John; I rode the bike for 60 minutes last night, 16.5 miles, and 675 calories. I celebrated by indulging in a fabulous meal with friends at a local country French restaurant. I had the low-cal Napoleon for desert.
I read the following article which, I believe supports, our “process” theory. I have edited it for content, and to run in the space allowed, but I think it is worth reading if only to give you an idea of why I call it the zen of dieting.
Fitness, unlike when people go on a diet to lose weight, is a lifelong goal. So, you are not going to be looking for immediate and dramatic results, but rather long-term, life-changing benefits.
Step 1: Embrace small, subtle changes
Be more compassionate and gentle with yourself. If you are not insistent on immediate results, you can allow yourself to accept, and even embrace, small, subtle changes – rather than only being satisfied with dramatic, instantaneous shifts. Take it slow and easy, implement realistic and doable changes.
Take one or two things out of your diet each week, and add as little as 10 minutes of walking per day, three times a week, to your exercise routine.
Step 2: Make minor changes to your diet
Here’s how to set yourself up for success with dietary changes:
- allow yourself to reduce sugar intake by cutting out candy, and reducing desserts to weekends only, rather than cutting out all sugar right away
- reduce overall caloric intake by only eating what is on YOUR plate (no grazing from your children or spouse’s meal)
- take out fried foods for a day and eliminate one trip a week to the fast food drive-through, a week at a time
Step 3: Do not allow yourself to fail
No berating, no condemning and no starting over. This is a program that will have its good days and bad. Accept that there will be times when you won’t live up to your own expectations, but remember, this is a long-term, life-changing, life-benefiting program, not a quick sprint. And in life, life happens, and sometimes it gets in the way of what you had planned. Have a sense of humor and rearrange your schedule when necessary, instead of giving up, accepting failure, pigging out and eliminating exercise for a week, and then promising to begin again on Monday.
Step 4: Visualize your success
Use your mind as much as you use your body by mentally projecting into your life exactly what it is you want. This is a very important piece of the puzzle, one that most people forget to use entirely. Picture yourself in your new body, and living in your new life. See yourself enjoying healthy meals, stopping when you have had enough to eat, and exercising regularly (with a smile on your face).