Wednesday, February 16, 2011
I do believe I have lost weight through my hard work and determination. I have gained a lot of knowledge and gained many skills. Beck suggests we list what we have learned:
A. From Weight Watchers I learned:
1. Improved food choices; greatly reduced margarine, sugar, and white flour use
2. Learned to track food, including weighing and measuring
3. Learned portion control for protein, cereal, bread, and many items
4. Learned how to adapt some of my family's favorite recipes for greater health
5. Got in the routine of cardio - usually 30 min 5x a week
6. Learned to celebrate my weight loss and some non-scale victories at meetings
7. Learned to eat breakfast
8. Learned to eat frequently, but less; learned to rarely, if ever, allow myself to be hungry
9.Learned to satisfy cravings with lower calorie foods
10. Learned to think of 155 as my goal weight
11. Learned, after years of struggling, to begin to forgive myself for slips, and not give up; found tracking my binge free days with a group on WW message boards is helpful
12. Learned to keep symbols of my success around to remind me (key chain, mirror, refrig, bookmarks, magnets); anchoring
13. Learned about reframing and looking for the positive intent
14. Learned to gradually add back in food for maintenance
15. Learned to weigh and record weight regularly
16. Learned to include all foods, including some treats, in my plan
17. WW taught me how to get down to about 149 pounds
B. From SparkPeople I learned:
1. How much sodium I was eating and how to reduce my sodium intake, which I am doing
(For example, learned to drink skim milk rather than have fat free cheese; add unsalted veggies to reduced amounts of Healthy Choice soup and spaghetti sauce.)
2. Learned how important strength training is and included it for the first time.
3. Got up the nerve to join a gym, encouraged by SparkFriends. I can see muscles now!!
4. Learned more about portion control and tracking all foods.
5. Got lots of ideas about maintenance meal plans which I had never seen before.
6. Found many more good recipes; made some
7. Learned that more cardio is good; increased to 360-540 minutes per week; encouraged to try many new things: elliptical, trail bike riding, race walking, pilates, Zumba, etc.
8. Learned that 8 glasses of water per day is helpful
9. Learned that sleep matters even more than I thought & increased sleep (more needed)
10. Learned I can include nuts in a healthy eating plan; learned I need to eat more fat, (but don't always - hard to do and stick to calorie limit)
11. Learned that I need to limit artificial sweetener to no more than 4 packets or equivalents per day; on my To Do list! Have already cut down a great deal on diet drinks.
12. Learned to gradually expose myself to foods I thought I could not handle; I can!
13. Learned more acceptance of myself including my body
14. Enjoyed opportunity to be of help to others
15. Came to understand at a deeper level the importance of progress, not perfection
16. Learned about calorie deficits
17. SparkPeople helped me get down below 130 -- to the weight I've wanted to be since I was a teen!
C. What Beck has taught me:
1. Learned the importance of sitting down to eat - almost 100% of the time now
2. Learned I can handle hunger -- it does not even cause me to binge, at least not now
3. Learned to recognize hunger much better; Hunger is not an emergency. It goes away.
4. Learned I can tolerate cravings. Cravings are not emergencies. They go away.
5. Learned I can leave food on my plate
6. Learned that deciding to eat or deciding not to eat reduces my anxiety
7. Pre-planning food allows for NO CHOICE and NO STRUGGLES; I have actually planned food up front for the first time
8. Learned that the more I resist food temptation, the easier it becomes
9. Reviewing all the reasons I want to maintain my healthy weight at least twice a day is (surprise!) very motivating
10. I've learned to give myself credit, so I rely on the awards and applause at Weight Watchers much less; still enjoy my SP trophies and streaks, but probably I don't need them
11. I've learned to prepare myself to step on the scale in a way that avoids much of the disappointment I used to feel; learning to use the scale as a tool
12. Beginning to learn portion control on fruits and vegetables
13. The Beck SparkTeam rocks!!
14. Beck has taught me that I have learned the skills I need to maintain my healthy weight for the rest of my life.
This very long list I suspect has not captured near all my learnings. I appreciate Beck giving me this activity. It does raise my confidence that I have learned what I need to know to maintain a healthy weight for the rest of my life.
I DO Believe!!!
Wednesday, February 16, 2011
I believe that I have lost weight due to my own efforts and determination. I believe that I will live the rest of my life at a healthy weight.
I'm not sure yet what that weight is. I tried to create a Beck card that says I believe I can maintain 126 for the rest of my life, but the truth is, I'm just not sure. I have declared 126, which for me is a BMI of 20.2, as my happy weight. Right now I keep circling around it, but more days than not I'm a couple ounces to two pounds above it. I've only been below it once. I'm just not sure if 126 is a maintainable weight for me or not. But my plan is to try and see. If not, I can live healthy at 130 or 135. If I had an injury and could not exercise at all for a long time, I probably could maintain 143. That would not be bad.
I believe that I have the knowledge, skills, and commitment to live the rest of my life at a healthy weight. I can do this! I will do this!! I believe.
Tuesday, February 15, 2011
Day 35 is a weigh in day, but I'm going to wait to weigh until my Weight Watcher meeting on Saturday. I want to quit driving myself nuts with small weight fluctuations as I'm waiting, almost patiently, for my "happy weight" (my personal goal weight) to consistently appear on the scale.
Day 36 is Believe It. I do understand that my weight loss is directly related to my efforts. I know I have learned many skills and a lot of nutritional and fitness information that I use. I sometimes do have trouble believing that I can maintain my weight loss, especially for the long term.
I will make a Believe It card, but I need to give some thought as to the wording. I also need to make my list of changes I've made. I think I should make one about changes I've made since I started losing weight and one since I started on the Beck program.
I'm reading my cards regularly, sitting down to eat, eating slowly, regularly exercising both planned and spontaneously, I planned and monitored my food, I give myself credit for helpful behaviors, and I completed one 10 week weight graph and I will start a new one, I will complete day 36 before I go on to day 37 which is about reducing stress - a great topic!!
Monday, February 14, 2011
"Once you recognize that eating will not make your problems go away, dieting will be easier." -Judith Beck, PhD
It is true. Food does not solve problems. It may even numb us to the point we won't take action in our best interest to solve our problems. Some problems can be solved or partly solved; Beck admits not all problems can be solved. Most of the time we can learn to live a better life in spite of problems. Overeating does not help us live a better life.
So my paraphase is, "Now that I have recognized that eating will not make my problems go away, eating healthy is easier." In thinking of my situation right now, I don't think I have any problems causing me to overeat that I need to work to solve. In the past, there have been.
I'm reading my cards, sitting down to eat, planning my meals and following my plans (skipped it one day, but back on track), exercising regularly both planned and spontaneous. I'm on the look out for emotional eating and think I'm doing fine (giving credit). I'm using the scale as a tool (credit here, too). Ready for day 35!
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.
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