Thursday, August 30, 2012
On day 15, Beck tells us to monitor what we are eating.
Every evening we should write a detailed plan of what we are going to eat tomorrow.
And then every day we should track what we actually eat.
I have been tracking most days since May last year - but I tend to track on the fly. Because I am home with the kids, it is quite easy for me to track either just before I eat - or shortly after.
Tracking after can be risky - but mostly I sort of know my meals are under 400 calories - with few snacks, which fits into my daily target.
Its the impromptu snack - which then leads me to have to juggle the rest of the day - or put it down to a bad day.
So, tracking ahead of time seems like a good idea.
It will help me to make enjoyable meals - since I can always go and buy something if I am missing it. Rather than have to make something from what I have on hand (my usual technique) which leads to 'same old, same old'.
I look forward to learning about how to deal with meals that I can't plan (like when hubby cooks, or when I am eating at a friend's place, or a restaurant where I don't know the menu in advance) - but let's not get ahead of ourselves.
Today I went for a jog, and am about to do a quick spark ST video.
I will be within all my ranges.
I sat down for my meals - which I took my time over.
OK - so I grabbed a non fat milk coffee and a handful of walnuts. Not a problem - but I think I would have felt better if I had planned them in advance - rather than reacting to a perceived 'need'.
I hope you are having a great day.
Tuesday, August 28, 2012
I was on Beck day 13, then we left on our holiday to NZ.
Day 14 turned out to be about preparing for your new eating plan - including tracking all your food in advance. Of course, I was staying with a big group of my in laws, with very little control over food. Planning food a day ahead was not going to happen (I did what I could).
I decided to spend the 2 weeks holiday consolidating what I had learned during the first 2 weeks with Beck - to begin the next stage upon my return.
The first week of my holiday was terrific.
Everyone was having a drink or two before dinner - I just had a glass of wine with the meal.
Everyone was going out for coffee - I had a tea instead (a dash of milk, instead of a whole cup).
The occasional cake was on offer - I would just have half a piece.
I did at least 40 minutes cardio, and some ST everyday.
I was so in control - feeling good.
The second week, my hubby and I took 36 hours out, leaving the kids. We went skiing for a day, and took a 90 minute hike on the second day. No ST - but the skiing is pretty full on. Which gave me an excuse (or so I thought) to relax my food choices. And when we returned to the fold, my sis in law had arrived with 4 (YES - FOUR!) tins of baking, and all of a sudden I was off the rails.
The next week was not an all out binge - but I definitely put my Beck thinking to the back of my mind. Giving in to cravings (repeatedly), eating when not hungry etc etc. I kept up the exercise - maybe not quite as disciplined - but still pretty good.
We arrived home last night, and I weighed in today (my official weigh in day) a half kg (pound) heavier than the last weigh in. Still well within my maintenance range - and I often go up or down a pound or two - so no damage done . . . . except to my giving in muscle!
Those who know Beck will remember she talks about strengthening your resistance. I can see how the 2 days away when I allowed myself to splurge gave my giving in muscle a real boost - which I failed to turn around for the rest of the holiday.
Definitely have some homework to do.
Oh - and the holiday was so great. The kids had a ball playing with their kiwi cousins, and we had plenty of exercise and fun.
Tuesday, August 14, 2012
At first, I am thinking that I don't really suffer from cravings. Uh - yeah, I am completely delusional! My cravings are associated with having food in my vicinity that I normally would avoid. I don't have a lot of junk food in the house - but going to a friends place for a party, or afternoon tea - and I can hardly participate in the conversation because I have one eye firmly on the cake, nibbles, chocolates etc.
Yeah - I don't suffer from cravings!!
I am visualising the next 12 days staying with my parents in law. I know one time we stayed with them my mother in law had made about 4 different kinds of slice (probably not an american term - imagine brownie type products) that were produced for morning tea, afternoon tea and supper. Everyone enjoying 2 or 3 of the treats at a sitting - and at about 200 calories a go I would guess.
These are going to be screaming at me VERY loudly.
I already talked about how I plan to buy some fresh fruit and veg to cut up and serve along side these treats, so I can have a serve of fruit instead. I will aim to have just a single treat in the evening for supper. So, this exercise in overcoming cravings will be very useful.
Beck says that the more you give in, the more you strengthen your giving in muscle. The more you resist, the more you strengthen your resistance muscle.
LABEL IT - This will help you to recognise you are in a risky situation
STAND FIRM - if you um and argh about it, your craving will intensify. If you say you are absolutely not going to have it - the craving will lessen
DON'T GIVE YOURSELF A CHOICE
IMAGINE THE AFTERMATH OF GIVING IN - a few seconds of pleasure, some self recrimination, a gain on the scales - or how good you will feel when you don't give in
REMIND YOURSELF YOU WANT TO LEARN TO WITHSTAND CRAVINGS - The more you practice this, the better at it you will become
DISTANCE YOURSELF - if the slices are on the table, take my cup of tea and go sit on the couch
DRINK A LOW CALORIE DRINK - herbal tea, tea, water etc. Sometimes thirst manifests itself as hunger/craving
RELAX - deep breathing, visualisation etc
DISTRACT YOURSELF - play with the kids, do the dishes, make plans for the rest of the day, go to my room and read Beck Day 13 to myself etc
Along with hunger recognition & hunger tolerance - I think this will be another really important technique for me to focus on.
Did not get a walk in yesterday - so did a quick Coach Nicole kick box 10 min video last night. Today I have some ST planned. I think I will do another Coach Nicole video for that too.
I might not be able to check in on my holiday - but I will be taking Beck with me, and will use that, and my 1000 fitness minutes goal to ensure I return from my holiday still in my maintenance range.
Thanks for all the support so far!
Monday, August 13, 2012
Just in case you are interested, I am following the "Beck Diet Solution - train your brain to think like a think person'. It includes 6 weeks of activities and ideas to help you start to change your thinking, and thus your behaviour.
I am up to 'practice hunger tolerance' - where she suggests skipping lunch for a day, just to experience hunger, and learn that hunger is not an emergency. In fact, she says hunger is not nearly as bad as you might think.
She suggests choosing a day in the next few to run the experiment. I feel like I need to defer this, until after my holiday. Is that being slack? Maybe.
I don't feel like a want to do it on a week day when I am looking after the kids on my own - since I imagine I might be a little grumpy. Late afternoon is already a difficult time for me - don't want to add to the stress. Sunday is the best day for me.
I am therefore going to take a raincheck - but I am going to do it. I actually think this is a really good thing to get my head around. Just because I am hungry, I don't have to eat.
Of course, I don't like to be too hungry if I am going into risky environments (like a restaurant, where I may decide to order too much and the wrong things) - but in general, when I have my next meal planned and ready to go, then I want to get used to waiting.
Yesterday evening was not good. I started nibbling bits that the kids were not eating.
Luckily, I was able to modify my own dinner to compensate.
I was going to have shrimp stir fry with brown rice - but I skipped the rice, since I had already nibbled a serve of pasta - and I changed my late night snack from a museli bar to half an apple.
Yay me, recognising my bad decision, and fixing it as quickly as possible.
Today I feel like more food. I have just finished lunch - so I am desiring more food. I am not hungry. I'm going to make a cup of tea, clean away the lunch dishes, and see how I go . . .
Have a great day!
Sunday, August 12, 2012
Today is about getting in touch with our real feelings with regard to food.
I must say, when I was doing a little pre-reading of about the Beck book - I read something about her thoughts on hunger - and it was a bit of an 'ah-huh' moment for me. And I am becoming a little more aware of this. All of a sudden I am not feeling that hunger is a bad thing that should be avoided at all costs - since I live in a land of plenty. My next meal is never more than a few hours away,
So hunger is when you have not eaten for a few hours, and feel that empty feeling in your tummy, possibly accompanied by rumbles and growls.
Yep - understand that.
Desire is when you have just eaten, but still want to eat more.
Cravings is when you have a strong urge to eat - accompanied by an unpleasant yearning sensation.
So today I am concentrating on being aware of my true feelings. Given I am eating 3 good meals a day, with plenty of fibre and protein - I should only be feeling truly hungry just before a meal. If I have eaten my planned food, and still want more - that is desire. Have a cup of tea or a glass of water. Tidy up the kitchen. By then, the full effect of my recently consumed protein/fibre will have taken effect - goodbye desire.
And if I want food between meals, then that is a craving. But I don't need to give into it.
Exercise wise, I did really well on the weekend. I will try to do what I can in the next few days before the holiday - but I wont be able to get away for a decent spell.
Food wise I was a bit slack over the weekend. I gained 2.5kgs (5 lbs) in 2 days - of which some will be water weight. Next 2 days I am going to be eating well ahead of Wed official weekly weigh in.
I bought some new walking shoes for NZ - and hubby is going to support me to get out as much as I want to.
My mother in law was complaining about cooking - so I see a real opportunity when we are in NZ to step up and make some healthy meals. Some big pots of soup for a start.
Have a great day!
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