Intentions With Weight Loss- Journaling From Dr. Phil's Book

My goal is to lose 100 lb. and maintain that weight loss for the rest of my life. In order to make this happen I will:

• Get a lap band to help constrict my stomach.
• Eat smaller portions than I currently eat. My portions will be at or below standard, recommended serving size portions.
• Box up ½ of my meal before eating at restaurants.
• Split out-to-eat meals with Aaron so that I am not tempted to eat more than is reasonable.
• I will listen to and feel for my “hunger cues.” I will revaluate my physical fullness feelings every few minutes so that I do not stuff myself or eat past the point of satiation.
• I will make healthy choices when I eat. I will work to have balanced meals that are light on the grease factor but heavy on taste.
• I will save goodies and sweets for special occasions and outside of my house.
• I will not keep food that will tempt me to binge and spin out of control.
• I will not skip meals.
• If I am hungry, I will have a nutritious meal or snack that will give me nutrients and make me feel good.
• I will get a minimum amount of physical activity-3 days a week/30 minute sessions. I will attempt to do more, but this will be the least I will do.
• I will attend a minimum of two support group meetings per month.
• I will keep track of my weight watcher’s points at least 5/7 days in the week to gage my average day’s eating.
• I will limit my caloric beverages to one per day. None of those beverages will be carbonated.
• I will weight at least 2x per week so that I can easily track my progress. I will adjust my eating if I am gaining weight or failing to lose until I reach my goal.
• I will try to divert my attention and focus on other things if I feel like cheating-I will meditate, eat a piece of fruit, do a chore, journal, surf the net, or go on a walk.

When I reach my goal I will feel in control of myself and my life, more confident about my attractiveness, happy that I can shop at “regular” stores, I will have more energy and be able to participate in more vigorous activity with my family, I will feel sexy. I will feel satisfied that I finally took control of my life and of food.