A grab bag of notes from Noom

Motivation SOS plan

1. Warning sign - eg, I'm not logging meals
2. Danger zone - eg, I've missed two days when I didn't log meals
3. Reaction - eg, email from coach

This is really what got me back onto Noom in the first place!

Breathing


Falling out breath - Deep inhale, one more sip, exhale with a big sigh.
Box breath - in (count of 4), hold (count of 4), out (count of 4), hold (count of 4)
Emptying breath - in (count of 3), out (count of 6) emptying lungs completely

Behaviour chain


That drives habits (good and bad)

Trigger - Thought - Action - Consequence

Triggers can be environmental, biological, mental, emotional or social

Consequences can be physical, physiological, psychological or emotional.

For example:

trigger - tired or low energy after work and before dinner
Thought - a snack or glass of wine will make me feel better, and it's the end of the day so I deserve it
Action - raid the fridge

Thought Distortions


For example: If I eat a salad, or drink Heineken Zero, people will think I'm a bit weird.

Truth is, nobody actually cares.
  • All or nothing thinking - I had a big lunch, that's it, I'll never sort my weight out.
  • Mind reading - the 'weird eating salad' thing. I'm mind reading what I think other people think, but not very well.
  • Unhelpful rules - some things we like more than others but we finish everything on our plate.
  • Justification - I had a light dinner so three beers is fine. (no, that was a planned retreat!)
  • Delusional thinking - A fourth beer won't matter
  • Exaggerated thinking - I didn't get through my to-do list at work so my quarter is ruined, I'll never claw it back now.

Eating types

  • Fuel eating - eat to live, fuel foods like lean steak
  • Fun eating - live to eat, fun foods like Strawberry Fare desserts
  • Fog eating - where did that loaf of white bread go
  • Storm eating - wolfing down the tim tams like I can't stop





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