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Beck Day 13 & 14, week 2 in review

Tuesday, January 14, 2014

Day 13 - overcome cravings

I'm going to expand this one to "overcome cravings when you're bored", lol.

Anti-craving Strategies:
1) Label it - talk to yourself - tell yourself it is a craving or it is boredom. If you're truly bored, no amount of food will fix that.
2) Stand firm with yourself - if it is a craving only, you will not eat
3) Don't give yourself a choice - cravings are emotional, do not give yourself a choice
4) Imagine the aftermath of giving in - will it really be worth it?
5) Remind yourself why you want to be able to withstand cravings - to lose weight!

Behavioral Techniques
1) Distance yourself from the food you crave - don't keep triggers in the house, leave the room, go to the bathroom (like, if you're in a restaurant and you're just eating away at a plate of fries)
2) Drink a no- or low-calorie beverage - it is easy to confuse thirst with hunger
3) Relax - set a timer for 3 minutes and meditate, breathing in and out, the end of the 3 minutes, you'll feel more in control of your cravings
4) Distract yourself - go for a walk, get up and move, make tea, wash dishes, clean house, etc.

Day 14 - plan for tomorrow
Plan food and exercise one day in advance - make a checklist and check things off as you eat them or as you exercise.
That's pretty straight forward.

My recap for Week 2 and goals for Week 3:

Highest Weight: 211
Previous Weight: 193.4
Today's Weight: 191.2

Goals for Week 2 were:
1) Continue to blog Beck task daily - DONE
2) eat at least 1 serving of fresh vegetables and 1 serving of fresh fruit per day - NOPE
3) make one recipe - stick to Paleo/South Beach style - NOPE
Food - was pretty good, I mostly stayed within range. I still found myself eating too many carbs and not enough protein, so while I'm doing ok with calories overall, I did not add one fruit and one veggie per day and I didn't try any new recipes.
Exercise - none to speak of other than a few walks and one video at home. Work days are difficult to get exercise in and when I have a day off, I'm too tired and lazy to exercise. Maybe think about finding some kind of active task - like gardening?
SparkPeople - blogged, was active and reading other blogs :-)

Goals for Week 3:
1) Continue to blog daily
2) Run/walk 5 miles for DONE girls challenge
3) Keep house clean, laundry done and folded
4) Read Advantages Card at least once a day
5) Last week I wrote out a schedule for myself for waking up in the morning, doing yoga, eating breakfast, etc...I haven't used the schedule even once. So my plan is to just start a bit at a time. First, get used to getting up at 6:30 every morning. Next week, I'll add the yoga or breakfast, etc...until I've got my schedule down and a habit created. So this week - get UP at 6:30 every morning this week, even days off.
6) Print off the schedule I created for Day 8 and post it on my fridge - work on this task this week so I can structure my days to fit everything in
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Member Comments About This Blog Post
    You are doing well with the weight loss. My weight is bouncing up and down - mostly because I am inconsistent. I do well when the weather is good but seem to falter when it is not. Not a good excuse because weight control is 80% diet and 20% exercise. Obviously, I am inconsistent with the diet as well. I'm not having any ridiculous out of control days but not being in my calorie range at all doesn't contribute to weight loss for me. My hypoglycemia has made me afraid of hunger and I have to over come that fear if I hope to succeed.
    985 days ago
    Someone on here told me when feeling a binge coming on, try going on a walk. AKA get out of the house and away from available food. 191, that is awesome, Eddy!
    986 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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