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Back to Beck Day Eighteen: Redefining Full

Friday, October 31, 2014

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4018803


Yesterday (end overeating by wasting food, and by deliberately eating too fast) was surprisingly tough for me. It made me grumpy.

Yup, I threw out the buttered bread at breakfast; chomped hurriedly through my lunch; tempted myself with cheese not on my plan at dinner (Charlie obliged!). But I did not like it at all: lots and lots of "sabotaging thought" along the "why do I have to do this?" line. It made me realize that indeed "I can resist anything but temptation". Avoiding temptation has worked best for me for a very long time.

Today's plan is to question the volume of food I eat, even when those portion sizes are within calorie range.

And I am aware that over the years since 2011 my gargantuan lunch salads have actually become smaller. That I no longer remotely enjoy the sensation of being "too full". I have genuinely become much readier to stop eating when I'm approaching full. I really really loathe anything even approaching "stuffed": Thanksgiving Dinner this year was "moderate" by Thanksgiving Dinner standards, but the closest I've come recently to that miserable "so stuffed I couldn't eat another mouthful, my eyeballs won't even squeak" feeling.

When I weighed 230 pounds -- I overate every day. To the point of narcolepsy. I was literally drugging myself with food. Horrifying to remember. It's hard to believe the quantities of food I regularly ate for dinner both in volume and in calories.

Now, I prefer to stop eating long before that point. Full for me now is "I'm pretty close to having had enough. And it will feel like absolutely enough in about half an hour!" I am always absolutely capable of a brisk walk after a meal: which is the Beck test for appropriate fullness!!

So I'm not anticipating that this will be so difficult a day. Good thing, too!!

  
  Member Comments About This Blog Post:

JANTHEBLONDE 10/31/2014 12:35PM

    I love reading your blogs on the Beck Plan! You really get me thinking about how I'm eating! I am so proud of you on being on day eighteen! I think you are doing fabulous! You are what Sparks is all about! I hope you have a fabulous Friday!
Hugs and love,
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FIFIFRIZZLE 10/31/2014 12:20PM

    Wow.

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_LINDA 10/31/2014 11:32AM

    emoticon you went through that trial with flying colors! A good affirmation you are, and will remain on track!!
I have not been able to lose the nasty habit of eating too fast.

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FUNLOVEN 10/31/2014 10:59AM

    You have attained so many skills along your journey that it is hard to believe a task would be hard for you and make you grumpy. I wasn't sure I even understood the thinking behind the task of eating fast when it is something a lot of us already do.

I hope you gave yourself plenty of credit for having a successful day!

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BOOKAPHILE 10/31/2014 9:48AM

    I hadn't thought about it until I read your blog, but I regularly ate to the point of feeling stuffed...then I'd want to do it again when the feeling subsided. Not having to collapse in a chair to recover after a meal is a happy benefit of moderate and controlled eating.

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1CRAZYDOG 10/31/2014 9:34AM

    AMEN! I spend just a few minutes looking @ my plate before I eat. Mentally that gets my appetite on the road to satiety. I mentally take a bite of the food. THEN I'm ready to eat mindfully and my portion size is reasonable. I too drugged myself with portion sized gargantuan amts. of food . . . not worth it!

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PHEBESS 10/31/2014 8:28AM

    And today, you will sail through the step and not even be grumpy!

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GABY1948 10/31/2014 8:24AM

    emoticon blog! I can relate 110%! I had NO idea anyone else let alone YOU at like I did until about 2 weeks ago. This truly gives me hope. Until recently I ate like 8 or so cucumbers during the day and HUGE (and I mean HUGE) salads just to keep the "OVER-FULL" feeling. John literally can't believe I no longer do that and am OKAY with it...even LIKING it because I can "feel" my body now! Never in one million years would I have guessed that YOU were ever like that!

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KATHIC2 10/31/2014 7:56AM

  Your blogs are so helpful to me. They summarize the Beck tasks so well!!! Thank you so much.

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OHMEMEME 10/31/2014 7:26AM

    Awesome day after all! This is one reason I keep coming back to your page. You have mastered so many necessary maintence skills. You have a knack for writing and your blogs are so honest and sincere. I must confess that I have been grumpy almost everyday of reading Beck. 😔 it is hard to admit but it is the truth. I plan to continue reading but I have not committed to daily reading. I am practicing daily but very gradually. As Sandicane mentioned, this food thing does not just go away in a few days, weeks, or even months!
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Here's to Becking!

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FEEDTHEHUNGER 10/31/2014 7:10AM

    Good job making it through the tough day. I can imagine where you are now -- stopping eating when almost full -- but I'm not quite there yet. I have fleeting moments of it when I take less than what I'm allowed to have and decide to stop there -- not hungry anymore, but not "full," and I like the feeling, but I have not yet made it an every meal habit. What a great goal to shoot for though!

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SANDICANE 10/31/2014 7:07AM

    Oh my, you've come such a long way...and it's interesting to see how long you've been on your journey, b/c if anyone thinks this "food thing" can be beaten in a week/month/or year...they have a big surprise coming.

You did a really good job throwing out your food yesterday. Sorry it made you grumpy, but honestly, Charlie and me are thrilled that you did it!

Nice to hear today will be easy for you...we all need some easy days in this program. When an easy one comes along I think to myself "I must have already learned this lesson."

Have a fab Hallowe'en!!!

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ONEKIDSMOM 10/31/2014 6:55AM

    Methinks the victories we fight ourselves for and win are the sweetest! emoticon Now you can go back to winning the battle ahead of time... and remember that you CAN do this when you NEED to. emoticon

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Back to Beck Day Seventeen: End Overeating

Thursday, October 30, 2014

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4016040


It was interesting for me to reread this blog from 2011 -- for one thing, it reminds me of how much I enjoy cross-country skiing, and tomorrow we're predicting the first snowfall here. XC ski is for me a euphoric substitute for the running I used to love and can't do any longer (knee and hip issues, undoubtedly relating to too much running, 10 km a day for many years!)

Beck advises us to try two experiments: putting too much food on our plates deliberately and NOT eating it (throwing it out -- or in her workbook version, putting it in the fridge for another meal); and eating too fast deliberately (so that we experience still feeling hungry before satiety kicks in).

Diabolical, right?

And what a great source of "sabotaging thoughts". I hate wasting food. It's wrong to waste food. I thought I was supposed to eat slowly and mindfully??

But the idea is to "practice". To lose weight/maintain weight loss, I have to learn to eat only what I'm supposed to eat. The fuel my body needs. What I've planned to eat.

And that's so regardless of whether a hostess heaps my plate - a restaurant serves me an outsize portion -- I'm rushing because I have an appointment coming in or some other emergency. Whatever. No excuses.

And no point in being "pious" about wasting food -- I've wasted plenty. If I don't practice, I'll continue to waste plenty. I'll "waist" it: because it's equally wasted whether I throw it out or carry excess around my waist.

OK then: I'll put buttered bread on my plate with my omelette this morning. And: throw it out. I'll eat my lunch salad double quick. And not eat anything more. And yup, I will put some kryptonite cheese beside my soup bowl at supper time.

Here goes. But I don't like this.

I don't have will power. Really. I just fake it. My motto is, "I can resist anything but temptation". My modus operandi is to AVOID temptation at all costs.

  
  Member Comments About This Blog Post:

_LINDA 10/30/2014 11:11PM

    I am in the no temptations category. Do this? Not if I can avoid it.. Must have controlled pre-measured portions, especially when any sort of cheese or pasta is involved..
May the force be with you..

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DOGLADY13 10/30/2014 10:10PM

    I'm stuck on Day 5 -- pay attention to what you are eating! Eating while reading, eating while doing email, eating while packing lunch for the day, eating while rushing out the door, eating while driving... I do it all except eating while eating. Yeah. The wasting food is going to be harder than that, I think. At the rate I'm going, it'll be a month before I get to that.

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1CRAZYDOG 10/30/2014 8:57PM

    Yup . . . fake it to you feel it!

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ALIIDA 10/30/2014 8:50PM

    Eating too quickly? Oh dear! I did this yesterday and it wasn't an experiment. Throwing food away! Yes, a tough one. Looking forward to hearing how you feel about it! It's a great idea for toughening up your willpower. emoticon

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PAMAPPLE 10/30/2014 5:57PM

    Interesting experiment. You can tell that the author is a psychologist and is having us use the experiments to really hone in on hunger after eating too fast, and having too much on our plate, and having the fortitude to throw it away, or use it for leftovers. Let us know how you did!!

Comment edited on: 10/30/2014 5:58:01 PM

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KALIGIRL 10/30/2014 1:33PM

    Here's to practice which hopefully will lead to not overloading the plate!

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FIFIFRIZZLE 10/30/2014 11:47AM

    Quite the challenge!
I give any leftover food to the chickens. No waste, they turn it into eggs for me.

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BROOKLYN_BORN 10/30/2014 11:24AM

    Sometimes when I'm attacking a can of Pringles, I'll get mad and throw out the rest of the can. Better the garbage than on my hips, but my preferred method is not to have the darn things around in the first place. Yeah, avoid temptation. That's me.

Good luck with this experiment.

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JANTHEBLONDE 10/30/2014 11:19AM

    I love your blog for day seventeen! That is my modus, "AVOID temptation at all costs!" You can do it girlfriend! I hope you have a great day!
Hugs and love,
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DDOORN 10/30/2014 10:11AM

    This one is a toughie, undoubtedly! Will have to see if I can tackle it...

Don

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SANDICANE 10/30/2014 8:58AM

    You know what? I totally missed the part about eating too quickly!!! Hmmm, gotta re-read. I love your motto and I think that if I can avoid temptation at all costs, that and NO CHOICE will make me a winner in the game of no-regain.

Food food food food food. This morning I wish it was like cigarettes were, and I could just totally give it up for good. Ok, onward I go....

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NANCY- 10/30/2014 8:56AM

    It is all about knowing/learning what our body truly needs.
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FUNLOVEN 10/30/2014 8:49AM

    If this exercise will end overeating it will be worth it.

I can't imagine eating any faster than I already do. I mean, I can scarf down some serious food in no time flat. There is a commercial on TV right now for some Mac & Cheese and it shows this woman scraping the leftovers into the garbage until she takes a quick look around to see if anyone is watching and she scrapes the next plate right into her mouth. It is gone in a flash so no one will catch her. I think of myself every time I see that ad and think to myself - "been there, done that" - and now it is time to stop that!

Hope you have a Sparkling successful day emoticon

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GABY1948 10/30/2014 8:28AM

    I LOVED the title to this.....but when I read it....NOT SO MUCH! My head is screaming at me right now...I don't WANT to do this one when it comes....I'm SCARED!

But I'm glad I follow you because yes, I have no trouble throwing things away anymore!

Ugh, I have a knot inside my stomach. I really don't have will power either, I fake it!

emoticon and I will too!

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BOOKAPHILE 10/30/2014 8:27AM

    Hmm. I wouldn't like it either...particularly if I was happily succeeding with the way I'm "supposed" to eat. You are committed to doing it right for the long haul, so today shouldn't hurt you too much. "No choice!"

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FEEDTHEHUNGER 10/30/2014 8:06AM

    Tough exercise -- holding good thoughts for you today.

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ONEKIDSMOM 10/30/2014 7:22AM

    "My modus operandi is to AVOID temptation at all costs."

Mine, too... in fact at times, it's the only thing that saves a major slide! But seriously, we can't avoid it all the time. Practice and conscious choices have to save us THEN... so practice in a controlled way (today) is a good exercise. You don't have to LIKE the pushups for them to strengthen your arms. emoticon

Sending supportive thoughts your way for this day's challenge! emoticon

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OVERWORKEDJANET 10/30/2014 6:50AM

    Argh, I feel this!
Try eating your lunch standing up, a favorite bad move on my part.


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PHEBESS 10/30/2014 6:21AM

    You can do this!!! It won't be easy, but you can do this - and that's the message you'll take from it, right? That you CAN do this!

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Back to Beck Day Sixteen: Say NO CHOICE to Unplanned Eating

Wednesday, October 29, 2014

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4013772


This "NO CHOICE" thing has to be important: Beck stresses it. And it's important to me for sure.

Counter-intuitive, maybe. There's that desire to be "in charge" and free to make choices.

But actually, having to make choices in the moment, when faced with temptations, doesn't feel a whole lot like freedom.

Having to make choices exposes me to the compulsion of cravings. If I want to free myself from cravings, then I need to reduce the choices.

Telling myself "NO CHOICE" is a better choice! And of course it's still my choice: just that I already made the choice -- yesterday, when I was planning what to eat.

This morning: egg white omelette with light feta and spinach for breakfast.

There's a spinach salad with mushrooms, green beans, snow peas, radishes, cherry tomatoes, shrimp, bell pepper and beet in the fridge at work already. Plus some fruit: mixed berries, mandarin orange, mango. (Yesterday's plan to order a salad with grilled chicken at the restaurant business lunch worked perfectly: and it was a terrific salad with an Asian sesame dressing on the side).

And for dinner: I've preplanned my carrot and squash soup (really liking it) with some yogourt and raspberries for dessert, plus low cal hot chocolate.

All right then. NO CHOICE. Spontaneity about food is highly overrated! There are lots of other ways to be spontaneous -- such as spontaneous exercise!!

  
  Member Comments About This Blog Post:

JANEWATKINS 10/29/2014 6:05PM

    So there's exactly where I'm stuck! Day 16. You continue to inspire me. Does your emoticon family eat the same things as you?

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_LINDA 10/29/2014 3:07PM

    emoticon
That is so right, it is YOUR choice to have restricted choices! You are still the one in charge! I never get tired of my poached egg whites with garlic and a sprinkle of Asiago or Romano with a serving of what ever veggies are fresh for the season.
Here is to willPOWER! Which you have, in spades!

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SANDICANE 10/29/2014 1:48PM

    Yep, NO CHOICE will be the one phrase that changes my life. And you're so right when you say we do have a choice...we just make those choices the day before we're going to eat them. Works quite nicely.

And a HUGE CONGRATULATIONS on the way you handled lunch yesterday! You're a fab example of how to maintain forever....

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JANTHEBLONDE 10/29/2014 11:57AM

    Woo hoo! Congratulations on day sixteen! You are you doing fabulous! I am so proud of you! I hope you have a wonderful Wednesday!
Hugs and love,
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KALIGIRL 10/29/2014 10:43AM

    Love how 'no' is actually 'yes' to planned health...
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and with a little luck (and lots of lessons) it becomes 'natural' healthy living
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BOOKAPHILE 10/29/2014 10:07AM

    Less stress caused by temptation is a strong plus for "no choice." Enjoy the freedom from cravings preplanning gives you. You're the poster girl for "no choice!"

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FUNLOVEN 10/29/2014 8:52AM

    Sometimes there are occasions when an unplanned food item makes it into your day. There are a zillion examples, but lets just say your work friends decide at the last minute to go out for a drink after work and they invite you. Would you not go because you didn't plan the night before to add a cocktail into the scheme of that day?

For me the fewer choices I have to make the easier it is. So I am all for the No Choice plan most of the time. But I do think there should be some flexibility for those occasions in life when things just pop up.

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KANOE10 10/29/2014 8:30AM

    That sounds like a great meal plan and so delicious. No choice is the way to go.

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GABY1948 10/29/2014 8:01AM

    I got a hint of this one yesterday from SANDICANE! So have been practicing it ever since....for ME it is so true....I'm better off NOT having any choice! Totally love the comment about spontaneous exercise...I will remember that one!

It is so nice following you and your knowledge of Maintenance...I have watched you from afar for a LONG time!

emoticon blog as are they all! emoticon

Comment edited on: 10/29/2014 8:03:48 AM

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NANCY- 10/29/2014 7:59AM

    What great comments you have gotten to this blog.
The adherence of "no choice", after we have made the choice to follow this path, does give us freedom and reduces stress.

Besides spontaneity over a leather skirt or cute boots gives longer lasting pleasure.
You are doing great!!!


Comment edited on: 10/29/2014 8:01:44 AM

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ONEKIDSMOM 10/29/2014 7:59AM

    Totally agree. Make the plan, then follow it. No choice can be a good thing... one less thing to THINK about! emoticon

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NELLJONES 10/29/2014 7:15AM

    I never eat spontaneously, I always have a plan. I keep my plan in a little notebook, and if something crashes my desire zone, I'll write it in for the next day. Usually by then the urge has passed. When I am shopping, if I see something that grabs my attention, I'll write it down for next time I am in the store. I always seem to cross it off before I shop again. It's an advantage of paper and pen planning, and my little notebook is always with me.

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DOGLADY13 10/29/2014 7:14AM

    I have many religious friends who have taken vows of poverty, chastity and obedience. They have a Rule that they live by.They all say their vows and the Rule have given them tremendous freedom to live authentic lives.

Similarly, I have heard the powerful people use others to make mundane decisions, because making too many decisions causes fatigue. So the president does not decide what he is going to wear or what he is going to eat, etc. He has people who make those mundane decisions for him, within the parameters that he has set and they know.

I have to agree, reducing the amount of choices, especially simple choices frees you up to focus on more important things.

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1CRAZYDOG 10/29/2014 7:07AM

    AMEN! I just don't need opportunities to make the wrong choice!

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PAMAPPLE 10/29/2014 6:42AM

    Sometimes that freedom, leads to lousy choices... freedom to being spontaneous with adding extra exercise to your exercise plan, now that is freeing!! Your salad sounded mouth-watering!!

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PHEBESS 10/29/2014 6:40AM

    I like spontaneity within limits - say I'm shopping for fruit, and planned on apples and oranges and maybe strawberries. But then the raspberries call my name, so I buy them instead (or in addition to) the plan.

Or, I'll plan a snack, and allow myself X calories (depending on lunch) - I'll allow myself one sweet milky drink OR one sweet item, but not over that X calories.

So I get the choice, I just have limits on it.

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FEEDTHEHUNGER 10/29/2014 6:38AM

    What we sometimes call freedom is actually being a slave to every impulse. Not free at all.

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SASHAY40 10/29/2014 6:33AM

    WOW!! CONGRATS on getting in your veggies and fruits!! Keep- Keeping ON!!

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Back to Beck Day Fifteen: Starting the "Diet"

Tuesday, October 28, 2014

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4011385


Today was the official first weigh-in date: and I guess I really have learned to maintain, given my current weight is significantly less than it was back in 2011 on my first round of Beck.

Small problem today: a long-booked (and once already cancelled and re-scheduled) business lunch. With the other party hosting at a restaurant: not sure where. So: I can't know what will be on offer for lunch. I can be pretty sure, however, that wherever it is, there will be a salad on the menu which I can order with grilled chicken and dressing on the side and black coffee. Which will be my lunch. Had my Greek egg white omelette with a whack of spinach and low fat feta for breakfast. (Planned to eat that yesterday and didn't: had a small Greek yogourt instead, fewer calories actually). Have my supper soup in the fridge.

All right then -- I'm not starting a diet this time, I'm actually continuing the diet (and still don't like that word) that I've been on pretty much for over a decade. But: feeling stronger after two weeks of "pre-diet" refresher of cognitive techniques. Have NOT been eating standing up. Have NOT been scarfing down (tracked but not precisely measured) spoonfuls of peanut butter while my supper soup heats in the microwave.

And have been reading my Advantage Response Card and all the other cards mentioned in my previous Day Fifteen blog.

This is helping a whole lot. My tester BLPS (black leather pencil skirt, size six!) is fitting comfortably!!

  
  Member Comments About This Blog Post:

OVERWORKEDJANET 10/29/2014 6:14AM

    Just about ready to be there with you!

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PHEBESS 10/29/2014 1:21AM

    You have a plan, you have the skills, and you know exactly what you are doing! Way to go!

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ONEKIDSMOM 10/28/2014 8:58PM

    emoticon I am so enjoying watching you go back through the Beck steps... it's on my list for next up! Interestingly enough both Beck and Berkeley are echoing, albeit in slightly different vocabulary, things we can observe in our successful times! And a few things we hear from Siebold, too. Kind of like being in the choir and hearing all the rotating guest preachers, no?

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FUNLOVEN 10/28/2014 8:47PM

    What I like the best about your daily blogs is your Positive and Sparked Attitude. It is so refreshing and a joy to read. It build me up for the day and makes me feel like I can face anything!

I hope you day was Beckilicious ( to play on what Sandi started ) emoticon

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PAMAPPLE 10/28/2014 8:01PM

    Wonderful news that the spoonful of peanut butter has gone by the wayside, and my newly bought jar of peanut butter went to charity!!. Good for you with choosing low cal and healthy choices at the restaurants. Grilled chicken salads are one of my go tos at restaurants, too. The BLPS is an awesome side effect of having following a diet for years, and well deserved!! Let's keep pushing to achieve our goals!!

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NANCY- 10/28/2014 1:00PM

    emoticon
I hear you about the word diet. I've been trying to tell myself it is only a word. So I have used meal plan, food plan as it is part of my plan to live a healthier lifestyle. No matter what we call it is it a commitment to ourselves that we honor.... and you are awesome.

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BABYSTEPS123 10/28/2014 11:33AM

    Joining you on the Beck bandwagon! I'll be behind, but always inspired by your wisdom and experience!

I've been following you for years ... and only just realized I hadn't added you as a friend! emoticon Now that that's resolved, I'm off to a marvelous day. Wishing the same for you!

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JANTHEBLONDE 10/28/2014 11:05AM

    Congratulations on day 15! I am so proud of you planning ahead what you're going to eat for your lunch at the restaurant! I think you're doing absolutely fabulous! I hope you have a terrific Tuesday!
Hugs and love,
emoticon

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1CRAZYDOG 10/28/2014 9:57AM

    AWESOME NSV with the fitting of the size 6 black pencil skirt! Ohhhhlala!

Good luck @ lunch.

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BOOKAPHILE 10/28/2014 9:12AM

    You've got this! Congrats on the fit of the skirt, the scale confirmation and the renewed understanding that you are maintaining well!

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FEEDTHEHUNGER 10/28/2014 8:33AM

    One of my favorite things now is that most restaurants have a website and post their menus, making prior selection a snap. Chicken and salad is my default meal also -- the easiest way to keep on plan while enjoying a meal out.

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KALIGIRL 10/28/2014 8:31AM

    I'm with you - the 'word' has too many Western emoticon and failure connotations... but regardless of what we call our 'plan' - here's to finding 'one' that works for us, changing it up to make it 'new' and giving thanks for the fuel and pleasure it gives us.
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DOGLADY13 10/28/2014 7:50AM

    Looking strong! Keep it up!

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SANDICANE 10/28/2014 7:38AM

    BLPS...oh my...what a fab tester!! Much nicer than those dreaded scales.

Look at you, such a fab example of how to Live Beckly, or be Beckious, or think Beckfully. Anyway, just super...enjoy your lunch and onward we go.

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GABY1948 10/28/2014 7:38AM

    I love how most of us in the worst of times can find SOMETHING at a restaurant when we are faced beforehand with not knowing exactly what the fare is. There's always a salad...but I hadn't thought to ask for grilled chicken to go with it...I usually just order the dinner salad...pretty bland.

So today is your first day of the "diet" and I am only on day 5

It is SO nice following after your lead! And I can see myself redoing this several times over!

Thanks for all your hard work that helps me (and I am sure so many others) along!



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LEANJEAN6 10/28/2014 7:23AM

    You CAN do this!----Lynda

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BROOKLYN_BORN 10/28/2014 7:15AM

    " I can be pretty sure, however, that wherever it is, there will be a salad on the menu which I can order with grilled chicken and dressing on the side and black coffee"

Really? Oh yeah, you're in Canada. That's not always possible when traveling through the South in the USA. Sadly, obesity rates increase the further south you go.

We just had a new restaurant open in our town and the parking lot has been packed for weeks. It doesn't look like much so I asked what was so special about them. They serve old fashioned southern food. No healthy options in there.

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Back to Beck Day Fourteen: Planning for Tomorrow!

Monday, October 27, 2014

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4008823


Can't believe that I'm on Day Fourteen of this Beck Refresher: two whole weeks. And that's 14 days of "preparing" for the "diet" phase; building new cognitive strategies and learning to recognize the sabotaging thoughts that undermine those new cognitive strategies. In other words, learning to think like a thin person.

One of the most effective strategies for saying loudly to myself, "NO CHOICE", is to plan in advance. So that the choice has already been made. So that I'm not standing in front of an open fridge, asking myself what I feel like eating. Never a good question for me.

And yesterday, in preparation for today, I had pretracked today's meals into my Spark nutrition tracker -- one of the most useful things that the nutrition tracker permits. Tracked my breakfast egg white omelette which is in my favourites grouping on my nutrition tracker. Tracked my lunch spinach and shrimp salad, also a favourite with lots of additional bright veggies (I've made a lime, fresh ginger, soya and rice vinegar dressing too), with chopped fruit (also a favourite) to follow. Tracked my supper soup (carrot and squash this week Thai chili paste seasoning) with Greek yogourt and berries to follow. And a low fat hot chocolate with extra cocoa.

Because I tend to eat the same things day after day, I'll be able to copy and paste most of today's meals (again the nutrition tracker is great with this) into Tuesday's meals.

Tomorrow I weight myself for the first "official" weigh-in on this Beck refresher. Not so worried about my weight, actually because this is about maintaining . . . and rebooting the techniques which make it possible for me to maintain.

Really glad that I'm doing this: yup, it's helping! It's reminding me that maintaining is something I've achieved because of these Beck techniques . . . and maybe it's not as hard or as onerous as I've been thinking. Better than the only alternative, anyhow!

  
  Member Comments About This Blog Post:

OVERWORKEDJANET 10/29/2014 6:13AM

    It works for me. Make lunch for the week, place in containers and no choices to make, no fuss. I swear I've eaten the same two things for breakfast for the past 5 years with variations in seasonal fruit.
It's the darned dinner curse and snacking modes.
I will be checking out Beck although it sounds like everything l've done including 90 day challenge.

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BROOKLYN_BORN 10/28/2014 7:09AM

    I use the tracker the same way. I like playing with the "what if I eat this and not that?
and watching the effect on nutrition balance.

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DOGLADY13 10/27/2014 9:18PM

    Good job.

I also do much better when I at least plan lunch for the week. Breakfast isn't hard. I eat the same things for breakfast.

Dinner is the downfall, but if I have light, nutritious foods on hand, even dinner works out.

Keep blogging. It gives me a ideas and reinforces the good behaviors we share.

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ONEKIDSMOM 10/27/2014 8:35PM

    emoticon

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PAMAPPLE 10/27/2014 7:01PM

    It saves so much time planning and tracking when you eat the same foods. Unfortunately, i have to vary my diet a little more since I had been diagnosed with food allergies. My doc and allergy nurse told me that when you eat the same things over and over, you have a more of a tendency to develop food allergies and sensitivities. I had a very difficult time with health issues, and don't want to go there again.... so it's going to be more challenging for me to keep keep the weight off. If I just ate when I was hungry and stopped when I was satisfied, I wouldn't have to work so hard! Well, I guess we all have our little issues to deal with.

I know you will keep up the great work! You go!!!

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JANTHEBLONDE 10/27/2014 4:30PM

    Woo hoo! Congratulations on being on day 14 on the Beck Plan! I am so proud of you! You are such an inspiration! You are what sparks is all about! Thanks for sharing the Beck Plan! I hope you have a marvelous Monday!
Hugs and love,
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_LINDA 10/27/2014 2:07PM

    I use the recent tab to track the same things back to back. Its very handy especially when you keep eating the same things. I also have one grouping as my dinner meal never changes. Here is to preplanning! No choice indeed!

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PHOENIX1949 10/27/2014 1:49PM

    emoticon emoticon for sharing your journey.

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BOOKAPHILE 10/27/2014 10:50AM

    I eat the same things for breakfast and lunch a lot, so the groupings are speedy to add. DH likes variety at dinner, so that takes more effort, but it is worth it to keep the calories in check.

You are a good role model. Thanks for hanging out where I can observe!

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FEEDTHEHUNGER 10/27/2014 10:34AM

    I like pre-planning too -- a VERY useful technique for keeping on track. You plan a day ahead and there are no issues with food. Leave it up to chance and chances are, you derail. I don't know why it works that way, but it's true that it does (for me).

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DDOORN 10/27/2014 10:21AM

    I'm "with you" re: eating same things day after day...keeping things steady also keeps me from "straying" into dangerous territory!

Don

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KALIGIRL 10/27/2014 9:59AM

    So glad it's working for you and absolutely amazed you could shop on an empty stomach and not bring home those 'things that jump in your basket'
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I believe we are 'offered' lessons until we 'learn' them and refresher courses are a way to keep those learned 'skills' sharp!
Keep rocking it my emoticon
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SLENDERELLA61 10/27/2014 9:58AM

    Good job! So smart to refresh. Right behind you!!! -Marsha

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FUNLOVEN 10/27/2014 9:44AM

    Sounds like you have this part down pat. emoticon

It will prove to be a challenge when I get to that part because I never eat the same thing twice and we eat out a lot. Somehow I will have to figure this part out.

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PHEBESS 10/27/2014 9:13AM

    Sort of ironic to be reading this today - the second day in a row that I've planned a meal at a restaurant we know, and when we arrive find out they don't have my pre-planned lower-cal meal. I know we chose this lifestyle - but it isn't the most weight-loss friendly, except for not owning a car and walking a lot.

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1CRAZYDOG 10/27/2014 8:50AM

    You gladdened my heart! I pre-track too. IF something changes I change it on the tracker, but it sure does cut out the self-chatter about "what's to eat!!" And I am SUCH a creature of habit and routine that I just don't really get bored eating the same fods! Works for me for sure.

HUGS

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GABY1948 10/27/2014 8:40AM

    I'm really glad you are doing this too! My brain loves repetition of good things and this helps me SO much.

I also eat the same things over and over so it is great to see a longtime successful maintainer that does the same and it CAN work. That is a relief for me.

And I also am REALLY glad I am doing this for the first time and can see that I also will be returning to it many times just to make it a PART of me!

Have a great week emoticon emoticon

Comment edited on: 10/27/2014 8:40:32 AM

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NANCY- 10/27/2014 8:31AM

    Having a refresher course is a great way to renew and solidify behaviors that work.
You are doing awesome.

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