Advantages

no longer fear pictures cringe less at pictures, increase pride and lower shame, control prediabetes, lower heart rate, increase health feel attractive, easier to do yoga, easier to meditate, get off the floor with ease, feel comfortable in a swimsuit, no longer feel like the fat person in the room fit and look good in clothes walk further with ease enjoy vacations compliments rather than critique less judgment from strangers less self-conscious when eating out a sense of healthy control over self and body support healthier approaches to emotion management

Losing and maintaining weight loss requires me to spend time hungry every day. Losing weight and maintaining weight loss also requires me to be significantly hungry in between eating.

minimizing eating in front of the TV, exercise, read advantages, eat sit down, eat slowly, and enjoy every bite, give myself credit throughout the day, read reminder cards, build up resistance muscle, manage hunger and cravings, eat according to my plan, create and review my worth-it memories

When I eat in front of the TV, I often eat more than planned as an excuse to continue procrastinating and watching TV. Exercising my resistance muscle is a good way of managing this tendency

Exercise exalts my brain, memory, cognitive capacity, body, soul, and confidence

Working out does not require me to eat significantly more food

When I have gone off plan, my tendency is to double down and get super strict, which creates feelings of shame and deprivation. I need to start gently with eating the right foods and tracking so I can be honest about what I'm eating. From these, I can slowly begin to reduce consumption.

If I routinely eat more than I am hungry for I gain weight.

In order to be healthy and feel good, I need to spend time hungry every day. I must wait for hunger between meals. Hunger is a feeling of lightness and excited expectation, not something to be avoided.

When I eat past full I lose the mechanism to tell me how to leave eating feeling great. Hunger is a treasured instinct that creates freedom.

If I want to feel fit and attractive, I need to limit ice cream to one small dish every once in a while.

I struggle with all-or-nothing perfectionism when I have a date when approaching a weighing date. Worry about long trends of behavior, not short bursts of perfectionism.

When I am tired and low energy, exercise will do the same as a carbohydrate snack.

Commit to doing something rather than pushing expectations and standards up.

Eating without distraction, particularly TV, is key to sticking with low carbs, low points, and no sugar. If I want to make the most of my surgery, I simply need to avoid turning on the TV.

If I want to feel fit and trim, I need to analyze weight gain and strategize how to return to health.

I feel strong and confident when I minimize sweets.

It I want to feel fit and trim I need to limit the amount of Nutella and have only one a day.

Hunger keeps me oriented and aware of my body and what I need. When I eat so that I lose hunger and become overly full, I become unanchored and disoriented.

Use protein drinks and Metamucil to stay full on overtired days.

My resistance muscle shapes my life outcomes. I will nurture, love, appreciate, and grow my resistance muscle every day.

Once I start eating, I find it challenging to stop. I plan how much I'm going to eat before I sit down and keep my word to myself about how much I'm going to eat once I start. I can always go back for the planned amounts if I'm hungry.

Strong choices mean a strong body and a strong mind.

When I am tired, mindfulness is particularly important for my health.

Sugar-free baked goods and bread turn into sugar, which is dangerous for me as someone who is prediabetic.

When I make mistakes I tend to throw in the towel for the week or day. I must remember that every moment is a fresh moment to move confidently forward.

The foundation of past weight gain has been panic, shame, and a lack of observing my choices with distance and compassion. To maintain and further my weight loss, I need to be calm, confident, honest, compassionate, and hopeful.

When I travel by car, I tend to eat for entertainment or at the slightest sign of hunger. It's more important to wait for significant hunger and to eat very small portions, as I am not active while driving.

In Syracuse, it is particularly important not to throw in the towel. I can maintain healthy eating by eating very lightly until dinner.

I feel proud, healthy, light, and hopeful when I wait for hunger.

Posts are motivating.

When I get back on the wagon, hunger can feel like the enemy. I need to slowly habituate back into seeing it as a frequent and healthy state that I can manage for reasonable amounts of time.

I have worked so hard to get where I am. I want to make the most of my surgery by acting healthily.

I am more likely to work out if I do it early in the day.

ASA: you look great You've lost considerable weight Even your face looks thinner You've dropped a BMI point since your last appointment Looking slimmer on ring size 12 shorts fitting Syr: you look great Vacation: feeling proud of not being overweight

I feel fantastic both during and after doing yoga, 5-Tibetans, biking, lifting, and walking.

minimizing eating in front of the TV, exercising, reading advantages list, sit down, eating slowly and enjoying every bite, giving myself credit throughout the day, reading reminder cards to build up resistance muscles, managing hunger and cravings, eating according to my plan create and review my worth-it memories

To be healthy and feel good, I need to spend time hungry every day. I must wait for hunger between eating. Hunger is a feeling of lightness and excited expectation, not something to be avoided.

7 min bike turns yoga into a cardio workout

Makes me feel proud, energetic, and balanced

Meditation makes me so much more capable of living out the wisdom of these cards.

Cleaning everyday helps me feel proud which supports healthy behavior.

I have the time for health if I start the day with health rather than shopping