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!
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.
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!!
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.
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.
Get An Email Alert Each Time SLENDERELLA61 Posts