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I have been away for over a month as I came down with the flu for 3 weeks and then did not get myself back into eating correctly until yesterday. I did not overdo it but I still was not watching it as well as I should have.
I have started back at the Weight Management Clinic at the Diabetic Clinic. I was seeing a therapist there to find out why I over eat as I thought that was very important. From what I learned, it was a reflex protection mechanism I used to compensate for how I was treated as a child. My response to food was my way of dealing with punishments and rewards in my childhood. I could blame my parents but both are gone now and I know they were only trying to do their best for me. I just have to make sure I do not repeat the mistakes with my children and only repeat the good things. My therapist did say one thing that finally hit home, which I will have to repeat to myself quite often to get it to stick. She said you can find out all the whys but that will not change the behavour. I have to change the emotion to change the behavour. That really struck home. When I feel the emotions that lead me to overeat I have to learn techniques to change the emotion that arises. So we are learning new techniques to change the emotion. There are 13 techniques and I hope to memorize and use 2 every day. Today am going to work on;
1. Write down 10 reasons I want to lose Weight. Read these motivations every day.
2. Then give myself credit. Learn how to speak well of myself. Every time I make a good food choice say "Way to Go" "I deserve to lose weight"
That is my homework for today.
She also said that I have to think that food is medicine not a way to kill myself. To get better I have use food as a medicine and take the medicine in the right amounts and at the right times. As I do with my high blood pressure medicine and metformin.
This is not a diet but the way I will have to live the rest of my life. The operative word would be "Live".
So, I am proud I got back on the journaling. I am proud I went back to the clinic. I deserve to feel better and live longer!
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1492 kcal
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Líp: 42,76g | Prot: 70,96g | Carbs : 221,52g.
Pequeno Almoço: International delight, flavored coffee, butter, Rye Bread. Almoço: Quick French Onion Soup. Jantar: Asparas Topped with Creamy Tarragon Sause, White'n Wild rice, Grilled Salmon with Mud & Herbs. Snacks/Outros: creamy dill sauce, milk, Wasa . mais...
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3616 kcal
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Exercício:
Trabalho Doméstico - 3 horas, Trabalho de Escritório - 4 horas, Caminhar (Lento) - 3/kph - 40 minutos, Descansar - 8 horas e 20 minutos, Dormir - 8 horas. mais...
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