Sunday, December 07, 2014
Weekends have always been difficult for me in the whole weight loss thing. First, its difficult to "watch what I eat" I used to think it wasn't important and that delayed my weight loss. Then I thought "I need a break"- stinkin thinkin. Then I realized that mistake and started tracking and behold, the weight started coming off more quickly. I still struggle.
So yesterday when I saw a beautiful 3 lbs down on the scale, I was exstatic! Today, I was apprehensive. Not because I had overindulged ( ok, I DID give in to some sweet tooth cravings, but just once, it was somewhat planned, and I STOPPED! Huge improvement). Beck states to celebrate- celebrate even the small victories. She also talks about using the scale as a source of information. It is feedback and the scale is what it is supposed to be given a variety of factors including hormones, water retention, what you ate the day before, etc. She does encourage daily weigh ins. In the past, I would have just baulked at that but now I find that it is almost necessary. However, because I did eat a few things that I normally wouldn't have, I was a little panicky over seeing a higher number this morning. I ate a sweet, not much, but some. I had eaten a few nuts but well within my calorie range and I tracked that. I also ate white pasta, which is not on my diet but I think because the source of most of my nutrition yesterday was fruits and veggies, the pasta was ok and the needed carbs were ok. so after much mental debate with myself, I went ahead and weighed in. Mind you, this isn't my weigh in day, just a day to monitor. I was actually happy with the number, I was ounces up, not lbs, so I need to celebrate two things here:
1. I didn't let my obsession or fear of the scale control me. I took control, stepped on the scale, said OH WELL, and accepted the results. Now, they were good results and I am not sure I would be saying OH WELL, if they were really bad, but I am doing this one step at a time and I felt like this was a victory over obsession for me-YAY!
2. I accepted teh scale as a tool to use to help maintain my weight. I didn't look at it as a hideous monster waiting to give me feedback I couldn't accept but rather as a tool to give me guidance and tell me where I needed to make adjustments- HUGE for me.
I am still working on this. At least this time, I can be honest with myself about my feelings around the scale and not try and convince myself that the scale doesn't matter. On any given day, the scale says what it should say, depending on a variety of factors, some days it will be up ( and it has been over the last two weeks) and some days it doesn't change much.
All in all, I would encourage anyone who is scale obsessed or trying to maintain, to give Beck a try- addressing why we overeat or have this issue in our lives is a step in the right direction for continued maintenance over the long haul and the rest of our lives.
Thanks for reading and Keep Sparking!!
Sunday, November 30, 2014
About a week has gone by since I last blogged. That is about all I can manage with my schedule and other factors in my life right now.
Today on The Beck Diet Solution is Day 21, Get Ready to Weigh In. In the past, this would have sent shivers up my spine, so obsessed with the scale would I become that the thought of standing on the scale was just terrifying. Through The Beck Diet Solution and the lessons I have learned so far, I am no longer panicked by the scale. I know I can control myself from obsessing. After all, the scale is just an information tool that I can use to guide my eating. On any given day, it is exactly what it should be based on what I ate, biological factors, etc.
This has been such a HUGE change in thinking for me. I feel so empowered. I am not typically the type of person who steps on the scale every day but this past week, I have! And wonder of wonders, even through the Thanksgiving meal, I still held strong. Did I see the number on the scale I expected? Why, yes I did! And through it all, the scale still continued to slide downward.
Now I know, due to reading the Beck Diet to this point, the scale will fluctuate. I think the true test for me will be when I have been doing this for a few more weeks and I can see consistency.
So far, 2lbs down. Tomorrow is my official weigh in day. I know no matter what the number says, I will be ok with that. I have learned so much and my mental muscle has been strengthened and that has made all of the difference in the world in getting back to my goal weight.
Beck says, concentrate on 5lbs at a time. What a game changer that one is, because it is doable. When I get to a weight that remains the same for a longer period of time, we can re-evaluate the goal weight.
I am looking forward to the next 21 days of Beck. Its going to get me through the holiday season, which is typically a hard few weeks for me. I can't wait to see how it all turns out!
Thanks for reading, Keep Sparking!
Sunday, November 23, 2014
Did I really think the scale was going to move? Yes, why yes I did. I must admit when I stepped on it this morning Iexpected it to be a few lbs. down. Now, it didn't move much, but it went in the wrong direct and let me tell you from this scale obessessed girl, it was a disappointment to say the least. What did I expect? Since I have been reading the Beck Diet book, and had the big aha momment of Don't Eat While Standing and been very diligent on this for a week, I expected to see the scale go down. After all, my pants have been curiously looser. There were extenuating factors, as always. I typically don't like to weigh myself more than onee a week due to my obessiveness with it. Yesterday was my normal weigh in day and Murphy was there to greet me with a dead scale battery! So I went for it and decided I would weigh in today. Once again, scale obsession has won out. I will overcome this, however. Looking back over the last several weeks of weight tracking, there has been relatively little movement with the exception of a lb or two. The scale is just an information tool that provides data. I know that. I also know that I really need to stick with this book. I am a cheater and have been reading ahead a little so although I am on Day 14, I have read ahead to Day 21, Get Ready to Weigh In. Beck says if the scale doesn't go down, consider what you might be doing wrong and make some adjustments for it. I know what I did wrong. I also know that I have a I Don't Wanna mindset and I am not fully invested, yet! But I am working on it. I am so grateful for the ideas in this book. It is really addressing some of the underlying reason's I have not been maintaining my goal weight.
Today is Day 14, plan for tomorrow. I am pretty good at planning my eating during the week. I do, however, have a hard time on weekends. I am getting better at that.
So I am also grateful the scale is not so out of control. It has started to level off at a slightly lower number, and that is progress. I always need to remember that weight loss is always about the journey, slow and steady is my motto. As I incorporate more and more of Beck's wonderful CBTs, I know I will see progress.
I need to remember, you don't fail until you give up!
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