Mental State

"My Buddy Diet”

Mental State

“My Buddy Diet – DREAM” lifestyle changes.

Week 1

Mental State: This week concentrate on realistic assessment of who and where we are today and were we want to be in 1week, 1month, 6 months, and 1 year. Visualize one by one the changes in Diet, Rest, Exercise, Activities, and Mental State. Visualize what you will look like in one year. Visualize your success. Plan your thank you speech to be given in one year to friends and family. Remember no one said this was going to be easy; but, it’s doable by me…now.

Every morning look into the mirror with out clothes on and say good morning to yourself and then say:

“Today is the day I DREAM to be better”. “Today, I will do my best to love myself and my family and change my lifestyle for the better.”

1. This week we need to set realistic goals. Goals for diet lifestyle changes, weight loss goals; goals for inches lost; goals for percentage of fat loss; goals for lowering BMI; goals for rest; goals for exercise; goals for activities and goals for mental health and wellness.  
2. Wright your goals down and write your Buddy's goals down so you can help your buddy achieve their goals.
3. Talk to your BUDDY everyday. Go over your day and listen to their day and together know you have a lifeline.

Week 2

Mental State:  This is perhaps the toughest part of changing your lifestyle. Your mind will tell you over and over that you don't need to change. Your OK just the way you are. Your body now likes comfort food along with your addiction to sugar, or caffeine or food craving allergies. Your body likes to overeat and over indulge with fats and carbs. It likes binge eating. Your now taking control. There is a new sheriff in town. Its the New You.

1. Anytime you feel week and want a sugar fix or some other fix say the Mantra. Shout it out if you need to (It helps sometimes). 
2. Learn that hunger pain is ok, its a badge of courage that says your winning. Assure yourself that your getting enough food its just your body screaming for a fix.
3. Tell your friends and family that your on the "My Buddy Diet" on your Waay to Get Fit and seek their help in seeing you through.
4. Those friends and family that don't help or won't help, Ask them again. Tell them you need their help as a Buddy helper and ask them if you can call them on the phone if you need support.
5. Drink a fruit smoothie made of just fruit or a protein shake with low carbs and low fats.
6. This is one meal one day at a time stuff. At the end of each day say your mantra.
7. Call your Buddy no matter what time of the day or night if you just can't take it anymore.

Week 3

Mental State: Your still at risk of falling off the wagon... But your not going to give in- not this time.

1. This week your mind is still playing games with you. Know that some of the cravings are real food addictions and allergies. Things like sugar, caffeine, and food dyes and additives can be addictive. If your craving it's just your body winning the war.  
2. Call your Buddy and talk about your cravings and problems.
3. Remember this is a lifestyle change. If you eat poorly one meal the next meal correct the problem. Remember one meal at a time. 
4. Ask your friends to help you stay on your lifestyle change. Friends want you to do well and live longer.

Week 4

Mental State: This week again concentrate on a realistic assessment of who and where we are today and were we want to be in 1week, 1month, 6 months, and 1 year. Be happy in your successful start. Again Visualize one by one the changes in Diet, Rest, Exercise, Activities, and Mental State that you have made. Visualize what you will look like in one year. Visualize your success.

1. If it's going to be its up to me. You have to make the food eating and lifestyle choices one at a time.
2. When out with friends it's easy to make poor choices is you let your self. Concentrate.
3. Think about your day. What are your emotional or stress eating triggers or times. Learn why you think about food or snacks at a particular time. If you know the trigger you can stop it.
4. If your making poor choices over and over, ask yourself if your sabataging yourself.  If you are then stop it.