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Plan of action - october 2008 onwards

MY PLAN OF ACTION FROM 1st October 2008

Remember how I felt after the food binge from 26th Sept to 30th Sept 2008 – ate what I wanted completely off plan – felt bloated, sick, constipated, acidic tummy – don’t want that anymore do you!!!
Plan each day/week by Thursday – before group on Friday morning and before shopping
Only buy things with known syn values
Hide away high syn treats such as biscuits & crisps & chocolate
Try something new each week – recipe, fruit or veg
Don’t let my inner emotions get to me and start comfort eating
Plan to EXERCISE at least 60 mins each day – in addition to walking I do during day and at work
Keep active/occupied – so am not thinking about food
Syn free food always available for snax
Try to snack on SUPER-FREE FOOD (free on red & Green)
Drink at least 2 ltrs water a day
Don’t let one bad day become one bad week/month etc
Keep diary/blog of food diary/activities/emotions etc DAILY
Don’t bring myself down to level of others
Ask for help & Support – tackle problems head on – don’t shy away from criticism it may be constructive criticism
Stand up for myself whenever feeling down/put upon/used/taken for granted
Try & make family understand my feelings/problems and ask them to respect what I am doing and avoid offering me temptation
Emotional Eating – BE-AWARE of it - and tackle the problem when it happens.

Restart from 01.10.08– new start new challenge
Write a weekly plan & stick to it
Why do I want to lose weight?
I. Health
II. Look Good
III. Happiness
IV. Live Longer
I am ready for to commit myself to sticking to plan – without weakening to any distractions

I. December – Parties & Xmas – Plan it
II. Unexpected problems/stresses
a) Ill health – can’t be helped
b) Stress/depression – talk it through with someone – ask for help
c) Cravings - include in plan
Support from:-
a. Kevin – Hide all bad stuff
b. Ben – Throw away his leftovers
c. Mum & Dad – Incentives – Weigh more than DAD!!
d. Carol & Pete – No Yorkshire puddings or high syn/high fat food and only yogurts for pudding.
e. Alicia – send a copy of food diary each evening
f. S/W Group – life lines & internet groups

1.Set up PC chart to record losses
2. Mobile reminders – B, L, T (7am, midday & 6pm) 6.45pm record Food diary & send off
3. Write down food plan & shopping list at same time
4. Commit to 60 mins exercise a day
5. Drink 2 litres water minimum
6. be positive
7. Don’t let food be my comfort when am down

8. Remember:-
“If I want to be thinner, I must be clever sinner”
9. Only have what’s on food plan
10. Last but no means least:-

Not Sticking to Plan Re-Read Books
Make a Plan for Week Ahead
Too Many Treats Make Low Syn or Syn Free Treats
Ensure Plenty of Low Syn/Syn Free Snacks available
Not Enough Exercise Start Walking/Cycling Daily
Aim to do Average of 10,000 steps a day over a week
Aim to increase distance cycled
Boredom – Same old food etc Start Experimenting with New Foods
Plan Special Meals
Try new Recipes
Adapt favourite recipes
Depressed/Stressed Losing Weight/Getting Back in control will help
Temptation – always there Don’t Buy Tempting Items
Always Have Hi-Fi bars available
Chocolate Cravings – Freeze Chocolate
Make own snacks
I am Lazy Get Motivated
Listen to Motivational CD’s
Use Hypnosis CD’s
Sleep at Night not During Day!!!
Use Stuff on BT Vision to get variety
Keep Putting off Start Date – e.g I’ll start tomorrow/next week Start Now – 02/05/2008 – Aim for loss no matter how small
Don’t let a small “off plan” incident put you off – Remember tomorrow is a fresh start!!
Remember that Flexi Syns are allowed – occasionally!!
Lack of Inspiration Re-Read Magazines
Actively join internet groups
Stitch reminder for purse etc
Set small personal targets & rewards
Lack of Support/encouragement Get family & friends to cheer me on


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4th October 2008

DAY/DATE: 4th October 2008

PLANS FOR THE DAY: - Ben to in-laws overnight after spending morning with Ann & Ken his carers.
......................................................................................... HEA1: Milk
Hi Fi Bar
42g All Bran


2 x lasting satisfaction yogurt
Apple, Grapes, Banana


Soup – Home-made mushroom
S/W Quiche


Pork, Bacon, Egg x 2, mushrooms
2 x Tesco H/L Cumberland Pork Sausages (1 syn each) = 2
Baked Beans = 100g = 4 syns


Hifi Bar – HEB
Ginger/Chocolate All Bran Cake – All Bran (HEB) Choc options = 2

Total syns for day:


Min 1 litre




Happier than yesterday

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