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!
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!
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.
1 MAKE A REALISTIC PLAN!
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'.
2. FOOD WASTAGE - WIP
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.
3. SOCIAL STIGMA ETC - WIP
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.
I hope September is starting well for you too!
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