Thursday, September 27, 2012
Again Beck asks for a weekly weigh in. Chart it. Carry it around with you if necessary to remind you to stay on track.
We are now beginning Week 6 of Beck's program - and she is focusing on Fine tuning our new skills.
Day 36 - Believe it.
I do believe it. I know I can maintain this weight loss. Thanks to SP, I know how - and as long as I still want it, I can do it.
Before I started SP I would never have believed I could lose weight like I did.
Beck encourages you to consider how far you have come, in order to build your confidence.
I still have slip ups (like last nights Greek Banquet) but overall I have made some great habits that mean I can maintain this
- I plan as much as I can
- I rarely eat mindlessly
- I try to eat slowly and with awareness
- I am getting used to stopping eating before I am full (except the odd occasion - ahem, Greek Banquet!)
- I am more aware of when I try to fool myself.
- I don't dwell so much on missing out on yummy food - I know the benefits of maintaining my weight give me so much more.
- I am less concerned about what I think other people might be thinking.
As I said, I had a Greek Banquet last night. I ate too much. The things is that I did not do as bad as I might have previously. I only had one piece of bread with the dips. I resisted the urge to try to eat all the food that I knew would go to waste. I only had one glass of wine, and had water otherwise.
I had been on a big bike ride yesterday. I ate carefully all day, knowing I had a banquet in the evening.
Overall, I am pleased with how it went. Not perfect, but limited damage.
I did not bother to get on the scale this morning - there was so much salt in the meal that I the scale will be effected by that, as well as the big meal.
Planning well for today - including how to get in my last fitness minutes for the month.
Have a great day!
Wednesday, September 26, 2012
Thinking clearly about a problem - even if you don't have a solution can help you feel more in control - and less likely to turn to emotional eating.
To me this feels like Beck is just rehashing Day 27 - but perhaps it is such an important skill, that we need to cover it again - albeit in a slightly different way.
I suppose in the past (and still occasionally now) when I had a problem it was easy to turn to food (or wine) without really thinking about it. Now that I try to plan my food in advance - this is more obvious to me. When I have planned 3 good meals and a couple of small snacks I should not need anything more - if I feel I need something more, I am starting to ask myself why?
Beck's advice is first to Identify the problem (which might not be easy - ask someone to help you think it through if you need to) - and then follow her seven question technique.
1. What kind of thinking error could I be making? (see Day 26 for these)
2. What evidence is there that this might not be completely true?
3. Is there an alternative explanation/way of viewing this?
4. What is the most realistic outcome of this situation?
5. What is the effect of me believing this thought, and what could be the effect of changing my thinking?
6. What would I tell a close friend/family member if they were in this situation and had this thought?
7. What should I do now?
The answer to question 7 will help you solve the problem. Of course, sometimes you can't solve all problems - somethings are just outside your control. Once you realise this - the 7 questions might help you to work through any negative feelings you have about the unsolvable problem.
This morning I am so grateful that I have a 1000 fitness minutes goal for the month.
Being the 27th of September, I only have 4 days to reach my goal. I needed about 180 minutes to achieve that and had planned a 2 hour bike ride today, and intended to squeeze in an hour bike ride on Saturday.
Well, today I had bike trouble. My disk brakes were rubbing - making a very annoying noise, and also effectively causing the bike to have the brakes on lightly all the time. Riding against this is hard work. My husband said he could not fix it, but that it was doing no damage, so just to ride anyway.
I got 2 minutes up the road - feeling like I had a flat tyre and having a constant 'tick, tick, tick' sound. I stopped. 'I can't ride like this - it will drive me crazy'.
What are my options to get my 1000 minutes done? I think to myself
1. Go do a spin class - No. Morning class about to start in 5 mins. No way I can get there on time.
2. Go for a run instead - longest I have run is about 40 mins. I will still be well short on todays target - and can't see how I can make that back in the next 4 days.
3. Just go for an hour ride
So I choose option 3 - the noise is very annoying, and I am going very slowly due to brake being on. I decide to ride for half and hour then turn home. As I am riding I realise that the ride is into the wind and slightly uphill on the way out, so a half hour out might only be 20 mins back - total 50mins, which is not enough. So I decide to go out 45, back in about 35 - total 80mins. Better.
So I keep riding, and as I near 40 mins I think I may as well do the full hour. 80 mins would still mean I need to make up 40 minutes, which is going to be tough - I wont get much chance.
Anyway - long story short. I rode for 2 hours.
It would have been so easy for me to flag the ride - go for a coffee, or just a quick run. The goal kept me on track
Tuesday, September 25, 2012
*Beck advises to "Make a Travel plan"
Decide your strategy. Decide how closely you will follow your diet, and specifically what exceptions you will make - and how much weight you will allow yourself to gain. (Such a good point - you want to enjoy your holiday, so you might gain a little - but think it through so you don't gain more than you are comfortable with. Why have I not thought of that? My attitude was always 'Stuff it - I'm on holiday'. Or, thinking I don't want to gain, and being disappointed. Now I know better)
- Allow yourself a few hundred extra calories per day
- Follow usual plan, but allow yourself a few minor splurges
- Follow your diet except for a splurge on the last day
Depending on the holiday, I can imagine each of these strategies working.
Think things through - what indulgences will you want to take part in? Pre-dinner cocktails, desserts, or campfire s'mores??
* How not to gain too much
- Exercise more (both formal and incidental)
- Brunch instead of breakfast & lunch (if you sleep late - 2 small kids? oh, it only)
- Carry food with you
- Use your thinking thin strategies
* The trip home
- Give yourself credit for what you did well
- Acknowledge that you might have gained some weight, but that you know what to do to remedy that
- Plan your eating for the rest of the day, and the following day - not overly restricted. Just back to normal.
I had almost 2 weeks on holiday in August, and thanks to SP and the first chapter of Beck I did really well. I can see how choosing one of the 3 strategies would have helped me to do even better. So good to have some strategies to use next time.
Pilates this morning.
Eaten on plan all day.
Wanted to eat off plan, but didn't. Had a cup of tea instead.
Still got to do 185 minutes before the end of the month to get my 1000 minutes. Planned 180 cardio plus will do some ST - so will get there.
I hope your month is wrapping up nicely!
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