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It’s time for Day 24 of the 30-Day Weight Loss-athon. Only one week to go…
Read the steps first, then take 10 minutes to think about and complete them. Ready?
What You Need:
- Pen and notebook, or
- Blog or online/offline journal, or
- Interactive Log from your 52 Weight Loss Missions Action Pack.
On Day 3: Trade Your Judge’s Robe For A Lab Coat we swapped judgement for observation so we could learn what works and doesn’t work for us on our weight-loss journey.
Today we’re going to use that observer perspective to start making daily notes.
As our first step, let’s agree to put aside five, ten, or fifteen minutes every day, or most days, to make notes on what we observe.
If that seems like a big sacrifice, remember that no book, program or system can give you the perfect diet, exercise and mindset combination that works for you. Your individual solution will take some experimentation, and making notes will accelerate and clarify your discoveries. If you really want to lose weight, and especially if motivation or mindset have tripped you up before, then you cannot avoid getting to know yourself better on the path to weight-loss success.
I’ve found the practice of making daily notes invaluable in identifying patterns and suggesting solutions in my own weight loss.
For example, I love chips and have a large bag every few days. It’s one of my strategic splurges. Several times I’ve tried to give chips up – and every time, I overeat many other things and gain weight. I guess they meet a need for crunch or salt or something that I can’t get so easily elsewhere.
By keeping a log, I soon recognized the pattern and left the chips – and my weight – in peace.
Next, let’s decide where we’ll make these notes.
- Buy yourself a nice pen and notebook or journal
- Start a blog – either private or public, if you want to share your journey with the world. (If you link to www.52wlm.com I’ll see your pingback and come and check you out.)
- Make notes on your phone or iPad
- Use the Interactive Log in your 52 Weight Loss Missions Action Pack if you’re a customer. You can use the interactive features to enter text from your computer or iPad, or print it out and write by hand.
Last, let’s decide what we’ll make notes about.
Depending on your challenges, you can makes notes about what you eat, when you exercise, how you feel, what you notice, anything that comes up.
Here are some tips for making your notes:
- Write as little or as much as you want. Just a few minutes most days is fine.
- You can make observations about what you eat, how much, how well you stick to your diet actions, your exercise, how well you stick to your exercise program, your emotions, your motivation, etc.
- Focus on observing – notice when it’s easier for you to eat and/or exercise well, and when it’s harder. I’ll say it again because it’s so valuable to know: This information is priceless. You can’t find it in a book or buy it in a program. You can only discover it by observing yourself.
- You don’t have to use correct spelling or grammar – unless perhaps you’re writing a public blog.
- You don’t have to read it back – it’s just a way to anchor realizations.
- When you learn something interesting, look for ways you can apply that information to your lifestyle – eg:
- Buying cute clothes really motivates me to eat well. I’ll re-do my budget so I can buy a new outfit regularly.
- When I go for a walk at lunchtime I have more energy and feel better than when I try to exercise in the morning. I’ll schedule more lunchtime exercise from now on.
- If I have an apple before I leave work I’m not so ravenous at dinnertime. It’s definitely worth buying and keeping afternoon snacks handy.
So… are you ready to make today’s entry?
And you’re done!
See you tomorrow!