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Beck Day 24 - Deal with discouragement

Wednesday, September 12, 2012

This is sooooo what I need to be reading right now.

Beck talks about how some days/weeks this is easy - you are doing most of what you should be, and it hardly seems like a struggle at all . . .
and then there are the days like I have been experiencing this week. Cravings are intense. I keep thinking that, even though I have maintained for 43 weeks, I can't do this for the long haul.

Beck tells me this is normal. (oh phew - I was really getting down on myself)

Rather than dwell on these negative feelings, Beck encourages your to respond vigorously.
**Read your list of advantages of weight loss - multiple times a day if you need to
**Add up the difficult hours - it is amazing how one or two slip ups can dominate your thinking. If you really think about it, maybe you did pretty well most of the time.
**Focus on what you can do today. Baby steps.

Yesterday I had a couple of unplanned bowls of cereal - again!
I ended up just having vegetables for dinner, and no after dinner snack to just scrap in at the top of my range. I went to bed with a grumbly tummy, but as Beck tells me - breakfast is not far away!
I picked up my Beck book and made a summary of all the points to date.

I also decided to plan for more food. I have been planning to just under my range, thinking to myself that I then I have a 'little up my sleeve' for those little unplanned eventualities. Of course, this is contrary to what I have been reading in Beck. Those little unplanned eventualities ended up being blowouts. So today, I planned 3 meals and 2 snacks, putting me right into the middle of my range. I have not actually eaten my morning snack, or all I planned for lunch - since I don't want to overeat. If I feel like a snack later on, I can have my morning snack or the rest of lunch.

Two hours on the bike this morning. My husband leaves tomorrow for 10 days away. I hope to stay with my parents for half the time - good, as I should be able to get away for exercise, but challenging in terms of eating!!

Anyway - I am feeling to much better since I reflected on what has been going badly on the eating front.
I hope your day is going well too!

  
  Member Comments About This Blog Post:

WENDYJM4 9/13/2012 2:28AM

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SHEILA1505 9/13/2012 1:50AM

    Doing well - the cereal monster has been banished from my house - I only keep cereal (for other people) that I don't like :)) If it's not here, I can't be tempted and I certainly won't go out to buy any. I like the idea of saving lunch/morning left-overs as snacks for later.

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JENNIK2 9/13/2012 12:20AM

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Beck Day 23 - Counter the unfairness syndrome

Tuesday, September 11, 2012

Been here. Others are tucking in to lovely food, not restricted by any self imposed food plan. How unfair is that? Especially if they are thin - you can't help thinking that you are hard done by.

Beck tells you not to dwell on these negative feelings. It's true - it's not fair. Oh well.
Now focus on the positive reasons you have for following your plan.

* Remind yourself why you decided to diet in the first place
I hated seeing photos of myself with extra arm, chin, belly. I did not want another occasion, another lot of photos . . .

* Make a mental list of the advantages this program gives your life
I have more energy. Depression has faded away. I have been told I look like the school girl version of myself again. I feel more in control, the more I stick to plan!

* Create a response card - when you think it is unfair, have a list to remind you why it is worth it.

Such great advice Beck. Thank you

I ate much better yesterday - although I was nibbling a little at the end of the day. Not 'on plan' but within range. I hope to get a walk in today, do some ST and will follow my food plan for today.

All the best with your day too!

  
  Member Comments About This Blog Post:

ROSGETSSERIOUS 9/12/2012 12:26AM

    Thanks for sharing - I am also blessed in most aspects of my life where others feel unfairness as pointed out by Watermellen!! Have a great day!

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SLENDERELLA61 9/11/2012 8:58PM

    You did a great job summarizing Beck. Obviously, you get it! Best wishes for continuing success.

I identify with Watermellen's comments, too. Indeed, I have been so lucky in so many ways that I can hardly complain about my particular challenge with food!!

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WATERMELLEN 9/11/2012 7:31PM

    Love this refresher on unfairness!

I keep reminding myself that although it may be unfair that I have to control eating, there are so many other areas of my life that are "unfair" entirely in my favour . . . for example, my good health, freedom from poverty, loving husband, pretty comfortable home etc. etc. Don't "deserve" any of it particularly: I've just been lucky!!

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I hope I have planted a seed

Tuesday, September 11, 2012

A mum from my son's kindergarten has made a couple of comments to me about her weight - mentioning the size of her belly and the like.
She does not know that I have lost weight relatively recently - I don't really know her well enough to raise it, or even comment to her.

Anyway - today I told her that whilst my son is at kinder, I normally go for a walk with my daughter so she can sleep in the pusher. I walk about an hour and a half - and run a few errands at the same time.
She had just been telling me how by the time she drives home she gets nothing done, and she has to drive back to pick her son up (kinder is only 2.5 hours).

She seemed surprised that I walked 'all the way' to the supermarket.

Anyway - I could see her mind ticking over. I hope I have planted a seed in her mind. A few small changes can be very effective.

  
  Member Comments About This Blog Post:

PATTYKLAVER 9/12/2012 7:12AM

    Great suggestion for her. Good for you. I'm impressed that you get so much done during your long walk.

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MKELLY72 9/11/2012 1:15PM

    Great seed to plant! And what a great use of your time!

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GARDENQE2 9/11/2012 11:37AM

    Spread the Spark!
You never know where it will go.

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DAWN14163 9/11/2012 4:11AM

    Sometimes all it takes to spark the thought is a passing comment ..... hopefully she'll be tempeted to give it a go! emoticon

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Beck Day 21 & 22

Monday, September 10, 2012

Day 21 - Get ready to weigh in
I already do this - almost every day. Beck encourages you to keep a graph of your weekly weigh ins (thanks SP - already got this)

Day 22 - Say 'Oh well' to disappointment
You can't have what you want to eat? Oh well.
You don't like the number on the scale this morning? Oh well
Rather than dwell on why you are hard done by, and feel like the world is against you - shrug it off. Oh well.

Yesterday was an eating disaster.
Just back from a big weekend away. The kids were tired - and spent the day tormenting each other and me. They did not sleep when we went for a walk in the pusher - I was depending on that to improve their mood . . . no luck.
Somehow that equated to a food blow out. I did not track it - but it was bad. Breakfast cereal with lashings of sugar, pear and raspberry loaf with lashings of butter. Could be 1000 calories there!

Oh well.

Today is better. Pilates this morning. A great food plan for the day - really looking forward to my dinner - and still have a little up my sleeve if I decide to get a non-fat coffee.
I weighed in today - although my official weigh in day is Wednesday. Still in range - but up on last week. We'll see what a good day today achieves.

450 fitness minutes done this month. I set a goal at 1200 - but then remembered that my husband will be away for 10 days. That might limit my chances of getting some exercise in. I will seek out what options I can! Hopefully the grandparents come to the party!

Have a great day

  


Beck Day 20 - Get back on track

Sunday, September 09, 2012

So, you slip up. It happens.
Rather than allow that to put you off plan for the whole day (weekend, week etc) - get back on track.

Her suggested approach.

Acknowledge your slip - "I made a mistake. Mistakes happen to everyone."
Recommit yourself to your diet
Draw a line in the sand - don't wait until tomorrow, or monday. Start again NOW
Give yourself credit for stopping
Watch out for feelings of failure/negativity - everyone makes mistakes. The important thing is to rectify it.
Go back to plan
Learn from your mistake (generally one of Beck's other days (such as managing craving, stopping fooling yourself etc) have something to help you know what went wrong.

Quite topical for me after my weekend away. I ate off plan, I ate too much, I gave into cravings.
I did not even stop last night when I got home from the weekend.

Today however is a new day. And a new week.
I have my food planned for the day. I have strategies thought through. The sun is shining. I am going to take my children for a walk in the push chair this afternoon (they will sleep after a huge weekend, I will get exercise - and I will buy a few extra freggies ).
ST this afternoon.
All good!

  
  Member Comments About This Blog Post:

WENDYJM4 9/9/2012 10:57PM

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JO28352 9/9/2012 9:34PM

    You can do this! :) emoticon

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