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Beck Day 18

Friday, October 31, 2014

Change My Definition of Full.

Honestly, I cannot trust the feelings in my stomach. I feel truly stomach hungry most of the time. When I'm not feeling stomach hungry (like right after supper) then I'm craving and I start yelling NO CHOICE NO CHOICE inside my head!!! Oh my goodness. I LOVE LOVE LOVE this pre-planning that Beck has me doing. The pre-planning, along with pre-entering it into SP nutrition planner, is allowing me to track exactly how many calories I'm consuming...in maintenance! (This has NEVER happened before in my life!!!)

Beck tells me that I need to stop eating when I am still capable of taking a moderate to brisk walk after a meal...check.

Hunger is not an emergency...check.
Pre-plan my food...check.
Eat according to plan...check.
Weigh myself every day...check.
Exercise every day...check.
Use the phrase NO CHOICE...check.

The word I was looking for yesterday was kindly supplied by Watermellen...my "resistance muscle"...yep, I'm strengthening it. And speaking of yesterday, I had company for supper last night and was still able to push food to the back of my plate (and my PLANNED food too) and not eat it). Gosh my company was polite...never said a word. My gaze did follow the breaded eggplant off the table as my DH took my plate away....bye bye extra food, I smiled.

  
  Member Comments About This Blog Post:

GABY1948 10/31/2014 11:39AM

    I do SO agree with what you say about trusting oneself as for hunger and fullness...not sure I ever will be.

And that WAS a GREAT accomplishment at dinner last night. You can be VERY proud of yourself!

emoticon emoticon emoticon

Onward!

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_LINDA 10/31/2014 11:21AM

    emoticon That is awesome control!!!

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BOOKAPHILE 10/31/2014 9:38AM

    You are turning out to be one of Beck's shining stars! Your joy is contagious. Well done!

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APROMISE4ME 10/31/2014 8:22AM

    Seems to me you have done very well ! Big pat on the back :)

Deb

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WATERMELLEN 10/31/2014 7:08AM

    You are very very good at this!!! Give yourself credit -- all of us here are!!

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ONEKIDSMOM 10/31/2014 6:52AM

    emoticon I knew you'd rock that resistance training! Spark on, and think like a thin person. emoticon

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Beck Day 17

Thursday, October 30, 2014

Today's lesson is End Overeating. She says I need to depend on my feelings of hunger to not overeat. I can't. It's as simple as that. I need to learn to intake an appropriate amount of calories per day by rote.

Anyway today I must overlaod my plate and don't eat it all. My first thought was to fill it with mashed turnip b/c I would have no problem scraping it ALL right into the garbage! tee hee hee. But no, I'm not going to cheat. I'm going to put a slice of buttered bread on my plate along with an over-abundance of breaded eggplant. Before I begin to eat I'm going to move the foods to the back side of my plate, which are "over" the amounts I should have, and then not eat them.

This is a good lesson for me. I'm quite good with pre-planning, however it's the unexpected that finds me over-noshing. If I have difficulty with today's lesson, I'm to repeat it. I'm thinking this is another good "visualization" lesson to add to my NO CHOICE lesson which I do while I exercise. The virtual practise will be good to exercise my " " (I can't remember the word Beck uses, and I can't find it in the book. Can anyone help me?)

  
  Member Comments About This Blog Post:

BOOKAPHILE 10/31/2014 9:04AM

    I'm also in the club that divides the portion at a restaurant before I begin eating, so I can take the rest home for another day. It would be wonderful to be able to order only the right amount and pay a lower price. The super sizing of most food portions was NOT a good thing! Add to that the depression mentality - "waste nothing" - that my parents instilled, and I'm a recipe for obesity if I don't make a conscious effort to eat light.

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PAMAPPLE 10/30/2014 10:01PM

    I think I will do just fine when I get to this, because when I am at a restaurant, I just eat until I'm satisfied and then box up the rest. I am not concerned with throwing out food that will only lead to more fat or poor health.

Great job with communicating this day to us!! Onward and upward we go!!

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ONEKIDSMOM 10/30/2014 7:32PM

    I know you'll have this... because you'll have been thinking all day of writing your "I did it!" blog tomorrow!

Spark on. emoticon

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WATERMELLEN 10/30/2014 5:43PM

    "Resistance muscle"?

I'm betting you've got this -- I am feeling MUCH more rebellious about it. Sigh.

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KALIGIRL 10/30/2014 1:31PM

    Sounds like a great way to keep food in check!

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PATTI_PAL1 10/30/2014 10:04AM

    I'm curious about this Beck Diet, but after reading your post, I know it's not for me. (Smile)

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GABY1948 10/30/2014 8:54AM

    YIKES, I read this on WATERMELLEN's blog already and I FREAKED. I feel better after reading your "I can't" I know you can and when day 17 comes for me I know I CAN also...ONCE...but after that I am sure I won't have to "practice" that one anymore....even at restaurants I push the "over" food and ask for a box and bring it home to feel the animals outside!

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Beck Day 16

Wednesday, October 29, 2014

Today's Beck lesson is Prevent Unplanned Eating. All over this lesson is my new favourite phrase "NO CHOICE". So Beck has me pre-planning today, all the food I'll eat tomorrow (and I already did that yesterday for today). Not only am I supposed to step away from unplanned food that wants to jump into my mouth, but shout inside my head NO CHOICE! It works. Really, it's the "what should I eat?", the "I'd like that", the "oooohhh that would taste good" part of food that drives me mad. And I certainly recognize that in myself. When I say NO CHOICE to myself, I feel much calmer...more settled...the food loses it's control over me.

NO CHOICE allows me to take my life back. I like it. I'm practising it while doing my daily exercises, so that when those foods sneak up on me and try to gain control over my will, I'll be able to NO CHOICE them back into submission.

NO CHOICE is my new best friend.

  
  Member Comments About This Blog Post:

SWEDE_SU 10/30/2014 4:40AM

    i'm learning so much reading your blog - no choice! what a great tool!

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ONEKIDSMOM 10/29/2014 7:23PM

    It does make it easier, doesn't it? I say it to myself (echoing you, without having read the book yet)... as I pass the treat table at work.

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PAMAPPLE 10/29/2014 7:02PM

    NO CHOICE give us the power to say no to many choices that can be tasty but eventually lead to weight gain if we dont reign in our appetite. You got this and lets keep on keeping on!!

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_LINDA 10/29/2014 3:08PM

    emoticon emoticon emoticon
You got this!!

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WATERMELLEN 10/29/2014 12:51PM

    What a great attitude: you've got this (and isn't it a relief?) Most of us face over 200 different food choices a day -- and that's 200 opportunities to make the wrong choice. Unless: we've already made the right choice!!

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BOOKAPHILE 10/29/2014 10:38AM

    Organized preplanning makes it much easier to weather the storms of cravings!

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KALIGIRL 10/29/2014 10:30AM

    Here's to 'taking your life back'!

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ICEDEMETER 10/29/2014 9:21AM

    We really should be able to count "fitness minutes" for all of the mental exercise we get figuring this out...

I've got a visual of you in tennis whites, wielding a racquet of "no choice" and vigorously bounding across the court back-handing away various foods as they leap across the net at you. It's definitely a work-out!

emoticon with the planning - hope that you continue to find that it makes your life easier and better.

Have a great day!

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GABY1948 10/29/2014 9:07AM

    I can totally see myself loving this phrase...and have already started using it too! NO CHOICE! How great is that? It's the choices that drive most of us balmy...me anyway!

You are doing SO VERY great Sandi...and thanks for keeping in close contact...I have unofficially make you co-coach with my John! Hope you don't mind!

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FUNLOVEN 10/29/2014 8:58AM

    Practice Makes Perfect is what they say. I think you have developed a good plan for keeping those "jumping mouth bites" at bay. Keep up the good work!

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KANOE10 10/29/2014 8:16AM

    That is a powerful tool. You are doing well with planning ahead.

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Beck Day 15 - Start My Diet

Tuesday, October 28, 2014

Yesterday I was to write down all the foods I am to eat today. Today I am to EAT them and today is Day 1 of my "diet". I'm supposed to eat, check off that I have eaten only what I pre-planned to eat and then give myself credit for having only eaten those foods. This reminds me of shopping with a grocery list and coming out of the store with ONLY what was written on my list. I throw my hands up in the air and woo hoo out loud when that happens b/c it's such an exhilarating victory!

I wonder if I'll do the same at the end of today.... Anyway, I'm also not supposed to beat myself up to the point of quitting, if food happens to jump into my mouth that wasn't on the list. Oh yes, but I'm also supposed to "step away" so the unwritten food has farther to jump...which may prevent the noshing....sounds fair!

Yep, and I also need to write down what I'm going to eat tomorrow.

So, onward I go.

  
  Member Comments About This Blog Post:

PAMAPPLE 10/29/2014 7:16PM

    Yes, you can do this!! Jump away from the offending food!! emoticon

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NEWNANCY2012 10/29/2014 12:21PM

  emoticon emoticon emoticon emoticon emoticon I'm picturing those little bites of candy bars jumping at me on Halloween night!

Comment edited on: 10/29/2014 12:22:40 PM

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FUNLOVEN 10/28/2014 8:57PM

    What a hoot! While reading your blog I started to have these visions of bites of food falling to the floor with a PLOP as you stepped away when they attempted to jump into your mouth. Before I knew it I was having my laugh for the day!

Thanks for sharing and I hope your day was Sparkling with Beck.

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BOOKAPHILE 10/28/2014 9:15AM

    Lol. Plug your ears so you won't hear that unplanned food calling your name. How can it jump into your mouth if it doesn't have your attention first?

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KALIGIRL 10/28/2014 8:25AM

    Like it - let's you see several things
1. What you eat
2. Nutrient content
3. Calorie content and then
Feel satiation!

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ONEKIDSMOM 10/28/2014 7:58AM

    The essence of thinking like a thin person! Sticking to a plan. Have a great today. emoticon

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GABY1948 10/28/2014 7:40AM

    I can totally relate to the shopping list AND the eating what's been pre-planned....I love having you and WATERMELLEN ahead of me so I can see the "previews of coming attractions" each day.

emoticon emoticon and I agree..you've GOT this! Feels good, doesn't it?

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MARYJOANNA 10/28/2014 7:35AM

  Best wishes.

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ELRIDDICK 10/28/2014 7:34AM

  Thanks for sharing

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WATERMELLEN 10/28/2014 7:21AM

    You've got this!!

And if any food jumps at you, you're ready to dodge!!

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Beck Day 14 - Plan for Tomorrow

Monday, October 27, 2014

Does this sound familiar? I always say that when I "pre-plan" things go well for me...apparently Beck thinks this is a good idea too. Although, she is taking this pre-planning to a whole new level. She wants me to pre-plan EVERYTHING I'm going to eat tomorrow, today. Not just for today...but ongoingly.

Today is my "no lunch" day. I've already pre-planned my foods for tomorrow and I tracked them, however, I tracked them on today's date, so I'm gonna havta go back in and re-input them all for tomorrow...oh well, small price to pay for compliance.

Onward I go...smiling.

  
  Member Comments About This Blog Post:

PAMAPPLE 10/29/2014 7:14PM

    Pre planning is an ideal weight to track your food, and if by some chance, you end up eating something else you didn't plan for, you can stay within your calorie range, by checking your calorie range and other nutrients. We can do this together with others on this same journey!

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ONEKIDSMOM 10/27/2014 8:37PM

    Don't you get amused when the things you learned through experience show up as "expert advice" in books? Pre-planning works. emoticon

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_LINDA 10/27/2014 1:59PM

    I use the recent button to track the same meals over and over, works even better than putting them in a group although I have one standard evening meal that is always the same that I put in a group.
Way to plan it!

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BOOKAPHILE 10/27/2014 10:34AM

    Onward smiling says it all. Well done!

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KALIGIRL 10/27/2014 10:16AM

    emoticon that's why work days are so good for me - the only question is dinner and I'm researching crock-pot (bought the 3 small pot unit) recipes to turn evening food into a 'no-brainer' too.

Good luck on your lunchless day - let us know how it goes!

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FUNLOVEN 10/27/2014 9:34AM

    Tracking is my weakest link. I absolutely dread it although I do understand all of the benefits of it. It's a good thing it is a few days down the road for me so I can warm up to the idea!

Darn the computers some times! Don't you wish you could just copy and paste your meal entries. It would be so much easier. Here is a pat on the back for a job well done. emoticon

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WATERMELLEN 10/27/2014 8:36AM

    Well done!

And: the nutrition tracker will permit you to copy/paste forward, right? Shouldn't take too long!

All best with lunchless project today: I'm betting it doesn't cause you too much grief!!

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