Dr Phil Mc Graw - "The Ultimate Weight Solution" - Chapter 1

I started chapter one on 4/12/11
Introduction is done:
I hope that these books truly give me the skills to a better me :)

Putting Your Weight on Project status:
PROJECT STATUS means that you do not neglect to take care of yourself first
STEP 1
Determine your get real weight
--- my get real weight is 150 - 165

STEP 2
Check and record your current weight and waist measurements
---weight 221
---waist

STEP 3
Clear your environment of "low-reponse cost, low-yield food"
in plain terms these are foods that you just gulp and gain - easily ingesdted, overly convenient and requiring little or no preparation on your part
---funny thing as i read the list many of the items on there I was told to keep near me for a quick snack like nuts and peanut butter, so this step is going to be hard

STEP 4
Stock your kitchen with "high-response cost, high-yield foods"
--- i will study the list and get back to you

STEP 5
Prioritize exercise into your life
aerobic and weight lifting 3 to 4 times a week
---it was interesting that he writes about lifting weights, i always thought that it would be counter productive to lift weights if i wanted to lose weight as lifting weights build muscle and muscle weighs more than fat ... but it is a must so it looks like i need to sit down and write out a plan ... hmmmmmmmm

STEP 6
create accountability
we all need teammates to give us a push
your team mate is the person that you will at least once a week if not daily report on your compliance with your food plan and your exercise programs and the number of pounds you have lost
--- i have 2 team mates on line - thanks kim and michelle ... hoping to add a few team mates that live a little closer


--- KEEP A PERSONALIZED FOOD DIARY (i will do this on the blog)
this will help keep track of where your calories go and what you can do to make yourself healthier
 use the food diary to meal plan

Sleep Step 9

Step 9: The Rest of Your Life
Give your body some time to adjust to the changes you're making: cutting caffeine, quitting smoking, limiting alcohol consumption, establishing a patterned bedtime, incorporating exercise into your daily routine and transforming your bedroom into a sleep sanctuary.

Getting 7 hours of sleep a night will help you look and feel younger, improve circulation, help lower blood pressure, reduce levels of stress and inflammation, strengthen your immune system, improves memory and helps to control body weight.

If after 4 weeks (longer if you're attempting to quit smoking) you don't see a marked improvement in your sleep pattern, speak to your doctor about your circumstances. If you're taking medications, that could be affecting the way you sleep - or you could simply need professional help to de-stress and identify those life factors that are prohibiting you from getting the sleep your body so desperately needs.

No more naps at work

Michelle, has told me no more naps at work, when i feel sluggish and tired i am suppose to get up and go for a walk ... so that is what i have been doing :) thanks for the motivation michelle.

Weigh in

I can't seem to stick to a weight loss plan :(
When i weighed in yesterday i am at the heaviest i have ever been and that discourages me .. being 225 is JUST YUCKKY!
Last week i ordered the Dr. Phil the ultimate weight solution book series and intend on taking control of my life.
Today my goal is just five pounds :)
Today my goal is to read chapter one
I will blog this journey :)