Let’s go through the four questions:

1. How did you do on meeting your spin goals for last week?

Better. My weight loss goal for the spin was 1 pound and I lost 1.25 pounds.

I reached all my exercise goals, including walking an extra 2,000 steps.

I got the smaller dishes, but I haven’t had a chance to really use them, so I’ll have to make that goal in the next spin.

2. What is standing in the way of meeting your spin goals?

I think most of my issues with my new job are worked out.

Nothing else this week, just the usual trying to outwit and outlast
the power of food.

3. What are your spin goals for the new week?

I will aim to lose 1 pound this spin too. In fact, I think that will be my goal every spin.

I’m going to start using my new dishes.

I’ll keep the same exercise goals and give the previous changes
another week to work. I think that will give me the results I’m
looking for.

4. How will you meet your goals?

Nothing really to plan. I’ll just implement the strategies from
question three and we’ll see how they work.

If I lose another 1.25 pounds next week, I’ll drop the extra exercise session and drop the extra 5 minutes too. I am getting tired of it and it’s really more exercise than I’ll be able to keep up over the long run.

If I don’t meet my goals after those changes, I’ll just have to figure out something else.

Daily Check: Clothes feel a little looser.

Today we are having a party at work to celebrate a new product release.

There will be a lot of people and lot of wonderful tasting food at the party. I think I’ll reread the How to Eat Joyfully in Different Situations strategy.

And I’ll also read the Put the Brake on Automatic Eating chapter again to review some strategies that will help me not overeat at the party, which I usually do.

Daily Check: No change in how my clothes fit.

At 7:00 PM I only had about 200 calories in activity for the day and my goal is 250 calories from activity.

I decided to take a walk to the mailbox to add another 50 calories.

I noticed a new threat. We bought a new sugarless whip cream last week
and I was using way too much of it. That’s not good. Because I wasn’t consistently able to stop myself from placing a frothy dollop of cream in my coffee, my best move is to throw away what I have left and not buy it anymore.

Is that too extreme? Not for me. I can always make whip cream from scratch for the times I really need it.

Daily Check: No change in how my clothes fit.

I was just browsing Your Designer Diet last night and I read in one of the strategies about how getting support can help you be a lot a more successful at staying on your diet. I think I’ll go to the http://YourDesignerDiet.com website and see what their support is like. Maybe that can help me with some
more ideas.


This is where we'll stop the spin and daily check examples.

I hope all the example weekly spins and daily checks give you a feel for how you can really control your weight. The process is great at finding problems early and figuring out ways to solve them. The end result is that you'll slowly lose the weight you need to lose and then you'll latch on to you target weight range like a 50% off sale item.

Each week come here to start your spin to get the big picture of how your are doing at controlling your weight.

Then each day come to this site and enter your daily check.

Other people will be watching the site too and can help you with any problems you may be having. That's the power of working together.