Resist Temptation: Chapter 4
1. Visualize the Consequences (pg.54)
"The long-term gratification of not eating that pasta dish, and sticking to your plan of losing weight can be a more satisfying thrill, especially when you move closer to your goal, start wearing clothes that you haven't been able to fit into in years, or your doctor takes you off medications for your high blood pressure, diabetes, or high cholesterol. Each situation should lead to a quick cost-benefit analysis, and if you do the correct calculations, you find that the long-term cost of indulging in your craving far out-weighs the short-term benefit."
I think of it this way ... go ahead and eat those fries PC ... and "then what"??? ... I try to fast-forward mentally to possibly avoid a bad decision ... an unnecessary guilt later ... It will ONLY satisfy me temporarily ... and as I've learned this journey is worth more than just temporary gratification ...
2. Keep Out of Reach pg. 54
"Controlling your food environment is a smart way to avoid making yourself vulnerable to temptation."
Out of sight out of mind ... simple enough ...
3. Create a Temptation "Plan" pg. 54
"Temptations won't suddenly disappear from your environment. Since temptation is a permanent part of the world we live in, its best to create a plan to deal with it."
I was truly intrigued with this one ... I had already created a list of my personal triggers, but this is taking it a step further ... once I do face these situations ... I need a valid plan of action ... Such as ... when my fast food desires increase while in the car ... find an alternative route ... When the vending machine is calling my name at about 3pm ... lol ... pull out a piece of fruit, gum, or drink water ...
B: HG English Muffin w/ FF Cream cheese, 6 Strawberries (145cals)
S: Yogurt, 1 Large Apple (180cals)
L: Grilled Chicken & Broccoli & Carrots w/ Steamed Seas. Brown Rice (279cals)
S: Pear, Orange Slices (186cals)
D: Lean Gourmet - Pizza Snacks (270cals)
S: 2 Provolone Cheese Sticks, 1/2 cup applesauce (240cals)
Total Calories: 1,300
Exercise: 45 Mins Treadmill