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!!
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.)
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 mypyramid.gov 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.
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.
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!!!
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