60,000-79,999 SparkPoints
WATERMELLEN's Recent Blog Entries

Diminish and Deal with Discouragement: Beck Day 24

Tuesday, February 22, 2011

It's just not worth the effort. It's too much trouble. My weight is up again .5 pounds to 152.5 even though I've been measuring and tracking and exercising and doing everything with complete compliance and . . . I might just as well give up.

Beck anticipates this mental response too.

She points out that discouragement generally lasts at most for about 20 minutes. Although it's daunting to think about measuring and tracking like this for the rest of my life -- and easy for me to ridicule myself about the vain obsession that would actually persist in measuring and tracking --- the fact is I don't have to measure and track for the rest of my life. I just have to do it for today. I just have to stick with the discouragement for the next 20 minutes. Until it diminishes. Until I've dealt with it. Until it disappears altogether. And I can do that.

Don't I deal with discouragement in many other areas of life? Every file reaches a point where resolution appears to be impossible. Sometimes I lose a case. Sometimes getting along with my son or my daughter appears to be impossible. Or my husband. Yeah.

But: I've learned to anticipate that this too will pass. That when I get up the next morning, everything looks different. Or next week. Or maybe not until next month (because some of those problems can be really intractable. And can take much longer than 20 minutes to be resolved).

And if I hadn't learned that -- I would not be able to sustain my career. In fact, would never have survived law school. And we would not have two adult kids, moving towards independence, nice people of whom we are proud. And we would not be celebrating our 32nd wedding anniversary this summer.

So what is it about food -- and only about food -- that makes it OK to give in to momentary discouragement? I'm going to be eating again in a couple of hours. I'm going to be officially weighing myself again in a week. My weight will remain stable if I continue with the strategies I am learning. No choice applies to me. But it also applies to the weight: it has no choice either. So long as I track.

There is nothing to be discouraged about. As I practice these skills, they will get easier. And in the meantime, I'm resilient. I can diminish discouragement. I can deal with it.

  Member Comments About This Blog Post:

GABY1948 11/16/2014 5:32AM

    As usual, one that I will keep handy from you! You are GOOD, no emoticon

Report Inappropriate Comment
CRYSTALJEM 2/22/2011 9:18PM

    You are so right, we each face discouragement in many areas on an ongoing basis. Yet, food and weight seems to be so front and centre. I think Tryinghard60 has some really good advice. Sometimes we just need a break and then it all seems so much better. Time to let yourself relax a little.

I have also found that my weight fluctuates by a few pounds here and there no matter "what I do". I found my nature seems to be one of slight flux. One of the reasons I don't weigh everyday. But overall, I'm making progress, I'm seeing subtle differences and I'll take it. So just keep your eyes open and when you feel discouraged by the scale, find something else that counters it (like maybe a workout felt easier, your clothes felt a little different, you weren't having to distract yourself from hunger as much, that skirt felt a little looser.)

Report Inappropriate Comment
TRYINGHARD1948 2/22/2011 6:13PM

    It's just a thought Ellen but there seems to be a tremendous amount of time concentrating on food, exercise and weight. Perhaps doing something you love and losing yourself in it for several hours could help lift this feeling of discouragement and allow you to bring a more balanced approach to the program. Love you girl, hate to see you this way. Mega emoticon

Report Inappropriate Comment
CMB2048 2/22/2011 6:01PM

    I knew your feed was for a Beck Day!!! Only 20 minutes? That could be doable even for me! Got my book yesterday but only got through the introduction so far. But I did stop today and every time I ate I stopped to ask "Why am I doing this?" and "What am I feeling?"

Report Inappropriate Comment
BIKE82X 2/22/2011 5:35PM

    Excellent thoughts - thanks for sharing them.

Report Inappropriate Comment
SLENDERELLA61 2/22/2011 4:09PM

    Powerful blog, Ellen! Yes, you can diminish and deal with disappointment. You point out you have these skills that you regularly use in other areas of your life. You can use these skills to achieve your fitness goals; to stay on track even when moments (or 20 minutes) of discouragement occur.

You are doing great!! I love your statement that the scale has no choice either. When we eat right and are active the scale has to budge. It will. Absolutely. No choice.

Thanks for sharing your insight. Very good. Very, very good.

Report Inappropriate Comment
NANCY- 2/22/2011 12:20PM

    In dealing with discouragement... I have found that finding something positive or something to be grateful for helps. If my weight has gone up slightly...
Are my muscles firmer?
Am I feeling better due to eating healthier food?
Sodium intake too much?
The disappointment is an opportunity to ask "What CAN I do?", reflect and make changes.
You are strong and will transfer the skills you have.

Report Inappropriate Comment

What's So Unfair? Beck Day 23

Monday, February 21, 2011

Beck is astonishing me with her ability to anticipate, over and over again, what the next stage of my mental response to her program will be. Beck is prepared with a counteractive cognitive strategy, almost before I know I need it.

What have I got to feel resentment about? How is my life unfair? Because I can't eat whatever I want whenever I want? Really?? That's it???

But of course I do find myself thinking that way -- actually seething (shamefully) with resentment about "food unfairness". How ridiculous that sounds. But Beck "knew" that I would.

"I can't eat like other people." Actually, I live with two naturally thin people . . . and although they eat more than I do (not surprisingly, being males and much taller and far more carnivorous! ) I notice that I am learning to eat more like they do: no panic, taking time to prepare what they want, not stuffing their faces with what ev the minute they walk in the door.

"I have such a lousy metabolism." Maybe. Or maybe I was just scarfing back too many random "tablespoonfuls" of peanut butter. Too many "ounces" of full fat cheddar cheese. While standing up so they didn't count -- or didn't count fully. Anyhow, if the worst bodily inconvenience I can complain about is a too-efficient metabolism: time to get over myself.

"I can't be spontaneous in my eating." No, I can't. Because what I've been pleased to think about as "spontaneity" has actually been out-of-control self-indulgence. I can be spontaneous about other stuff, however. Spontaneous enjoyment of the red veined amaryllis slowly blooming on my kitchen window sill. The downy woodpecker on my bird feeder. A gorgeous winter sunset through the pines in the park behind my house. Sunlight sparkling on wind-sculpted snow drifts. Yeah. There is room for spontaneity that involves more meaningful joy than . . . stuffing my face. Not to forget: spontaneous exercise (About which, I've noticed, I'm not quite so . . . . assertive in demanding my "rights"!!)

Fact is, if my life is "unfair" it's been by any rational measure grossly unfair in my favour. It's unfair that I was born in this country with its amazing freedoms and civility and beauty; to reasonably well-educated and financially comfortable parents; that I had many opportunities to enjoy music, art, sports, reading and formal education that even people from my own "privileged" background by and large did not; that health care has been there whenever I or any member of my family has needed it, without cost and without delay; that my children have grown up so well; that my home is spacious and pleasant; that (this, above all) my husband is so dear and so kind. Did I do anything in particular to deserve all this "unfairness" which has been bestowed upon me? No. Not. I can only endeavour to deserve it, somehow. After the fact. And stop complaining because I cannot in fact eat whatever I want whenever I want.

Actually, of course, I can. But I cannot eat whatever I want whenever I want and be slim. Healthy. Proud of myself.

And it would be somehow more "fair" if I could?

Get a grip, gal.

So: I will pull out my list of reasons to lose weight. I will remember to eat everything sitting down, and slowly, and truly enjoying it. I will refuse to categorize hunger as an emergency. I will use distraction techniques when beset with cravings. I will continue to preplan my food (have my lunch for tomorrow already prepared and tracked: a stir fry for a change); and I will continue to preplan my fitness (although skiing planned for today won't be possible, not enough snow: will have to substitute a trip to the gym instead).

Beck has deftly exposed and skewered that sulky pouty persistent sense of "entitlement" that is so deeply unattractive. In me. Which I need to resist. Because I don't like it. About food, or about anything else, actually. And I'm not going back there.

It would be unfair to myself to permit it.

  Member Comments About This Blog Post:

TRYINGHARD1948 2/22/2011 12:34AM

    Habits of a lifetime are so difficult to overcome but recognising them is definitely a huge step towards changing them. You are doing a fantastic and very analytical job of where you are at, and, unfortunately, life was never meant to be fair but, when we are given such a head start with everything else it is only right that in this one area we should try our best to do the best we can, and YOU ARE. You are doing it!

Report Inappropriate Comment
SLENDERELLA61 2/21/2011 4:47PM

    Fantastic blog, Ellen! You've nailed it. So glad that Beck is so in sync with you. I appreciate that you are truly working this program. I suspect you will gain much from it. I know I have. -Marsha

Report Inappropriate Comment
DAYHIKER 2/21/2011 11:01AM

    What a great blog post! I so hear you about the huge blessing of having been born in this country as opposed to a third world country. I certainly did nothing to earn or deserve it. I am on day 4 and love that the thinking is beginning to permeate my consciousness. I know I'm going to have some real challenges ahead but I also know that it's what I need to do to stop the yo-yo cycle I've fallen into.

Keep up the good work! emoticon

Report Inappropriate Comment
GODS_SERENITY 2/21/2011 10:12AM

    Great sharing, writing, and honesty. You will have great success in this. I find looking at all the wonderful food i can have. That helps me. Thanks so much for sharing your heart.

Debbie emoticon

Report Inappropriate Comment
CRYSTALJEM 2/21/2011 10:07AM

    Like most things in life, it's all about our perspective isn't it. You continue to be a wonderful voice of reason and inspiration for me! Way to go. emoticon


Report Inappropriate Comment
CMB2048 2/21/2011 9:48AM

    I say these things to myself all the time about how unfair it is that I have a lifelong problem with my weight. But your reminder of how much in our life we have to be thankful for is beautiful!

Report Inappropriate Comment
NANCY- 2/21/2011 9:47AM

    What a beautiful blog.
From my misidentifying "spontaneity" to my sense of entitlement, you opened my mind to see the error in my thoughts.
You pointed out what wonderful gifts are available to us,
what IS not fair is the out-of-control self-indulgence(love the reality of that term) that I have been practicing.
We do have the power to change and you are so right in asking "What's so unfair?"

Report Inappropriate Comment

Oh, Well: Beck Day 22

Sunday, February 20, 2011

Oh, well.

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.

Oh, well.

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.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  Member Comments About This Blog Post:

CRYSTALJEM 2/21/2011 10:04AM

    Awesome blog! "food for thought" for sure. I like the NP too. I really like your perspective.

Report Inappropriate Comment
FROSTIERACES 2/21/2011 7:42AM

    Oh I can so relate to your blog and feelings here Ellen! Thank you!! for saving me with this blog...I so needed to hear "oh well" and try to use that strategy about my past days. We can be so hard on ourselves ya know?! I'm happy for you in your skirt that fits and feels great! I hope you have a great week at work and can smile at your progress, you're doing marvelous!!

Report Inappropriate Comment
FRACTALMYTH 2/21/2011 4:18AM

    WOOOHOOO Congrats on the good news from the scales and the nicely fitting clothes :D As for the rest. Oh, well. I'm writing that on a post it note and sticking it to my computer right this minute!

Report Inappropriate Comment
ERIKO1908 2/20/2011 7:36PM

    I think this is my favorite "Beck Blog" of yours thus far. Very though-provoking...thanks so much for sharing your journey with us. Keep up the awesome work!!

Report Inappropriate Comment
FREELADY 2/20/2011 3:11PM

    Great blog. Very meaningful to me. So much to chew on and think about.

Report Inappropriate Comment
SUCHAHOOT 2/20/2011 2:49PM

    Great blog. Wonderful perspective!

"It is what I made it. And I'm the gal whose gotta deal with it. Yeah. Me."

Responsibility. and Focus. What I need to improve. Now.

Think I'll dust off my Beck books. :o)

Report Inappropriate Comment
CHOCMOM 2/20/2011 2:06PM

  Wow, never heard of this plan, but I need to check it out. Sounds like something I need at this time in my life. Thank you for blogging about it. emoticon emoticon emoticon

Report Inappropriate Comment
CMB2048 2/20/2011 11:15AM

    Congratulations on that weight loss and Beck does seem to be working for you. I think I am going to take the plunge and get the book and workbook!

Report Inappropriate Comment
NOTABOUTHEFACE 2/20/2011 11:13AM

    Thanks for the shout out. I hate that saying. It's like saying either "I give up" or "I take no responsibility." I have a few family members that say it and it grates like nails on a chalkboard.

I know the tracking and planning seems like a pain now but eventually it becomes second nature. Yeah it sucks that others SEEM to not have to do that but you don't know that they don't right? (I always hated seeing skinny people eat with gluttony at a restaurant but how do I know it's not their high cal day like we have?) In the end, if you get really depressed about your weight just remember, it could be worse...some of us still have to lose a whole YOU before we're in the healthy weight range! LOL

Report Inappropriate Comment
PHEBESS 2/20/2011 10:40AM

    Very existential, and I'll try to remember that!

Report Inappropriate Comment
NANCY- 2/20/2011 10:33AM

    Wow! How powerful and well said.
first of all ...
Yes You have a lower number to look at on the scale. But what is wonderful is that you are taking responsibility and doing what you need to do for you. Alas it may not be the preferred path... but it is the path that gets you to your goal.
I loved "It is what I made it. And I'm the gal whose gotta deal with it. Yeah. Me."
You are dealing with it!

Report Inappropriate Comment

Preparing to Weigh In: Beck Day 21

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!!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  Member Comments About This Blog Post:

CRYSTALJEM 2/21/2011 9:59AM

    HI! I also feel for you. I have found that the scale is not may friend on a daily basis. It has surprised me both ways far too often. (Then lets discuss that the scale on my main floor and the one upstairs weigh differently as does my moms and my mother in laws etc etc. My dad has a huge scale that is legal for trade so when I'm there I check my weight on it. (Last time I told him to get the scale checked lol).

I do check in, but I must admit I am more concerned in how I feel in my body. When I have a bad weigh in I feel like giving up so, I prefer to weigh in once a week, sometimes once a month. So far my results doing that are about the same as when I was doing it more often, except my stress level is "weigh" down!

I know I'm doing so many more of the right things, the scale will reflect that when it's ready! I still have my weight loss goals, but I'm taking the attitude that as long as I do what I need to do the scale will do what it needs to do whether I'm checking it daily or not.

Good luck and keep the faith, regardless of when you weigh in, or what the number is, you are doing what is right for you and from what I've heard from you, you are feeling better and better. Don't let the number mess with your head or your plan!

Have an awesome day.

Report Inappropriate Comment
FRACTALMYTH 2/21/2011 4:15AM

    Finally someone who agrees with my habit of weighing every day lol... I weigh each morning, write it in a little book, then once a week I average it up and call that my weight for the week (also the day I measure lol). I enter that in a spreadsheet. If it's less than last week, no matter how little, I colour the square green and celebrate my success :P That works for me because my weight can go up and down by a kilo or more during the week. If weigh in day is a 'good' day then it sets up unrealistic expectations for next week. If it's a bad day then I start making excuses. If it's the average of the whole week, I seem to accept it better :D Don't know how I will deal when I get to maintenance and the losing gets harder!!!

Report Inappropriate Comment
TBANMAN 2/20/2011 12:02PM

    I hate weighing in. Always have. Thursday mornings is when I do it. I have a physical reaction to thinking about it - my heartrate speeds up, and I get that "fight or flight" adrenaline rush. If I lose a pound or more, I feel like I've conquered the world. If I lose less than a pound or - heaven forbid - I'm up, I feel like someone's just shot my cat.

It's so ridiculous to invest so much in a number, to let that number define how you feel for the rest of the day, but there you go.

I have to guard against reactions either way. If I lose, I find myself thinking "yay! I'm going to have that doughnut at work today to celebrate! Obviously I can get away with it!" If I gain, I find myself thinking "Well, sh!t, I may as well have that doughnut at work today. Obviously it doesn't matter what I do."

41 years old, and I still look at food as something to be feared, loved, hated, abused, etc. I wish I could just look at is as carbs, protein, fat, fibre, and vitamins.

Report Inappropriate Comment
TRYINGHARD1948 2/19/2011 11:03PM

    Oh Ellen, do you have a date that you have to lose the weight by? I do feel for you, no, that's wrong, I empathise with you.

Report Inappropriate Comment
SLENDERELLA61 2/19/2011 9:13PM

    Yes, Ellen, celebrate!! Half a pound of fat lost when you are that close to goal is significant. And with the exercise you are doing, I'm sure you are losing fat. You will get to goal soon enough; you'll have a lifetime to stay there!!

Just because I had a good weigh today I think I can tell you how to do this!!! HA! I am terrible at keeping the weight on the scale in perspective. But I do believe that with the Beck cards and the Beck process I am making progress toward using the scale as a tool and becoming sane about the number on the scale. You will, too!

You are working this program very well. Keep up the great work!! Shake off the disappointment. Focus on giving yourself all the credit you deserve, including losing half a pound!! Take care. You are doing it!! The scale will catch up. -Marsha

Report Inappropriate Comment
WALKINGANNIE 2/19/2011 3:38PM

    Interesting blog and comments. It's good to be able to find time for Sparking again and to catch up with your progress.

Hope the preparation pays off. You have continued to persevere and deserve the best of success and good health.


Report Inappropriate Comment
CMB2048 2/19/2011 11:59AM

    Hate to admit it but I too believe in watching the scale although as you point out it is the reaction to it that usually gets us. If I didn't weigh-in, I'd be much more overweight than I am now. Hang in. .5 lbs is something to celebrate. And you are right, it is much harder to lose the closer you are to your goal weight!

Report Inappropriate Comment
JHADZHIA 2/19/2011 9:48AM

    I was very frustrated trying to lose that last few pounds until maintenance as well. 60 minutes of intervals on the elliptical was only good enough for 200 calorie burn according to my machine, was discouraging all right. Just have to keep doing the right thing and plugging along. Eventually, you will be rewarded.
Frustrated with the cold (-31 C (-24 F) and wind here too. Lousy weekend, then will warm up Monday. So glad I got my Eskimo parka from home so I can still go out on the river trails although the ice melt from the last few days makes things really slippery.
Hope your weather improves so you can get out there..
Have a good weekend!

Report Inappropriate Comment
NANCY- 2/19/2011 8:54AM

    Hang in there hon.
It is difficult to desensitize ourselves to that blasted scale. However Dr. Beck is correct that it is just a tool, a number to help guide us. Yet I assign so much to that number.
Don't forget ...
If you have been exercising, building muscle... it weighs more than fat does... but your body is stronger.
Remember that at 155.5 you are in a wonderful place than you were before.

Report Inappropriate Comment

Get Back on Track Right Away: Beck Day 20

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.


  Member Comments About This Blog Post:

SLENDERELLA61 2/18/2011 10:22PM

    Great blog. Well put. You really got the Beck message.

I learned it, but not as directly, some years ago. Looking back on it, learning this lesson was the biggest difference between the times I was successful with weight loss and the times I wasn't. It is tremendously important factor in maintenance as well. Regularly reading my Get Back on Track card helps me keep it in mind.

Thanks for reminding me again!

Report Inappropriate Comment
TRYINGHARD1948 2/18/2011 6:44PM

    Ellen this is such an important part of understanding why Yo-yoing occurs. Thank you for this, always so wonderful to be reminded of the things that matter.

Report Inappropriate Comment
JHADZHIA 2/18/2011 11:05AM

    This is awesome!! So logical. These cards sound like really good prompters to do the right thing.
I like earning as many Spark points as I can get so I can give goodies (I am always perennially short of points), so I really, really hate leaving points on the board, and fitness gives you the biggest ones. So its motivating for me to fill those, especially as I am just about out of poll and Health A-Z points as I have done and read them all :( and you can't reset those like the articles, which I have already had to reset..
I too like having my Lindt 90% cocoa square :)
Keep up the great work!!

Report Inappropriate Comment
VALERIEMAHA 2/18/2011 8:30AM

    Now THIS I can wholeheartedly relate to and subscribe to -- YES! this is SO IMPORTANT in the process. I've learned that blowing it with one incident is no excuse for just saying "Forget it!" for the rest of the day...NO WAY JOSE!

Thanks for the excellent information which supports this important aspect of the journey!

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 Last Page