1. I do Need to Go on a Diet! ~ For as long as I can remember, I’ve heard the propaganda that says we shouldn’t “diet;” we should make lifestyle changes. Guess what? I need a diet! Here’s the Merriam-Webster definition of “diet”:

 

2. Losing Weight Requires FOCUS! ~ I've heard the acronym many times Follow One Course Until Successful. Weight loss has to be deliberate, something I work on, think about, plan and act on throughout the day, everyday until I've achieved my goals.

 

One Course ~ I just need to pick something and stick to it. When I reach a plateau, and I'm not successful in spite of consistent effort, then I can change course. But let's face it, at 184 pounds, just about anything I do will be successful right now!

 

3. Everyday Needs a Precise Plan ~ I have to plan my meals and exercise, and then follow the plan without indiscretions. 

 

So here's the plan...I'll stick to it until it stops working. I'm a person who does well with meal replacements. As I achieve success and learn more about my body and healthy living, I can slowly adapt the plan to something more permanent (a lifestyle). For now, I need to readjust my appetite and break some food addictions. I seem to be the most successful by initially replacing a couple of meals.

 

(BREAKFAST) Within a ½-hour of waking: a glass of hot water, a meal replacement shake, a cup of coffee sweetened with stevia and ¼ cup of milk.

 

About an hour later: a 32-oz. glass of water

 

(MORNING SNACK) 3 hours after Breakfast: Orange Juice with a TB of Green Magma dietary supplement, along with my other daily supplements

 

About an hour later: a 32-oz. glass of water

 

(LUNCH) 3 hours after my Morning Snack: raw veggies, meal replacement shake

 

About an hour later: a 32-oz. glass of water

 

(AFTERNOON SNACK) 3 hours after Lunch: a handful of nuts, piece of fruit

 

About an hour later: a 32-oz. glass of water

 

(DINNER) 3 hours after Afternoon Snack: controlled portions of whatever the family is eating. No seconds.

 

(DESSERT) Immediately following Dinner: Skinny Cow

 

On occasion, I can supplement either Breakfast or Morning Snack with my high-fiber oatmeal, or I can supplement Lunch with a wrap.

 

For at least 5 mornings a week, I’ll walk briskly for a half-hour, followed by stretching. Whenever time and weather permits, we can take an after-dinner family walk. On Tuesday afternoons, I’ll have the kids and I walk to the library instead of drive. And about once a week, we’ll do our 2-hour business promotion, where the whole family walks around town and puts flyers on doors.

 

In a few weeks, when I get settled on these initial goals, I can add some regular strength-training to the mix. The kids do daily exercises (sit-ups, push-ups, etc.), so maybe I can join in once or twice a week for now.

 

4. Losing Weight Means Being Hungry Sometimes ~ Like the burn after a good workout, the discomfort of hunger has to be embraced. If I’m full and fully satisfied throughout the day, I won’t lose weight. I’m not talking about any kind of extreme deprivation, but a mild and consistent hunger is necessary.

 

5. The Scale is a Powerful Progress-Tracking Tool ~ I don’t need to be married to the scale, but the fact is 184 pounds for a woman of 5’3” is too heavy. The scale is not useful for assessing my overall success, but it’s a good way to track my general progress from week to week.

 

6. Journaling is Essential ~ I’ve tried food diaries many times, but I’ve always given up. Perhaps it’s one reason I have not successfully lost weight (and kept it off) in more than 10 years. Bottom line, tracking my habits, emotions and thoughts through this journey will increase my likelihood of success.

 

7. Weight Loss Requires Commitment ~ Like a part-time job, I have to show up and do the work if I expect a payoff. No excuses. It’s something that I have to work on, pray about, learn about, think about and practice day after day until I reach my goal. And along the way, I need to find new ways of thinking and behaving so I can live the rest of my life as a healthy, lean person.

 

8. Accountability is Important ~ I made a commitment to my 9-year-old daughter today. I promised her that by the beginning of 2009, she would have a thin mommy. She said, “Really? I’ve always wished you were thin!” Ouch. Well…I can’t let her down.