Thursday, October 23, 2014
Beck tells us that in the weight loss phase, and no matter how many pounds we want to lose, we need to set a goal of not more than five pounds at a time. She advises that the slower the weight loss, the better: not more than 1-2 pounds a week, and .5 pounds a week on average is reasonable and realistic.
I do manage to keep my weight within my maintenance range, but frankly maintenance continues to be tough. My goal in 2011 was to learn more about "thinking like a thin person" and it still is! That's why the decision to do the refresher: I'm needing to work on the "between the ears" stuff.
And, it's helping. Even with a particularly stressful period in my life going on, I have not been stress eating.
Yesterday I was out of office and (after my Greek omelette breakfast) dealing with some tough stuff. But ate slowly and mindfully sitting down. Butternut squash soup for lunch with black coffee, a large honeycrisp apple out of my briefcase. Came home to my supper fish and veggies soup from the fridge (salmon, swordfish, shrimp, clams, beans. carrots, celery, corn, peas in a chowder-style milk/broth) with Greek yogourt and raspberries and blackberries. Enjoyed every mouthful. Did treat myself to a glass of white wine! All well within calorie range. Read my Advantage Response Card. Was happy that my "trigger foods" weren't in sight because I had arranged my environment in the kitchen!!
For which I take credit. And for which I also give credit to the fortunate coincidence that I committed myself to this "Back to Beck" refresher, and my highly supportive Beck coach, and everyone here in the Spark Community who've been providing such supportive commentary!!
Really really helpful!
Wednesday, October 22, 2014
Right now and for the past 24 hours my exercise plan has been tap dancing at work . . . . and that's OK.
Because I am committed to exercise. I have been a long-time exerciser. I get back to exercising after illness, injury, work stress -- it's who I am.
Again, something for which I can give myself credit (even though maybe not today!!). But I'll be getting in as much spontaneous exercise as possible, chugging up and down stairs and lugging around heavy brief cases and . . .
And then I'll happily get to the gym, or the golf course -- and XC skiing looks pretty imminent too!! -- and all will be good.
Exercise doesn't help me much in managing my weight -- but it does help me in managing the stress that can lead to out-of-control eating. And it helps with health, of course it does: cardio, strength, flexibility, toning.
Got this one.
Tuesday, October 21, 2014
Making time to be healthy: my 2011 blog on this topic was a long one!! And (although it's still the case that I could be making more time for exercise) this is something I'm continuing to make a priority.
Because at this age and stage (unlike the demands of child care and commuting and back to school experienced by my "younger self") I can.
My schedule really hasn't changed a whole lot since 2011. I do still prepare my lunch salads the night before. I do still make a supper soup once a week that's sitting in the fridge waiting for me each evening. I do still "make up" exercise time on the weekends when the work week intervenes -- and I do stay as active as I can during the work day, running up and down the stairs and zooming to the photocopier.
So Day Eight is a useful reminder that some things I'm handling OK.
Well done, good job (giving myself credit!!)
Monday, October 20, 2014
I can resist anything but temptation.
And if I see it, I wanna eat it. Right now. Probably standing up. As fast as possible. So I don't really have to acknowledge what I'm doing.
The above applied in 2011 and still applies to my fave trigger foods (baby carrots, kale, big brimming glasses of water, not so much).
But potato chips? Yup, bought large bags of them for my son again recently and asked him to hide 'em in his room.
Nuts and trail mix? Regularly purchases for my vegan daughter who needs the protein -- but it's better for me not to see them.
Ditto peanut butter from a spoon.
Keeping breads in the bread box.
Leaving the kitchen when my dear husband makes his eggs and bacon and multiple slices of hot buttered toast.
Organizing my environment is definitely a Beck technique which had slipped. And I'm right back at it again.
And yup, something I absolutely needed to relearn.
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