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Beck Day 27 - Master the Seven Question Technique

Tuesday, February 08, 2011

Sabotaging thought: The scale is unfair to me. (10 days ago I weighed 125.4 at home and 126.2 at Weight Watchers. I have not had one bite off program and I have exercised more than my scheduled 6 hours per week and 2 strength training sessions. Saturday I weighed 128.2 at Weight Watchers and 128.8 this morning here at home.)

1. What kind of thinking error could I be making? self-deluding thinking. if someone else told me this situation I would say that a 3 pound fluctuation is common and to be expected. somehow I think I am special and this should not happen to me when I am so ready to go to maintenance and figure out exactly what I can eat for the rest of my life and stay at my happy weight of 126

2. What's the evidence that this thought might not be true or not completely true? I weigh 84 pounds less than I did in 1998 and almost 50 pounds less than on 12/1/08. when I lose weight it does show up on the scale eventually

3. What's an alternative explanation or another way of viewing this? fluctuations are normal. the low weigh ins may be the fluctuations. I still have 2.8 pounds to lose to get to my happy weight. it is possible that I am miscalculating food calories, but I'm being very careful and I do not think that is the alternative explanation

4. What's the most realistic outcome? I will keep doing what I am doing and I will get to my happy weight for real and to stay. Alternatively, I will figure out my error in food tracking and then I will lose the weight

5. What is the effect of believing this thought and what would be the effect of changing my thinking? If I believe the scale is unfair to me I'm not totally responsible for what the scale says. If I change my thinking I am responsible and I'll wait until I am solidly at 126 before I add just a few maintenance calories.

6. What would I tell my good friend who was in the same situation? to keep up the good work and be patient

7.What should I do? keep up the good work and be patient

I read my Advantages, NO CHOICE, It's Not Okay, and Get Back on Track cards today twice.
U ate slowly, itting down and noticing every bite.
I gave myself credit for engaging in helpful eating behaviors, especially thinking about being hungry and reminding myself I'd be eating within an hour.
I did a lot of spontaneous exercise with my granddaughters today.
I got up early and did 120 minutes of fairly low intensity exercise today - recovering from 2+ mile run yesterday. some soreness in back of thighs.
I'm just about to write out my food plan for tomorrow. Since I started planning my meals the night before, I haven't missed one.
I monitored everything I ate today on my WW three month journal AND on SparkPeople. Hit every nutrition goal on both.
I worked toward accepting what I have to do to lose weight - oh, well.
I used the Seven Question Technique. Haven't decided if I really need to make a card for this one or not.

  
  Member Comments About This Blog Post:

WATERMELLEN 2/9/2011 4:58PM

    That Seven Question Technique seems very very powerful to me. I'm looking forward to it. And you do deserve a lot of credit for all the things you are doing.

Reading what Beck has to say about finding out your maintenance weight -- are you absolutely sure that your appropriate maintenance weight is 126? Is it possible it's closer to 128?

I'm thinking about how Beck differentiates between lowest achievable weight and lowest maintainable weight. (This is the Chapter 11 stuff . . .).

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HAPPYSOUL91 2/9/2011 3:07PM

    Sure wish I could you a definite explanation but I can't. The only thing to do is just ride this out and continue with your plan. It will drop back to your "happy weight". Sure wish our bodies were machines at times like this. I agree with weighing in every day and chart it, you will find that your body does fluctuate.

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JOHAL52 2/9/2011 12:17PM

    Marsha, is it possible that some of that weight gain is muscle? Have you tested your fat % vs water %. It seems to me that you are doing all the right things so perhaps your body is changing, becoming more muscled. If that's the case, remember that muscle weighs more than fat in a more compact area. Have you lost inches?

Just some thoughts. You are still doing SO great!!

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AQUAGIRL08 2/9/2011 11:32AM

    If you are sore, you are probably holding fluid in your muscles. My guess is that you will see a drop in the scale within 3-4 days if you exercise and stretch out afterward everyday for the next few days. Please don't be too hard on yourself.

I'd like to make a suggestion. Try making a line graph of your weight for two weeks. Along with the graph, track your sodium level, exercise, sore muscles and how you feel physically. I think you'll see that when your weight goes up either your sodium was up, your muscles are really sore or you're getting sick. I think your actual body weight has remained fairly constant but your fluid is fluctuating.

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FREELADY 2/8/2011 10:46PM

    Your blog makes me think I CAN DO THIS. Thank you for explaining in detail. It works on my head and helps me get my mind in gear to make the choices I need to.
Thank you!

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Break From Beck - 5K Road Race

Tuesday, February 08, 2011

I'll get back to Beck at least by tomorrow. Today I'm just really excited that I committed to run my first 5K road race. I filled out the form and mailed in my $10 check today. The race is March 12th. It's part of the Senior Olympics. I hope it isn't cutthroat competitive, but I don't expect it to be. Don't really know what to expect, but I'm up for it!!!

  
  Member Comments About This Blog Post:

JOHAL52 2/9/2011 12:18PM

    emoticon emoticon. Wow, a road race!!!

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AQUAGIRL08 2/8/2011 6:05PM

    emoticon emoticon emoticon

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PARKERB2 2/8/2011 3:49PM

    Good luck. I'm sure you'll do great. emoticon

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PERSISTANT123 2/8/2011 1:54PM

    emoticonWe'll be cheering you on!
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HAPPYSOUL91 2/8/2011 9:52AM

    emoticon how exciting for you

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RAYLINSTEPHENS 2/8/2011 9:50AM

    Go Marsha!!

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JOYINKY 2/8/2011 8:19AM

    Great! I'm confident it will be a wonderful experience! WTG!

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WATERMELLEN 2/8/2011 7:49AM

    This is so cool!! Love to run, wish I could still -- knees object even when I use the POSE technique.

My walk yesterday was terrific! Such a great break from the office.

Today's challenge (distinguishing among hunger/desire/cravings) is really the "heart of darkness" for me, I'm pretty sure. And so key. Feels like a re-education process is going on here!!

Thanks as always for your ongoing support, Coach!!

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WILD4STARS 2/8/2011 4:20AM

    emoticon

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JHADZHIA 2/8/2011 12:26AM

    That is awesome Marsha!! Wish I could be there to cheer you on and see you cross the finish line! You have worked really hard on your fitness, you will do great!!!
emoticon emoticon emoticon emoticon emoticon

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Day 26 - Recognizing Thinking Errors

Monday, February 07, 2011

Beck describes 9 types of thinking errors. I've been looking for sabotaging thoughts; I know I have them and that they have been a big factor in times I've struggled. But yesterday I did not identify one. But we'll apply this chapter to my sabotaging thoughts the day before.

As far as the thoughts about eating all the cantaloupe, I would call that error #6 self-deluding thinking. It just is not true that it does not matter. Following the food plan matters. Correct portions matter.

My obsession with the scale I believe falls into two types of thinking errors. First, it is exagerated thinking, error #9. I exagerate how important one weigh is. And it is negative fotune telling (error #2) when I leap from I gained two pounds today so I'm doing terrible, I'm gaining weight.

When I identify sabotaging thoughts Beck says to identify the thinking error that corresponds. I'll do that.

I'm reading my advantages, no choice, it's not okay and get back on track cards at least twice a day.
I'm eating slowly, sitting down almost all the time, and noticing every bite.
I'm giving myself plenty of credit for engaging in helpful thinking.
I'm doing spontaneous exercise daily.
I'm doing planned exercise regularly.
I'm writing out my food plan each evening.
I check off everything right after I eat.
I have accepted what I have to do to lose weight; I am looking forward to really learning precisely what I need to do to maintain my happy weight.
I identified the thinking mistakes that correspond to my recent sabotaging thoughts.

Ready for Day 27!

  
  Member Comments About This Blog Post:

TJCADDO 2/7/2011 6:21PM

    I have the Beck book among my things. I will have to check it out!!!

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PARKERB2 2/7/2011 3:26PM

    You have done so great on your journey. Good luck. emoticon

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JOHAL52 2/7/2011 12:30PM

    So well written Marsha!! You continue to be my inspiration!

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RAYLINSTEPHENS 2/7/2011 12:11PM

    Good Luck with # 27!!

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WATERMELLEN 2/7/2011 7:39AM

    Wow!! I find it so encouraging to follow your progress through this plan. It really is a cognitive workout -- strengthening the "thinking" muscles!! Toning 'em up!! Repetition of reading the cards, just like doing three sets with the weights!!

I'm anticipating that the "thinking errors" is another key element of this program.

And: wish that I had hauled myself out of bed for my planned trip to the gym today with the same discipline you've displayed, but will not exaggerate how important one gym trip is: and will walk during my lunch break.

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JHADZHIA 2/7/2011 7:09AM

    Its great this program is really making you think and analyze your self defeating thoughts.. You will conquer them because you are so dedicated to improving yourself!
Go Marsha!!!

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SUZIEQS65 2/7/2011 6:46AM

    emoticon

Keep working at it...*S*

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Day 25 - Dealing with Sabotaging Thoughts

Sunday, February 06, 2011

Yesterday I had a bunch of sabotating thoughts centered around the scale. Actually it was more like doubt, self doubt, and confusion rather than real sabotage. I weighed in at Weight Watchers two full pounds above my weight the week before. I weighed 128.8 this Saturday morning and 126.8 last Saturday morning.

This past week I planned my food the night before using my WW three month journal, followed that plan, and then put my food into the nutrition tracker each evening to see how it did on SparkPeople. I did not deviate from my food plan. I exercised even more than the 6 hours cardio I had set out to do. Last week I had a calorie deficit of nearly 600 calories per day according to what I recorded. So I was very disappointed to have this gain. I kept thinking about it and thinking maybe I'm not eating enough. Maybe I should be eating all my activity points. Then I'd think no, I'm eating too much fruit. I'm not measuring my fruits and vegetables accurately enough (they are free on WW) so that I'm really eating a lot more than what I recorded. I need to be eating less. I need to get my new heart rate monitor out of the box and learn how to use it. Maybe I'm not burning near as many calories as I think. I argued with myself on and off all day. I finally decided to keep on doing what I'm doing for another week. It is undoubtedly a fluctuation. It will probably go away.

All this thinking and concern over my weight is silly. When I am eating good and exercising well I have nothing to worry about and should relax. Hmmm. Easier said than done. Although I don't think my current level of thinking is sabotaging -- I still feel very committed to healthy eating and exercise -- I do think if I don't get my weight in proper perspective I'm setting myself up for discouragement that could then sabotage my efforts.

The one sabotaging thought that I did identify that is more like Beck is looking for happened last evening. I was having 1/4 of a small cantaloupe for an evening snack. There was 1/2 a cantaloupe left, upside down on a plate in the refrigerator. I told myself that I didn't want to get out the cellophane and I might as well eat it all. It didn't matter. Wasn't many calories. Just too much trouble to reach down below the counter. Wait! Wait! I told myself it did matter and I would stick to the food plan. I got out the plastic wrap. No problem. Except ooops! The cantaloupe was good, but it was hard to cut with my spoon. When I brought the rind back into the kitchen I picked up a sharp knife and cut a little more orange flesh off the rind and ate it standing up. Ooops. I caught myself. Didn't mean to do that. I'm suppose to sit down to eat. Oh, well. Not perfect. Pretty good though. Eventually the scale will reward me -- it will, it will, it will.......

  
  Member Comments About This Blog Post:

FREELADY 2/6/2011 9:53PM

    So sane. When I am eating good and exercising well I have nothing to worry about. I gotta keep telling myself this.

Love your balanced, rational analysis. Plus calm self-confidence. Sounds to me like a formula for long-term success!

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RAYLINSTEPHENS 2/6/2011 7:57PM

    you are making progress!

relax and enjoy the journey!

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AQUAGIRL08 2/6/2011 3:57PM

    I count my fruits and veggies daily. I usually don't let myself have any more than 3 fruits on a fruit heavy day. That would be 1 banana, 1 cup of cantaloupe or 1 cup of strawberries. The rest has to be veggies. I keep the fruit measured to avoid over eating because of the fructose sugar that they all contain. The veggies, I'm a little looser about measuring unless they are starchy.

I understand totally where you are coming from when you say you obsess about your weight. You want to change all of those behaviors that landed you at your unhealthy weight. That is a place where you never want to return. Have you ever tried just eating pre-measured food only? (you would pre-measure it of course) It would be like being on a homemade weight system kind of like some of the name brand ones only for weight maintenance. You could make a schedule of little meals for your day, measure out snacks in plastic bags and set up breakfasts,lunches and dinner ideas and post them. Then only pick combinations from your lists. It would even work for eating out. That's what I do for weight loss. Just a thought....

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JHADZHIA 2/6/2011 10:12AM

    I don't know that I agree with free fruit on WW. After all, fruit is sweet with natural sugars and had good carbs. Cantaloupe is fairly sweet and my favorite, strawberries can add up quickly. A banana when properly weighed rather then just saying you had a small, medium or large makes a difference too. I guess I just notice it more, being vegetarian and eating more of them.
The bottom line though is, you are doing GREAT with your healthy lifestyle!! Don't let fluctuations in the scale derail you. But it is important to make sure your calories are appropriate for your fitness activity. You really can't beat full and accurate tracking.
Hope your gain proves to be a false one and you get back to normal soon..

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WATERMELLEN 2/6/2011 9:52AM

    This is so poignant, captures with perfect honesty the kind of struggles we all experience when the scale doesn't do what we want it to do!!

My weight this morning +2 from yesterday morning after a day of "perfect" eating, hitting my calorie/carb/protein/fat targets plus 2 hours vigorous cross country skiing: that's what the scale says, but I really cannot believe that what it says measures where I'm at.

Oh well. Oh well. Oh well.

I do not want to obsess about my weight. I want to think like a thin person.

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Beck - Day 24 Continued; Preparing for 25, 26, and 27

Saturday, February 05, 2011

One suggestion in chapter/day 24 is to add up the hours that you struggle. Beck's point is that often the struggle is between 20 minutes and 2 hours several times a week; most of the time the dieters are not struggling. I think this is a very good point. Back in 1986 or 87 when I just gave up the struggle and chose to gain weight rather than struggle any more, I wish I had added up my difficult hours. I'm sure it wasn't more than a small fraction of the time. This exercise helps put some perspective on whole issue of how difficult it is to lose or maintain weight.

One other important point in this chapter is not to think too far in the future. I remember thinking I can't keep this up the rest of my life. Well, that's not the point. I can keep it up this minute and if I take it minute by minute it will all add up.

So there are 2 very good points I was about to overlook. Day 25 is about sabotaging thoughts, Day 26 about types of thinking mistakes in these sabotaging thoughts and Day 27 has seven questions to analyze and correct the sabotaging thoughts. So, I need to be looking for current sabotaging thoughts in order to do my Beck work. I've only caught a couple of these thoughts so far. I'll be on the alert today!!

Yesterday I did make a mistake. I wrote I hadn't weighed 124 since 7th grade. That isn't true. I forgot that in 10th grade I lost 60 pounds, from 172 to 112. It took me 9 months to lose it and 3 months to gain it back with virtually no maintenance time. I might not always remember it just right, but it is true that I have struggled with my weight for years and years and years.

By the way, my daughter found several pictures of me at over 200 pounds back in 1998 and 99. They aren't digital, though, so if I want to post them I'll have to figure out how to get them scanned. She looked at one and said, "That doesn't even look like you, mom." And then there was a series of pictures of me attending her performance of "L'il Abner" in high school. She said that I just looked really blown up and bloated in them. I'll try to get one or two posted when I can.

  
  Member Comments About This Blog Post:

HAPPYSOUL91 2/6/2011 9:46AM

    Said it before and will say it again...great blog series. You have really learned about yourself!

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KALIGIRL 2/5/2011 5:11PM

    You are a great role model for sparkers whose weight has yo-yoed.
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AQUAGIRL08 2/5/2011 2:09PM

    I noticed that I don't have many pictures of myself for the last 10-11 years or so since I've been over weight. One reason for this is because I've always been the one taking the pictures. The other reason is that I don't like the way I look so I hide from the camera. (I didn't used to be heavy until menopause hit.) It would be interesting to have some before, before, after pictures! LOL

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WATERMELLEN 2/5/2011 11:29AM

    Thanks, Marsha! Yesterday when I was unable to eat the way I usually do (because of a must-attend conference which included food) and chose not to eat much at all rather than to eat the high fat trigger foods on offer, I got hungry. And told myself "hunger is not an emergency". And reviewed my reasons for losing weight.

The hunger really did not last long. My satisfaction at not eating inappropriately (although I did have a few veggies "standing up" at the reception) has lasted a whole lot longer!

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JOHAL52 2/5/2011 11:00AM

    I posted my last two year photos (what there are of them, not many full shots, mostly head shots) in my first blog yesterday. Will post an update to the bathing suit photo on Monday. Way to go on confronting--and conquering--those sabotaging thoughts!!!

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RAYLINSTEPHENS 2/5/2011 10:41AM

    I threw out many of my earlier pictures because they were too depressing.

Right or wrong, it was a conscious decision on my part.

It is nice to have some before pictures!

WTG Marsha!! This time you are not putting it back on again!!

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