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CALCALC.DOC
CALORIE CALCULATOR
Anyone who wants to lose or maintain weight must simply
consume less calories than their body burns. The average woman
will maintain weight at about 2,000 calories a day. For the
average man it is about 2,500. If you eat about 500 calories a
day less that it takes to maintain, you will lose about a pound
a week (if you burn 3,500 more than you eat in a week, you will
lose 1 pound).
Counting calories is not the easiest thing for most people.
After counseling people for several years at a weight control
center, I found that if logging of food eaten and calories
contained was made easier, a person was usually more successful
in losing weight, or knowing the reason why not.
This program contains over 280 foods and their calorie
content per unit (each or per ounce). The first time you run
this program, I strongly suggest you print out the entire list
of foods and their calorie content. Use it as a shopping guide
and as an aid as a meal planner. NOTE: AS REQUESTED BY USERS,
THE PROGRAM NOW CONTAINS FOODS THAT SHOULD NOT BE ON ANYONE'S
DIET, INCLUDING CANDY BARS. THEY ARE LISTED SO THAT IF YOU DO
"BLOW IT" YOU CAN KEEP A LIST OF THE CALORIES CONSUMED. TRY
NOT TO REPEAT EATING OF THESE FOODS. You will see, that at 160
calories PER OUNCE, even an innocent 4 oz. bag of Sunflower
seeds can add 640 calories to your daily total. Also, foods
with refined sugar will set up a chain reaction compelling you
to eat more. Avoid foods with SUCROSE (refined white sugar)
at all costs. If you want sugar, eat fresh fruits. Even 4
whole oranges only have 320 calories and are far more filling
than a couple of candy bars. They are also better for your
body.
Once you start your diet, enter the foods that you have
eaten for a meal or for the entire day. The program will total
the calorie content of the total amount of each food eaten and
give you a total of each meal or keep adding foods for the
whole day.
You can now save the information in the file "CALCALC.LOG".
Every time you save a meal, it is added to this file which you
can print when you wish. If you want to edit this file, use
the NOTEPAD editor that comes with Windows 3.0. You can add or
delete whatever you wish. You can also erase this file and
start a new one automatically if you want to.
The food database "CALCALC.DTA" is a pure ASCII text file
and can be edited or foods added with the NOTEPAD editor.
Just add the food (up to 21 characters), the calorie content
per unit, and the numeric calorie content per unit. If you do
not plan to edit the list, pay no attention to this paragraph,
otherwise, when you view the list, it will become clear to you
what to do. MAKE A COPY OF "CALCALC.DTA" BEFORE EDITING THE
LIST OR ADDING FOODS FROM THE PROGRAM. IF YOU MAKE A MISTAKE,
YOU CAN ALWAYS RETRIEVE THE ORIGINAL FILE.
Keeping track of every calorie you eat is the absolute best
way to lose weight. Try to keep the daily calorie total
between 1200 and 1400. At this amount, you should lose between
1 and 3 pounds per week, depending on your beginning weight,
activity level, etc. Do NOT eat less than 1200 calories per
day. You should eat foods with bulk to feel satisfied. Eat a
lot of fresh fruits, raw or cooked vegetables, salads (with no
dressing or very small, measured amounts of low-cal dressing)
and low calorie, whole grain breads.
------------------------------[ end ]-----------------------------------
CALORIES.DOC
Weight Loss vs. Calories
The purpose of this program to let you calculate and
see the effect caloric intake has on weight loss. The program
works best when you have been on a diet for 6 weeks or more
and have kept a count of your daily (therefore weekly)
calorie intake. However, you can give the program estimated
values and it will calculate them. The big benefit is to let
you see how as little as 500 calories a day, more or less,
can result in a 1 pound gain or loss per week.
Looking at the form, you see that you are to enter the total
pounds lost in the first box. Then you enter the total number
of weeks that it took you to lose that amount of weight.
Hopefully, you have been counting calories each day and know
how many calories per week, on the average, it took you to
loose the weight. If you know, enter it in the box for
either a woman or man, whichever applies. If you don't know
how many calories you ate, an average amount is supplied
for you in the boxes. Normally, a woman should be on about
a 1200 calorie per day diet, and that would result in the
8400 calories per week that you see. A man would be on just
slightly over 1400 calories per day, or 10,000 a week.
Once these values are entered, click on the "Calculate" box
and the resultant values will be displayed for all items.
The primary objective of this program is to let you see how
many calories per week and per day it will take you to stop
losing weight when you get to GOAL. However, you should
continue to count calories and take in just the amount it
takes for you to maintain and NOT GAIN the weight back.
After some period of time (usually a couple of months) you
will be in the habit of taking in the right amount of
calories per day to maintain your new weight level. If you
start to gain, just go back on the diet and calorie counting
to lose it before it creeps up to become a problem again.
Knowing what you eat (FOOD LOGS) and the calorie amounts
consumed per day/week is the only truly effective way to
lose weight and keep it off. Always eat healthy when dieting.
Eat a lot of raw and cooked vegetables and a lot of fresh
fruit for the bulk of your calories.
There is quite a bit to learn from this short and
compact program.
--------------------------------------[ END ]---------------------------
DIET_QES.TXT
"I eat three well balanced meals every day, especially breakfast."
"I include a lot of vegetables (especially raw) in my meals."
"I keep a food & calorie log of EVERY morsel of food I eat every day."
"I limit my calorie intake to 1200-1400 per day."
"I eliminate fats and oils from all my foods and cooking."
"I ONLY eat while sitting at the dinner table and NEVER while cooking."
"I reward myself with hobbies, clothes, entertainment, but NOT food."
"If I must snack, I use crunchy vegetables and fruit (and add to log)."
"I put all my food that I have measured on a plate. No 2nd helpings."
"I use smaller plates so what I am eating looks (and feels) like more."
"I cut all food in very small pieces, including apples & oranges."
"I eat slowly, small bites, and chew very thoroughly."
"I make snacks like Diet Strawberry soda/crushed ice in wine glass."
"I make meals elegant with China, Crystal, etc. to enjoy what I eat."
"I put my fork down on the plate between every bite to 'slow-down'."
"I concentrate on what I am eating at mealtime and not TV, etc."
"I leave table after eating and wait 20 minutes before starting clean-up."
"I immediately throw left-overs in the garbage or store in 'fridge'."
"I brush my teeth immediately after a meal, signifying meal is over."
"I eat a dill pickle after meals (dill fools taste buds as sweet)."
"I grocery shop when I have eaten and am not hungry at all."
"I drink several extra glasses of water & diet sodas every day."
"I only eat out if I can take food with me or get diet food."
"If I should binge, I start back on my diet at the very next meal."
"I make sure I keep notes and records of problems to avoid in future."
"I stay busy, especially between meals when I might snack."
"I keep legal snacks (carrots, pickles, cauliflower) ready to eat."
"I go weekly to a weight group and never miss a meeting."
"I set weight goals, but do not get discouraged if I miss them."
"I avoid alcohol, drugs, salt, fried foods, and sugar."
DIETALL.DOC
Overview of all of the Dieting Modules
and skill areas
---------------------------------------------------[ more ]-------------
Diet Evaluation Questions
This is the most helpful program on the entire disk, in
terms of the potential value to the dieter. The heart of the
program is a self-test of 30 items for self-evaluation. You
read each item and decide if it applies to you Never, Always
or somewhere in-between.
It is not so important how you do on the test. What is
important is that every single item is a strong dieting aid
to help you lose weight, change bad eating habits, and help
you stay on whatever diet you may be on. You should not try
to be TOO good and consume less than 1200 calories per day...
and you should make sure that most of the 1200-1400 calories
is food of bulk, like fresh vegetables and fruits. Remember
that a half of a cantaloupe is far more satisfying than one
medium banana.... a whole orange is better than 4 oz. of
orange juice....3 oz. of cooked chicken and two slices of
bread is more satisfying than than a hot-dog and bun (but
both have the same calories).
So you should certainly print out the 30 items and make a
point to try to stick to "ALWAYS" for every one. If you do,
you will be far more successful in both losing weight as well
as keeping it off. Also, you should enjoy the messages in the
message section.
--------------------------------------------------[ more ]---------------
CALORIE CALCULATOR
Anyone who wants to lose or maintain weight must simply
consume less calories than their body burns. The average woman
will maintain weight at about 2,000 calories a day. For the
average man it is about 2,500. If you eat about 500 calories a
day less that it takes to maintain, you will lose about a pound
a week (if you burn 3,500 more than you eat in a week, you will
lose 1 pound).
Counting calories is not the easiest thing for most people.
After counseling people for several years at a weight control
center, I found that if logging of food eaten and calories
contained was made easier, a person was usually more successful
in losing weight, or knowing the reason why not.
This program contains over 280 foods and their calorie
content per unit (each or per ounce). The first time you run
this program, I strongly suggest you print out the entire list
of foods and their calorie content. Use it as a shopping guide
and as an aid as a meal planner. NOTE: AS REQUESTED BY USERS,
THE PROGRAM NOW CONTAINS FOODS THAT SHOULD NOT BE ON ANYONE'S
DIET, INCLUDING CANDY BARS. THEY ARE LISTED SO THAT IF YOU DO
"BLOW IT" YOU CAN KEEP A LIST OF THE CALORIES CONSUMED. TRY
NOT TO REPEAT EATING OF THESE FOODS. You will see, that at 160
calories PER OUNCE, even an innocent 4 oz. bag of Sunflower
seeds can add 640 calories to your daily total. Also, foods
with refined sugar will set up a chain reaction compelling you
to eat more. Avoid foods with SUCROSE (refined white sugar)
at all costs. If you want sugar, eat fresh fruits. Even 4
whole oranges only have 320 calories and are far more filling
than a couple of candy bars. They are also better for your
body.
Once you start your diet, enter the foods that you have
eaten for a meal or for the entire day. The program will total
the calorie content of the total amount of each food eaten and
give you a total of each meal or keep adding foods for the
whole day.
You can now save the information in the file "CALCALC.LOG".
Every time you save a meal, it is added to this file which you
can print when you wish. If you want to edit this file, use
the NOTEPAD editor that comes with Windows 3.0. You can add or
delete whatever you wish. You can also erase this file and
start a new one automatically if you want to.
The food database "CALCALC.DTA" is a pure ASCII text file
and can be edited or foods added with the NOTEPAD editor.
Just add the food (up to 21 characters), the calorie content
per unit, and the numeric calorie content per unit. If you do
not plan to edit the list, pay no attention to this paragraph,
otherwise, when you view the list, it will become clear to you
what to do. MAKE A COPY OF "CALCALC.DTA" BEFORE EDITING THE
LIST OR ADDING FOODS FROM THE PROGRAM. IF YOU MAKE A MISTAKE,
YOU CAN ALWAYS RETRIEVE THE ORIGINAL FILE.
Keeping track of every calorie you eat is the absolute best
way to lose weight. Try to keep the daily calorie total
between 1200 and 1400. At this amount, you should lose between
1 and 3 pounds per week, depending on your beginning weight,
activity level, etc. Do NOT eat less than 1200 calories per
day. You should eat foods with bulk to feel satisfied. Eat a
lot of fresh fruits, raw or cook vegetables, salads (with no
dressing or very small, measured amounts of low-cal dressing)
and low calorie, whole grain breads.
--------------------------------------------------[ more ]---------------
DIET FOOD SHOPPER
This program is simply a shopping list of diet food
items that you might want to get when you go shopping. There
are about 180 items in the list. The program will present a
"screenful" at a time for you to select from or, using the
SCROLL BAR for More Items, the next screenful will appear.
The program is self-prompting and if you decide you do not
want a print-out, you can stop the program to end at any time.
The program uses the file "DIETSHOP.DTA" to read the list
of foods. You can add to or change the list using any text
processor in NON-DOCUMENT mode. Just make sure that "END" is
always the last item in the list.
-------------------------------------------------[ more ]---------------
AVERAGE WEIGHT LOSS
This is a section designed to let you record your
weekly weigh-ins along with the date. When you have entered
one or more records you can total and average your weight loss.
Then you can store the dates and amounts in a file. The next
time you want to add to the records, just load the existing
file and add the current week to it. The program will do the
new calculations and allow you to store both the old and the
new data in the file "LOSS.DTA". You can also elect to make
a hardcopy on your printer.
--------------------------------------------------[ more ]---------------
GOAL WEIGHT PROJECTIONS
This program allows you to play the "what-if" game
with the computer and your dieting. It allows you to input
your current or starting weight. Then, you give it your goal
weight, and finally, about how many pounds per week you think
you will be able to lose. It will then calculate on the
printer or screen, how many weeks it will take along with a
place to record actual dates. This becomes a projection of
how long it will take to get to goal and gives you a target
weight each week to shoot for. This can be one of the "ROAD-
MAPS" for your success.
If you have already been dieting and have an accurate
weekly weight loss to enter, then your target weights and
dates will be far more accurate. You can re-run the program
at any time during your diet to get new "on-target" values to
help you reach your projected goals.
--------------------------------------------------[ more ]---------------
CALORIES.DOC
This is a function to let you calculate and to
see the effect caloric intake has on weight loss. The program
works best when you have been on a diet for 6 weeks or more
and have kept a count of your daily (therefore weekly)
calorie intake. However, you can give the program estimated
values and it will calculate them. The big benefit is to let
you see how as little as 250 calories a day, more or less,
can result in 1/2 pound gain or loss per week.
There is quite a bit to learn from this short and
compact program.
--------------------------------------------------[ more ]---------------
DIETING PRINCIPLES
This is a text file of dieting principles and ideas. It is
narrative and is about 6 pages long. You can view it on the
screen or print it out on your printer. There are narrative
ideas and suggestions in many of the problem areas of dieting
like, "eating-out" and what to do while cooking and then
later when cleaning up (without cleaning OUT) the kitchen.
No single program in this series is a "catch-all" of every
dieting idea and suggestion. DIETTEST comes close. But if you
will read and/or run every one of the programs on this
disk, you will have covered the material contained in a multi-
week dieting program. Having been a Weight-Control Program
counselor and lecturer for 2 years, I should know.
--------------------------------------------------[ more ]---------------
REASONS.DOC
This is not a program to run, it is a text file to read and
can be read from the main program.
REASONS is a psychological message. Many dieters that fail to
get to goal weight or to stay there can blame faulty
reasoning about getting thin. Books have been written on the
subject and several are suggested in the text.
This is a condensed message, but the potential for good to
help you be successful is great. Read it carefully several
times....perhaps print-out a copy to study later. Don't
underestimate the power. It can truly free you to be yourself
and feel good about it. Then you can lose weight, if that is
what YOU choose to do, for the right REASONS.
--------------------------------------------------[ more ]---------------
DIETHOME.TXT
DIETHOME is not a program, it is a story to read.
The purpose of this little "true-life" story, is to let
you see how easy it is to get tempted to snack and what you
might do about it. It's for when you are home, alone, and
voices begin coming from the "fridge." Print out a copy if
you wish to refer to it later.
--------------------------------------------------[ more ]---------------
FOOD LOG FORM
The food logging form should be printed on paper. Make copies
of it and have one with you at all times. Every time you eat
anything, log it on the form. Total the calories at the end of
the day to see how you are doing. Logging your food is one of
the TOP MOST IMPORTANT things you can do in losing weight.
---------------------------------[ END ]---------------------------------
DIETHOME.DOC
Dieting AT HOME -- ALONE !
DIETHOME is not a program, it is a story to read.
The purpose of this little "true-life" story, is to let
you see how easy it is to get tempted to snack and what you
might do about it. It's for when you are home, alone, and
voices begin coming from the "fridge." Print out a copy if
you wish to refer to it later.
There are things you can do...when you find yourself DIETING
AT HOME......ALONE?
-----------------------------------[ end ]---------------------------
DIETHOME.TXT
DIETING AT HOME....ALONE?
My diet had been going pretty good and it was a Wednesday
night. The wife and kids were going to the church supper of
fried chicken, mashed potatoes & gravy and other fattening
stuff. "No," I said, "I better stay at home alone and have my
special diet dinner. Y'all have a good time...see ya later."
They departed and I hurried into the kitchen to fix my diet
meal of turkey, slice of bread, some spinach and an apple. I
didn't want to spend too much time in the kitchen, less I be
tempted, so I ate the food quickly while standing up at the
kitchen counter. Off to the den to watch TV. Good, dinner was
over and I was out of the kitchen, even if I didn't feel very
full or satisfied from the meal.
It was then I heard the first little voice. But I was home
alone, wasn't I? Then, there it was again! "Hey, I am ice
cold in here," it said. I heard it clearly. Then it
continued, "I'm the leftover potato salad....I'm ice cold and
the pickles and mayonnaise make me taste so good. You were so
legal last night and didn't have any...and today you have
only had 1200 calories so far....what could just a little bit
hurt. You deserve it. You earned it." How can I hold out
against such logical reasons, I thought. Then I heard another
voice......"I would be just perfect for such a good dieter as
a reward...I am the last bowl of chocolate pudding that your
5-year old wouldn't eat last night. I can't be used as desert
for the family and no-body wants me. I would be just perfect
for you." Now I am hearing these two voices....repeating over
and over...and the craving in my stomach is increasing. I am
at home, alone and no-one would know or say anything to me if
I did indulge. Besides the evidence would be gone. I feel
sure that we will have to throw the leftovers away in a few
days anyway...and what about all the starving people in other
parts of the world. Well, if all this wasn't enough...then I
hear yet one more sound....."POP, POP, POP....I am the
popcorn sitting here in the tin can....won't you please pop
some of me...it would be so good...and with a little bit of
extra melted butter and salt....oh, I would be such a good
reward for you....you have been such a good dieter these past
several weeks." I can feel what little will-power I had left
dwindling away. I know what is about to happen and I know I
will hate it in the morning. But what could I do? No-one
would be expected to resist these "voices" calling so loud
and convincingly to me. I am rising out of my chair. It is
almost all over but the eating...the voices are cheering me
on...my stomach is doing flip-flops. Then, I have a one last
desperate thought. The mail hasn't been brought in today and
I was expecting an important letter. Hurriedly I put on my
jacket and dash to the mailbox. Heck, no mail. But I can
still hear the voices from my kitchen calling me ....as
loudly as ever. What is this, telepathy? Maybe if I just
walked down the street a little bit or something. After all I
am outside with my coat on....so I start down the street. It
is a full five minutes away from my house before the voices
start to dwindle..and other thoughts start to drift into my
mind....and that emptiness in my stomach begins to subside.
After ten minutes of walking, I turn around and walk home. It
has now been twenty minutes since my desperate exit from the
house. The voices are stilled. Things are quiet. My appetite
is satisfied. Was this real? I open the fridge just to
see...and those things are still there, whose names I won't
call out loud....but they are silent and don't even look so
attractive now. I retire to my den and begin reading an
interesting book that I had forgotten about and the evening
passes quietly until the family returns. Saved! Thank
goodness for the mailbox....and then the walk...whatever.
Perhaps if those voices ever start to call for me again, I
will get up and do something sooner. I almost lost it last
time and I don't want that to happen again when I am home....
ALONE !
by M.D. Smith
DIETMESS.TXT
D I E T S U C C E S S T E S T
The Dieting Test in this section asks you 30 questions. Answer them
as truthfully as you can. When you have finished, you will see how you scored.
The test itself is the main learning tool to this program. Each time you run
this test, you will become more aware of what you should and should NOT be
doing in attempting to lose weight on an Diet. If you are truly serious about
staying on a diet to lose weight, this program will help you. If you are doing
things wrong and are UNWILLING to change, then NO ONE can help you.
This program WILL work....if YOU will !
If you are not satisfied with your dieting skills and would like to be better,
print out the questionnaire and work on improving all 30 items.
When you feel that you are doing more of them and more often, re-take the
questionnaire. If you can raise your average by 20 points or more, you will be
far more effective at losing weight. Remember, these are hard areas that
take practice to become automatic. When they do, you will be seeing the pounds
almost MELT away and the hunger pangs and binges will vanish, forever.
---------------------------------------------------[ more ]-----------------
" TO BE SUCCESSFUL ON YOUR DIETING PLAN,
JUST TAKE THE 'IF' OUT OF 'LIFE'."
Anonymous
How often have you heard someone say....
"I COULD LOSE WEIGHT IF..."
and then go on to list a hundred things?
Have you ever picked from this list:
...IF I HAD THE RIGHT FOODS PREPARED FOR ME
...IF I DIDN'T HAVE SUCH A STRESSFUL JOB
...IF I DIDN'T HAVE TO TRAVEL
...IF I DIDN'T HAVE SUCH TEMPTATIONS
...IF I COULD STAND TO EAT WHAT IS GOOD FOR ME
...IF I DIDN'T HAVE SUCH A SMALL AMOUNT OF WILL POWER
...IF I DIDN'T HAVE TO HAVE THESE FOODS IN THE HOUSE FOR THE KIDS
...etc. etc. etc...... Remove all the IF's from YOUR L-IF-E !
---------------------------------------------------[ more ]-----------------
MY SCALES AND I
My Scales and I stood face to face;
I swore they lied to me.
They marked my weight and seemed to smirk
In fiendish, ghoulish glee.
I shifted weight from left to right;
I twisted, jumped and rocked.
My scales maintained that awful sum;
They laughed at me and mocked.
I donned my dress, put on my shoes;
No need to feel so pained.
I'd go weigh at my neighbor's house;
Her scales were better trained!
by Viola Bonam
---------------------------------------------------[ more ]-----------------
10 2-LETTER WORDS
"IF IT IS TO BE, IT IS UP TO ME."
Anonymous
The most important thing to burn into your mind when you are dieting is that
you are doing it for yourself. Therefore, if you are to reach goal and keep
the weight off, it is UP TO YOU to do it. No one else. If you have to rely on
the right time of the year with no temptations, you will fail. If you have to
rely on another person for fixing your food, you will fail. If you have to
always have things running smoothly to diet, you will fail. If you can
diet only if the kids don't bring in tempting snack foods, you will fail.
In fact, if you depend on someone else for any part of your dieting, you will
fail. BUT WAIT....this is about succeeding! Yes, it is. You only have to
remember the 10 2-letter words above. Depend on yourself and refuse to let
yourself down. No IF's or MAYBE's and WISHES....say I CAN and I WILL or
I WILL NOT....but you take charge of your life. Say over and over to yourself,
"IF IT IS TO BE...IT IS UP TO ME !"
---------------------------------------------------[ more ]-----------------
LIGHT-HEADED by M.D. Smith
I haven't had a morsel of food since lunch;
Not a spoonful of liquid to drink.
I'm getting a little bit woozy and dizzy,
But what the heck I can still think.
I have shaved very close and cut my hair;
Trimmed the nails on my hands and my feet.
I am wearing my thinnest of summer clothes,
And it's winter, so I'll stay off the street.
I won't wear a hat, or socks, or my shoes,
And I'll pull my belt up so tight.....
Headin' to my Weight Control Meeting you see...
And I'm gonna WEIGH LIGHT TONIGHT !
It's one thing to honestly lose a pound or two when you check your weight
once a week. But it is another to play the game of lighter clothes each
week to keep losing. Laugh at the poem, but don't play that game.
---------------------------------------------------[ more ]-----------------
T H E W E L L - W I S H E R S
"You have been so good on your diet for so long, have a piece of this pie."
"You are looking thin and gaunt...I like that happy, healthy plump look..."
"You look good enough now. If you keep going your skin is going to sag."
"I love you the way you are; if you get thin I'll lose the girl I married."
"Yes you've tried and failed so many times before, but I surely wish you well."
"Sugar and Carbohydrates are the fuels for the body so eat this fresh fudge."
"If you get skinny you'll be catching all kinds of diseases and illnesses."
"It is certainly OK to fail again, so don't worry if you binge tonight."
The FRIENDLY-ENEMIES may or may not know what they are doing. Be ready for
them and don't get side-tracked with their logic or comments.
It is up to you !
---------------------------------------------------[ more ]-----------------
GROCERY SHOPPING FOR DIET FOODS
Of course, never go shopping when you are hungry. Make out a list and buy
only what is on your list (use DIETSHOP for this). Concentrate on fresh
vegetables and fruits. Keep meats to a minimum, but fish and seafoods are
fine. All foods are to be broiled, boiled or microwaved with no added oils
or fats. Check the calorie count of all prepared foods. Buy yourself some
high priced special foods such as canned shrimp or crabmeat. At 30 calories
an ounce, it gives you special foods that fit your dieting. Low-Cal frozen
dinners are the perfect answer to good food in a hurry. Add a can of
mushrooms for more bulk without calories. Buy lots of single portion canned
vegetables. Yes they cost more, but you are worth it (you won't open a large
can just for yourself). Time your shopping and try to get in and out
quickly leaving no time to browse. If you MUST buy fattening foods for
others, get things you do not like.
The psychology of prudent shopping is that you have a lot to eat, but even
if you eat too much, a binge on fruit won't hurt too bad. With the right
things at home, you can feel every meal is special and you are not
suffering to get through your dieting program. This is to be a new way
of eating.
PLANNING YOUR SHOPPING IS PLANNING TO SUCCEED.
SUCCESS CAN BE YOURS !
---------------------------------------------------[ END ]-----------------
DIETPRIN.DOC
DIETING PRINCIPLES
This is a text file of dieting principles and ideas. It is
narrative and is about 6 pages long. You can view it on the
screen or print it out on your printer. There are narrative
ideas and suggestions in many of the problem areas of dieting
like, "eating-out" and what to do while cooking and then
later when cleaning up (without cleaning OUT) the kitchen.
No single program in this series is a "catch-all" of every
dieting idea and suggestion. DIETTEST comes close. But if you
will read and/or run every one of the programs on this
disk, you will have covered the material contained in a multi-
week dieting program. Having been a Weight-Control Program
counselor and lecturer for 2 years, I should know.
--------------------------------------------[END ]---------------
DIETPRIN.TXT
DIETING PRINCIPLES
by M.D. Smith
CONTROL BINGE EATING: To avoid binge eating, think about
what day(s), time(s) and circumstances were present the last
times binge eating occurred. There is a good chance you were
in a negative mood, bored or both. It is likely to happen
again unless you are ready when the time comes. Set up things
to do to get you out of the house in a similar situation.
Already have a trip to the book store, craft shop or visit
with a friend lined up and written down. Also, always have a
good supply of low-cal beverages and crunchy raw vegetables
on hand to eat and divert yourself long enough to get
interested in something else besides eating or to get out of
the house. Exercise is uplifting for the spirit and body, and
a short walk will do these things for you while getting you
out of the house and temptation at the same time. This is
what to do BEFORE a binge eating spell can start.
If a binge eating spree is in progress, like ice cream or
something, AT LEAST measure out a normal portion in a bowl
and put the carton back in the freezer. The worst thing you
can do is eat "just one little spoonful at a time"....until
it is all gone. Then make a pact with yourself to get out of
the house just as soon as that bowl is empty. If you can not
get out of the house...at least leave that part of the house
for at least 20 minutes and put your mind on something else.
Concentrate on an interesting book, a game, a phone call to a
friend. Twenty minutes is a magic number, because it takes
that long for your stomach to tell your brain that you are
full or have had something filling to eat. That's why you
should eat your normal portion of food at the table, and then
go do something else for 20 minutes before starting to clean
up the leftovers....or to even consider eating something else
because you don't "FEEL FULL". In 20 minutes you might not
feel "stuffed", but you won't be truly hungry either.
Finally, during an eating binge, the mind-set seems to be one
of "since I have blown it now, I might as well let it all
hang out and eat everything fattening in sight." Calories
count just as much during an eating binge as any other time.
Also the popular notion that a melted ice cream sundae has
very few calories because "CALORIES DON'T COUNT AT ROOM
TEMPERATURE", is also a false premise. Inside you know, but
stop before it is all gone or you can not eat anymore. This
is a success of sorts...just being able to stop a binge.
Accept that the damage has been done and you will start
eating your normal diet at the very next meal. Don't try to
fast to make up for the binge, that will make things even
worse for you.
SALT: Yes, salt has NO calories, but it will stimulate your
appetite to overeat. Use seasonings, like "Mrs. DASH", in
place of salt. It is also healthier to do so and before long
food will taste better and more flavorful without salt.
EATING OUT: Then there is the problem of eating out at
restaurants. It is easier than it used to be because of the
many salad-bars that are available, even at the fast food
places where the kids want to go. Have the salad bar...fine,
but remember a few pointers.....NO SALAD DRESSINGS. Either
take your own pre-measured diet dressing or use plain vinegar
and a spoonful of oil. The dressings can easily be FIVE times
the calorie content of your entire salad. Stay away from
potato salad, ham salad and anything prepared with mayo and
other unknown calories. Limit the egg (75 calories per ounce
which equals one egg) and meats for toppings and cheese which
all have 100-150 calories per ounce. Have all the greens,
mushrooms, green peppers, onions, sprouts, cucumbers,
tomatoes and radishes you wish. Then you can have the fruit
dishes for desert and count only 75 calories per serving.
(This certainly does not count peaches preserved in sugar
syrup) Low cal drink and you are set.
Avoid places where you have a menu and a long wait for dinner
with bread and butter on the table while you wait (and
overeat). If you must go to a place like this, put the bread
and butter and things on another table and immediately order
coffee or hot tea and a salad (with no dressing) to munch on
while the dinners are prepared. Order what you know you
should have, and do not scan the menu for all those tempting
foods and descriptions. Order first to avoid the "that sounds
good, me too!" pattern that will get you high calorie foods.
As soon as you have eaten your normal portion of food, spoil
what is left with a lot of salt or something so that you will
not continue to eat until the plates are removed much later.
BEFORE AND AFTER DINNER AT HOME: If you are the one preparing
the dinner, swear not to taste or nibble while preparing the
meal. A big wad of bubblegum to chew on is a good diversion.
It keeps the mouth busy and keeps other foods out. Or have
some carrot sticks cleaned and sliced in cold water to munch
on and a diet drink to avoid taking in calories before
dinner. When it comes time for the meal, make sure of several
things. Serve the plates from the kitchen, not in bowls full
at the table where second helpings are too easy(ask your
family to indulge and go to the kitchen themselves if they
want seconds). Put all your food that you have measured out
and intend to eat on a slightly smaller plate (it looks like
more). Cut your food into very small bites, take a bite, put
your fork down on the plate,and chew the food very thoroughly
and completely swallow it before lifting your fork again.
This will slow your eating down a lot....very desirable. Food
tastes better when chewed thoroughly,especially carbohydrates
and breads. Even cut foods like apples into very small pieces
and eat with a fork. You will be surprised how long a medium
apple takes to eat in this manner.
Have the food look elegant and appetizing. Looks add a lot to
the enjoyment of any food, especially diet foods. Use good
silver and china.
As soon as the meal is over...if possible....leave the room
and let someone else clean up and store the leftovers...even
if you have to make a deal with them. If this is not
possible, then at least leave the area for a while to allow
time for the "stomach full" message to get to your brain.
Then already have your leftover containers out and ready to
put the stuff up fast. You are not a human garbage can and
starving people over in China won't benefit whether you eat
it or chunk it....so chunk it unless it will be used for
another meal. It is even good to get used to seeing
"perfectly good food" go to waste in the garbage. You have
really conquered this feeling when you can buy some of your
favorite food, bring it home, unwrap it and chunk it in the
garbage....it may be a dollar or two very well spent to prove
to your inner self that the world did not swallow you up for
committing such an unpardonable sin. If it doesn't go to
WASTE in the garbage it will go to your WAIST. Which do you
prefer? But if you just have to save it, put it in containers
that won't tempt you to eat it. After several days if no one
else eats it, it will spoil and you can throw it away with a
clean conscience.
Then leave the kitchen and even adjacent areas. Get busy and
absorbed in reading, doing something....anything to let food
and dinner get completely out of your mind. Some people say
that brushing the teeth is a good signal that eating is over.
FOOD LOG: Perhaps the single most important TOOL in dieting,
if that is the proper term, is the Food-Log. You must log
everything you eat that has calories in it (don't log diet
sodas and the like). This requires that you have a good
complete calorie guide for all types of foods and that you
weigh or measure everything you eat if not pre-measured such
as 1 slice of bread = 75 calories. Yes, this is a pain in
the neck to do at every meal and snack...but you must. This
is the only way you are going to REALLY KNOW what you eat
each day, count the calories and total each day and week
intake. Other programs in this series help you see how
important this is in calculations for speed of weight loss
and how to maintain once you get to goal. Any weight
counselor will tell you that the most successful and
consistent dieters always keep and log everything, even the
binges and BAD foods when it happens (yes even measure the
ice cream while you are having a binge). By the way, Ice
Cream has 43 calories per ounce and a full 1/2 gallon
container will deliver 2,752 calories to your body, over
double what your daily allotment of calories normally will
be. If you won't keep a food log, you are not serious about
dieting. I have known people who didn't diet at all, but just
by keeping a food log, lost 10 overweight pounds and didn't
think they did anything differently. Just looking at what you
have had to eat at the end of the day will add to your
feeling of having had enough....or may stop you when you just
can't stand to put a candy bar on your food log list. There
are many reasons why a food log works so well, but it can't
work for you unless you are dedicated to keeping it with you
at all times and using it. I keep a small reduced size log in
my shirt pocket at all times. It has 21 blank blocks on it;
good for a week's worth of meals with space for calorie
counts of each of the foods.
FOOD-PROOFING YOUR HOME: We all spend a lot of time in our
homes, and that is where a lot of the improper eating goes
on. The very first thing to do is REMOVE ALL FOOD from every
single room and location but the kitchen. Not one edible
thing anywhere in the house, but the kitchen. Then, put any
foods out of sight and/or easy reach that is not part of your
legal diet. The best thing is to have a separate cabinet with
the junk foods that you never open. Let whomever it was
bought for get it for themselves. Never take food into any
other part or room of the house. Always eat only while
sitting down at the table. This will help you from getting an
"automatic case of the munchies" when you sit in your
favorite chair in the den to watch TV. Also, don't sit in
that favorite chair if it will trigger the urges to eat.
Maybe you shouldn't sit at all if it is a danger time and you
will feel the need to snack...go for a walk, run errands or
call a friend from another room in the house...while you sip
on a diet soda poured over crushed ice.
GIVE YOURSELF CREDIT: When you have lost 5 or 10 or 15
pounds, give yourself credit. If a spouse fails to notice,
try one of these handy ideas. Next time you are both at the
grocery store, load up his/her arms with 15 pounds of ground
beef...and say "that's how much weight I have lost." Another
more permanent way is to get a large metal container, like a
10 gallon paint bucket. For every pound of weight you have
lost, add a pound of sand in the bucket. Soon it will get so
heavy it will be difficult to carry. This will demonstrate
very clearly how much weight YOU are not carrying around
anymore...and you can add more sand as you continue to lose.
It is a very good marker of your success. You need motivation
to stay on your eating plan and gradually adapt to a whole
new way of eating properly. So give yourself credit for what
you have done...for the good days you have had...don't kick
yourself for one or two BAD days. I heard a little saying
that illustrates this:
"WE AIN'T WHAT WE OUGHTA BE
WE AIN'T WHAT WE WANNA BE
WE AIN'T WHAT WE'RE GONNA BE
BUT THANK THE LORD....
WE AIN'T WHAT WE WAS !"
The only caution is not to consider yourself "CURED" when you
get close to or at your goal ... and go back to eating like
you were when you were fat. You'll get fat again. So look at
the weeks and perhaps months that you spend losing weight as
training for a whole new way of eating and handling problem
foods....plan to live this way for the rest of your life. It
is healthy and good for you. Take your frustrations, your
anger, your anxieties, your celebrations and all the emotions
and if you must react to them, react in NON-FOOD ways. Heck,
hit somebody or scream at somebody...that's better than
quietly going to the bathroom and devouring 2 boxes of
chocolate cookies, 6 twinkies, and an econo-pak of candy
bars. Then you still have the anger and feelings....AND THE
GUILT over what you have just done with foods. While
mentioning guilt here, if it strikes a familiar cord, by all
means read and print-out a copy of "REASONS" which is another
program in this series.
SOME PARTING THOUGHTS: "Life is like a cafeteria; there are
no waiters to bring success to you." "IF IT IS TO BE; IT IS
UP TO ME" You'll see this thought in another program, but the
point is that YOU are in charge of your own life...so don't
look to others for your success and have to depend on them to
diet and reach your goal.
Speaking of cafeterias...this really happened. It was a busy
day in the cafeteria and Marge was having a diet salad. All
the tables were filled and shortly a man asked if he could
sit at the same table to have his coffee and doughnuts. Marge
said sure. Presently, he finished his coffee and one of the
powdered sugar doughnuts, but had not touched the other one.
Then he got up and left. Marge looked at the other doughnut
for what seemed like a long time, knowing that soon the bus-
boy would come by and rake it into the garbage...so quickly,
like a spider darting after a fly, she whisked the doughnut
off the plate and began eating it. Marge was just about half
way finished with it ..... when the man returned with his
second cup of coffee!
The worst slogan for people on a diet to ever come down the
pike?
"BAKE SOMEONE HAPPY"
OLD CHINESE PROVERB: "That the birds of worry and care fly
above your head, this you cannot change, but that they build
nests in your hair, this you can prevent." Deal with life's
problems when they come, then forget them. If you don't, it
will all go to waist.
In dieting, we all have our good days when it is easy...then
we have the really rotten days when nothing seems to go
right. Well, everybody has those kinds of days and we just
have to get through them without letting it wreck our dieting
success. It might help to remember the story of this railroad
engineer when we think we are having a bad day....
A railroad engineer got up on the wrong
side of bed one morning. The water for
his shower was cold. His shoelace broke
when he tried to tie it. At breakfast,
his toast was burned. His car wouldn't
start and he had to take a taxi to the
yards. He was late, so when he started
his train he speeded up to 90 miles an
hour. Just as he swung around a curve, he
saw another train coming straight at him,
on the same track. He heaved a big sigh
and, turning to the fireman, said, "DID
YOU EVER HAVE ONE OF THOSE DAYS WHEN JUST
EVERYTHING GOES WRONG?"
Some of these "Principles of Dieting" are nothing more than
common sense, others are methods that have worked for
thousands of people in the past and can work for you. If you
have the commitment to live by the plans and ideas outlined
in these programs and text files, you WILL BE SUCCESSFUL !
Have a safe trip!
DIETSHOP.DOC
DIET FOOD SHOPPER
This program is simply a shopping list of diet food
items that you might want to get when you go shopping. There
are about 200 items in the list. The program will present a
"screenful" at the beginning for you to select from; use the
SCROLL BAR for More Items.
Click on the item you want to add to your shopping list. You
can delete an item from your shopping list if you wish. When
you are finished adding items to the list, select the print
option and make a printed copy of your shopping list to take
to the grocery store with you. The best way to avoid buying
foods you should not have and didn't intend to get, is to
always have a shopping list with you, and ONLY buy what is on
your list. Then quickly check out and leave the store.
Never, NEVER shop when you are hungry. Best time to shop is
30-45 minutes after a satisfying meal. Drink a diet soda
just before you go to further aid you to buy only "legal"
diet foods when you shop.
The program uses the file "DIETSHOP.DTA" to read the list
of foods. You can add to or change the list using any text
processor in NON-DOCUMENT mode. NOTEPAD works just fine as an
editor to change or add to this list.
-------------------------------------------------[ END ]-------------
DIETTEST.DOC
Diet Evaluation Questions
This is the most helpful program on the entire disk, in
terms of the potential value to the dieter. The heart of the
program is a self-test of 30 items for self-evaluation. You
read each item and decide if it applies to you Never, Always
or somewhere in-between.
It is not so important how you do on the test. What is
important is that every single item is a strong dieting aid
to help you lose weight, change bad eating habits, and help
you stay on whatever diet you may be on. You should not try
to be TOO good and consume less than 1200 calories per day...
and you should make sure that most of the 1200-1400 calories
is food of bulk, like fresh vegetables and fruits. Remember
that a half of a cantaloupe is far more satisfying than one
medium banana.... a whole orange is better than 4 oz. of
orange juice....3 oz. of cooked chicken and two slices of
bread is more satisfying than than a hot-dog and bun (but
both have the same calories).
So you should certainly print out the 30 items and make a
point to try to stick to "ALWAYS" for every one. If you do,
you will be far more successful in both losing weight as well
as keeping it off. Also, you should enjoy the messages in the
message section.
--------------------------------------------------[ END ]---------------
FILES.TXT
****** Files on the DietDisk for Windows ******
CALCALC DOC 4136
CALCALC DTA 7552
CALORIES DOC 2828
DIET EXE 63746 Main Program Run from Windows 3.0 or higher
DIET ICO 766 Same Icon used in main program
DIETALL DOC 12993
DIETHOME DOC 717 |---------------------------------------|
DIETHOME TXT 4971 | all files not specifically noted are |
DIETMESS TXT 7505 | simply part of the main DIET.EXE |
DIETPRIN DOC 1041 | program. They are listed here so |
DIETPRIN TXT 18944 | you would know if you were missing |
DIETSHOP DOC 1563 | one, or if you wished to remove all |
DIETSHOP DTA 5635 | of them from your hard disk at some |
DIETTEST DOC 1680 | future time. Keep this list for |
DIET_QES TXT 2007 | reference. |
FOODLIST ALL 9585 |---------------------------------------|
FOODLOG DOC 1313
FOODLOG TXT 5104
ICON TXT 2051 Tells how to install ICON in windows
LOSSAVG DOC 788
REASONS DOC 1015
REASONS TXT 10003
REG-DIET TXT 3727 DietDisk registration form (print from menu)
WEIGHT DOC 1210
VBRUN100 DLL 271264 VisualBasic RunTime Library needed to run .EXE
FILES TXT 1318 This file you are reading now.
FOODLOG.DOC
-------------------------[ Food Log Information ]---------------
The food log on the Diet Disk is a form for you to print on your
printer and use to log what you eat at each meal.
One of the most important tools for successful weight loss is
to know what you ate each day, and how many calories you consumed.
Further, there are important psychological reasons to be able to
look at a listing of the food you have eaten at the end of the day.
This is one of the most important, if not THE most important tool
for dieters, yet many will NOT use it. Why? I don't know.
Will you? I carry a folded copy with me every day when dieting.
Even if I snack, I take the form out of my shirt pocket and add
the snack and the calories, even if an estimate.
Then add up the calories at the end of each day. You should try
to have between 1200 and 1500 calories if you are a woman, and
1400 to 1700 calories if you are a man. There are two other sections
on this disk that give you calorie amounts for foods. You can
print out a table of calorie amounts in foods from the
calorie calculator program or from the diet shopping program.
Log your food, all the food you eat, and you WILL be MORE
successful!
--------------------------------------------------[ end ]--------------
FOODLOG.TXT
This form is registered by Micro Development Software (M.D. Smith)
1000 Monte Sano Blvd., Huntsville, AL 35801
╔═════════════════════════════════════════════════════════════════════════════╗
║ Diet Disk Food Logging Form for week of _________________ 19_______ ║
╚═════════════════════════════════════════════════════════════════════════════╝
╔══════════════╤════╤══════════════╤════╤══════════════╤════╤════════════╤════╗
║ Sunday │Cal │ Monday │Cal │ Tuesday │Cal │ Wednesday │Cal ║
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┴────┴──────────────┴────┴──────────────┴────┴────────────┴────┤
│Daily totals│ │ │ │ │ │ │ │
└─────────────────────────────────────────────────────────────────────────────┘
╔══════════════╤════╤══════════════╤════╤══════════════╤════╤════════════╤════╗
║ Thursday │Cal │ Friday │Cal │ Saturday │Cal │ TOTALS │Cal ║
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ BREAKFAST │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ LUNCH │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┼────┼──────────────┼────┼──────────────┼────┼────────────┼────┤
│ │ │ │ │ │ │ for week │ │
│ │ │ │ │ │ │ DINNER │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │
├──────────────┴────┴──────────────┴────┴──────────────┴────┴────────────┴────┤
│Daily totals│ │ │ │ │ │ │
└────────────────────────────────────────────────────────────Grand Total──────┘
ICON.TXT
Documentation for ICON
use of DIET.ICO Icon
for MS Windows 3.0
You will find a file on this disk called DIET.ICO which is
an ICON for the DIETDISK program. While the program must be
run as a NON-WINDOWS application, it is easy to be set up
with your Program Manager and called from an ICON.
You click on the FILE of the Program manager and choose NEW
from the menu.
That will open up the dialog box that has NEW at the top of
it and the buttons for Program Group and Program ITEM, you
choose Program item and click on OK.
The next screen is PROGRAM ITEM PROPERTIES. You enter
under the Description box....the title `DIETDISK' and then
TAB to the Command box. Then you enter the
drive\subdirectory\filename...which might look like this:
C:\WIN\APPS\WTMENU.EXE
WTMENU.EXE is the menu program for the DIETDISK. Then you
click on the Box that says, CHANGE ICON.
Now you get the SELECT ICON dialog box with a request for a
File Name. Wherever you have stored the icon, which could
still be on the floppy in the A: drive, or copied to your
hard disk.....enter the complete drive and path such as..
C:\WIN\APPS\DIET.ICO
Or wherever the ICON is stored (DIET.ICO) and finally click
on NEXT and the ICON will appear in the window where the
generic ICON has been. Then click OK on this box and OK on
the next BOX and you have the DIETDISK ICON on your program
group to call when you wish to run the program.
If you have a problem installing the ICON, you may call me
at the number listed elsewhere in the documentation or write
to me at the address given.
M.D. Smith
LOSSAVG.DOC
AVERAGE WEIGHT LOSS
This is a section designed to let you record your
weekly weigh-ins along with the date. When you have entered
one or more records you can total and average your weight loss.
Then you can store the dates and amounts in a file. The next
time you want to add to the records, just load the existing
file and add the current week to it. The program will do the
new calculations and allow you to store both the old and the
new data in the file "LOSS.DTA". You can also elect to make
a hardcopy on your printer.
--------------------------------------------------[ END ]---------------
REASONS.DOC
Reasons to Diet
This is not a program to run, it is a text file to read and
can be read from the main program.
REASONS is a psychological message. Many dieters that fail to
get to goal weight or to stay there can blame faulty
reasoning about getting thin. Books have been written on the
subject and several are suggested in the text.
This is a condensed message, but the potential for good to
help you be successful is great. Read it carefully several
times....perhaps print-out a copy to study later. Don't
underestimate the power. It can truly free you to be yourself
and feel good about it. Then you can lose weight, if that is
what YOU choose to do, for the right REASONS.
--------------------------------------------------[ END ]---------------
REASONS.TXT
REASONS
Everyone does everything for reasons. Sometimes they are not
apparent. Sometimes they are obvious . . . to ourselves,
sometimes to others.
It has been said that everything we do from the Cradle to the
Grave is because we want something. Let's assume that you
are on a diet right now because we want to lose weight...but
what are the reasons for that?
Try to think of several really valid reasons...beyond the
obvious ones. After you have thought of several....what were
they? Did they run something like... "Because I want to look
and feel better . . .I want to be happier with myself . . .My
husband really wants me to . . .I just want to be thin . . I
want to have more energy . . .I want to get into those
attractive slim clothes that you can buy off the rack in
stores . . .etc."
OK . . .now, let's look deep. Lets especially examine
external reasons such as "my husband wants me to" which means
" he will love me more when I get thin," and even obvious
ones like . . ."I want to look better, which says "I want
others to like the way I look more than they do now." OK . .
.now that we have a lot of reasons why people want to lose
weight, what will happen if you get to goal and your husband
doesn't love you more . . .or the way other people treat
you is not any better . . .possibly worse . . .and none of
those good things you had been expecting seem to be happening
to you? (You , will gain the weight back, right?)
So, if you are going to keep it off, or even get to goal in
the first place, you may have to modify your thinking and
your REASONS for losing weight. Now this may happen
automatically to a degree as you lose weight and like
yourself more . . .for, as you like yourself more, it becomes
less important what others think of you. Fat people often
build up a shell of the HAPPY FAT JOLLY PERSON, when, in
fact, they are sensitive, insecure, hurting people inside and
the more they hurt . . the more they eat, which makes them
hurt more.
If you bake someone a really delicious, wonderful cake and
give it to them, are they supposed to appreciate it? Are
they supposed to thank you for it? Are they supposed to
think a little more of you for it? Are they supposed to like
you a little more because of it? Are they supposed to be a
LITTLE kinder to you for it? Are they supposed to do you a
tiny little favor when you really need it? USUALLY, YES!
Then maybe you are giving for the WRONG REASONS. When you
give anything, what should you expect? Thanks? Return
favors? Nothing? Nothing at all?
Let me tell you a little ZEN story. Zen is a form of
Chinese religion or philosophy. From the book compiled by
Paul Reps, called ZEN FLESH, ZEN BONES: "While Seisetsu was
the Master of Engaku in Kamakura he required larger quarters,
since those in which he was teaching were overcrowded. Umezu
Seibei, a merchant of Edo, decided to donate five hundred
pieces of gold, called Ryo, toward the construction of a more
commodious school. This money he brought to the teacher.
Seisetsu said: "All right, I will take it."
Umezu gave Seisetsu the sack of gold, but he was dissatisfied
with the attitude of the teacher. One might live a whole
year on three Ryo, and the merchant had not been thanked for
five hundred.
"In that sack are five hundred Ryo," hinted Umezu.
"You told me that before," replied Seisetsu.
"Even if I am a wealthy merchant, five hundred Ryo is a
lot of money," said Umezu.
"Do you want me to thank you for it?.. asked Seisetsu.
"You ought to." replied Umezu.
"Why should I?" inquired Seisetsu. "The giver should be
thankful."
The moral of this story is that the giver should give only
for the sake of wanting to give with no ulterior motives of
being thanked, rewarded, or receiving any tangible or
intangible receipt from the gift. This is unselfish giving.
If we give in any other way, WE are often disappointed later
. . . because we gave for reasons other than the obvious one.
Losing weight is the same way; if we lose weight for a lot of
ulterior motives, such as unexpected results about the way
others will feel about us, treat us, or in some way they will
cause our life to change for the better, we will be, and
often are . . . sorely disappointed. We should all carefully
examine why we are losing weight.
Let me quote from the book, ACTUALIZATIONS, YOU DON'T HAVE TO
REHEARSE TO BE YOURSELF by Stewart Emery. . . "We absolutely
do not know what we really want, because we have been
conditioned to want what everybody else except us tells us to
want. It started out when our mother told us what she wanted
us to want; our father told us what he wanted us to want; our
Grandmother and Grandfather did the same thing. The Sunday-
school teacher told us what God wanted us to want, and the
teacher told us what the principal wanted us to want.
Madison Avenue told us to want everything.
Society itself told us what to want. When I was growing up,
it was a wife, two and a half children, two cars, and a home
in the suburbs. Everyone was telling us what to want and
telling us that if we wanted and acquired the right things,
we would be happy. Happiness was a function of wanting the
right things. And when that did not make us happy, there was
always someone who told us that we were unhappy because we
wanted the wrong things and that if we would JUST want what
he wanted us to want, we would be happy.
So we end up completely disillusioned with what we thought we
wanted and with the people who told us to want it. Now we
are feeling like a pawn in a chess game over which we have no
control. We absolutely look like a victim; it seems as if
there is no way out. But, take heart, there is an answer." .
. . . . .You can transform. If you make an apple become an
orange, that is not a transformation. But if you make an
apple still look like an apple and TASTE like an orange, that
is a transformation. Transformation means housing a
different essence in the same form.
To a Person who has undergone a transformation. The world is
exactly the same as it was before. When you are transformed,
the immediate circumstances of your existence are the same.
What is altered is how you feel about it. What is altered is
your RELATIONSHIP to the things in your life, not THE THINGS
in your life.
The absence of fear is not an option that is available to
most people. The difference in people who are making it in
the world and those who are not is simple: The people who
are making it in the world are making it AND they have fear.
Those who are not making it just have fear.
So we have to transform the RELATIONSHIP we have with fear,
not seek to get rid of it. GUILT: We must transform the way
we react to guilt (often an eating binge) not initially get
rid of the guilt (although in the long run we may get rid of
a lot of it.)
If we look at losing weight as a means to an end, which is to
say. if we believe that getting thin will MAKE us a happy
person forever and ever . . .you are in for a sad surprise.
First it will not MAKE You happy; it might contribute to some
temporary happiness. Continuous "HAPPY EVER AFTER" is not
only NOT possible, it is not desirable. Life is full of ups
and downs. If we COULD eliminate the downs, there would be
no UPS (what could we compare it to?) If losing weight is
simply something you have decided to do that you want to do
with your life and your body.....Good! Do it for that
reason. Let the ups and downs, the good and bad, the happy
and the sad, stress and calm, all be parts of a complete and
full life that you embrace fully . . . and NOW. Don't wait
until . . .someday, for someday never comes. Do what you
want to do. Make decisions. They will not all be perfect.
or even good. That's the way it should be.
LIVE LIFE.
Start living it right now . . .ALL OF IT. BE YOURSELF. And
when you are dead and gone . . .let it be like the song that
Frank Sinatra sings that says . . ."I DID IT MY WAY! "....
For my own reasons and NOT for the reasons, desires, wants,
and wills of other people.
REG-DIET.TXT
╔═════════════════════════════════════════════════════════════════════════════╗
║ ┌───────────────────────────────────────────────────────────────────┐ ║
║ │ ░░░░░░░▒▒▒▒▒▒▒▓▓▓▓▓▓ The Diet Disk For Windows ▓▓▓▓▒▒▒▒▒▒▒░░░░░░░ │ ║
║ └───────────────────────────────────────────────────────────────────┘ ║
║ ║
║ The Diet Disk (Windows Version) is "Shareware". That is, no money ║
║ goes to the Author until you send a registration fee. The companies ║
║ that distributes these "shareware" disks, get a small fee for their ║
║ services, the disk, mailing, etc. It is usually $3 to $5 per disk. ║
║ None of that money ever goes to the Author. The shareware companies ║
║ do not pay the authors for the disks or the right to distribute them. ║
║ ║
║ This is why your registration is greatly appreciated and helps ║
║ keep the shareware concept alive. You get a chance to try out many ║
║ disks of software, but only register the ones you really like and ║
║ use often. ║
║ ║
║ In return for this registration, you will have my most sincere ║
║ thanks and gratitude. You will also receive the latest version of ║
║ the software. The registered version WILL NOT have the opening and ║
║ closing "shareware messages" on them. ║
║ ║
╠═════════════════════════════════════════════════════════════════════════════╣
║ Please send $25.00 Check or Money Order to: ║
║ ║
║ M.D. Smith ║
║ 1000 Monte Sano Blvd.,SE ║
║ Huntsville, AL 35801 ║
║ (205) 533-3131 Ext. 214 ║
║ ║
║ THANK YOU VERY MUCH ! ║
║ M.D. Smith Author ║
╟─────────────────────────────────────────────────────────────────────────────╢
║ Please register me for The Diet Disk / Windows and send the update disk. ║
║ ■ I got my current disk from _________________________________________ ║
║ ║
║ ┌────────────────────────────────────┬────────────────────────────────────┐ ║
║ │ Name: │ Company: │ ║
║ ├────────────────────────────────────┼────────────────────────────────────┤ ║
║ │ Address: │ City: State: │ ║
║ ├──────────────────┬─────────────────┴────────────────────────────────────┘ ║
║ │ Zip: │ ║
║ └──────────────────┘ ║
║ ║
║ ║
╚═════════════════════════════════════════════════════════════════════════════╝
WEIGHT.DOC
GOAL WEIGHT PROJECTIONS
This program allows you to play the "what-if" game
with the computer and your dieting. It allows you to input
your current or starting weight. Then, you give it your goal
weight, and finally, about how many pounds per week you think
you will be able to lose. It will then calculate on the
printer or screen, how many weeks it will take along with the
amount you would weigh weekly. This becomes a projection of
how long it will take to get to goal and gives you a target
weight each week to shoot for. This can be one of the "ROAD-
MAPS" for your success.
If you have already been dieting and have an accurate
weekly average weight loss to enter, then your target weights
& dates will be far more accurate. You can re-run the program
at any time during your diet to get new "on-target" values to
help you reach your projected goals.
--------------------------------------------------[ END ]---------------
Directory of PC-SIG Library Disk #4052
Volume in drive A has no label
Directory of A:\
WINDIET ZIP 222690 1-04-92 12:49p
PKUNZIP EXE 29371 1-25-93 2:04a
INSTALL BAT 2114 1-01-92 6:04p
README 1297 1-01-92 5:59p
SHOW EXE 2040 9-12-88 10:48a
GO BAT 28 9-10-93 8:22a
6 file(s) 257540 bytes
61440 bytes free