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Beck - Day 33 - Eliminate Emotional Eating

Sunday, February 13, 2011

"People without a weight problem don't think of eating to feel better......... Food can be an effective distractor - temporarily. But eating doesn't solve the problem that lead to your distress in the first place........ You have to deal with stress in non-food-related ways if you want to sustain permanent weight loss." - Judith Beck, PhD

In my twenties I learned how to comfort myself and pretty much quit eating in response to sadness and the emptyness that isn't related to food. However, when I felt overwhelmed and overworked, I would let myself get too hungry as I tried to be productive. And real hungercombined with my nerves would get me eating, and then I just would not stop. There are times, especially when I'm writing proposals and reports that combine many different ideas, that I feel anxious. I have found that pacing inside or brisk walking outside can get my mind to settle down and be productive much better than the brain-numbness that results after overeating. Judith Beck also suggests mindset techniques and behavioral techniques that might be helpful in overcoming emotional eating. Next time I feel like using food to deal with my life, I'll try to remember Beck's techniques, especially if the methods I have developed aren't working.

I don't know if I'll every truly think like a thin person and not even think of food as a source of comfort and calmness. But I have already come a long way on this issue.

  Member Comments About This Blog Post:

FREELADY 2/13/2011 4:54PM

    Wow, I am laughing and crying at the same time.

I read this last year but had forgotten it. Or still in denial . . . .

I have to deal with stress in non-food-related ways if I want to sustain permanent weight loss. Gulp. Sigh. You are so right.

Very valuable. Thank you!!

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JHADZHIA 2/13/2011 11:37AM

    You are managing this very tough issue better than most people! Well done!
Keep up the great work!!

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MEXGAL1 2/13/2011 10:11AM

    It is definately hard to stop the emotional eating. I too struggle with this.
Let us both eat to be healthy and not to fill an emotional need!

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KALIGIRL 2/13/2011 10:07AM

    I think certain foods will always be a "source of comfort and calmness". I have a memory of my grandmother and me sharing fresh peaches in warm cream and when I treat myself to that dish when peaches are in season, I go back to that wonderful calm and comfortable time.

As a 'thin' person, I think the key is everything in moderation. Food is part of life as is comfort.

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    some thin people use the feast or famine method - they starve themselves all week so they can eat what they want on the weekends.

I don't believe that method is normal either. I had a very good friend and she told me that was how she maintained her weight "normally" so she too had food issues.

she would still be my friend but she is gone now :(
she passed away before she was 30.

you're doing great Marsha!

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PERSISTANT123 2/13/2011 8:22AM


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AQUAGIRL08 2/13/2011 7:56AM

    emoticon emoticon emoticon emoticon

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SUNRISE14 2/13/2011 7:25AM

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Beck - Day 32 - Prepare for Travel

Saturday, February 12, 2011

Because I'm good at eating out, I don 't have much trouble with gaining weight due to travel. This year I had just two trips, one ten days and one four days. On the ten day trip I lost a pound and on the four day trip I stayed the same.

I never have set a goal for weight control during a trip like Beck suggests. I just try to do the best I can. I see how making up your mind whether to gain a little or not is a good strategy. She talks about having a strategy such as eating up to 25% more than usual or saving up to have a big meal on the last evening are plans that can work if you feel that a little weight gain is okay. I might try that the next time I travel, so I'm prepared and don't worry.

Today at breakfast I actually did not eat everything I put on my plate and planned to eat. I said to myself I really am full. I can't remember doing that in the last 20 years. At lunch I had told myself I could have a piece of pizza at my granddaughter's birthday party, but I didn't really want it. There was too much hub bub and only the kids had a table. I just didn't think I'd enjoy it on my lap. I did indulge in a Diet Coke, which I used to drink like water, but now I consider a treat. The party was at the YMCA and I stayed after (my hubby drove separate) so I could work out.

I'm doing fine with my Beck activities, so I won't enumerate them this time. Ready for day 33!

  Member Comments About This Blog Post:

JHADZHIA 2/13/2011 12:02AM

    You do an amazing job with eating out and refraining from all the temptations! Well done! I sure can't say the same! Good thing I rarely eat out.
Keep up the great work!!

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FREELADY 2/12/2011 9:42PM

    Sounds like your Beck disciplines are getting down deep, becoming intuitive sometimes! Hurray!

Keep sharing -- it is valuable to me!

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    emoticon emoticon emoticon

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SUNRISE14 2/12/2011 6:04PM

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WATERMELLEN 2/12/2011 4:44PM

    That's a real breakthrough: deciding you're not hungry and not needing all the food on your plate!! Hope to experience that one day myself. And: no pizza. And: staying on to work out after all the activity of the birthday party!! (Our Y does a terrific job with birthday parties: our own kids had some parties there, and my daughter was a "birthday party volunteer" in turn during her own teen years!!)

I used to love love love Diet Coke -- haven't had any for quite a bit, but it could be a treat once in a while.

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Day 30 - Stay in Control When Eating Out

Friday, February 11, 2011

I'm good at eating out. Usually I can handle eating out and stay totally on my food plan, often with the exception of sodium. Beck says she allows herself to eat 25% more calories on special occasions. Perhaps when I get to maintenance that may work for me. I also have had to break the cycle of relief eating. I used to keep myself so tightly reined in at parties and special occasions, that as soon as I got home I'd start munching. I learned to eat healthy before I go and then plan a healthy snack after. Also, giving myself credit when I do well it a very good thing.

On Wed, Feb 2nd, I went to a Chinese buffet with my SparkTeam for our monthly dinner. I did very well. I took broiled salmon as my main dish, some crab legs, and boiled shrimp. I splurged on one stuffed mushroom and had less than half a cup of broccoli chicken with as little sauce as I could get. I stuck to one plate. Drank lots of water. Had fresh fruit for desert. Avoided the soy sauce that is high sodium. I had planned approximately what I was going to eat. I deviated from my plan a little because I really wanted more protein and there was no whole grain option available so I skipped the rice.

I don't think I need to practice eating out. I had actually red the Beck chapter before I went to the buffet, so it counts. I am going to my granddaughter's 4th birthday party tomorrow. My assignment is to bring a veggie tray and a fruit tray. I'll probably take some mozzarella sticks, too, and stick mostly to the things I bring. Eating out really isn't my problem. Eating home alone is much more challenging to me. Will address later.

I've read my Beck cards faithfully.
I are slowly, sitting down. My only slip was I mindlessly ate one cooked baby carrot standing up, as I gave my granddaughter one, too.
I gave myself credit for engaging in good eating behaviors.
I followed my food plan 100% yesterday; I planned it the night before and checked it off as I ate it. I fell asleep and failed to write out my food plan for today. I had a banana dipped in 2 T wheat germ before going to the gym to workout. I had 1/4 cup skim milk in RoBarr. At the gym I had one tsp of coffee creamer in my coffee - the second 1/2 cup I drank black. I will plan my lunch and supper right after I finish this blog. This is the first time I failed to plan the night before since I started planning about 2 weeks ago.
I enjoyed spontaneous exercise with my granddaughter yesterday and did a great 40 minute run on treadmill (20 minutes at 5.7mph) and my strength machines.
I'm dealing with my frustration with the scale okay. It has not diminished my commitment.
I'm not worried about food pushers or eating out.

Day 31 is Decide About Drinking. I drink an average of one drink every 3 or 4 years, so it simply is not an issue for me. I'd much rather spend my calories on FOOD. I'm skipping day 31. Ready for day 32!!

  Member Comments About This Blog Post:

AQUAGIRL08 2/12/2011 10:45AM

    I think you exhibited wonderful control when our team ate out at the Chinese buffet. You always do at the team dinners. (The husbands, not so much. LOL) Kudos to you! I also love the way you look for ways to get a little extra exercise into your day. Way to go Marsha!

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SUNRISE14 2/12/2011 5:18AM


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FREELADY 2/11/2011 11:15PM

    Wonderful blog.

Thanks for helping me feel that I can do it, and showing me the practical path!

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JHADZHIA 2/11/2011 9:53PM

    Don't get to eat out much at all, so not an issue, can't stand alcohol either.. I love your control with it. Most people lose it with buffets and all those tantalizing dishes..
Well done!!

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WATERMELLEN 2/11/2011 8:37PM

    This is a great blog -- I agree that in many ways, eating at home (without an audience!!) can be more difficult for me than eating "out": unless I'm dealing with the hostessy "food pusher" or (at a restaurant) the pouty friend who thinks she is being silently criticized when I don't join her for fries and breaded chicken!

I'm going to put my food plan into SP for tomorrow now -- thanks for your kind comments on my planning blog.

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RAYLINSTEPHENS 2/11/2011 12:14PM

    WTG on not needing Day 31!!

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Beck - Day 29 - Resist Food Pushers

Thursday, February 10, 2011

I'm good at saying no thanks to food pushers. I feel entitled to follow my healthy eating plan. I rarely worry about hurting the cook's feelings. I agree with Beck that the cook's momentary disappointment that I'm not eating is mild and fleeting, where the ramifications it could have on my program is profound. My most difficult relative was my 24 year old neice who likes to bake cookies. She has learned that I appreciate her efforts, but really really really do not want the cookies.

I am regularly reading my advantages card, NO CHOICE, It's Not Okay to Eat Unplanned Food card, and Get Back on Track card.
I ate slowly, sitting down every time yesterday.
I gave myself credit repeatedly yesterday for helpful eating behaviors.
I wrote a food plan the night before and monitored my food right after I ate. (Day before yesterday, after over 10 days of eating 100% on plan, I went over by 180 calories. I was aware that I needed to strengthen my resistence "muscle" and not let it become a pattern. Yesterday I was 100% back on plan. Give myself credit!!)
Yesterday I did both spontaneous and planned exercise.
I dealt with my discouragement and feelings of unfairness at the scale.
I don't have problems saying no thanks to food pushers.
I weighed 127 this morning. Better. I still need to graph yesterday's weigh in. (I think I'll stay off the scale now until Saturday, my Weight Watcher weigh in day. Probably should change my Beck day to Saturday, too, and stick to once a week. Might be a good first step to overcoming the scale obsession. Honestly, I wasn't this obsessed until I hit goal and then bounced up almost immediately. It is hard waiting for that goal weight, 126, to appear again. Patience, Marsha, patience.)

  Member Comments About This Blog Post:

WATERMELLEN 2/10/2011 8:14PM

    Food pushers do cause me some problems: there are so many people who only want to socialize in the context of food, and frankly I'd prefer never to do so (or almost never). Don't myself want to plan menu, shop for food, prepare food, serve food, eat food, clean up afterwards: and I don't want to say "no" to a hostess who has done all those things either!! Would much rather socialize while engaging in a sport, at the gym, shopping, going to a gallery or concert -- just about anything where food is not the focus!! And even though people would probably not try to force alcohol on an alcoholic, there are some who genuinely take offence when I say no to food . . . I have lost friends over it (sadly). Especially if they are heavy and see my refusal as a judgment/rebuke of them (not meant that way). But no to food pushers is still essential.

You are doing so well with this program: it's inspiring!!

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AQUAGIRL08 2/10/2011 4:51PM

    Good job Marsha!!!

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RAYLINSTEPHENS 2/10/2011 11:13AM

    ... everything comes to she who waits...

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PLAYBLUES22 2/10/2011 10:00AM

    Sweetie nice job emoticon

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HAPPYSOUL91 2/10/2011 9:13AM

    excellent for getting back on your plan!

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JHADZHIA 2/10/2011 9:12AM

    Well done saying no to the goodies!! I am fortunate I rarely see my niece so she can't offer me her incredible cookies too often (just at Christmas)
That makes sense to do just one weigh in at your WW time. I think it would help you focus on what is really important, your healthy lifestyle and improving it the best you can rather than worrying about the number on the scale..
You can do it!!

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INTHELOOP 2/10/2011 7:02AM

    I love the way you think it through!!

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Beck Day 28 - Weigh In

Wednesday, February 09, 2011

Well, I did not do what Beck suggested. I woke up at 5am and weighed. I was 128.8, same as yesterday. I feel back asleep. I woke up and voided and felt skinny. I know she says not to weigh more than once a day. It is a sure sign of obsession. I agree. I am obsessed. To get rid of my scale obsession is on my To Do list for first thing after I have: 1) achieved my goal weight and maintained for one month and then 2) tackled my overuse of artificial sweeteners. But at 7:45 am I weighed 127.2. Better. Still not there.

I have not been sleeping enough. I have been averaging probably 6.75 hours and I do better on 8-8.5. I will try to improve. My hubby likes me to watch games with him. Last night it was Tennesee men's basketball on too late. We do so few things together that I hate to give it up.

And I have not been eating enough healthy oil. My fat percentage is around 16-18%, when I need it to be at least 20%, with SparkPeople recommending 30% of calories from fat. I find it hard to get that much fat in and still hit my calorie range. Guess that is because I am eating 9-11 servings of fruits and veggies. I love them and they keep me full. Need to tweak it, but it is hard to give up a big plate of veggies for a teaspoon or tablespoon of oil. I swear the oil does not affect how satisfied I feel, but the veggies really do. Weight Watchers only requires two teaspoons of healthy oil per day - olive or canola are the 2 I use to meet their criteria. I also take fish oil supplements. I notice that recommends 5 teaspoons of oil for someone my weight and height. I accept that I need to be eating more oil. I'll try. I really will. At least when I hit that happy weight number, the first thing I'll add is at least one more teaspoon of oil. This is a hard one for me, though. I probably should do it now. I'll try.

See, I like the Beck NO CHOICE because there is no struggle. I'm struggling on sleep and oil because I haven't really committed.

  Member Comments About This Blog Post:

FREELADY 2/10/2011 12:06AM

    What clarity!

You are doing so well. It's exciting!

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    Too funny! Been there, done that myself! Feels good!!

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WATERMELLEN 2/9/2011 4:51PM

    Oh, they tyranny of the scale!! So hard to remain objective, "the scale says exactly what it should say" etc. I know I can't, yet. If ever!! Always want to see the numbers going down.

Instead of adding oil, have you thought about getting more fat by adding avocado? or whole egg? or salmon? Just a thought . . .

Sleep is key for me too, but at least one night a week (often more) I will find myself simply unable to sleep. Oh well. Likely to sleep fine the next night . . .

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PARKERB2 2/9/2011 4:04PM

    I'm like you. I do better with 7.5 to 8 hrs sleep per night. I sometimes get my allotment of oil in sometimes not. I don't particularly like oil, I usually use some type spray oil but I guess that works too. Hang in there, your doing great and I'm sure you'll conquer these two things as well.

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