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A change of pace

Sunday, October 14, 2012

Hi all

The last few months have been a real roller coaster for me.
I am on a cycle of disciplined days, followed by a binge that I believe is a reaction to all the discipline. Eating food just to fill some need that is not related to hunger - but I believe is a reaction to restricting myself.

So far I have not gained any weight - so it must be averaging out to being an OK amount of food. I am just concerned about my state of mind in this matter. Counting my calories, juggling here and there, doing really well, then 3 honey sandwiches and 3 bowls of cereal with heaps of sugar on it. Then back to counting calories . . . repeat.

And the worst is that the binges are not even satisfying. I get no enjoyment. Wouldn't it be better to eat mostly healthy - and then occasionally enjoy a slice of cheesecake or a serve of hot chips?

I am on a roller coaster - and I think I want to get off.

Calorie counting is my dirty little secret. Hardly anyone knows that I track every morsel that I put in my mouth - I am ashamed of this, because I want to eat like a 'normal person' - someone who eats, mostly nutritional foods, and normally only when they are hungry.

{I know this is not right for everyone - it might not even be right for me - but something has got to change}

So, I am going to take the plunge - and have a little experiment.
I am going to eat intuitively. I have joined the 'Intuitive Eating' team - which I hope will provide me with some good support.
I am not going to track my food, so I might not check in to SP quite so much. I will log my fitness minutes, and track my weekly weigh in . . . and write the occasional blog (when I will also read some of yours)

And I am going to follow the best diet advice I ever heard.

Michael Pollan
"Eat food . . . . not too much . . . . mostly plants"

Wish me luck!

  Member Comments About This Blog Post:

ILIKETOZUMBA 10/16/2012 10:41AM

    Best of luck to you!! Eventually my goal is to begin eating intuitively as well, without tracking calories. I'm not quite brave enough yet, but I know I will eventually get there because tracking calories every day is just not a sustainable way to live! I think you'll do just fine. I look forward to whatever updates you get a chance to provide us with! :)

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KANOE10 10/15/2012 7:30AM

    Good luck on your intuitive eating plan. Try whatever you need to feel in control. It is frustrating to binge.
You can do it!!!


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SHEILA1505 10/15/2012 2:15AM

    Keep us posted
and keep on remembering what you learned (revised) with Beck

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WENDYJM4 10/14/2012 8:14PM

    good luck. emoticon

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WATERMELLEN 10/14/2012 7:38PM

    I do wish you luck.

I can understand why you're concerned about the mental effects of binging even if it's not affecting your weight . . . There are also useful resources here at SP to help with the binge cycle which might be worth exploring.

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Gaining control again

Thursday, October 11, 2012

I have lost control of my eating. I think it has to do with the school holidays - we got out of routine, which got me hunting for something to fill the void . . . . you know how this story ends!
Once I got off the rails, I have been a bit wobbly.

I read a couple of good articles on healthy eating - and wanted to remind myself of a couple of things

1. Breakfast is for breakfast - if I start to eat cereal at any other time, this is a real danger area.

2. No more than 2 slices of bread a day. That's it. Generally that will be a sandwich at lunch.

3. Snack mostly on vegetable or fruit based snacks - either just the vege or fruit on its own, or add some protein in the form of low fat greek yoghurt, or hummus.

4. Nuts need to be off limits as a snack. They are so healthy, but portion control is a real issue. Instead I will try to eat some vegetarian meals (curries, salads or stir fries) and toss a few cashews, pine nuts or almonds in with them.

5. Keep busy. Make plans. Have a list of things to do when I have nothing to do.

Today the routine is out again. My son was up through the night vomiting, and today its the other. So my plans for the day are off - which included a long walk. Plus the kids are feeling a bit confined, so that is causing me stress . . . . DANGER! DANGER! ALERT! ALERT! ALERT!

Recognising this is helping - I have done a SP ST video, eaten well - and will take them for a walk later if I think we can risk it.

I hope your day goes well!

  Member Comments About This Blog Post:

PATTYKLAVER 10/13/2012 12:26PM

    You've learned a great deal about yourself and you have a great plan. You'll be just fine. Hoping the kids feel better soon and that you don't get whatever it is that they have.

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AMANDA_AGAIN 10/12/2012 10:40AM

    Hey, I know exactly how you feel. Whenever my schedule is off I start eating crappy. I think you have a good plan. Best of luck (although you don't need it because you're awesome!)!

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SHEILA1505 10/12/2012 1:52AM

    Can you take the kids with you as part of the exercise time today - walk to or around a park, or scenic location? Swing on some branches or climbing frames? If they feel fragile, they can watch and giggle while watching Mum.

Back to Beck?

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UMBILICAL 10/11/2012 10:45PM

  Give up control

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Eating ups and downs

Wednesday, October 10, 2012

Boredom = uncontrolled eating

If I can plan my meals, I can plan activities for the afternoon for me and the kids.

Visiting people
etc etc etc

Not hard - but I need to do it.

  Member Comments About This Blog Post:

SLENDERELLA61 10/10/2012 8:23PM

    Planning can be the key. You can do it!! Best wishes. Remember to celebrate progress, not perfection. You don't have to be perfect to succeed.

Wishing you days and days of feeling good about the food you eat!I have a friend who talks about "eating with dignity" and I like that concept!! -Marsha

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LOOK2LOVELIFE 10/10/2012 10:13AM

    I am the same way! Boredom is a big trigger for me too. It sounds like you've created some good tools to overcome that obstacle emoticon

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KANOE10 10/10/2012 7:27AM

    Planning meals is the way to go. You have got a great list of activities to do with the kids. You can do it. Good luck.

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SHEILA1505 10/10/2012 5:49AM

    Good one!

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JSMC10 10/10/2012 4:43AM

    I can completely understand where you are coming from here! Good luck! :)

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Beck Blogs - Finale!

Saturday, October 06, 2012

Yesterday I completed the seven week program from "The Beck Diet Solution" by Dr Judith Beck. A very interesting process, where I learned a lot about who I am, and what I am thinking - and how changes to the way I think can make maintenance a lot easier.

How to stay at your new weight (Beck's advice)
1. Continue to weight yourself (at least one a week)
2. Recommit if you gain 3 pounds (mine point is if over 2kg)
3. Create a Maintenance Advantages Response Card (this is actually a lot harder than a Weight Loss Response card)
4. Anticipate the effort required for maintenance (It gets easier, but there will be periods where it is harder - realising this will help you not get discouraged)
5. Give yourself credit
6. Respond to sabotaging thoughts
7. Eat the same amount of food
8. Continue to plan and monitor what you eat
9. Create menus - people who are successful tend to eat the same foods from day to day (week to week in my case! this has been great - they sit in my groupings, which makes planning sooo much easier)
10. Eat consistent calories from day to day
11. Use good eating habits
12. Keep up the exercise
13. Continue to get support (that's you guys!)
14. Consider becoming a diet coach (!!!)
15. Take pleasure in your weight loss and fitness level (This is so important - Remind yourself daily how much you enjoy being thinner, healthier, fitter etc)

Its quite a long list, but it does cover a lot.
Now we know what is required, we just need to do it.

Absolutely exhausted after a 50km bike ride today. Since I did not get my ride in on Thursday, I felt I needed to clock up some good minutes today. Two and a half hours.
Really need to drink lots of water for the rest of the day!

Meals planned for the day - all on track so far.
I hope your day is going well too.

Thanks for supporting me through the Beck program. Knowing that some people are reading, if only occasionally helps keep me on track. You guys have been my diet coach you know!!!

  Member Comments About This Blog Post:

SHEILA1505 10/8/2012 11:38AM

    Thanks for all of these!

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WATERMELLEN 10/8/2012 9:23AM

    Thanks for reminding me to revisit and update my Maintenance Advantages Response Card. Two biggies:

It was great transitioning to my fall wardrobe and being able to wear every item.

And it was (seriously even) greater to hit my three year all clear checkup at the oncology clinic . . . no recurrence.

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WENDYJM4 10/6/2012 3:13AM

    awesome, it has been interesting watching your progress in working with this book. Well done

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Beck Day 42 - Practice, Practice, Practice

Thursday, October 04, 2012

We are there - 7 weeks of learning how to think thin.
We will hit rough patches. We should then flip through what we have learned, rereading the passages we need. Rough patches are temporary.

She also reminds us about how thin people think.

"I hadn't planned this food, but i'm hungry. I have to eat right now"
becomes . . .
"I don't need to eat. My next meal is not far away. I'll get busy and the time will fly"

"Even though I have just finished a planned meal, I want to keep eating, I like feeling really full"
becomes . . .
"Eating until I am overly full is a habit that will lead to weight gain. I need to stop. My hunger will subside in about 20 mins"

"Its OK to eat this unplanned food because: everyone else is/it will go to waste/its free/I'm celebrating/I'm upset etc"
becomes . . .
"Its not OK. I'm just fooling myself, I need to resist to strengthen my resistance"

"The scale has gone up. I'll never be able to lose weight"
becomes . . .
"Weight will go up sometimes. Don't panic. Continue with my good habits for a while. If the weight doesn't come down then, maybe look at adjusting your routine"

"Its not fair that I can't eat normally and have what everyone else is eating"
becomes . . .
"I am eating normally for a person who wants to maintain their weight"

"Now I've lost weight, I can eat what I want"
becomes . . .
"Eating what I wanted made me gain weight in the first place. These healthy techniques I have learned will help me to maintain a healthy lifestyle for the rest of my life, if I keep them up"

I have not got enough exercise this week. Picking up my bike today from its service, so looking forward to a big bike ride tomorrow - 2.5 hours probably.
I might also try to get something in on Sunday - a jog perhaps.

Yesterdays eating was good - I went out for dinner, but preplanned my meal, and stuck to it.
I have planned all my food for today, including a long list of snacks.
I did some upper and lower ST yesterday - so I will do about 15 mins of core this afternoon.

All good!

  Member Comments About This Blog Post:

WATERMELLEN 10/8/2012 9:20AM

    Great shift in thinking: you've captured it!

I'm pretty sure that nobody who "looks good" over about age 30 is coasting on good genes: they're working at it! And that helps me with the "unfair" mindset . . . quite a bit, most of the time.

Thanks for your get well wishes.

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ILIKETOZUMBA 10/6/2012 12:16PM

    "It's not fair that I can't eat normally and have what everyone else is eating" - that's been one of the biggest whiny feelings I've had to fight when I started transitioning into maintenance and worried that I'd always have to eat a low calorie diet. (HA - my 3200-3500 calorie current diet, which is STILL barely putting any weight on me, begs to differ.)

Sounds like you're doing really well! Have fun on your bike ride. :) Thanks again for posting all these tips!

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CATHWREN 10/5/2012 1:05PM

    Good translations from what we say to ourselves and what we should say to ourselves. I need to pay more attention to thinking thin.

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    Those are good thoughts. I need to remind myself of these at times.

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JENNIK2 10/4/2012 9:04PM


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SLENDERELLA61 10/4/2012 8:07PM

    Great summary! Clearly, you have gotten it. Enjoy your activity. Good going on the eating! Take care and keep up the good work!

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NANCYPAT1 10/4/2012 6:10PM

    Love your reflections - they are great examples of a healthy balanced attitude toward food and exercise. Keep up the good work.

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