Day 14: Setting Yourself Up for Success

I have now been on this diet for a full two weeks and I have not cheated once.  I truly believe part of this is that I set myself up for success.  That doesn't mean I won't ever have a setback - it just means I am trying my best to put myself in the position of facing a difficult situation.  These tips are for a fasting diet, but you can incorporate them into your own weight loss world.

Environment:

• Clear the Cabinets:  I gave all of my junk food away.  All of it.  Cookies, candies, chocolate all went in a big bag to work.  I also got rid of brownie and cake mixes, chocolate syrup ... anything that could tempt me.
• Set up Support System:  I have told just about everyone I know that I am fasting.  Friends, family, colleagues, random people on the street (okay, not them but you get the point).
• Visual Cues: I keep all my fasting food on an island in the kitchen.  I know this isn't possible for everyone, but for me it works.  My potassium supplement is on the kitchen counter, I see it every day multiple times a day and have not forgotten to take it yet.  
• Stay Stocked:  Right before I started I had a major grocery run.  I bought a ton of bottled water, diet sodas, wheat bran, bouillon, Crystal Light, etc.  I have everything I need on hand so I won't have a reason to be without food or need an emergency run.  I also avoid going to the store.  I had my food delivered from Safeway.  It's $12.95 delivery charge and for me it's worth every penny to avoid the temptations at the grocery store.

Internal:

• Ask Yourself Why do I Want to Lose Weight:  No matter what your reason, write it down, put it on a mirror, your fridge, somewhere you will see everyday.
• Set a Goal:  I have two goals.  A weekly short-term goal and a long-term goal.  Short-term: I shoot for 3 pounds every week.  If I get more than that, it's a success.  If it's not I just reset that goal for the next week and continue on.  Long-term:  I want to lose 75-85 pounds.  I keep that in mind off in the distance knowing it will take time, but I will get there
• HALTS: Ask yourself are you Hungry, Angry, Lonely, Tired, Sad.  This technique is used in a lot of groups including weight loss.  Why do you want to eat?  If you're tired, sleep, don't eat.  Sure, it's easier said than done - but it's important to start being mindful about eating.  I have been a mindless eater much of my adult life and that's how I got here.
• Plan for Setbacks:  I realize 3 pounds a week may not always happen.  However, if I lose just one pound next week I will still have an average of more than 3 pounds.  Remember, if you follow the plan, it will happen.