Sunday, February 20, 2011
Beck tells us that's how to respond to disappointment if we fail to meet our weight loss goals; or when (not if, WHEN) we feel deprived or disgruntled. And that we should remind ourselves that "oh well" is essentially how we deal with every other unavoidable disappointment or unpleasant task that life throws up at us.
Don't want to go to work? "Oh, well". Gotta do that. And so, do it.
Not happy about the size of my credit card bill this month? "Oh, well." It is -- not what it is (thanks, NOTABOUTTHEFACE, I strongly dislike the commonplace mantra, "it is what it is", too).
It is what I made it. And I'm the gal whose gotta deal with it. Yeah. Me.
So this morning after I weighed myself, I happened to pick up the Saturday edition of the National Post, a great Canadian newspaper. And I was reading about soldiers wounded in Afghanistan, including Lance Corporal Tyler Steven Huffman, age 22. Grievously wounded by an IED December 3, 2010; without the use of his legs, rehabilitating in Hunter Holmes McGuire Veterans Affairs Medical Centre in Richmond, VA. where he is visited almost daily by his 24 year old wife and their 18 month old son. He is quoted as saying: "Being paralyzed doesn't bother me. If I never walk again -- oh well."
Here's the link if you want to read the story:
I added his words to the back of my Beck Day 20 "Oh, Well" card so that I remember this courageous young man, Tyler Steven Huffman. And put my own much more modest struggles into perspective.
Beck learned her own lesson about acceptance from the severe illness of her young son, who for a period of some six years was for medical reasons on a very strict diet: mostly fats, small amount of protein, almost no carbs. He very quickly learned to be matter-of-fact about this necessary deprivation and rigid control. Almost no sugar, no snacks, no treats for close to six years. They put a gold star on a chart for him daily until he learned the "oh, well" technique. Within weeks, there were pretty much no further complaints from him.
Beck is slim. But she was apparently never grossly overweight: she took off and has maintained about a 15 pound weight loss, using her own cognitive psychology strategies. So I can well imagine that Beck could not permit herself to complain about her own weight loss/weight maintenance rigours when faced with the matter-of-fact acceptance of much greater restrictions demonstrated daily by her young son. Oh, well.
I'm not really liking the preplanning of my food and the preplanning of my exercise. I'm struggling with resentment that others don't have to work as hard as I do to be slim. It seems a bit inelegant, excessive, obsessive. Oh, well. When I accept that this is the way I will have to manage my metabolism for life -- because it's evident to me that I do have to track and plan to manage my metabolism -- then I will stop struggling too. Stop being resentful. And then it will be much easier.
If a small child can learn "oh, well" and if a paralyzed young father- soldier can learn "oh, well" then I can too.
Oh, well. Oh, well. Oh, well.
And -- the fact is, after all my panic yesterday preparing for weigh-in, the scales today show me at 152, down from 155.5 yesterday and 156 a week ago. I"m fitting very nicely into that black leather size 6 pencil skirt with room to spare in the waistband. And my size six dark green pant suit. And a couple of other "challenging" outfits . . .
However, I'm not thinking that 152 is permanent -- I'm anticipating there may well be fluctuations up again from that point. Weight is not a steady progression downwards.
But the Beck diet solution is working. And what's pretty much certainly more important, when it's time for the next weigh-in I believe I'll be prepared to accept the results with greater equanimity. Because this is a life long process. Not a one-time goal.
Saturday, February 19, 2011
My relationship to the scales is hugely difficult for me and, I expect, for lots of people: why else would Beck devote a whole day to preparing for weigh in??
I've been weighing myself every day, and the scales still say 155.5. Arrgh. I know:
"Celebrate. I should celebrate each half-pound lost"
That is, in fact, Beck card 19. I've clipped it out. I've got it in my wallet. I've read it over and over again.
But I don't feel like celebrating.
Beck does not agree that the scales are unimportant. She does NOT advocate (as Spark does) taking into consideration how your clothes fit. Or inches lost. She says it's important to weigh every day (which I have been doing since day 14, the official "start" date) and she says it's important to weigh in officially once a week and to chart the weight loss on a graph provided in the workbook (which I will do tomorrow).
She advocates a very realistic attitude towards weight loss.
She warns that if you are disappointed with your weight loss (and I am, I am) then to guard against the reaction . . "I can't believe it, this is terrible, that's all I lost after all that effort" followed by anger, sadness, hopelessness and "giving up". Might as well binge. I did catch myself this morning not measuring my ounce of light feta, feeling "who cares" and just finishing off the container anyhow. Probably not more than 1.25 ounces (didn't measure, so I won't know) but the attitude is not a good one.
The scales have been tormenting me day after day by flirting lower day after day, then settling at 155.5: just that .5 pound down. That's all. Even though I have been very very compliant with the program.
Of course .5 pounds down for a week is "within the range". I'm very close to maintenance, and it's harder to lose weight when there is less to lose. I can see that at the gym on the elliptical: how much harder I have to work to burn 400 calories at 155 than even at, say, 162 -- it takes longer, it requires more RPM -- significantly greater effort.
Beck says that on any given day, the number on the scale is exactly what it should be given what you ate, how much energy you've expended, the amount of fluid your body is retaining and "other biological influences".
OK, OK. I haven't eaten much; I've expended lots of energy, I've not had a lot of salty foods . . . and I know from the fluttering of my scales that I'm gonna be rewarded soon with another .5 pounds or more . . . yes I will.
But: today it's hard to keep the faith. So I'll be reading and re-reading my Advantage Response Card reasons for losing weight and all my other cards: I'll be sitting down to eat everything; I won't be idly eyeballing anything more that I eat today: I'll be sticking with the plan I prepared yesterday (although may have to substitute an exercise alternative to the cross country skiing scheduled: it's really cold and blowing very hard here . . . ).
Keep on keeping on: yeah!!
This preparing to weigh in is a challenge, always has been and always will be. I want to see those scales MOVE!!
Friday, February 18, 2011
Beck tells us that one of the main ways we can fool ourselves occurs when (not if, when) we fall off the rails. At that point I can decide that I might as well go hog-wild bingeing. Indulge in self-loathing as well as the "mistake" food. Or accept that I made a mistake, in a matter of fact kind of way, and start over again right that moment.
Keeping in mind that it takes 3500 excess calories to gain a pound, one mistake (a 300 calorie cookie shoved into my mouth standing up, for example) is not likely to cause any significant damage -- unless I keep right on eating and compound the problem.
The idea is to "draw a line", change gears, distract myself with a new activity , go for a walk -- whatever: but leave it behind, return to the day's eating plan and forge forward.
The "Get Back on Track" card in the workbook (#18) underscores that message -- and of course I have it in my wallet for regular rereading, along with the ARC Advantage Response Card and all the others I've clipped out so far.
Just as I'm working the "No Choice" when I want to eat something not on the plan, I'm applying the same "No Choice" approach to preplanned exercise. Instead of debating whether to get out of bed to go to the gym: "No Choice". It's in the tracker. SP has given me the points!! Gotta go!! So this morning it was 32 minutes 400 calories on the elliptical and upper body free weights (my fave routine) -- feeling good. Remembered to put my Lindt 85% cocoa chocolate square in my planner so enjoyed that with absolute delight after my gym workout. Shower, home for coffee and Greek omelette -- the universe is unfolding.
Thursday, February 17, 2011
Back to Beck -- and thanks so much for all the supportive comments on dealing with our medical emergency yesterday. I'm grateful, and also grateful that DH (very dear) is OK.
I'm still musing over the "redefine full" concept, still working hard on sitting down to eat everything (and mostly succeeding, one licked spoon yesterday . . . ), and still reminding myself constantly that if it's not on my plan I have no choice about eating it. (Forgot to put my square of bittersweet chocolate on my plan for today -- but did in fact have it after the gym. It was "planned", just not entered -- or that's my rationale!! Will put itin for tomorrow).
There are two ways of fooling ourselves, says Beck. The first is the long list of rationalizations as to why it's ok to eat something unplanned. (Ooops!! think I just did that: see above!!) Reasons such as "it's not a whole piece", "I paid for it", "I'm celebrating", "It's free", ""No one will see me eating it" . . . you get the idea. There are an infinite number of "reasons" for deceiving ourselves about eating.
The second way of fooling ourselves is by underestimating portion sizes. So Beck suggests that we make sure we are including every ingredient (the Pam spray, the mayo) and actually weigh or measure each ingredient in the foods we eat until we are really confident that we are "eyeballing" accurately. And even then, to repeat now and again to make sure the portion sizes haven't crept up.
My Greek omelette "grouping" does include the Pam, and does include the Club House Greek seasoning. But this morning, I did measure out the Simply Egg Whites and also the Naturegg fat reduce whole eggs -- 1/4 cup of each -- and I estimated the 1 oz portion of light feta, then weighed in on my scales -- pretty close, 1.15 oz. I'm going to experiment with this all day. I think I 've been pretty accurate but it doesn't hurt to check again.
This "estimating" think is definitely where I was taking in excess calories before staring Beck: my "tablespoons" of peanut butter, my "1 oz" full fat sharp cheddar cheese, eaten standing up of course -- I knew from my pre reading of Beck before I started that this was a major problem area. Even my oatmeal portions were getting pretty hefty: 1/2 cup dry oats is the portion and I was well over that. And given my past history, that's where I'm most likely to fall off the rails again. So I have my measuring cups, spoons, and scales sitting out, ready for use. Have been using them, and will be continuing to use them.
No point in fooling myself -- the scales aren't foooled!!
Wednesday, February 16, 2011
A small family medical emergency (thankfully, turned out to be small) had me zooming to the emergency department in the early hours of the morning -- and home only at about 2 pm. So needless to say: did not get to the gym for my pre-planned exercise, was not able to follow my preplanned meals for breakfast or lunch. .
That's OK: I just moved everything entered to tomorrow: all preplanning done once more.
And: have not stress eaten, have not over eaten -- skipped breakfast, and when it was clear we were not going anywhere quickly chose the healthiest " lunch" option available about 11 a.m. (whole wheat egg sandwich, Granny Smith apple) -- and otherwise tolerated hunger, which was NOT an emergency.
And: we are OK. YAY!!
Now, to catch up on the ZZZZZZZs.
Back at it tomorrow!!
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