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Beck - 11 and beginning 12

Monday, January 24, 2011

I'm sitting here with my stomach growling because I decided to brave it and do the day (12) when I skip lunch to purposely experience hunger. So far so good. I can eat at 4pm. That will be 8 hours between meals. I had my oatmeal, blueberries, and skim milk for breakfast. I would have been satisfied, but I knew I was going to go 8 hours without food so I added 2 ounces of ham and 2 tangerines. Perhaps that is cheating. Beck says that overweight people fear being hungry. I guess there is some of that in me. I'd like to give it up, plan meals, and confidently go without a worry for the next meal, knowing I can tolerate hunger (without later binging) if need to or simply more convenient.

Yesterday's activity was to chart my hunger before each meal, half way through, after and 20 mintues after. My greatest hunger was at 4:45 am. I woke up feelling kind of crampy in my stomach and wanting to eat. At first I thought I'll get up and get a glass of water and see if I feel better. Then I thought it is cold; I want something hot to drink. what I wanted kept getting more and more caloric. I decided to stay in bed and see if the feeling would subside. Luckily for me it was cold out and so getting out of bed was not too inviting. I did fall back to sleep, waking about 5:30 still hungry, but not as bad. I got back to sleep again, woke at 7am, and I rated my hunger at an 8 on a scale of 1-10. I reminded myself that by resisting the urge to eat I am strengthening my resistence "muscle". In fact, I wonder if part of the reason my stomach wanted to eat was that I had done so (strengthening my giving in "muscle") a couple nights before.

Most of the rest of the day was pretty much what you'd expect. I was hungry before meals and less hungry as I ate. I was a little too full 20 minutes after lunch and just right after supper.

Now I got the hunger headache, but I'm out to learn this lesson!

  Member Comments About This Blog Post:

JHADZHIA 1/25/2011 9:46AM

    Wow, this is a tough test!! Well done making it through it with flying colors! Except for the headache..

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JIBBIE49 1/24/2011 10:24PM

    emoticonI never get a hunger headache. That is interesting.

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KALIGIRL 1/24/2011 9:46PM

    Will be interesting to find your danger times. I've enjoyed hot water in place of food (on cold days) and it seems to 'fill me up'.

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WATERMELLEN 1/24/2011 8:26PM

    Hmmm. I'm going to read my new Beck book carefully and prepare for this approach -- and reread all your blogs as well. But there is clearly so much here!!

In the distant past I have fasted entirely on several occasions for periods of up to 1 week: water only, when the weather has been warm and I haven't been going to work or had other distractions. It's an interesting experiment.

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    OMG! I hope your headache doesn't last long!

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HAPPYSOUL91 1/24/2011 5:35PM

    What a great experiment and love that you did it!

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WALKINGANNIE 1/24/2011 4:35PM

    Now that is a brave experiment - and your night hunger is a symptom that you have described before. I'll be really interested in how the experiment plays out over the next couple of days.

As a diabetic who has had occasional hypos in the past, I really am frightened of hunger. I do best on a little and often regime and hate messing with that routine.

Do you take the Glycaemic Index of the carbs into account? I've noticed that low GI carbs (like oatmeal) really do help me to feel fuller for longer.

Look forward to the next update.

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SLENDERELLA61 1/24/2011 4:15PM

    In case you are wondering, I made it to 4:12 pm. I am now eating a grapefruit. Will have a real supper around 5pm and a late snack. I noticed my hunger most in the rib area. The hunger I experienced today was not as bad as the 4:45 am hunger.

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JOHAL52 1/24/2011 2:57PM

    Wonderful Marsha!! Staying in a warm bed is a great distraction too emoticon. I don't know what time zone you are on, but you are probably well on your way to 4:00 p.m. I probably don't HAVE to tell you but feel I should anyway--be careful not to overdo it once you "can" eat again emoticon. I think the most positive aspect of any healthy eating is to keep eating reasonable amounts, not "make up" for lost meals emoticon.

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AQUAGIRL08 1/24/2011 2:11PM

    Wow! This sounds like quite an experiment. When I feel hunger, I usually just ignore it and it goes away. (That's probably because of the nerve issues I'm having right now.) I think being able to read your body signals accurately is an awesome skill to develop. It will tell you when you are hungry, when you are full, when you are in danger, when you are tired etc. It sounds great!

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Easy to Overestimate

Sunday, January 23, 2011

I'm doing my Beck Day 11 hunger tracking today. I'll let you know how it turns out -- probably tomorrow.

I just finished a 70 minute treadmill workout and have an observation. It really is easy to overestimate activity and calories burned. I did intervals of 5 and 6 mph. I spent a lot of minutes at 4.5, 4.3, and 4.2 mph. Yet, in order to average 4 mph in the first hour, I had to sprint the last 2 minutes. I made 4 miles at about 60 minutes and 3 seconds! If it hadn't been right in front of me, I would have estimated that I had averaged 4.2 mph. I guess I didn't realize how long and slow my warm up was. Having the objective data right in front of me truly is helpful.

I still haven't used my new heart rate monitor, but this observation encourages me to learn to use it. The objective feedback will be helpful.

  Member Comments About This Blog Post:

WALKINGANNIE 1/23/2011 3:48PM

    Good information is important - and you're very good at collecting and analysing the data that's available.

You do a great job on keeping tabs on all aspects of your programme.

emoticon emoticon emoticon

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AQUAGIRL08 1/23/2011 2:21PM

    When the information is right in front of us in black and white, it is so much more clear what the truth really is. It also makes it easier to set goals and to figure out what works and why something else doesn't work. I love the way you look at data Marsha and use it to make your program more successful!

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KALIGIRL 1/23/2011 1:27PM

    Objective data is important, but once we get where we 'want' and stay (relatively) there - I'll take guestimating - exercise and portions...

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WATERMELLEN 1/23/2011 10:13AM

    I read somewhere recently that 52% of North Americans say they exercise 30 minutes a day but only 15% actually do that!!

I really love the calorie burn monitor on the elliptical cross trainer simply because it reminds me how much effort it takes to burn even 100 calories: true whether they are "good" or "bad" calories, actually . . . !!

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JOYINKY 1/23/2011 10:07AM

    Yes, it is easy to overestimate. The important thing is that we still keep moving! You do such a great job!

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HAPPYSOUL91 1/23/2011 10:00AM

    LOL, yup overestimating exercise and underestimating food seems to hit all of us, or especially me

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    ... and here I thought of food with your title!

It's really easy to overestimate portions too!

Have an awesome day!!

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BABIES46143 1/23/2011 9:19AM

    Does your treadmill now have a heart moitor?

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Beck - 11

Saturday, January 22, 2011

Beck Day 11 is recognizing hunger and tracking hunger for a day. I have been tracking my hunger at the beginning of each meal and in the last 7 weeks I only started to eat one time when I wasn't hungry. However, sometimes I did not stop when I was or should have been full. So I think this exercise which has me tracking before, half way through, afte,r and 20 minutes after will be a good one for me. I'll do it tomorrow since I didn't read the assignment until lunch time today.

I've been reading my Advantages Response Cards and I do think that is a good exercise I will continue. I have just about stopped eating standing. About my only transgression this week was to stand with my mouth still full to get something Natalie wanted. I think I am eating slow enough. It takes me over twice as long to eat as it does my hubby.

I'm glad I'm on this Beck journey!!

  Member Comments About This Blog Post:

AQUAGIRL08 1/24/2011 1:56PM

    It sounds like the Beck journey will be a successful one for you!

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WALKINGANNIE 1/23/2011 5:49AM

    Glad that you're sharing the journey with us Marsha. I'm learning from your experience.

emoticon emoticon

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    WTG on conquering eating standing and slowing down!


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JOHAL52 1/22/2011 5:03PM

    Way to go Marsha! I still struggle with eating standing up. But I don't lose track of what I ate now!!

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KALIGIRL 1/22/2011 1:18PM

    I'd love to learn to eat more slowly - has to help in savoring the food.
Good for you!

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JHADZHIA 1/22/2011 1:03PM

    That is awesome! This is one test I would fail. I eat over the sink standing to avoid get crumbs/ drips/ drops all over. I don't have a table and chairs so if I want to sit I eat over my at my computer or on my easy chair. Here at Mom's though, I have to sit down and get a plate for everything, she is making me eating like a civilized human being instead of like a bachelor lol. Mom and I very fast eaters and are always done way faster than her husband. But he always reads a newspaper and does puzzles and ignores his food for the most part so I don't know if that is much better..
I bet you will do this one well..

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Beck - 10

Friday, January 21, 2011

Day 10 is to choose realistic goals. I don't think I'm having trouble choosing unrealistic goals. Last year I proved that maintaining my weight between 129-135 is realistic, because I did it. Now I'm trying to reduce that range to 124-130. I'm not sure that is realistic, but I'll try it and see. If it isn'trealistic, I'll be happy at last year's range.

By the way, I was down 1.8 pounds from yesterday morning. Still feel a little bloated from that mistake. Live and learn. Deal with the consequences.

  Member Comments About This Blog Post:

WALKINGANNIE 1/21/2011 3:25PM

    Wise words Marsha - and I'm sure that with your combination of common sense and determination you can achieve any goal that you choose.

Thanks so much for your support this week - and every week! I appreciate it very much.

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HAPPYSOUL91 1/21/2011 12:01PM

    We all need to look at what is realistic and what isn't

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RAYLINSTEPHENS 1/21/2011 10:55AM

    It's been a while but the amount of calories you can eat from one weight to the other is relatively small. It is just one reason I didn't hesitate to go lower last year.

I am using the extra 5 lbs as a buffer for the winter.

I know you use points - so you can check to see the difference in points from 125 lbs to 130 lbs. I doubt it is much.

If memory serves, a 20 lb difference in size is only about 100 calories. So my sister was right - go as low as you feel comfortable with. If you get dizzy, you are too low.

I will warn you of only one thing - when you break this "set-point" your body will fight you. Allow your body to dictate even though it will mean a small yo-yo. On average I had to reach each pound 3 times before my body would accept it. (the body wanted to binge-eat each time and I just allowed my mind & body to get used to the idea slowly.)

I know you can do whatever you set your mind to Marsha - you are awesome!!

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DAWNSYOGAFLOW 1/21/2011 9:43AM

    Absolutely, you have to live day by day, sometimes minute by minute!!

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Learn From Mistakes

Thursday, January 20, 2011

Yesterday I blew it, but I am far from giving up. I analyzed what happened and see how I can prevent it again in the future.

Yesterday I had a light breakfast at home before a meeting (I represented our agency) and then at 10:45 I had brunch with some colleagues. When I got to work at 11:45, the boss asked me to go with her to a Chamber of Commerce lunch meeting. I reminded her I'd already eaten, and she said that was okay. So I just had water and watched everyone else eat an elaborate catered meal. I wasn't hungry, so it was not too tortuous. The dessert looked awfully good, though.

The boss and I worked hard all afternoon. Around 3 we took a potty break and a vendor came in selling flats of strawberries. The boss and I split a flat, although we didn't eat any. Around 6pm we wrapped it up. I hadn't had anything to eat since 11am. I foolishly put the 1/2 flat of strawberried in the passenger seat for the 18 mile commute home.

Well, the strawberries didn't make it home. I had eaten 3 pints before I knew it. I just wasn't thinking about strawberries being a problem. Honestly, after about 2 pints it did occur to me that I was eating too many. I could have stopped then. But I didn't. I kept munching until I drove in the driveway.

Next time, even if boss is really pushing me to produce, I'm going to take a snack break and not let myself get so hungry. I could have even had a small serving of strawberries before I left and put the rest in the trunk. Next time I'll remember to consciously praise myself for managing not to eat at the chamber function. Next time I'll remind myself that when I realize I'm overeating and choose to stop I am strengthening my resistence muscle, while when I give in I'm strengthening my giving in muscle!!

This morning I was up on the scale over 3 pounds. I know I didn't eat 10,500 calories of strawberries, so I'll be patient, drink lots of water and see this binge weight disappear on its own. On one hand, I don't want to be too hard on myself, but I do not want to eat this way. I do not want to be a person who overeats anything. I know, progress, not perfection, is my goal. I know I have come a long way. I know I have a ways to go.

  Member Comments About This Blog Post:

AQUAGIRL08 1/21/2011 4:05PM

    It doesn't seem possible that the strawberries could cause you to gain that much weight over night. My guess is that you are bloated from all of the seeds, pulp, water and fiber. If it hasn't started running through you yet, it will soon. Please don't lose heart. Give yourself a few days. I'm sure you will drop the weight again by then.

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JUDI_CUTIE 1/21/2011 8:36AM

    You did a good job of analyzing the situation. The idea of putting your own needs first is a hard one, especially for women. And I am falling back into that trap lately. But this is a big key to doing well. You have to take good care of YOU! You're worth it!

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JHADZHIA 1/20/2011 10:53PM

    Good for you being disciplined at the 2nd lunch. I can't imagine eating that many strawberries even though they are my absolute favorite fruit..I would think it was a bit of mindless eating as you (hopefully) were concentrating on your drive home. I doubt the weight gain was due to that.. Knowing you, it will be solved and taken care of in no time..For me this would be a very happy healthy 'binge'
Live and learn as we do all the time..

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JOHAL52 1/20/2011 9:57PM

    Marsha, I can understand your feelings about eating all of those strawberries. As you say, the calories really weren't the issue. The issue was that you reverted back to a behavior that you thought you had licked completely. But remember what Dr. Beck says--there will be slip ups. And the important thing--and I think you are doing that--is not to get into sabotage thinking about it. As I am telling myself tonight, when you are dealing with a disappointment, just say "Oh well, it happened, I learned from it (and you certainly did) and I am moving back into my happy place again."

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JOYINKY 1/20/2011 7:24PM

    Well, as foods go you couldn't have picked a better one! That said I too understand; it didn't matter what the food was, you continued to eat because it was there; not because it was something you wanted. The weight is temporary, your plan is sound. I was most concerned about an allergic reaction; that many strawberries could give me hives although I have no problem with them at all in moderation. Give yourself a day or two of your usual healthy routine and you'll be right back on track. I always keep a small package of almond/walnut mix in my purse for days like that when I may be caught too long between meals. I don't do well anymore without something every 4 hours or so. Strawberries would have been a weakness for me under those circumstances too. Lesson learned, temptation belongs out of reach! Be well. Hugs, Joy

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BESTSUSIEYET 1/20/2011 6:59PM

    Rest well tonight, plan for regularly spaced meals/snacks tomorrow, and let us know how fast these extra pounds are gone! I'm betting it will be very soon! That said, I can identify with your desire NOT to eat mindlessly, not to just eat & eat because it's handy -- even if it's healthy! We've come too far to go back to those old ways. Yes, it could have been worse if the handy food were not healthy -- but so much of this process is in the mind, not the body.

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    While I have never eaten 3 pints of strawberries at one sitting - I can tell you, they are extremely low in calories. I wonder if stress and extra fluid caused the increase?

Now 1/2 can of nuts, that can do the kind of damage you're speaking about - and I have been there, done that, recently!

Cut yourself some slack - most of it will be gone tomorrow. But just so you know, you might be needing some extra potty breaks today!
emoticon emoticon

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DASARMEHASEN 1/20/2011 4:44PM

    that's impressive that you sat through the lunch without eating. don't feel guilty about the strawberries (there are far worse foods to indulge in). and don't forget that your weight fluctuates by 5lbs on a regular basis. emoticon

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GATOR12 1/20/2011 4:27PM

    You are so right to not be angry at self. You have recognized what not to do next time and binging out on strawberries, can't compare with a bag of chips or JuNK FOOD!

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