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Beck Day 19 - Stop fooling yourself

Wednesday, September 05, 2012

Harsh - I know

Beck points out all our self deluding thoughts - a whole list of them.
Some of them don't apply to me. Some of them occasionally relate to me. Of some I am a serial offender!
Of the list - these are my usuals

- I'll make it up by eating less later
- I'll disappoint someone if I don't (if someone makes or buys something to share)
- Its just the crumbs
- It'll go to waste (*Oh yeah - all the time*)
- I really want it
- Its a special occasion
- I'm upset (stressed) and I just don't care

Beck asks you to stop fooling yourself. Next time I want to unplanned eat I need to think this through. Which of the above thoughts is driving me?
She then asks you to have a prepared response.

"Its not OK to eat unplanned food. Everytime I eat something I did not plan I am weakening my resistance. I might feel good for a few seconds, but I will feel bad afterwards. If I want to maintain my weight and feel energetic, I need to stop fooling myself"

Again, I think this comes down to my definition of planning. I am maintaining - not trying to lose weight. I want to give myself the chance to let my hair down - which will make me feel happier about restricting myself most of the time.
For the most part I will be specific about what is on the plan - and follow it accordingly.
Occasionally I will plan to relax my restrictions. In this way, I am not cheating - but still following my plan.

I had a 2 hour bike ride planned this morning. I was almost home at 1 & 3/4 hours. I was fatigued.
{I am excited about my fatigue. A year ago, if I was tired from a bike ride, I would have a sore lower back - a sure sign of weak core muscles. I never actually got to tired legs. Today my quads and my hamstrings were aching - but my lower back was fine. Might sound strange - but that is progress!!}
Anyway - I remembered about GRIT (a blog from Watermellen) and I added another loop just to get the extra 15 minutes in.

I am excited about this weekend. We are going away for the weekend with 2 another families to Forrest - the town where my yearly 50km mountain bike race is held. This means we will get to do a few hours mountain biking! Yay. Of course, a weekend away means that there will be eating challenges. Meals will be reasonably healthy (these friends are pretty fit and healthy people) - but the snacks and alcohol will be a challenge.

I hope your day is going well too!

  Member Comments About This Blog Post:


    This speaks to me! I need to bookmark this, print it out, paste it onto my fridge....etc etc. Thanks for sharing.

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Beck Day 18 - Change your definition of full

Wednesday, September 05, 2012

This has been a really important point to understand.
Beck suggests that after a meal, if you think you would feel uncomfortable going for a moderate to brisk walk, then you have eaten too much.
I'm not sure that this analogy works for me - since I feel the need to walk after eating too much.

Instead it brings to mind a saying that I believe comes from the Japanese. A region in Japan is famous for the long healthy lives they live - and partly this is attributed to the saying 'Eat until you are 80% full'.

Beck states early on that if you still want to eat after you have just had a meal, it is a craving - not hunger. If you give in at this point, you will probably shortly feel uncomfortably full. If you pause - let the food go down, take your time, have a drink, do the dishes etc etc - you might find that you start to feel satisfied without giving in to the craving.

All good, in theory. In practice, at the dinner table, at the restaurant, at the party . . . . well, we all know, that can be another matter.

So Beck suggests
1. Every time you are tempted to over eat, and don't - give yourself credit
2. Remove the triggers - clear the table if there are shared dishes that you are tempted to dip back into, or just put dishes on a side table.
3. Remind yourself that hunger is not an emergency. If you still feel hungry later, your next meal is not far away.

Today has been OK.
The weather was not that great - so I baked muffins with the kids. Ate more than I should have - not a real problem, since I could still reshuffle my remaining meals to be within targets - but not 'planned'. I took some of the muffins to a friends' place this afternoon - and did not have any myself - better.
No exercise yet - plan to do some core ST later this evening.

Tomorrow I have a big bike ride scheduled. Husband will probably cook - so I will do ST whilst dinner cooks, then practice not over eating the lovely meal!

  Member Comments About This Blog Post:

ILIKETOZUMBA 9/5/2012 12:23PM

    I'll definitely have to remember point number 3. I already do #2, because I learned that I am TOTALLY a post-meal-snacker and I will want to munch on whatever is left indefinitely until it is removed from me. I like the 80% full thing as well.

Thanks for sharing all these tips/updates. I am learning a lot of good strategies by reading your blogs!

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WATERMELLEN 9/5/2012 7:45AM

    This was a key point for me too: learning not to like the feeling of being over full. Stopping when I've had just enough . . . or a bit less than that, to give it "time to settle!! I'm going to eat again in about 3 hours so . . . this isn't my last meal ever!!

Thanks for your comment on my grit blog: you have grit for sure!!

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SLENDERELLA61 9/5/2012 7:01AM

    Good job on working the Beck chapter. Hope you enjoyed your bike ride and ST. I sure would love to have hubby cook dinner for once!! Although I can see that eating hubby's meal might have some nutritional challenges.Hope you could enjoy your meal in moderation and make your nutritional goals.Keep up your good work!!!

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Beck Day 17 - End overeating

Monday, September 03, 2012

Beck is asking me to do something I just wont do today.
She wants me to purposely overload my plate with too much food, or with a food that is not on my plan - just to teach myself that I can NOT eat it.
Now I know it is important for me to be able to do this - but I am not going to do it 'as an experiment'. In the western world we waste far too much food as it is - without me doing it, just to teach me me not to eat so much.

What I will do is this . . .
Identify the next time I might be served too much (a restaurant, when someone else cooks for me) - and do the experiment then.
My husband generally cooks on Thursdays - so this will be my next opportunity.

This is another reminder about effective planning.
Last weekend, I planned for going out for brunch one day. 2 eggs, 1 slice of toast with butter, tomato and spinach. When you order eggs on toast - you never know what kind, and how much bread you are going to be served. So I plan for one slice - and that might mean I only eat half or a third of the slice they give me, depending on how thick/large the slice is. So I leave the rest.

When I get braver, I might actually ask in advance for just one slice of toast. I don't care if they still charge me the same - at least it doesn't get wasted.

So Thursday evening when my husband cooks I am going to read up in advance to refresh my anti-craving techniques - and then eat the right amount of food, and no more.

Pilates this morning - I am feeling so strong at the moment. Two weeks off, but he told me I have not lost any form - must be all the ST I have been doing.
They had a table of cakes, biscuits etc as a fundraiser. I bought a cupcake for the kids to share - and nothing for myself - well, it wasn't on my plan, was it?

I hope your Tuesday is going as well as mine!

  Member Comments About This Blog Post:

ILIKETOZUMBA 9/6/2012 11:23AM

    I would hate to waste food, too. Maybe you can try it with something that can just be put in the refrigerator as leftovers? (Though I guess that wouldn't work with something that isn't "on plan".) But yeah, we definitely waste WAY too much food in our culture. It's a huge shame. And what we don't use just ends up in landfills where it can't decompose properly anyway because oxygen can't get to it. I try to waste as little food as possible, particularly when it comes to produce. I refuse to peel things that don't need to be peeled (carrots, kiwi, potatoes, etc.) and if it DOES need to be peeled for some reason (apples for pie, whatever) then I still eat the peels or try to save them for some other use. For instance, some day, I am totally going to make apple peel jelly!

Anyways. Back to you. :) Good luck with this eating exercise, but I know you don't need luck - you are so firmly in control of your mind and your eating, it's amazing.

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WATERMELLEN 9/5/2012 7:47AM

    I hate wasting too . . . the main reason for my weekly soup routine (to use up the veggies that haven't gone into salads during the week!).

However if it's a choice between "waste" and "waist": it's easier!!

Your plan to practice this skill in other contexts does the same thing . . . and suits your principles!

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SLENDERELLA61 9/4/2012 6:42AM

    Good for you! Glad you found a good way to strengthen your skills and learn what you need without waste. Keep up the great work!!

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WENDYJM4 9/4/2012 5:39AM

    great attitude. emoticon

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    Awesome - you have a great attitude.

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Beck Day 16 - Prevent Unplanned Eating

Monday, September 03, 2012

Today Beck asks us to make a 'No Choice' card. We carry this card and refer to it to remind us that we have a food plan that we are going to follow. Take the choice out of the equation.

I suppose I understand this. I make a plan of what I am going to eat - and I stick to it.
Do you want a . . . ? How about a second helping of . . . ? I baked some . . . . , do you want some?
No - I have no choice. I have my plan for today - and that isn't on it.

I have been stalled on this Beck day for a few real days. Trying to get my head around it.
Does this mean I can never eat spontaneously? Never?
I suppose it comes down to the exception, and the rule. The rule is that I eat my planned food, and only that - but there are always exceptions. The key will be to determine how often, when and why is an exception OK.

This is so important for me to get comfortable with.
The more I stick to the rule - the better I will get at it. And others will realise not to try to tempt me with additional food, since I wont take it. The more exceptions I create, the more easily I will give in generally.
People talk about the 80-20 rule. If you look at your days, and try to stick to your plan 80-20 then you can make an exception 1.4 times per week (lets say once one week, twice the second week). That does not mean you can throw the plan out the window twice a week - but rather allow for a little unplanned eating once or twice a week). To me, that sounds realistic. Afterall - I am in maintenance, not trying to lose weight.

Maybe this will help me predict some of the unplanned eating, and semi plan for it?
E.g. I know I am going over to a friends house for our kids to play. It is safe to assume that I might be offered cake or biscuits. Rather than not plan for it, maybe sometimes I can include an allowance in the day (say 200 calories) to allow for a small item. Just in case. I know this is not a good plan for every day - but when I know that most days are controlled - this is a great way to plan for a treat.
E.g. Make some eating rules for myself (like Beck has) such as only eating raw vege whilst preparing dinner. I might not strictly put them in my plan - but I leave a little 'in the bank' if I am feeling the need. That way I can eat it - without it being 'unplanned'.

My second thought is something that I know is still effecting me.
I hate food wastage. I get very stressed when other people over cater, since I know there will be lots of waste - and I think about all the resources that have gone into producing that food (oil, land, water, scarce resources) and I want to eat it all. I know that eating it does not help - especially when I am over-eating. I need to work on this to come to a response that feels acceptable. Perhaps it is the doggy bag? Anyway - a work in progress for me.

My third thought is that I feel a bit like a kill joy when I don't partake with others in food.
Again - my issue that I need to work through.

I am feeling so good about exercise lately - making ST a daily event (almost), and striving for my 1000 fitness minutes.
I am really seeing the benefit of planning my meals. Today I knew I was going to be out all day enjoying the first burst of spring - so I decided to make my lunch. Tracked my sandwich, and my dinner as well before I went out. So much better than seeing what I can order at the cafe - always a mine field.
Eating mindfully.

I hope September is starting well for you too!

  Member Comments About This Blog Post:

SLENDERELLA61 9/3/2012 12:15PM

    Great blog!! I struggle with this concept so much. I just am very resistent to planning my meals and my hubby is 100% resistent which doesn't help. The idea of planning an allowance for events is great!! I will use that.

Ironically, I planned my meals and snack today for the first time in over a month. I'm going to do it!!!

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WATERMELLEN 9/3/2012 9:39AM

    Totally agree with you that planning for unplanned eating (a bit of a paradox) is very helpful. You know your friend will have a biscuit for you . . . you anticipate it will be about 200 calories . . . you don't know what kind so it's "unplanned" but it's "planned" too . . . neatly sidestepping the social stigma barrier at the same time. I do this pretty regularly with work-related cocktail parties etc.

No choice is such a relief in dealing with the (on average) 200 times a day when we otherwise have to decide: will I eat or will I not eat? Or even worse (standing in front of the fridge): what would I like to eat? Already decided, thanks. Whew!!

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End of August, September begins

Friday, August 31, 2012

August goals were
1. To keep maintaining - YES
2. Get my 1000 fitness minutes award - YES
3. Eat more fruit and vege - Still a work in progress

I am quite pleased with how August went. I maintained whilst on holiday. I exceeded my 1000 fitness minutes target by about 300 minutes. I actually did some jogging. Me with a broken toe bone that stopped me running about 8 years ago. Admittedly it was more of a shuffle - but it still counts. I love this, because it gives me another cardio option (bike riding is great - but I need 2 hours. Running can be done in half an hour!)
The last day of August was a bad one though. Out of control eating, trying to satisfy a feeling that wasn't hunger. I know better. Let's not dwell.

September goals
1. To keep maintaining (41 weeks so far)
2. Do 1200 fitness minutes minimum
3. Eat more fruit and vege
4. Keep going through the Beck 'Diet Solution' - I think it has a lot to teach me about understanding and changing my behaviours.

I hope your August was successful - and September brings you even more wins!

  Member Comments About This Blog Post:

ILIKETOZUMBA 9/1/2012 8:21AM

    Congratulations! That all sounds EXCELLENT. :)

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WATERMELLEN 8/31/2012 10:09PM

    Good plan! I love September: still feels like a fresh start. And a great month for expanding on the fruits and vegetables because so much is at its harvest peak of perfection.

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WENDYJM4 8/31/2012 10:04PM

    emoticon emoticon emoticon

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MBGUYER 8/31/2012 9:25PM

  emoticon emoticon

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ANNABELLMARIE82 8/31/2012 7:03PM

    Yay for August going well :o) Congrats on maintaining and keeping up with the healthy lifestyle. Slips ups happen and your so right dwelling on it does no good. I think that its super important to just brush it off and get back on track so emoticon :o)

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