I blew it! I just ate enough calories for a whole week in that one meal!!! I'm out of control!
​Don't wait till Monday to get back on track. Start right now.

So you ate.. a lot. You may still be feeling full and bloated from all of the stuff you just ate that you know you shouldn't eat but you ate it anyway.

Take a deep breath and let's get back on track by regaining a sense of control..self-control. 

Here Is How.
THE HUNGER WAVE CHALLENGE

1. Starting NOW, commit to yourself that you will not put another morsel of food across your lips UNTIL your body signals that it is ready by sending 2 waves of hunger. You can have water, but >>> nothing other than water. No gum. No hard candy. No chocolate cake. Water.
2. Wait for Wave #1 to hit. Once you feel it, or think you feel or sense it, drink one full glass of water, but no food, gum, or candy. Notice how long this takes for your body.. digestion times vary for different body types.
3. When Wave #2 hits, eat a meal around but not over 400 calories. See if you can omit carbs and refined sugars from this meal. Eat slowly. Put your fork or spoon down between bites. End your meal with a little swish of mouth wash (not chocolate flavored). Now plan out or decide what you will eat for your next Second Wave Meal.
4. Repeat. If you get back off track at any point, all you need to do is start again at number.

.Please notice:

• How long you go between meals before feeling your second wave of physical hunger
• How quiet your mind is if not woke up by carbs/or refined sugar.

Why does this work. 
You are gaining a "self-control" momentum. When we feel out of control with food or anything else, anything goes. We eat anything. Do anything. We might feel bad about it but not bad enough to change it. Our go to phrase is "f*ck it" I'm off track anyway. I blew it weeks ago. I'm already overweight. Might as well.

This mentality comes from a strong momentum of being out of control. No one is driving the bus. No one is at home and in charge here. 

When you take a small step and focus on just the period of time between now and the next time your body feels hungry, it's doable and kind of fun. Then every time you say "No.. I think I'm going to wait to see if I can feel or sense that hunger feeling because I want to see how long it takes my body to digest this meal I just ate", you feel in control. Then when you drink your glass of water after wave #1, you feel even more in control. Then wave #2 comes and you eat the meal you planned for.. meaning you put time and energy into planning and actually thinking about what was going in to your body, you build even more energy onto that in control feeling.
Then you plan your next meal..and on and on and on. The feeling of control builds and now you have a positive momentum. Someone is in charge and that someone is you. It feels amazing!!!!!
It really is that simple. You really can do this. Try it. Start right now. Comment and let me know how it goes.
​

I was watching a movie on Amazon Prime last night called Brittany Runs a Marathon. Odd title I know but late at night I'm not too picky over movie choices. It was actually a good movie that addressed many of the social and emotional aspects of being overweight and trying to lose weight. So in this movie, Brittany's friend said the phrase "little goals".. and that really stuck in my mind.

So many times when we look to make a change to our bodies or our diet or our lifestyle, we 

>>> stand there looking at this big mountain and become overwhelmed and discouraged. This instantly makes us drop the idea all together.

Take your eyes off of the mountain. If you go into anything focused on the enormity of the undertaking, you immediately drain any passion or enthusiasm that you may have had to get started. You need that passion and enthusiasm. That is your fuel!
Instead, know what the big goal looks like but then zoom back out to the very next step in front of you. If you can do that, you are winning the greatest part of the mental game. If the mind is allowed to become overwhelmed, then forget about it. Your plans are doomed. Your mind won't support them. However, if you can keep your mind from focusing on anything except one doable step... bingo!!! Of course, this is more difficult than you may think. Our minds love to wander off into the future and overwhelm and frustrate themselves quite often. You will have to be a vigilant caretaker of your mind during the "get my new habits started" phase.

Little Goal #1- Start 3 New Habits.
Habit 1- Keep your minds focus zoomed in and don't allow it to even look at the mountain.
Stop and think what your first step should be and start. Do it. Don't wait until all of the circumstances are perfect and well planned. Do it. Do it after you finish reading this. Do it sloppy. Do it messy. Make mistakes. Look like an idiot. Embarrass yourself..but do it. Maybe it's touching your toes 10 times, or trying. Maybe it's standing with your arms out and twisting in place for 60 seconds. Maybe its finding that big water jug and filling it up and putting it beside you on the couch. Just do something.

Habit 2- Read something every day for 7 days about healthy food and exercise. Look at other peoples before and after pictures. Research exercises that look fun. Watch YouTube Videos about peoples weight loss journeys. This is your fuel. You need fuel to power up enough to create change. Don't skip setting up this habit. If you are reading this you already are on some device with internet access. Start googling.

Habit 3- Do one thing different this week consistently. Take one thing that you learned during habit 2's research and inspiration step and do it everyday for 7 days. If you allowed your mind to look at the mountain and talk you into skipping a day.. it's ok.. refocus. Realize your mind took it's focus off of the single step, looked at the mountain, whined "toooooo harrrrrrd", you listened to it and did nothing. You forgot to redirect your mind to today's step. Now decide it's never too late to pick that foot up and take that step. There is no expiration date on next steps. You never use up all the next step opportunities. Take it. Then take it again.. and again.. and again.