Daily Calorie Composition: 27% from carbs, 43% from fat and 30% from protein.
There it is, the section from the Fitbit website that totals yesterday's daily nutrition. This will be valuable information when I reach my goal, because I am going to reach my goal this time. If there's one thing I've learned from Turbulence Training it's "Never, ever, ever give up!"
Today I'm going to write a bit more on the foundation of transformation, and that's mindset. To misquote Descartes, "I think, therefore I change."
Never giving up means being willing to return to the examination of your inner monologue again and again until you find a way of thinking that supports the change you want. I often say that you need to mine your faults for gold, and one of my faults is a strong tendency to be self-absorbed. The benefit of that fault is the fact that I can spend hours thinking about... thinking. Put that way it sounds pretty unappealing, but every once in a while I come out of my reverie with some good information.
In order to lose fat over time you must learn to manage the thoughts that leave you vulnerable to cravings.
|Craving is defined as: An intense desire for some particular thing, and desire can be defined as :The feeling that accompanies an unsatisfied state.|
How very well put. Thank you thefreedictionary.com. The great question, fellow transformers, is what to do and how to think to prevent dissatisfaction, and how to defuse cravings once they hit.
How to Prevent Dissatisfaction
Forgive me for being too obvious, but you have to choose an eating plan that satisfies you as much as possible while keeping you in a calorie deficit over time. Then you have to discover tools that you can use in the moment when cravings hit. When you have a plan, you can recognize the first hints of a craving and take evasive action.
Evasive Actions For Stopping Cravings
#1: Get help!
The part of you mind that has the cravings is can be so big and powerful that you may need outside help to shut it down. This where having social support is so valuable. I have an accountability partner that I have committed
to calling or texting before I deviate from my plan. This means that I can have whatever I crave, but I have to tell someone first. No more overeating in secret! Of course you have to be willing to use this technique, but if you want your transformation strongly enough, you can learn to use it.
#2 Distract Yourself!
No, I am not going to tell you to take a walk because it really bugs me when people give me this advice. No, I want you to have some activity in place that gives you something like the guilty pleasure you would get if you gave in to the craving. Look at tabloids, gossip websites, your before picture, ok maybe that's not a guilty pleasure, but go ahead and make a list of the things that distract you other than food.
#3 Do Something Good
Ultimately this is better advice than #2. Sometimes my cravings are truly based on hunger, but they usually come up to divert my attention away from something I should be doing instead. Ask yourself, "What am I avoiding while I stand in front of this cupboard?" Then go do that thing for ten minutes. If you still crave the food after that, call or text your accountability partner for a dispensation. Then again, remember that Emerson said that we gain the strength of the temptation we resist. Every time you come through a craving without eating outside of your commitment you become less vulnerable to future impulses.
#4 Stick to a sensible exercise program. The right amount of exercise at the right intensity will actually help control your appetite. Really! More on this tomorrow as it's time for my next Supervillian's workout.
P.S. Sorry about the underlining- I can't figure out how to turn it off.