The job is to control my body’s weight. How do I do that? Well, it’s one day at a time. Every day, my job is to have a perfect food day.
That starts with getting enough sleep. Being tired is no good, there is a temptation to awaken yourself with food and comfort yourself with more food. I find my stomach is the last part of me to wake up!
One day at a time is one meal at a time. The rules are: 1. Only eat when you are hungry. Have the food prepared that you really want to eat, and allow yourself to anticipate and grow hungry. Don’t eat outside of your mealtimes. 2. Measure your portion. That usually means: no seconds, but it truly means you have to control how much you are eating. It also means if you eat too much, you won’t be hungry next time. Hunger is your friend. Allow it to build, then satisfy it. Think of it as rewarding yourself for accomplishing the goal.
My food intake and calorie count
Breakfast – 6oz red beans (200) 3oz rice (100)
- 300 calories
Lunch – bread (140); 4oz ham (160)
- 300 calories
Dinner – 6oz rice (200); chicken and snow peas stir fry (200)
- 400 calories
Snacking – tea with half and half (80); chicken pieces (100); crackers (100); Snickers ice cream bar (180);
- 460 calories
Total for the day: 1460 calories (limit 1700)
Always victorious
Because my goal is weight control and it is lived by the day, I can have victories every day. Not every day is a total victory, but each day is a new chance. If your goal is to lose weight it is self-defeating. (Think about it: if your goal is to lose weight, everything you eat is against the goal.) Don’t think like that. Your proper goal is control. Once you are in control of your body, you can pick the weight you like and you will get there – slowly, but it will happen a pound at a time. You can get addicted to the victories as they pile up.
I weigh myself every week. It’s more dramatic that way. But based on my daily food journal I have a pretty good idea if I will lose weight. It’s a way of keeping score.
I have a busy day tomorrow and have to get to bed. Remember the first thing I said on this post: start with the right amount of sleep.
Goodnight,
-The Doctor