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Beck - Day 21 - Getting Ready to Weigh In

Tuesday, February 01, 2011

Beck says when you weigh you should not say to yourself that you want to weigh a specific weight. She suggests you say to yourself that yesterday you weighed ______ pounds and today you will weigh .5 - 2 pounds more or less than that weight.

Usually I do wish for a weight. I see that sets you up for disappointment. Today I told myself, yesterday I weighed 126.2 ( I couldn't help but also think that the day before I weighed 125.4) and I haven't binged - in fact I stuck to my food plan for the last two days perfectly - so I will weigh 128.2 or less. I weighed 127.2.

I was not really disappointed. In my old mindset I would have been. My weight just confirms for me that if I want to live at my happy weight of 126, it is not yet time to add more calories. SparkPeople already added calories to my nutrition tracker. I'll need to manually adjust it back down.

I believe that this is probably the first time I have come close to using the scale as a tool.

  Member Comments About This Blog Post:

HAPPYSOUL91 2/2/2011 11:15AM

    I believe this is excellent advice, everytime I am really specific and don't get the number, I start to feel bad about myself.

So, I get on the scale, mark it down in my spread sheet and use it to analyze the time between weights. Actually by weighing everyday I am amazed at how I can go up and down 2.5 lbs.

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HAWKEYERANT 2/2/2011 10:08AM

    I get on the scale for official weigh-ins once a week (Weds), and sometimes maybe twice a week? I jump on just to check on how I'm doing. Sometimes it's a motivator not to keep eating that night when I don't need to, and sometimes it's a motivator to get me out the door exercising the next day. I usually get on it and I don't look and think,, ughhhh I'm 12x, and I wish I was 11x. I get on there and think - what can I do to get as much pounds off before my weigh in day? I think that you (and Beck) have the right idea about it - we should shoot for just less than we were before. We shouldn't make it into a numbers game!

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JHADZHIA 2/2/2011 1:13AM

    I do not agree with daily weigh ins, there are just too many fluctuations and can lead to micromanaging. These scales that measure fractions aren't doing anyone any favors -there is a Spark article do not become a slave to the scale I believe...
A tool is a healthy way to look at it.. Beck has great ideas..

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KALIGIRL 2/1/2011 10:07PM

    emoticonSo proud of YOU for using the scale as a tool!
You HAVE arrived!

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INTHELOOP 2/1/2011 9:55PM

    Just dropping by to see how you are doing - I enjoy your posts!
Here's a scale obsession story from this morning.

I decided I was going to take a picture of my toes framing the "number" - I stepped on and realized just how ugly the linoleum floor was - so I decided to move the scale to the colorful throw rug - To my surprise it weighed me 5.5 lbs lighter! Ok, back to reality - I did take the picture for the vision and this experiment may have cost me new flooring and a pedicure.


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JOHAL52 2/1/2011 9:31PM

    I just posted my blog and I am down 1.6 pounds. Can't figure that one out at all except that scales are funny things.

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WATERMELLEN 2/1/2011 7:43PM

    This "disappointment around weighing" is something that I really need to learn about . . . nice to have you leading the "weigh"!!

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    it is not an exact science - I had to quit adding extra calorie burns when I realized they are already configured in with the 1.2 of the BMR

you will figure it all out. of this I have no doubt.

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BIKE82X 2/1/2011 3:51PM

    That sounds like a good mindset. A happy weight and good feelings about your body & energy level are the best scales!

Thanks for sharing the information from the Beck program. It sounds worthwhile.

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Beck - Day 20 - Get Back on Track

Monday, January 31, 2011

My response card:
I will do the best I can each day to eat right and live healthy. I will count and be proud of my binge free days. When I overeat or don't follow my food plan, I will think through what happened and try to learn from it. I will stop overeating/noncompliance as soon as I can, forgive myself, and recommit to my program. I'll grab a glass of water, walk (if appropriate - like not 3am), track what I ate the best I can, Spark, read Beck books/cards, and otherwise demonstrate my commitment tohealthy eating for a healthy life.

  Member Comments About This Blog Post:

AQUAGIRL08 2/1/2011 11:44AM

    Good job Marsha!
emoticon emoticon emoticon emoticon emoticon

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HAPPYSOUL91 2/1/2011 11:03AM

    Excellent! If we follow this, we will be winners in this weight reduction game

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WATERMELLEN 2/1/2011 7:52AM

    Well done! Good job!! (I'm giving you full credit -- and you are doing awesome). Day 20 and this getting back on track when (not if -- it's inevitable) we deviate has to be one of the most difficult and important techniques to be learned.

Sooooo glad you've introduced me to this. Thank you!!

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1BEACHWALKER 2/1/2011 3:35AM

    Good for you! Sounds like an interesting program. Keep going!! emoticon

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JHADZHIA 2/1/2011 1:07AM

    Being mindful of your lifestyle is very important. I don't do it nearly enough.
Keep up the fabulous work!

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JOHAL52 1/31/2011 9:44PM

    Amen sister, amen!!!!

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SNOOKUMS19 1/31/2011 4:58PM

    Those sound like great words to live by! I'll work on doing the same!

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KALIGIRL 1/31/2011 1:07PM

    Great way to stay accountable!

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Catching Up - Beck Day 16-19

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!!

  Member Comments About This Blog Post:

JOHAL52 1/31/2011 11:57AM

    Cough, cough, cough. I am still here emoticon

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AQUAGIRL08 1/31/2011 11:49AM

    Fantastic job Marsha! You are learning so much that you can actually use right away and keep using.

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HAPPYSOUL91 1/31/2011 10:54AM

    I love that you are doing learn and then I learn!

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JHADZHIA 1/31/2011 12:16AM

    I agree with you on 18, walking is too easy, in fact, if I feel I ate too much, getting out and walking makes me feel better!! I am fortunate I don't feel hungry in between meals, but lately, I have been giving into boredom snacking. So 19 is my issue right now...
Good luck with it!!

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KALIGIRL 1/30/2011 6:31PM

    Great info emoticon
emoticonon reaching your happy weight

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WATERMELLEN 1/30/2011 6:08PM

    It's great to have you going ahead, blazing the trail!! You're hitting on the stuff that I know will be challenging!!

I won't be eating standing up (that will be tough) but I'm thinking drinking (water etc.) has to be ok. Apparently Beck permits herself to eat raw vegetables while preparing dinner. And she suggests that you modify your diet in advance -- so I'm thinking that planning to eat fruit "if hungry" (and of course within the allotted calorie range) should be fine. That's the way I plan to handle my yogourt snacks: "if hungry".

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    WTG Marsha! You are really making miracles happen!!

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Moving from Healthy Weight to Healthy Eater!!

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!!!

  Member Comments About This Blog Post:

WATERMELLEN 1/30/2011 5:11PM

    Thanks for the shout out!! (*blushes modestly*) I'm so flattered!!

Thinking thin!!

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AQUAGIRL08 1/30/2011 2:43PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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RAYLINSTEPHENS 1/30/2011 11:11AM


I agree with Ellen - more important to be happy & healthy!

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BESTSUSIEYET 1/30/2011 11:01AM

    Yes, our true success is in our behavior, not the scale! Healthy is as healthy does!

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JOYINKY 1/30/2011 10:52AM

    You have had an amazing journey! Thanks for sharing! emoticon

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HAPPYSOUL91 1/30/2011 10:35AM

    It doesn't get any better than the realization that healthy eating is the only way to go emoticon

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Celebrating Today!

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!

  Member Comments About This Blog Post:

HAWKEYERANT 1/31/2011 10:52AM

    HOLY Crap! GO YOU!!!!!

emoticon emoticon emoticon emoticon

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AQUAGIRL08 1/30/2011 2:44PM


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JANEWATKINS 1/30/2011 12:00PM

    GOOD for you, you skinny little thing!

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JOYINKY 1/30/2011 10:28AM

    WOW! It's all "come together" for you! Congratulations!

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WATERMELLEN 1/30/2011 8:53AM

    This is inspiring: Beck seems to be the tool you needed to moving from your maintainer status (healthy weight) to what you really want (healthy eater!!).

emoticon emoticon emoticon emoticon

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JHADZHIA 1/29/2011 11:30PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Well done!! You are the best!! You hard work is paying off in spades!!!
High Five!!

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MEXGAL1 1/29/2011 10:26PM

    Wow, congrats to you!

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    This is FANTASTIC!!! Doing a happy dance for you. emoticon

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