Sunday, January 30, 2011
I've been so busy celebrating my new weight that I forgot to blog about my progress in Beck, but I am doing it.
Day 16 - I wrote out the "NO CHOICE" card to help me prevent unplanned eating. I am writing down my meal plans each evening. Yesterday the only thing I added was one tablespoon of vinegar that I had forgotten to write down to go with the oil on my salad. I wrote "veggies - probably green beans," but I had cooked carrots left from the roast and ate them instead. I had written "popcorn, if hungry." I really preferred a grapefruit, so I allowed that substitution. I think I'm doing fine, but I would like to get even closer to following my plan. I;m not sure if it is okay to write "fruit, if hungry." I've been doing that and like it, but may have to think whether that behavior will help me learn to think like a thin person.
I already blogged about Day 17 - End Overeating.
Day 18 - Change your definition of full. For one month I am to stop and think whether I could take a brisk 20 minute walk after I eat. If not, I'm too full. I'm doing it and so far have not come close to not being able to walk. I question whether this is a good measure. I think I could overeat and still walk 20 minutes. Maybe it ought to be a jog.
Day 19 - Stop Fooling Yourself - My response card: It's not okay to eat unplanned food. Every time I give in to spontaneous eating I strengthen my giving in muscle. When I resist I strengthen my resistence muscle. I can eat most nutritiously and wisely if I plan my meals and stick to my plan.
Area for improvement: I identify that I walk around drinking RoBarr or decaf even when it has skim milk in it. I am suppose to sit down for all eating, and I guess that means drinking, too, although I am going to allow myself to drink water any time, standing or not.
Giving myself credit: I am doing good in learning that hunger is not an emergency and I can withstand hunger. I even went to bed hungry a couple nights ago. I was afraid I would wake up and binge, but I slept fine, woke up and had a normal breakfast with no problem. I realize how much defensive eating I was doing, worried that I might get hungry, when it makes more sense for the most part to deal with the hunger rather than the fear of hunger.
So glad I'm on this journey. Delighted that Val and Ellen are joining me. Maybe more people will come along!!
Sunday, January 30, 2011
I'm still celebrating today! It was predictable. Yesterday I weighed less at Weight Watchers than ever, but my first morning naked weigh was not a record for me. This morning was: 125.4. I try to keep up with my lowest weigh of the month. That seems the most telling weight stat that I collect. My previous low was 125.6 and I hit that in June, July, and September 2010. Then I went up several pounds and now I am officially back to my HAPPY WEIGHT!! and I have a new low. To lock it in, I'm not adding calories yet, but I will soon. I have no intention of going under 124 which is BMI 20.
But even more important than the scale is an observation made by Ellen (WATERMELLON). Beck is helping me move from a healthy weight to becoming a healthy eater and that is what I truly want to be!! I am making progress!!!
Saturday, January 29, 2011
I had my lowest Weight Watcher weigh in ever: 126.8. I've been a Weight Watcher on and off since 1968 and this is my best. Celebrate! Celebrate!
Friday, January 28, 2011
I'm still working on Beck. I read ahead about a week, but I need to get out pen and paper and do the activities. I'm reading or remembering my advantages card several times a day, I'm eating slowly, eating sitting down, planning my meals and following my plan fairly well. Yesterday I stuck to the plan pretty good. I ate my whole grain english muffin with egg and 1 ounce of ham, 1/2 c skim milk, a tangerine and a banana for breakfast. I had 1/2 cup brown rice and 1/2 cup low sodium pintos for lunch, 2 ounces of leftover pork tenderloin, leftover yellow squash, green pepper, and a little portobello mushroom, 1/2 a medium tomato, 1 tsp olive oil, and 1 cup skim milk. I did not eat the fruit for lunch, but I had two with breakfast because I was still hungry then. Didn't need it after lunch. At lunch I caught myself. I just about licked the top of the pudding cup I gave to Natalie for her dessert. I did take one unplanned crumb (about 1/8 teaspoon) of her food, because she asked me to try it. Supper was chef salad with a great mixture of 10 veggies, 2 ounces turkey, 1 ounce ham, 1 ounce roast beef, 2 tsp olive oil and red wine vinegar and 10 sprays of Ken's Italian vinaigrette dressing. I ate a grapefruit that I'd picked off my daughter's tree for dessert. I had planned popcorn and 1/2 cup skim milk (probably in hot drink), but chose to eat another grapefruit at 8pm instead of the popcorn. So I thought I had done well yesterday.
Okay, reality is I did well yesterday. But this morning instead of the 126.2 I weighed yesterday, I weighed 127.8. I was a little disappointed. My "happy weight" is 126 and I thought I'd be going to true maintenance probably this week. Now I think it will probably be 3 or 4 weeks until I can add back in calories. I am probably weighing too often for trying to lose weight. On maintenance I don't think frequent weighing is an issue, but when you are trying to lose, the fluctuations are sometimes hard to take.
My Beck assignment for today is a tough one. I'm to put more food on my plate than I am to eat. And then I'm to eat the right amount. We are having my daughter, son-in-law and 2 kids for supper and we are having pot roast. I guess I'll take 4 ounces of beef and try to eat 2. I'll take a potato that is 25% bigger than what I'm to have and I'll take a biscuit that I won't eat. I'll save the leftovers from my plate to eat later, not waste it. That's the plan. I usually eat the whole bag of whatever, whether it is half an ounce or 8 ounces, and always everything on my plate, so this is a great challenge for me. We'll see how I do!
One thought that has occurred to me is that if I truly want to think like a thin person I probably need to cut back on fruits and veggies. I'm not sure. I'm going to have to analyze the nutrition, but I believe I probably am still overeating, just I'm overeating low calorie items. But that's an upcoming challenge. Time will tell.
Thursday, January 27, 2011
My challenge for yesterday was to follow the food plan. I wasn't tempted to overeat or eat the wrong thing. So you would think it would be rather easy. I already wrote that I did a minor substitution for breakfast (had 3/4 c fat free cottage cheese and a little wheat germ rather than 1c), but I did not write that actually I misread my breakfast and left out two items, a whole wheat english muffin and a tablespoon of smart balance light margarine.
I packed my lunch. What could go wrong? The microwave absolutely refused to work. I got an extension cord and tried to plug it in to a different outlet. No luck. If it hadn't been the importance of following the meal plan on this specific day I would have gone out to lunch. I ate my pork tenderloin, pintos, and green beans cold. It was okay, but I definitely prefer hot. Didn't want to drink my milk powder cold, so on the way home from work I drove through McDonald's and bought a small senior decaf coffee (85 cents) and made my own latte. It was delicious. Might even do that again sometime.
I did make a substitution on the fly and feel pretty okay with it. When I bought gasoline the station was selling the prettiest little apples at an almost reasonable price. I bought one. Instead of 2 tangerines at work, I ate an apple in the morning and a tangerine in the afternoon.
I had to get my oil changed. I was 600 miles overdue. It has been more than a decade since I neglected that duty. So I went right after I got off work a little late. By the time I got home it was 7pm. I was to cook chicken. Hubby says to make a chef salad. I said great idea, we'll have that tomorrow. I cooked the brown rice, chicken breasts on the foreman grill, and lightly sautéed yellow squash, portabello mushrooms, red and green peppers. My food plan called for a tossed salad, but I thought I had enough veggies and I'll save the salad stuff for this evening. So I drizzled the olive oil on the veggies that I had cooked in Pam. By then it was late. I entered all my food into SparkPeople to see the nutrition and saw I had nailed every nutrition goal, although counting on Weight Watchers PointsPlus I needed about 4 more points. If I ate my planned snack I would actually be over the SparkPeople recommendations including calories. I ate supper so late, I really didn't want the popcorn. I just had some RoBarr with skim milk and that is even better than decaf.
So I'd give me a B or B minus (may be a C?) for following the food plan, but an A for eating wisely. I will try to plan each day and see if I get better at it. It is far from natural at this point.
Today's Chapter is about Preventing Unplanned Eating. Haven't read it yet, but it sounds interesting.
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