DietGirl24's WW Diary!!!

1. Get Active
*I will increase my exercise to one hour per day for the rest of this week (Thur-Sun).
It will consist of:
-30 min walk
-30 min Davina DVD
per day

2. Portion Control
*Measure out 3tbsp for my cereal (all bran) or 3 tbsp oats for my porridge.
If having weetabix, just eat two of them- handiest for portion control

*Measure 100ml for my skimmed milk in the morning with my cereal.

*This was really long post so I thought I'd break it up!


Other Habits I need to work on:

3. Measure and Record
*Food Diary/write down-tick (doing written one already)
*Water-tick
*Track weight loss-weigh in each Monday.

4. Manage My Thoughts
*Do positive thinking exercise every morning
*Focus on other areas in my life other than food, recipes etc! (i.e. exercise, career, hobbies, beauty regime)

5. Manage My Feelings
*Drink water when I feel annoyed about something
*Eat *slowly*!! I was really good at it but need to work on that habit again

6. Sort my Surroundings-tick
-No junk food in the house

7. Plan Ahead-tick
-I'm preparing my meals in advance.

8. Learn from Experience-tick
-I need to be active
-I need more portion control even though I'm on No Count so I'm still tracking
-I'm not going to use the 21 bonus points in one go; this just leads to a big blow-out.
-I will try not to use 21 bonus points; if I do, I will allocate them evenly i.e. 3points/day


9. Get support
-Family members encouraging me- tick
-Account on minimins.com to log my progress-tick

10. Take Care of Myself
-Need to work on more.

Habit Audit (Continued)

3. Manage My Thoughts
I can feel myself becoming obsessed with tracking/measuring/recording my food.

*Distract myself-music, the audiobook cd I got in the library and stereophonics cd.
*Shift the focus over to the exercise.
*Reassure myself that I am doing good enough and that I can do this.

Being thin and fit will make me feel more confident and comfortable with myself.
I will be able to wear a bikini.

However, it is not the be all and end all of everything. I need to be balanced about this and remain mindful of my other committments in life.

I can boost my self-esteem in other ways, other than purely physical.
-early night in bed, pamper session, reading, music, exercise, mindfulness, prayer, reading positive thinking book, reading my motivational slogans, go out and have fun...

Phew! I feel much better now!

*Make wise food choices*

Meatless Mondays


Consider this
*Meatless Monday-what could I have?
Lunch and Dinner
-Quorn dish
-Pasta (HEXB1)
-Pulse veg (HEXB2)
-Egg salad
-Tofu-is it nice though?
-Veg soup
-Omelette/frittatta/scrambled eggs on toast (HEXB)
-Veg stir fry

*Fill this in each week as I go along.

*Food Section
*eat more seafood
*stop eating out of habit boredom or stress.

Exercise
*Long walk every day
*Do 5 min of strength exercises per day
*Start each day off with a stretching routine
*Give my exercise DVDs/aerobics a try
*Give yoga a try

Living
*Lose a destructive habit
*Be more forgiving of myself and others
*Get more sleep each night
*Go to bed early, wake up early

Weight Loss Plan

-Original Days
-Fruit: 3 per day (all except banana and grapes-once a week) (stick to low GI fruit)
-Bread: 2 per day (HE)
-Cereal:28g allowance (HE)
-Fish 5 days per week
-Shellfish one day per week
-Beef 3 times per week
-Chicken, turkey, quorn-whenever
-Cheese 28g/42g allowance per day (HE)
-Skim milk/non fat yoghurt-(HE)
-Cooking spray and condiments-free
-Vegetables-all free except potato, peas, corn, parsnips
(stick with Original Days version of this)
Lunch:limited, dinner: limited and unlimited

*Choice: pulse veg, potato, pasta, spaghetti: 2-3 times per week
*Water: 8 glasses per day
*Exercise: 28 points per week. Essential.

I'm confused??! Are you doing sw?!

I'm following Weight Watcher's Core/No Count Plan. It allows you from a food list each week and have 21 optional points for "treats". (pasta, cereal, potato, fruit and veg and certain condiments, cook from scratch etc). The Weight Watchers Core Plan Food list is full of water-dense food that fill you up for longer. The plan also teaches you to rate your hunger from 1-5 (1=hungry, 2=kind of hungry, 3=satisfied, 4=overfull, 5 stuffed). You should aim to be at 3 "satisfied". They also recommend stopping halfway through your meal and seeing whether you are full then and if not, continuing with your meal.

It's pretty similar to Slimming World from what I can see!

I saw the Slimming World Red Days/ Original Days so I'm following that to limit my carbohydrate intake (but it still fits into the WW Core Plan). I'm finding it really easy.

I also can earn 28 bonus points by exercise too.

I'm not finding that I need "syns"/points at the moment. Should I do so, I will just point it as I worked out that the Weight Watchers Core Plan gives less treat points than Slimming World.

(My calculations:

1point=3.5syns-can someone confirm that for me?? I read that on a thread!
21points=63.5 syns (21 x3.5 syns=63.5) This is less than the 105 (5-15 per day x 7days in the week=105) max that you can get on Slimming World)

Hope this is not too confusing! LOL!

***

I also posted about protein quantities because I want to eat more fish as it's high in omega 3, good for your brain and for concentration. I don't want to eat too much fruit (3 per day max) because fruit is quite sugary. I'm trying to limit my carbohydrate intake and boost my protein. I usually eat 1 banana/alternative fruit at breakfast and then have fruit as dessert with one of my meals.

I also "borrowed" from Weight Watcher's Original 1972 Plan as I find pointing a bit of a nuisance. The Original Weight Watcher's diet listed the food in the quantities I've mentioned above (the 5 portions of fish per week, 3 pieces of fruit per day etc.) They didn't have points back then, it was just "follow this diet to the letter".

I am doing portion control with everything though-I do weigh my cereal out with a 15g tablespoon, count the number of fruit, veg, protein etc I'm eating a day. This is because I also want to make sure I'm getting a nutritionally balanced diet as well as a low-fat low calorie one! x

Im really glad you know what you are doing because im lost!!

Good Luck!!!

lol @ cheekychick81

Start Weight/W1: 13st 8lbs
Current Weight/W5: 12st 2lbs
Weight Lost So Far: 1st 6lbs

Weight to lose: 5st 4lbs

Time Limit: 8 months-12 months

Goal Weight: 6st 12lbs/96lbs

***
Interim Goal Weights: (tick off as I go)
12stone-reach next stone
11st 7lbs-further 7lbs
11st
10st 7
10st
9st 7
9st
8st 7
8st
7st 7
7st
6st 12-GOAL WEIGHT/MAINTENANCE

Maintenance Weight: 6st 12-7st.
If I go above 7st, then I'm not at goal weight!

***

Then work on:
1. My BodyFat % (15-25% for women)
2. BMI 17.5-25
3. Exercise Levels: Count points I'm using per week exercising
-Beginner's Exercise: Walking/jogging-eventually jog all the time, aerobics/Davina McCall DVDS

How tall are you? That seems tiny?!

5ft 1.5inch- I can round up to 5ft 2

I guess that's the bottom end of your recommended BMI.. Still seems very tiny!!

Keep up the good work! Love all this very organised zz

Thanks CarlyLanky140! How are you getting on at the moment?

***

Weight Watcher Habit Audit Template

A) Non Mover
For one reason of another, you're not exercising at the moment. It's important to get moving, so start to...

Habit to work on: Be Active

B) Short on Support
You'd like some help with losing weight, but it never seems forthcoming. In fact it seems as if people around you try to sabotage your efforts...

Habit to work on: Get Support

C) Low Confidence
You want to lose weight but you're not sure whether you have the skills or determination to succeed...

Habit to work on: Manage Your Thoughts

D) Others Before Self
You are one of those people who is always busy sorting out others' problems, and consequently you have little time for yourself. Your needs have been last on the list for too long...

Habit to work on: Take Care of Yourself

E) Because It's There
When you see food, you want to eat it. And there seems to be food everywhere you look...

Habit to work on: Sort Your Surroundings

F) Unrealistic Goals
You're used to setting goals, but they are often too unrealistic and so difficult to attain...

Habit to work on: Learn From Experience

G) Risky Routine
You find getting into a routine with your eating tricky at the best of times - and when it comes to high days and holidays all your good intentions fly out the window...

Habit to work on: Plan Ahead

H) Comfort Eater
You tend to reach for food as a way of dealing with your emotions. It seems as if your feelings are in control of you, rather than vice versa...

Habit to work on: Manage Your Feelings

I) Snack Attack
You're not really aware of how much you're eating, and your constant snacking is piling on the weight...

Habit to work on: Measure and Record

Low Priority
You've joined Weight Watchers but are not sure that you want to lose weight right now. Maybe you came with a friend or perhaps someone has persuaded you to come along when you're unsure...

Physical Problems
You're concerned that physical or medical problems could hinder your weight loss.

***

My Results:
Habits I need to work on:
1. Get active
2. Manage my feelings
3. Take care of myself
4. Plan Ahead

***

In our daily lives, it's pretty amazing how we can push ourselves to the backburner while we tend to our various roles in life. By taking care of yourself, you're really making yourself better equipped to take on those roles and be the best that you can be.

Taking care of yourself means saying no to:

1. always letting others' needs take priority
2. allowing have-to's dominate your life
3. losing motivation
4. being a yes (wo)man
5. feeling guilty about making your weight-loss efforts a priority
   

Take a moment and examine your life. Is your schedule filled with things that you are doing for other people constantly? Where's the "me" time? Is your motivation taking a dive? Do you have to schedule 3 months in advance to do something nice for yourself? If you answered yes to any of these, it's time to step back for a moment and find something that you can do for yourself. Can you ask for help? Is there someone in your life who can help relieve you of some of your duties? Or are things going to calm down soon? What can you do to make yourself a priority?


In my meeting this week I ended with the quote "no day, but today" from the musical Rent. I told my members to make today count and really start taking care of themselves. As someone who leads a very busy life, this is something I need to remind myself of constantly and this meeting topic couldn't have come at a better time. This week I encourage you to also Take Care of Yourself by saying yes to:

1. Valuing your own needs (as much as you value the needs of others)
2. Making time to do activities you love
3. Finding the motivation to work towards your goals
4. Learning to say no to requests that will get in the way of commitments you've made for yourself
5. Saying goodbye to guilt

dancing through life

***

Manage my Feelings

http://www.unh.edu/health-services/ohep/pdf/Eating Concerns/HowtoManageFeelingsEffectively.pdf


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The following is taken from​

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[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Because feelings are not facts, I can alter them by changing my beliefs.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]The nature of feelings is that they come and go.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Feelings are informative, and knowing what I feel will enhance my life.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]No feeling is impossible to bear with the help of others and my own emotional resources.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Turning to others for help with my feelings will prevent me from turning to eating or not eating to take care of emotional wounds.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Learning to manage my emotions will take time, skill, practice, patience, and compassion for myself.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Feelings are neither good nor bad; they just are.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I accept all of my feelings without judging them.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Whatever I feel has been felt (and managed) by millions of other human beings.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]If I am curious and value my feelings, I will learn how to improve my life.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I don’t have to do anything with my feelings; I simply can have them.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]There is no shame in expressing any of my feelings to others.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I won’t let others humiliate or shame me about my feelings.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]My feelings are my own, and no one can tell me what I should or shouldn’t feel.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]It’s OK to share my feeling, even if it makes other people uncomfortable.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I take complete responsibility for my feelings and expect others to take responsibility for theirs.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I’ll try to manage my own feelings and expect others to mange theirs.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]No one can make me feel anything.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I can learn how to both contain and express my feelings as need be.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I give myself permission to feel whatever feelings surface within me.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]My feelings need not be a burden to other people.
[/FONT][/FONT]

Steps for Managing Emotions​

1. Acknowledge that you have an uncomfortable or painful feeling.
[FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]When you sense the slightest jolt or murmur of a feeling, STOP what you are doing (at least internally) and pay immediate attention. Information is incoming.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Notice where in your body you feel the emotion (for example, intestines, chest, throat, jaw, eyes, heart).
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT]Suspend judgment about your emotional unease and substitute compassion and curiosity. Do not move on to step 2 until you’ve stopped judging yourself.
2. Identify what you are feeling
[FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Ask yourself the name of the feeling or describe it in a few words.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Be as specific as possible in capturing the feeling (that is [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]betrayed [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]rather than [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]angry, bereft [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]rather than [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]sad, disappointed [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]rather than [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]upset, rejected [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]rather than hurt).
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]If you identify the feeling as anger, dig deeper. Anger is usually a secondary feeling that covers, protects, or defends against a more vulnerable one such as helplessness, fear, hurt, or abandonment.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]I you’re feeling a number of similar feelings, identify as many as you can. For example, you may be feeling disappointed, rejected, and shocked all at once.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT]If you’re feeling conflicting feelings, resist the urge to erase one of them from your emotional blackboard. Give yourself permission to have feelings, and identify them accurately, both sad and relieved, both frightened and excited.
　
3. Experience what you are feeling
[FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Prepare yourself for experiencing sensations of discomfort or pain with a reminder that you’re doing something healthy for yourself and that experiencing this feeling will prevent you from acting out with food.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Ask yourself these important questions relating to your beliefs:

1. 1. 1. Why am I afraid to feel this feeling?
      2. What do I fear will happen if I allow myself to feel?
      3. Am I afraid that the feeling will never stop?
      4. Am I afraid I’ll go crazy, be overwhelmed, or get depressed?
      5. Am I afraid that the feeling will somehow kill me?

1. 1. 1. [/FONT]

1. 1. 1. [/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]
         [*]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Reframe your irrational beliefs about ending up in the hospital or taking your life and reassure yourself that nothing bad will happen by experiencing this feeling because, just as feelings come, they will go.[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]
         [*]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Gently push aside your resistance to the feeling and accept that a feeling is paying you a visit. Simply invite it in, nothing more. Let [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]it [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]dictate any action you take – bawl your heart out, rock or hug yourself, curl up in a fetal ball. Don’t hold anything back.[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]
         [*]o [/FONT][/FONT]Allow the feeling to stay until it’s ready to go. Remind yourself that it will subside.
         
      
      
   
   

4. Recover from the feeling

[FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Notice if you have any lingering judgments or secondary emotions about having had the feeling. (That is, are you angry that you felt dejected? Do you pity yourself for feeling lonely? Are you ashamed that you felt jealous?)
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Let go of judgments and remind yourself that feelings simply [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]are [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]and that you had a good reason for feeling as you did.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT]Etch this experience into your memory so that you will recall surviving this feeling. This will reassure you that you can bear it next time it visits.

5. (Optional) Deal with the feeling
[FONT=Courier New,Courier New][FONT=Courier New,Courier New]
o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Observe whether this feeling is common and frequent in your life. Ask yourself it there’s anything you can do to change your behavior to avoid having this feeling. (That is, are you engaged in voluntary or involuntary suffering?) Sometimes the answer is yes, as in the case of allowing people to take advantage of you. If you change your behavior and no longer allow them to use you, you won’t feel used by them. Sometimes the answer is no, as in the case of missing a loved one. Feeling sad is a natural part of breaking attachments and you must learn to bear this kind of unpleasantness if you are going to continue making meaningful connections.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]Pay careful attention to how feelings are created from your belief system. Decide if the belief beneath a feeling is healthy and rational. For example, if you don’t receive a return phone call from a friend when you expected it, you may feel rejected or neglected (or both). These feelings may come from your belief that you’re not lovable or that you can’t keep close friends. Change the belief to thinking that your friend might be busy or may have forgotten to call because she’s overwhelmed, and you’ll be less likely to feel personally hurt by her.
[/FONT][/FONT][FONT=Courier New,Courier New][FONT=Courier New,Courier New]o [/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]If you feel a need to take action, don’t make a decision about what you do in the heat of the moment. Instead, promise yourself that in order to avoid the feeling you’ve just experienced, you will in the future consider changing your behavior by doing any or all of the following:

1. 1. 1. Share your feelings
      2. Assert your needs
      3. Confront, distance from, or avoid someone
      4. Refuse to participate in an unhealthy relationship or situation

[/FONT][/FONT][FONT=Times New Roman,Times New Roman][FONT=Times New Roman,Times New Roman]

For more information contact the Office of Health Education & Promotion 862-3823​

Health Services, University of New Hampshire​

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Manage my feelings:

Kids' Health - Topics - Managing your feelings

Exercise, upbeat music, positive thinking->feel-good chemicals

Taking charge of your feelings
Tell yourself
They are my feelings. I am the boss of them. It's OK to feel sad, upset, afraid and angry. Feeling bad doesn't last for ever. I need to think about what I am feeling. I can talk about my feelings instead of keeping them inside me. I know my body. We work together to feel better.

Tell your bodyBreathe deeply and slowly to give plenty of oxygen to your body so that it will be ready to act. Give yourself time to think about what is happening. Tell that voice in your head how you feel and what you want.Get ready to leave if your body is telling you that you are not safe. Keep talking to trusted people until someone helps. We can work together to keep safe. Sorting out upsetsThink about feeling upset. What happened to you that left you feeling upset? How did you deal with feeling upset last time? Did it work?If you said no to the last question then think about how you could deal with being upset this time.Remember, you are choosing to feel upset so you can choose to feel better.

Managing your feelings

Others can't make you feel angry or sad.
Others can't make you feel lonely or glad.
These are the feelings that you choose to have.

If things go wrong
Be sure that you say,
"I may not feel great now but this feeling won't stay."

And if you find that you're taking the blame
For problems and feelings that others may claim,
These are the feelings that they choose to have.

If you act to others
As if they were you,
Then you will feel happy and they will too.

BH

***

How to get high self-esteem Believe that you are an OK person. Like yourself and make the most of your good points. Join in with others. Be willing to have a go at something new. Set yourself short-term goals that you can reach and be happy about on the way to reaching your main goal. Say thank you when you get a compliment and feel proud of your efforts.

Work at learning and practising new skills so that you feel confident in your ability. Learn to think for yourself. Keep yourself clean and tidy. Accept responsibility for yourself and your actions. Accept that everyone makes mistakes and use them so that you learn to do better next time. Believe that you deserve to be happy and relaxed. Be happy with who you are. Don't try to be all things to all people. Think about changes in your life as a chance to learn something new, meet new people and learn new skills. Be positive and notice positive things around you. Be a happy and caring person and you will attract people to you.

Draw 2 boxes on a piece of paper. Make a tick for every positive thought and a cross for any negative thought.

Dr Kim says

Having high self esteem isn’t about telling everyone how wonderful you are. It’s more about trying your best, realizing that you won’t always succeed but always being willing to have a go. You can feel good that you are a positive person and others will respect and want to be around you.

***

Manage your anger

*take a deep breath and breathe out hard
*Count to 10
*Stop and think about what to do or say, then make a good choice
*walk away and go somewhere else until you've thought about what to do
*use your words to tell your feelings
*say what you want in a firm voice, not a loud, shouting voice

AAvoid.
Don't let your anger or the anger of others control you.NNever
use your body or your voice to hurt others.GGet away
so that you manage your anger safely.EEvaluate.
Think about your choices, and then make a choice, which keeps you and others safe.RResponsible.
You are responsible for your feelings. No-one can make you angry, you allow yourself to become angry.

***


*Use anger to do a chore you hate
*exercise
*music

***

Recipes:
Welcome to do it Delicious
Jamie Oliver | Official site for recipes, books, tv, restaurants and food revolution
Ginas Skinny Recipes

Fitness
Workouts
Zumba, Curves (just google)
yoga for overweight yogis, sadie nardini on youtube

Support
dancing through life
YouTube - ‪Kanal von trulyjess‬‏
Top 50 Blogs in: Weight Watchers - NetworkedBlogs.com

Makeup
YouTube - ‪Cheryl Cole - Elle magazine cover look by Lisa Eldridge‬‏
YouTube - ‪Lisa Eldridge - A First Date Look‬‏
YouTube - ‪laura mercier‬‏

Im doing good thanks how are u doing? X

Hi Diet girl . All the information you have posted is really good . I agree with cheekychick though 6st 12 seems really tiny. I am 5 ft 3 in and couldnt imagine myself that low. Aim for about BMI 22-23 which is in the middle of your healthy range.

Thanks michillinwoman! 7stone is 18.5 BMI the minimum BMI, 6st12 would be just a bit below that. I was BMI 22-23 before and I wasn't satisfied with myself. If I saw someone of a similar height/weight, I would think they looked great but then when I saw myself, I still saw myself as overweight.. Maybe I just needed to tone up more then? I used to read fashion magazines like Elle so I think that gave me additional body issues! That's why I'm focusing on the "manage my feelings" habit of weight watchers.

I used food before as a means of control in my life; overeating to hide a feeling or undereating to feel powerful. It would work for a while but then I'd either gain weight or feel hungry or whatever and cave in eventually so a vicious cycle basically! I've gone on weird diets before- I did the detox diet (no dairy, meat, alcohol, junk food), low carb, squandering points on nights out and then eating very little throughout the week.. I wouldn't recommend saving points for treats at the weekend, at least not for me anyways, as I think it just leads to binge eating. I just do portion control now (weight watcher handbook and Portion size | Bupa UK) and exercise. I do the Weight Watcher Core Plan. I like it as I enjoy cooking from scratch and dislike counting points!

Hi carlylanky140, I'm doing good, been slacking off my exercise this week though! oops!

Oh I love the makeup tutorials on youtube so I posted a few alongside the the recipes/fitness

Hi again diet girl . BMI 18.5 may be the minimum but anything under that is under weight and you dont want to go there. You said yourself you have a problem with your body image so when you get to BMI 21-22 either post some pictures here or ask your friends ,do they think you are thin enough? Betya they will say you are fabulous

You said one thing that fightened me there as well that "you used to undereat to feel powerfull". Please dont starve yourself to feel in control. Loosing the weight slowly and steadily is so much healthier .