Monday, November 24, 2014
Today is day Thirty-Two! And seeing the ones I follow, WATERMELLEN and SANDICANE wrapping up their programs I am saddened. I LIKE comfort zones and following them has been one for me. And I have had so much support from all of you it has been AMAZING to say the least! It has truly been an amazing journey...one that I wish I had had to follow in my very young years but I am thankful for it NOW even more because I really appreciate it!
But I cannot thank each of you ENOUGH!
"Prepare to Travel" is what the book titles day 32. "Take It On the Road" is the title the workbook gives it. I like the workbook title better....because that is all that I plan to do, no matter where I am. Why not? It's my NEW Way of Life!
Making a Travel Plan
Beck tells us to think about it a week before your trip and create a "diet" strategy. She suggests a week so that you can think about it every day before you leave. Decide how closely you will follow your plan and what exceptions you will make, and how much WEIGHT, if any, you'll allow yourself to GAIN.
She stresses there are no right or wrong answers. Some follow as closely as possible when away so they don't gain ANY weight during this time. (this will be ME)
BUT, she says this strategy, is totally unrealistic, for most people. "If your eating rules are too strict, you might get fed up and abandon your diet altogether" she says.
She gives three other strategies:
1. Allow yourself a few hundred extra calories every day. (This is what she does.)
2. Follow your usual plan every day but add minor splurges on a few occasions.
3. Follow your diet every day except for a splurge on the last day.
Whichever you decide, decide in advance.
To decide what your strategy should be think about which foods or beverages you'll most want to have while away. A few mixed drinks at the bar? Indulging in a rich dessert after dinner?
HOW TO NOT GAIN TOO MUCH
Try to think of specific situations that might arise while you're away that will test your resolve. Then figure out what you'll do about them.
EXERCISE MORE. It will help counteract small amounts of overeating.
EAT BRUNCH INSTEAD OF BREAKFAST AND LUNCH. This will allow you to eat a larger meal in one sitting.
CARRY FOOD WITH YOU. I ALWAYS plan ahead when we go somewhere and take food with me "just in case", I don't want to be caught off guard!
"EAT WHAT'S IN THE BAG" is ONEKIDSMOM's FAMOUS quote and it is SO true!! I, personally, am SO much BETTER OFF if I don't have CHOICES! (NO CHOICE!)
She also gives the suggestion to bring foods for in transit but warns not to eat from boredom. And to be cautious of eating more meals than you had planned due to time changes. You can make arrangements with your hotel in advance for a mini refrigerator in your room or to remove the alcohol that is already in the minibar. This way you can find a grocery store and buy some food that is "safe".
USE THE STRATEGIES YOU'VE ALREADY LEARNED. Take your Beck book with you. Reread how to differentiate hunger from cravings and how to tolerate them, how to use anti-craving techniques; how to prepare for unplanned eating and overeating; how to get BACK on your diet after a slip up; how to handle disappointment and the unfairness issue; how to deal with FOOD-PUSHERS; and ESPECIALLY, how to prepare for eating out and drinking alcohol, if applicable.
She reminds us that we have learned a tremendous amount in the last month.
USE THAT KNOWLEDGE!!!
DURING THE TRIP HOME
You tried to follow your predetermined diet plan while away.
You should be giving yourself CREDIT for everything you did RIGHT!
But maybe you slipped some....are you DREADING getting on the SCALE?
WHEN I GET ON THE SCALE, I MIGHT BE HEAVIER. THAT'S OKAY I PLANNED TO GAIN A LITTLE WEIGHT. AS SOON AS I GET HOME, I'LL HAVE MORE CONTROL OVER MY FOOD AND MY ENVIRONMENT, AND I'LL LOSE IT AGAIN!
Make your trip home your SYMBOLIC TRANSITION from vacation eating to "DIETING".
Plan what you are going to eat for the rest of the day and tomorrow.
Many dieters try to quickly undo their weight gain by OVERLY RESTRICTING their eating when they return. AVOID THIS TEMPTATION because it will only put you at risk for overeating within a few days.
Be sure to REESTABLISH your helpful eating behaviors such as:
Eating everything SLOWLY and WHILE SITTING DOWN
PLANNING YOUR MEALS the night before
MONITORING EVERYTHING you eat
CALL YOUR DIET COACH as soon as you get home
In the workbook she basically gives some questions to give yourself such as where you are going and how long you will be away, etc.
But, she also gives four examples of reasonable options that I will list here.
1. Continue to eat exactly as you are now.
2. Continue to eat as you are now but also factor in up to 300 extra calories a day (of food or alcohol). (examples: a piece of bread and butter, a mixed drink, a slice of cake, etc.)
3. Continue to eat as you are now but on tow or three days also factor in MINOR splurges of up to 500 calories. (examples: two glasses of wine and an appetizer, sampling small amounts of an appetizer, bread, or a dessert)
4. Continue to eat as you are now but also factor in up to 1,000 calories ONE TIME ONLY (preferable on your last day, so you have something to look forward to). (examples: a dinner with larger portions and either an alcoholic drink and appetizer, bread, or a dessert)
Be sure to take the workbook and ALL your Response Cards with you, she advises. Reread Days 20 and 31 to refresh strategies for eating out and drinking alcohol. Do more exercise, etc.
Sabotaging Thought: I KNOW I won't have control over my food. What if EVERYTHING I'm served is really HIGH in calories?
Helpful Response: I might be able to request food that fits in my plan. If not, I'll just have to eat SMALLER PORTIONS and eat even MORE SLOWLY and MINDFULLY than usual. The WORST that will happen is that I'll be hungry sometimes. But, I've already PROVEN to myself that I can tolerate hunger. (HUNGER IS NOT AN EMERGENCY!) And I'll be SO HAPPY that I limited my eating when I come home and get on the scale!
Thank you all again for suffering through this long lesson, but this one was very important to me (FEAR OF THE UNKNOWN).
Have a blessed Monday...time is just a'flyin'! Today is day 32 of Beck and day 43 of the STREAK!!!! I think Jules and Ginie will agree with me that the longer you can follow a streak, the EASIER it becomes!
Sunday, November 23, 2014
Today is day Thirty-One, about drinking Alcoholic beverages. This one is a freebie for me since I don't drink ANY alcohol anymore. I considered skipping this one but decided to do it anyway since many people following these blogs do drink some alcoholic beverages.
First, most of us know that alcohol is metabolized at 7 calories per gram, a bit more than protein and carbs, but a bit less than fats. That should tell us a lot right there.
Beck begins by saying: "Drinking alcohol is an individual choice." I agree with her totally. She goes on to say, "My personal decision is to have a drink only occasionally because I'D MUCH RATHER SPEND MY CALORIES ON FOOD." I agree with her 110% again. I have always said I would rather CHEW my calories and KNOW that I have had something than let them slide down my throat without really getting the enjoyment. That goes for ANY beverages for me.
THE FACTS ABOUT ALCOHOL
She tells us that at 7 calories per gram, it's nearly twice as caloric, gram for gram, as protein and carbohydrates at 4 calories per gram. If one adds a mixer, they are highly caloric as well. One mixed drink can easily contain 400 calories.
She goes on to say that many dieters try to make up for those calories by eating less. BUT, she warns, eating less can cause you to eat MORE later. Alcohol tends to lower your inhibitions, making you MUCH MORE LIKELY to overeat or eat something you hadn't planned.
This is even shocking to me as I write it all and think back to younger days when I did drink.
"You might think it's okay to make spontaneous decisions to drink. But just as you've had to learn to eliminate SPONTANEOUS EATING and stick to your food plan, you have to learn to eliminate SPONTANEOUS DRINKING." She goes on to say that any drinks or decisions to drink, just like your food need to be planned out or you are likely to drink too much.
HOW MUCH, HOW OFTEN
Think about your choices: You can decide not to drink at all, or you can set some kind of limit. You might decide to have one drink a day, week, or month. Bottom line, it needs to be figured into your calories for the day. (MY NOTE: remember, your body will keep track whether you do or not!)
Ask yourself, "DO I REALLY WANT TO SPEND MY CALORIES THIS WAY? WOULD I RATHER EAT ______ or ______ instead? If you struggle with this, write out a list ot the advantages and disadvantages of drinking and talk about it with your diet coach.
TIP! WHEN YOU DRINK, NOTICE AND ENJOY EVERY SIP. DRINK SLOWLY SO IT'LL LAST LONGER. AS SOON AS YOU'VE FINISHED YOUR DRINK, ORDER A NO-CALORIE BEVERAGE, SO YOU WON'T BE TEMPTED TO ORDER ANOTHER ALCOHOLIC BEVERAGE.
She then tells you whatever you decide to do about alcohol is fine, as long as:
1. You don't skimp on food.
2. You plan when and how much you'll drink.
3. You calculate beforehand how caloric the drink is.
4. You don't allow alcohol to lead to unplanned eating.
In the workbook she lists out the steps to follow if you plan to have a drink.
Sip Slowly and SAVOR every sip. Be careful! Alcohol loosens inhibitions, and you may give in to temptation, resulting in unplanned eating and/or drinking.
BEWARE of friends and family who push you to drink more. She advises you to read Response Card #4 - see below - and review day 29 to deal with "alcohol-pushers" in the same way as "food-pushers".
I came back to ADD this from BROOKLYN_BORN...her excellent reply below she said: "..and carry a glass around at a social function." That is a great solution for those that REALLY have a hard time with drink-pushers! Thought that was so good I had to add it here!
Make a commitment now to drink moderately so you won't have to cut back too much eating. If your diet isn't healthy and balanced, you body will rebel and you'll surely start to gain back weight. (MY NOTE: THIS IS SO TRUE...WHEN I WAS WITH THE "NO-FAT" CRAZE, AFTER ABOUT FOUR DAYS I FOUND MYSELF BINGEING AND IT WAS ON ALL HIGH FAT FOODS, WITH BUTTER AND PEANUT BUTTER....BUT WHEN I ADDED IN HEALTHY FATS (believe me, I did it begrudgingly) NO MORE BINGEING.
Response Card 4
IT'S OKAY TO DISAPPOINT PEOPLE
"I'm entitled to do what I have to do to lose weight, as long as I am nicely assertive."
There are many sabotaging thoughts in the book, buT I best like the one in the workbook:
Sabotaging Thought: It's sad that I have to forgo a glass of my favorite wine with dinner.
Helpful Response: I don't have to give up wine entirely. I can modify my diet plan as long as I stay within its parameters (calories, carbs, or assigned points). I'll just have to make sure the other calories I eat count so that I get the proper nutrition for the day.
One last one from the book I think fits really well also is:
Sabotaging Thought: The people I'm with will think I'm no fun if I don't drink.
Helpful Response: That may or may not be true. What's more important to me, anyway: WHAT THEY THINK or whether I'm doing what it takes to lose weight?
Today is day 31 of Beck and day 42 of our STREAK!!! Ginie and Jules, we ARE doing it!
Everyone have a blessed Sunday, and week, and Thanksgiving week if you are in the US. Michigan is in a "heat wave" now, it's 40.5 F this morning. Hope you are having warmer weather where you are too!
Saturday, November 22, 2014
Beck includes going to a restaurant, family gathering, holiday celebration and other special events, in this. She reminds us that we will encounter lots of TRIGGERS.
Plan to Eat Out: Create a plan for eating out and set a date to implement the plan at a restaurant sometime this week. Beck tells us that this is a SKILL that requires preparation and practice.
Choose a suitable day and place. Pick a day you won't be particularly stressed and plan to eat a slightly earlier time than usual so you won't be too hungry. Serve a restaurant that serves food allowed on your plan.
Go with a friend (someone you know won't try to push food at you).
Plan in advance how much you're going to eat. Se says it is fine to eat up to 25% more for this meal and it shouldn't hurt.
Plan what you're going to eat. Check the restaurant's menu on their web site, if possible.
Anticipate the SABOTAGING THOUGHTS you might have. Make Response Cards to read before going and bring them with you in case you need them.
Example: IT'S OKAY TO EAT MORE THAN I'VE PLANNED BECAUSE...EVERYONE ELSE IS EATING MORE / I RARELY GET TO EAT THESE FOODS / IT WON'T HURT / I CAN START AGAIN TOMORROW / I SHOULD EAT MORE TO GET MY MONEY'S WORTH.
Be sure you take your Advantages Response Card too. (the card with ALL the reasons WHY you want to lose the weight).
Plan HOW you'll tolerate cravings. Distance yourself from the food by taking a short walk through the restaurant, going outside for a minute, or going to the restroom to read your Response Cards.
When your food arrives, PORTION OFF the food you can eat. IMMEDIATELY push the extra food not on your plan to the side or to another dish, like the bread plate.
ADDRESS YOUR SUCCESS. When home, think about mistakes or successes and what you can do differently next time. BEWARE of self-critical thoughts. Try it again and prepare better.
If you did well but feel disgruntled because you couldn't eat everything you wanted, work on your sabotaging thoughts. Give yourself CREDIT for following your food plan and work on acceptance:
OH WELL! I couldn't eat the way I used to eat, but I do REALLY want to lose weight (AND THINK LIKE A THIN PERSON) so it's good that I limited myself.
The more we practice, the easier it will become. After enough practice you will leave the restaurant and say to yourself, "I'M SO GLAD I DIDN'T OVEREAT!"
Tell the waiter how you would like your food prepared. Most are accustomed to it. (I LOVE Reuben sandwiches with sauerkraut and I always ask them to substitute turkey for the corned beef and NO DRESSING)
Order smaller portions...appetizer instead of entree, ask for a take out container with it and IMMEDIATELY divide it and put half away (my suggestion here and I have done this).
At a buffet look for food options before filling your plate. If disappointed this is another OH WELL! point.
Practice what you know. Eat slowly and mindfully.
When you're finished, make it final. Arrange your flatware so the handles rest in the remaining food, put your paper napkin over your plate. Push your plate away.
CHANGE YOUR MINDSET ABOUT PARTIES, CELEBRATIONS, AND SPECIAL EVENTS
1. You're likely to encounter special circumstances repeatedly. There are many throughout the year and if you give yourself permission to make EXCEPTIONS you could EASILY OVEREAT AT ALL OF THEM.
2. You might go overboard in making exceptions. If you go overboard, you set yourself up to think, I'VE ALREADY BLOWN IT...I MAY AS WELL EAT WHATEVER I WANT.
3. You might find it difficult to return to restricted eating once the event is over. Beck gives the example that SHE did at her daughter's wedding. She planned to eat 25% more....she skipped all the hors d'oeuvres except a few raw vegetables, she ate all her salad and only part of her main course. She didn't eat dessert but brought a lot of the wedding cake home and ate a small piece of it for her evening snack every night for the next week. IT CAN BE DONE!
She reminds us of how SHE feels: "BEING THINNER IS MORE IMPORTANT TO ME THAN THE MOMENTARY PLEASURE OF OVEREATING ON SPECIAL OCCASIONS."
MY NOTE: I agree with her last statement 110%. I don't know about all of you but I am tired of letting ANY FOOD be a "god" to me (small "g").
There are many examples of sabotaging thoughts and answers but I will only list one short one:
SABOTAGING THOUGHT: It's sad that I can't eat everything I want.
HELPFUL RESPONSE: It's SO WONDERFUL that I can stick with my plan and LOSE WEIGHT!
This is an excellent lesson for me, though we go out to eat at least once a week but we eat at the same place and I always order the same thing and always box up anything other than my turkey Reuben. But I need to remember this one for on vacations and not such "safe" atmospheres as my regular restaurant.
Again, I am sorry if this was LONG, I tried to condense it as much as I could. And, yet again, I would advise anyone that is helped to any of this Beck Solution to borrow or buy both the book and the workbook.
Today is day 30 of Beck and day 41 of our STREAK!!! Ginie and Jules, THANKS girls, for sticking with me!
It has warmed up in MI...it's 27 right now. STAY WARM where you are.
Again, I wish you all a blessed Saturday, be SAFE, and WARM, and careful of those "sabotaging thoughts"!
Friday, November 21, 2014
Okay, today is my weigh day. I was thrilled AND disappointed. Thrilled because this morning I was 158.2 and from one week ago that is 2 pounds down! But don't forget half of this week was out trudging in the woods hunting with John, getting absolutely EXHAUSTED. Disappointed, because I actually do want to do this SLOW so it STAYS off. I'm happy where I am now so I can do this slow. Another thing, I actually refigured my BMI and had to set my goal down from 145 to 135 because I have actually SHRUNK one inch in my "old age" and I was in denial! Another note, I just realized that I have lost 5 pounds now...time to CELEBRATE and give myself CREDIT! and I thank ALL of you, I could not have done it without you!!!!
Now, today's lesson is "Resist Food Pushers" and the workbook calls it "Week 5- Solve Real-life Problems" Day 29 "Say No to Food Pushers".
Beck gives a long account of an actual example of her own life where she had to resist "food-pushing". It is excellent but for time I won't go into it. I would recommend that anyone either borrow or buy both books they are THAT good.
I will do today's blog from the workbook.
Food-pushers are people who urge you to eat something that's not on your diet. They fall into three categories:
1. People who are just trying to be nice but don't care whether or not you eat what they offer.
2. People who genuinely want you to eat something and are offended if you turn them down.
3. People who are deliberately trying to get you to eat something they know isn't on your diet. (WHO of us has not run into this one????)
Beck then tells us to do the following:
Thank them nicely: "Oh, thanks very much, but no thanks."
If appropriate, if the food won't be too tempting, AND IF YOU WANT TO, you can ask if you can take it with you: "That looks good. Would you mind if I took it home and had it later? Then add it to your food plan for tomorrow or for some other day.
IF THEY INSIST, you can give a simple explanation if you want: "Thanks, but I have to watch what I'm eating these days." Or you can just say more firmly, but still politely, "No, thanks. I'm going to pass."
DON'T LET THEIR REACTION IMPACT YOUR DECISION. Read Response Card #4
#4: IT'S OKAY TO DISAPPOINT PEOPLE: I'm entitled to do what I have to do to lose weight, as long as I am nicely assertive.
Also she refers us to Response Cards #5 and #14
#5: SAY NO TO EXTRA FOOD: Get rid of extra food. It'll be wasted in the trash can or in my body. EITHER WAY, IT'S WASTED!
#14: IT'S NOT OKAY: It's NOT OKAY to eat this. I'm going to be VERY SORRY if I do.
Think about the next couple people who might try to push food on you. Then ask yourself these questions:
Is it reasonable for them to have a strong negative reaction?
How long will they be upset? How soon will they actually be thinking about something else?
What's the WORST that will happen if I turn them down? If that happened, what could I say to them?
If I had to be on a diet because I had a HEART CONDITION, wouldn't I refuse what they were offering? Why isn't my goal of losing weight also legitimate????
Now, think about the COSTS you will incur if you say yes to these food pushers (note the similarity to drug-pushers).
I'll have to deviate from my plan.
Eating this might set off cravings! (or a BINGE, for me)
I'll feel like I'm being controlled.
I'll feel weak.
I'll be giving the message that it's okay to push food on me.
I'll feel bad after I eat it. (UNDERSTATEMENT)
Finally she goes over a Sabotaging thought that goes with this.
SABOTAGING THOUGHT: If I don't eat, [this food pusher] will be upset.
HELPFUL RESPONSE: She may not be as upset as I fear, but even if she is, SO WHAT? I should turn down any food I hadn't planned to eat. I'M ENTITLED to do this as long as I'm politely assertive. I SHOULDN'T LET HER PUSH ME AROUND.
I have to say that this one is another one that is pretty easy for me. I have told you I live with a "thin person" who thinks like one and he has NO PROBLEM turning food down or throwing it away. I have learned a LOT from him! And the two biggies for me are I HATE feeling CONTROLLED and I know if I allow someone to control me I WILL BINGE (anger turned inward). It's just NOT worth it!!
Today is TGIF and again I wish all of you a blessed day today. It is 8 F as I write this here in MI and we were blessed not to get the "lake effect" snow that hit most of the state. They got 4-5 inches and it missed us.
I also want to thank KANOE10 and pass on this information. On her comment on yesterday's blog she told me of a site called weightgrapher.com where I can write my weight each day and see the graph. I LOVE it. I don't like keeping paper records any more than I have to so this is easy and very appreciated, I don't use a SMART activity tracker yet, I am still trying to figure out which one I want...I know I want a bracelet one this time!
Today is day 29 of Beck and day 40 of our STREAK!!! Ginie and Jules, all I can say is
Thursday, November 20, 2014
Tomorrow marks the end of the second week of "dieting". Of course, I had already been "streaking" with absolute pristine eating (I told you I am ALL or NOTHING which I know I will have to work on) so I have been "dieting" for weeks longer.
Beck tells us to get up in the morning, step on the scale...wear the same weight clothes as we wore last week (I always do). Then calculate your change in weight, add a new dot on my weight-loss graph and connect the dots. I have "conquered" my fear of the scale but this still gives me a bit of apprehension because it's "real" and I WILL report it to ALL you guys. But, there is no "brick" in the stomach so that's a GOOD sign.
The workbook gives more instruction that I actually like BETTER:
1. Don't even THINK about skimping on your "diet" today so that the number on the scale looks better tomorrow. IF you do, you'll be giving yourself unhelpful messages: that it's okay to be loose during the week because you'll make up for it all on one day or that STARVING yourself is acceptable. The goal of the Beck Diet Solution is to HELP NORMALIZE eating patterns every single day--for the rest of your life--which means never overeating or undereating. If your weight goes up this week because you've made mistakes in your eating, FACE your problems squarely and then solve them.
2. Make sure your expectations are reasonable. Read Response Card #19 (see below "CELEBRATE"). Remember that most people lose between .5 pound and 2 pounds per week during most weeks. YOU WILL LIKELY LOSE LESS WEIGHT THIS WEEK THAN LAST because part of last week's loss was from water. So get yourself mentally prepared to have a smaller weight loss tomorrow. It's perfectly NORMAL.
I have been weighing EVERY day and will continue to do so because of my "former" fear and I will tell you I go UP and DOWN the same two pounds each week so far but it has been steadily down so I am guessing this is "normal" for me and it has been good for me to see this. I believe my "bladder problem" right now may have something to do with it but not sure. I won't know until after January on that.
She also reminds us that we need to know that our weight could go up on any given day or week, even if we are doing everything RIGHT due to hormonal or other biological factors (bladder?). It's not a catastrophe if the number on the scale doesn't go down this week. Read Card #22 (Be Realistic).
Here they are:
Card (19): "CELEBRATE": I SHOULD CELEBRATE EACH HALF-POUND LOSS!!
Card (22): "BE REALISTIC": I SHOULDN'T EXPECT TO LOSE WEIGHT EVERY SINGLE WEEK.
I do like Beck's set apart quote today:
"ONCE I LEARN TO USE THE SCALE AS INFORMATION TO GUIDE MY EFFORTS, 'DIETING WILL BE EASIER' ."
It's a lot to remember just to tell us to weigh tomorrow but as I keep saying...it is ALL so worth it, at least to me it is..I have gone my own way for far too many years and that did NOT work!
Weigh myself every day and report it once a week - I will do this first thing tomorrow morning....for week two.
Read my Advantages, NO CHOICE, and It's Not Okay, and other Response Cards at least twice (I read it at least four times).
I weigh and measure all my food, every time.
Eat mindfully, slowly, sitting down and noticing EVERY bite (my FAVORITE...it works)...EVERY TIME
Fill out my food plan everyday and change it as needed.
Say "NO CHOICE" to food that I am not supposed to eat.
I stay within my allotted units of food (calories, carbs, etc.)
I track both food and exercise and make changes at the end of the day.
Give myself credit when I engage in helpful healthy eating behaviors or exercise and anything else I do well.
I ate only to normal fullness - I still have not "suffered" from "hunger" at all.
Any spontaneous exercise as often as I can.
I tolerate hunger if I need to...see above.
I have planned how I will tolerate cravings....NO CHOICE!
I refrained from overeating.
I have used distraction activities when needed.
I said "Oh, WELL!"(I don't like this, but I'm going to accept it and move on) when I wanted something I couldn't have.
I was alert for "FOOLING MYSELF" thoughts.
Today is day 28 of Beck and day 39 of our STREAK!!! Ginie and Jules, all I can say is
Onward we go!
Today is Thursday (already) and I still can't believe how quickly time FLIES! May it be a blessed day for you all! Stay warm and out of the snow if possible if that applies to you. Myself? I have LOTS of snow to shovel my second favorite cardio, right behind mowing grass in the summer!
One more thing, I cannot thank you all enough for the support you have shown in this!
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