that work for me.
2. Three favorite foods and my plan for managing them
Cookies, especially chocolate chip ones. Plan that I can have two cookies a week
Lasagna—have it once a month, listen to my body for the point of “fullness”
Cheesecake—once every two months, have a small piece, savor it and appreciate the flavor
3. Exercise plan and how I will make it work
Walk four to five times a week. Do toning and strength-training exercises every other day.
Use a wall chart to record my progress as well as celebrate my success.
4. Barriers and life issues, including my plan for handling them
Stress at work—my plan is to take breaks often, keep my exercise plan strong
Emotional eating—my plan is to review materials I’ve learned, add new coping skills
Not exercising—my plan is to keep records of my progress, build in non-food rewards such as music CD’s or a new book
5. Immediate plan if I start gaining weight
Keep a food record. Count fat grams and decrease portion sizes
Exercise more often, up to five or six days a week
Evaluate the emotional issues affecting my eating patterns.