KRISZTA11's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=KRISZTA11 KRISZTA11's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Prepare for travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5966295 I'm on vacation next week and we go to a nice hotel at the Croatian coast. <BR> The hotel provides breakfast and dinner - this means I have to re-build my food plan for this week. <BR> I remembered there was a Back response card about travel, and that it said I should make a vacation eating plan one week ahead. <BR> I re-read the chapter and came up with this plan: <BR> - I expect a 2-pound gain <BR> - breakfast: hotel buffet, equivalent to my #1 breakfast out choice "3 eggs - ham - rye bread... Sat, 25 Jul 2015 07:08:40 EST Backsliding tendency alert http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5964675 I have a new project at work, and I have to learn a lot. <BR> It is like building up an imaginary city in my head and then remember each and every street, house, vehicle and traffic sign. I also have to collect lots of documents from people I never met, make appointments and get them do their part of training. <BR> I love this learning / startup phase, the feeling of sustained concentration all day, knowing what to do and doing it on time, keeping everything moving in the right direction. <... Wed, 22 Jul 2015 03:24:04 EST After finishing the Beck book - simplified tracking of food plan and habits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5959390 I read the Beck Diet Solution in January-February this year. <BR> When I finished, I was so pleased with the results I was reluctant to stop writing daily abbreviated food plans and to do lists. It didn't take much time and it was worth it - but recording the same things every day was dull. <BR> I wanted to get rid of repetition but keep focus, so mid February I created a menu and a tracker, and I still use them. <BR> <BR> The menu lists the meals I eat 90% of the time, with amounts - I kno... Sun, 12 Jul 2015 04:05:39 EST This is where I walk on Saturdays - picture blog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5958913 Saturday mornings I go to the north-west side of the hill, it is beautiful in summer sunshine. <BR> On the 4th picture there is a shiny dot on the top, that's a wooden ramp for paragliders to take off. The rest of the pictures are taken from there. <BR> Walking is fun, especially if there is a nice place to go. <BR> All you need is a tourist map and weather that is not totally horrible or dangerous! <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/bb1f3bd7-dda3-46af-9f30-6b049e9b96... Sat, 11 Jul 2015 06:43:52 EST June weight update and body fat % visualisation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5954260 My weight has been fluctuating in quite a wide range in June, but the lows are same as in May, and the center is around 58.5 kg. <BR> For the International Biodiesel Day maintenance challenge I chose 59 kg as my goal weight of 59 kg. Perfect choice, as both my lowest and highest values were within range. <BR> <img src="http://photosaws.sparkpeople.com/guid/8bfee6af-380a-437e-8275-194ce6094da5.JPG"> <BR> I'm very happy with this, as I didn't want to lose any more weight. <BR> <BR> I have bee... Thu, 2 Jul 2015 03:49:10 EST Second mini meditation retreat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5952305 This time I was at my parents' weekend house from Saturday 1pm to Sunday 2 pm. <BR> Was just as peaceful and uplifting as last week. <BR> <BR> Again, nothing else then mindful activities, sitting and walking meditation, dharma talks, one long walk and one challenging hike. <BR> I chose a different path this time, and 30 minutes from the house I found a crossing of 3 other hiking trails. I chose the shortest one, and was it steep! 150 meters elevation on 800 meters (500 feet on half mile). Be... Sun, 28 Jun 2015 17:04:56 EST Hunger, cravings and success (not) eating out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5951627 Again, this is a reflection on what I learned from the Beck book. <BR> <BR> This morning I read a Spark Friend's blog about fearing hunger, and in my comment I shared my experience, as I used to be anxious of getting hungry before my next meal and then blowing my diet because of that. <BR> The Beck book helped me to differentiate between hunger and cravings, and now I'm free from worries in regard to hunger. <BR> <BR> HUNGER: <BR> -I haven't eaten for at least several hours (usually before... Sat, 27 Jun 2015 05:01:20 EST Mini meditation retreat and old garden http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5950894 I have planned to do a mini meditation retreat alone for a while. <BR> Last week the time came: my parents went for a vacation, and so their weekend house was empty. It is only 15 miles away from my home, on a hill, next to a main hiking path in the forest, and there is a simple but lovely garden around. <BR> <BR> I drove out there on Friday after lunch, and did nothing else just mindfulness practice: <BR> sitting and walking meditation, yoga, mindful walking, listening to dharma talks. <BR>... Thu, 25 Jun 2015 14:46:53 EST My fourth Spark Anniversary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5949240 My fourth Spark Anniversary was last Saturday. <BR> <em>506</em> <BR> I thought about this important date several times during the week, but had no time to blog during the busy weekend. <BR> <BR> I joined SP on 20Jun2011, and in the first 3 month of weight loss I used only the tools: nutrition and exercise tracker, exercise demos, articles, and worked my way alone. <BR> I really joined SP community when I reached my original goal weight on 16Sep2011, and wrote my first blog: <link>www.s... Mon, 22 Jun 2015 14:40:03 EST Sunday: good run, good sitting and relaxing day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5944760 My 7 am morning run was great, 20 oC / 68 oC, light breeze, shades: heavenly for a heat alert day! <BR> I started a later than planned, as I dropped off DD at 6:45 at work. DS was unable to wake up, so I left him at home. <BR> <BR> It was still early for breakfast when I got home, so I inserted 30 minutes of sitting meditation. <BR> Managed to focus on my breath for several minutes at a time, and became aware of thoughts as they arose (rather than getting lost in long trains of thoughts). St... Sun, 14 Jun 2015 05:22:18 EST Half Marathon Relay cancelled http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5944069 I usually run alone, except for 1-2 half marathon relays with my colleagues. <BR> For some reason most races are in summer, starting around noon. <BR> Against all odds, the temps were OK at the 4 races we did so far, but this weekend it is 35 oC /95oF! <BR> The race organizer kindly informed us that we can cancel and get our money back, due to the exceptional heat. After some discussion we bailed out. <BR> I'm sure I could have finished it at a slow pace with lots of walking intervals, but I'... Fri, 12 Jun 2015 14:54:32 EST Half Marathon Relay cancelled http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5944068 I usually run alone, except for 1-2 half marathon relays with my colleagues. <BR> For some reason most races are in summer, starting around noon. <BR> Against all odds, the temps were OK at the 4 races we did so far, but this weekend it is 35 oC /95oF! <BR> The race organizer kindly informed us that we can cancel and get our money back, due to the exceptional heat. After some discussion we bailed out. <BR> I'm sure I could have finished it at a slow pace with lots of walking intervals, but I'... Fri, 12 Jun 2015 14:54:32 EST I'm Today's Featured Motivator! : ))) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5943814 <em>304</em> <em>304</em> <em>304</em> <BR> I feel so honored to be chosen Today's Featured Motivator! <BR> I'm happy and surprised! <BR> <em>252</em> <BR> <BR> I made a screenshot of SP Community Home page so that I can see later that my page was really there : )) <BR> <img src="http://photosaws.sparkpeople.com/guid/0652eae3-7572-4548-8e40-12d6849f87d1.JPG"> <BR> Fri, 12 Jun 2015 03:47:05 EST Aversion and desire http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5943248 Our city has been by many random and poorly planned road reconstructions and traffic jams are really annoying. <BR> I have been reading an book about one of the Buddha's most famous discourses, and one interesting thought is that a lot if suffering / discontent comes from wanting not we don't have and not wanting what we have (rather than accepting present as it is already here, whether we want it or not - It doesn't say that we don't need to make plans / take action to change our future). <... Thu, 11 Jun 2015 03:22:12 EST More calories for 20 days - calculation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5939685 It has been 20 days since I added back calories to stop weight loss, and I see a sideways trend - there have been many periods like this in the past 5 months so I don't declare reaching balance yet. <BR> My body got used to the larger portions: the unpleasant fullness is rare now, so I'm glad to accept this state as balance. <BR> <BR> Here is my weight chart, in kilograms. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/1d36142c-e149-41cd-ab3a-6d13be44fce4.JPG"> <BR> <BR> There... Thu, 4 Jun 2015 14:32:30 EST My insights on amount of food and satisfaction http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5936602 After more than 3 years of maintaining my weight within goal range, with tendencies of creeping up, recently I got into a second weight loss phase, and settled into a lower maintenance goal range. <BR> My experiences made me think a lot about amount of food and perceived satisfaction. <BR> I list them in order of decreasing amount. <BR> <BR> 1. extreme overeating: <BR> it is easy to eat the double of needed calories or even more, but no amount is high enough to prevent cravings. <BR> At las... Sat, 30 May 2015 05:13:32 EST I did the math part well http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932854 Thank you dear Spark Friends for your input on my last blog, your comments helped me put my "problem" in perspective. What I'm doing is right or very very close to right, I just need to accept transition is harder than steady state. <BR> <BR> Our local online news portal featured this calorie calculator this morning: <BR> <link>www.calculator.net/calorie-calculato<BR>r.html?ctype=metric&cage=47&csex=f&che<BR>ightfeet=5&cheightinch=10&cpound=160&c<BR>heightmeter=170&ckg=59&cactivity=1.725<B... Sat, 23 May 2015 04:32:05 EST Eating more and whining while transitioning back to maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932332 Today is day 6 of eating about 12% more than before (2150 cal), in order to stabilize my weight. <BR> I still don't like it, because <BR> - I feel a bit more full than pleasant and longer than pleasant <BR> - I never feel that my stomach is empty, so it is weird to eat again <BR> - I suffer from mild indigestion <BR> <BR> On the previous, 1900 calorie food plan I felt perfect. <BR> - my meals were satisfactory <BR> - I felt adequately empty before and adequately full at the end of each meal ... Fri, 22 May 2015 04:01:06 EST Blood donation and eating more http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5930246 There was a mobile blood donation station at my workplace. I took low dose iron pills in the past 2 weeks, drank a lot in the morning, and managed to have it done before my 11 am meeting. My blood counts were good, but lower than last time, half year ago. I keep taking iron for a few weeks. <BR> <BR> Yesterday I already ate the increased calorie menu, and it made no difference. <BR> <BR> Today those +250 calories felt like a lot, but ate my food as planned anyway. <BR> Breakfast: 440 calo... Mon, 18 May 2015 14:49:44 EST +250 calories http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5929446 I planned to wait out till my weight plateaus naturally, as the Beck book promised, but it doesn't seem to happen and I really don't want to lose more. <BR> I was 57.7 kg this morning, and 58 was my psychological barrier. The new clothes I bought recently show that I'm content with the weight. <BR> DH already told me a couple of times that I should eat more, and today DD told me I was too skinny. <BR> <BR> Backside of not tracking: now I had to evaluation my menu items one by one, and I fou... Sun, 17 May 2015 06:14:11 EST First craving of 2015 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5928980 I have been following the Beck Diet Solution for 4 and half months now, <BR> that means I have a food plan for each day and I follow it, no ifs, ands or buts. <BR> My goal was to get rid of cravings and overeating, and it is really working. <BR> When I do follow my plan and eat no unplanned food, I have no cravings – I believe sticking to my plan protects me. <BR> The plan used to be a short list of what was going to eat next day, in the past month it is just a generic menu of 3 meals + 2 s... Sat, 16 May 2015 07:21:28 EST Wonderful vacation at home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5925615 Today is the tenth, last day of my vacation - it was wonderful! <BR> I really like staying at home <BR> I'm well-rested and happy and did everything I planned, <BR> avoiding both mindless activities and exhaustion. <BR> <BR> -exercise: a yoga workout + a run or a walk each day, some yoga and one walk with DH and 2 forest runs with DS <BR> <BR> -food and weight: followed the Beck principles, ate everything slowly, sitting down, no unplanned eating, no munching standing in the kitchen, nev... Sun, 10 May 2015 05:33:10 EST Wonderful vacation at home http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5925614 Today is the tenth, last day of my vacation - it was wonderful! <BR> I really like staying at home <BR> I'm well-rested and happy and did everything I planned, <BR> avoiding both mindless activities and exhaustion. <BR> <BR> -exercise: a yoga workout + a run or a walk each day, some yoga and one walk with DH and 2 forest runs with DS <BR> <BR> -food and weight: followed the Beck principles, ate everything slowly, sitting down, no unplanned eating, no munching standing in the kitchen, nev... Sun, 10 May 2015 05:33:06 EST Holidays finally! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921638 I survived the 4-day long inspection at my second client too - again, there were no major problems and I'm so relieved! <BR> <em>67</em> <BR> <BR> I walked or ran every morning, and after work went for a short walk again while sun was still up, and did my yoga in the evening. <BR> By now my teammates understood I don't like to go out for dinner, and they didn't invite me anymore : ) but we had breakfast together and spent the entire day together, and they got to see the sunny relaxed sid... Sun, 3 May 2015 04:54:15 EST Neuroplasticity and letting go - long blog warning http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917763 In 2014 I read many books about mindfulness and about how human brains work. <BR> One of them was "Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom" by Rick Hanson. Among so many things new to me, the most interesting one was the theory of neuroplasticity: if I change the activities and the thoughts I spend time on, there will be structural changes in my brain, and the changes will show up special brain images. <BR> "Neurons that fire together wire together." <BR> <... Sun, 26 Apr 2015 04:14:41 EST Back home for 2 days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917509 One of the 2 inspections was successfully finished on Friday - I'm so happy! : )) <BR> As I hoped, the process itself was less stressful than the preparations, and it was held strictly 8:30-5pm on all the five days. <BR> This meant I had to reschedule my days, but it was easy: on Monday I went to bed at 9:30 and woke up at 5. So I had time to run or walk each morning and do yoga each evening. <BR> I packed my sandwiches for dinner, and did not go out to eat with the team (they already got use... Sat, 25 Apr 2015 14:51:34 EST Hard week and good choices again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909726 This week was mostly like the previous one, 3-day client visit with two supervisors, making corrections and translating back and forth from Hungarian to English non stop. <BR> I followed my meal plan, did my workouts as planned, some meditation, and I was rewarded by deep restful sleep and good mood. <BR> This time I didn't go out for dinner with the supervisors, instead I went to my room, ate my sandwiches and veggies, did yoga and went to bed early. This made me feel a lot better than the d... Sun, 12 Apr 2015 03:51:19 EST Credit to myself for good choices http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5903967 Three exhausting days of inspection preparations behind me! <BR> Sitting all day with 2 supervisors reviewing quality of client's data and processes. <BR> <em>104</em> <BR> <BR> I made many good choices and now I give myself credit for them. <BR> <em>67</em> <BR> <BR> -brought water and a lot of fresh fruit and for all of us <BR> <BR> -packed lunch and dinner for 2 days for myself (to avoid ordering food) <BR> <BR> -wrote a food plan in advance and stuck with it, with very few re... Thu, 2 Apr 2015 03:38:43 EST Good week and weight trends http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5900989 This week was good, office days Mon-Fri, and I'm working again today on Saturday. <BR> Working 48 hours in 6 days is much better than covering the same amount of work in 5 days, and I will get a day off for this, so I'm fine with it. <BR> I made good progress, and only some peaceful paperwork is ahead of me today. <BR> <BR> I was able to exercise every day, no skipped workouts, and did my meditation and deep relaxation too. My sleep is deep and relaxing and I feel OK. <BR> <BR> Eating went ... Sat, 28 Mar 2015 05:09:50 EST A better work week and a peaceful weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5897045 Work was more reasonable this week. <BR> The ceaseless requests for documents slowed down, and though I worked long hours, I will absolutely not do any work or even think about it during the weekend - two long days! <BR> <BR> Today I had my long forest walk and a nice workout with DH outside on the terrace. <BR> Yoga is always good but it is wonderful under the open sky. <BR> It was sunny but windy, 12 oC / 54 oF a bit chilly at start, but the sun salutations warmed us up. <BR> Then I cooked... Sat, 21 Mar 2015 14:46:02 EST How cognitive therapy helps http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5894368 In the past week I noticed I wish to blog more often, maybe to organize my thoughts. <BR> Your kind supporting and encouraging comments help me a lot, I appreciate them so much! <BR> <em>247</em> <em>247</em> <em>247</em> <BR> <BR> Spent Monday in crossfire of conflicting tasks and obligations. Once I almost cried. <BR> It really can't get any worse, unless I'm transferred to a coal mine to work under the earth 12 hours 6 days a week ; ) <BR> To make it worse, I made a foolish dec... Tue, 17 Mar 2015 03:48:09 EST First overeating episode of 2015 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5893485 I woke up well rested today, ran in the forest, did yoga, and cooked lunch with DD, my parents visiting. <BR> The first signs of "I don't care" emerged during cooking: I wished to taste a few bites, and I did. <BR> Mental note for future: Don't Do It! <BR> So I blew my 70-day streak of Eat Sitting Down at all times. Yikes! <BR> <BR> I planned to eat a bit more than usual for lunch, and 1 slice of apple cake as afternoon snack. <BR> I did well at lunch but I ate 3 slices of cake, I knew it wa... Sun, 15 Mar 2015 18:46:37 EST Working on Saturday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5892622 I don't have to, I chose to. <BR> Tuesday morning at 8:30, while I was peacefully sparking and having breakfast, the project lead girl saw I was online and called me to discuss what documents she needed immediately. <BR> Then it clicked: however hard I try, I cannot manage the inspection preparations for project A and meet my other important deadline in project B by end of business Friday. <BR> Once I realized this, I felt relieved. <BR> Decided to go in on Saturday and finish tasks for proje... Sat, 14 Mar 2015 04:41:06 EST Stress reduction: from "unbearable" to "highly annoying" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5891510 If at all possible, I have 2-3 hours of calmness and peace every morning before work to myself: meditation, play with cat, run or walk, yoga, shower, breakfast... and then it's showtime! <BR> During this time I gently push away all work related thoughts, and focus on what I feel, see and hear. <BR> This makes perceived stress level go from "unbearable" to "highly annoying". <BR> Work has been crazier than ever. <BR> On top of usual high workload, I had to jump in and make an important present... Thu, 12 Mar 2015 04:26:00 EST Under the weather and high workload http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5887274 Two weeks ago DH and DS had flu with high fever, and they are still coughing. <BR> I escaped without high fever, but I got the congestion, sore throat and bronchitis, with mild to moderate fatigue. Not a good combination with crazy work schedule. <BR> I didn't miss a day at work, but decreased exercise intensity: walk instead of running, and easy restorative yoga sessions instead of the usual vinyasa yoga. <BR> This is day 10 of no running, I just don't feel like it. <BR> This night was the f... Thu, 5 Mar 2015 04:00:42 EST Still losing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5882867 Today I hit a new low weight: 59.9 kg / 132 pounds. <BR> I haven't been below 60 kg once during my SP journey, and the last time I was about 18 years ago, when my daughter was two. <BR> I'm 6 kg / 13 pounds over my pre-pregnancy weight. <BR> <BR> The old "before-Beck"me would say "Yippee! I'm doing so well I really deserve some spontaneous eating a.k.a overeating!" <BR> Now I know better. <BR> I eat around 2000 calories, my meals are delicious, I feel satisfied after each meal, I have no cr... Thu, 26 Feb 2015 03:39:34 EST Cat Sabotaged my Morning Yoga http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5881554 I have a start of a head cold, so decided to do a restorative yoga session after my morning walk. <BR> So I did, and after 15 minutes, just when I was about to come off a lying pose, I felt the cat got on my belly, curled up and started to purr sweetly... <BR> I didn't have the heart to push him off, so I wiggled into a more comfortable position, and stayed on the mat for another 20 minutes, felt the weight and warmth of purring cat, every breath lifting him up gently. I felt my abdominal ao... Tue, 24 Feb 2015 04:04:39 EST Workaholic tendencies http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5879728 Don't get me wrong, I think working hard, paying full attention to tasks is good. <BR> But it is easy to overdo it. <BR> Being focused and getting a lot of work done, making progress feels good. Feels so good I can easily end up wanting more and more, just like with overeating. <BR> Last week I had so much work I had no time left to complete mandatory trainings by 15th February. I thought OK, I'll do the trainings on 14th February (Saturday), and ask for a day off in return. <BR> I did the t... Sat, 21 Feb 2015 04:26:04 EST Wonderful run on packed snow and ice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5874854 Yesterday's workday was so long I didn't get to do any exercise at all. <BR> Did about 30 minutes of deep relaxation though, because I woke up too early and couldn't get back to sleep. Went to bed at 9 pm and had a good sleep. <BR> <BR> Today I'm working from home. Woke up early again. <BR> Drove to my favorite hill for an early morning run, the sun was just turning from red to orange. <BR> There is no snow left in our neighborhood, but the track on the hill is still covered in packed snow a... Fri, 13 Feb 2015 03:05:06 EST Reasonable confidence http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5873592 So, I finished the Beck book. <BR> Again, I recommend it to everyone who likes to work through self help books. <BR> It is a good read, very helpful and makes sense. <BR> <BR> After finishing, I don't have new information to read daily, and there are no daily tasks. <BR> Now I can do the things learned weekly or as needed. <BR> It feels strange and somehow disturbing - it is so easy to forget about useful habits! <BR> During the 6 weeks I worked through the book I didn't have any cravings or... Wed, 11 Feb 2015 04:02:16 EST Tough work week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5871044 Work has been crazy this week. <BR> Started Monday at 6:30 in the office, because I had to leave early to take hubby for a medical procedure (which went well). <BR> The next 4 days were client visits, meaning I didn't have any office time to do paperwork and manage other tasks. <BR> I hate things piling up! <BR> But there was no other way around, so I accepted this was it, and protected my sleep time, workout time and mindful eating time as top priority. <BR> Family time suffered, but kids a... Sat, 7 Feb 2015 04:38:09 EST And still doing well http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5866312 This week has been good. <BR> I'm at Day 30 of the Beck Diet Solution, and I still find it very useful. <BR> My weight goes sidewards, which is good because I shouldn't lose more. <BR> On most days I'm below 62 kg (136 pounds, lower end of range), and at the end of 2014 I was usually above 64 kg (141 pounds, upper end of range). <BR> <BR> The last exercise in the book was very interesting. I had to identify my personal sabotaging thoughts, and create my own helpful responses, using the "seve... Sat, 31 Jan 2015 05:13:13 EST Still doing well http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5861381 This week has been good. <BR> We have had mild weather a lot of rain. <BR> Yesterday I ran in the woods. From my window weather looked harmless so left my running bag (extra shirt, jacket, hat, lip balm, snow grips) at home deliberately. 2 miles away, on the hill it was drizzling rain, at some places pouring. Oh well... I figured 45 wet minutes in 7 oC / 45 oF will not hurt me, and they didn't. <BR> This morning it was raining hard, and I dressed more carefully for my long forest walk. It wa... Sat, 24 Jan 2015 05:19:50 EST No cravings at all for 3 weeks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5859227 If you have any problems with cravings at all and you enjoy self help books, then you may find the Beck Diet Solution book just as helpful as I do. <BR> <BR> I'm impressed with my progress. I had no cravings at all in 3 weeks. <BR> For me, the worst food related feeling is struggling with cravings, giving in and then suffering from the effects of overeating. <BR> <BR> I eat sitting down, not a bite in food standing in the kitchen, I eat slowly and mindfully, and I din't eat anything that wa... Wed, 21 Jan 2015 04:12:20 EST The "Stop Overeating" exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5856382 For today, the exercise was this: <BR> -for one meal, put too much of my planned food on my plate, and one food that was not on the plan at all <BR> -push extra food aside and leave it on the plate <BR> -if tempted to eat it, use the anti-craving techniques learned earlier. <BR> <BR> I was a bit worried about this, as I have always been a notorious plate cleaner. <BR> I decided that my planned food will be two thirds of large burger and fries menu + steamed broccoli, and I'll add a handful o... Sat, 17 Jan 2015 11:22:12 EST Easier http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5855513 After 2 weeks of eating sitting down, slowly, noticing every bite, <BR> and a few days of planning my meals for the next day and sticking to my plan, I weigh 2 kg / 4 pounds less. <BR> My intuition is that this is the easy way. <BR> <BR> Definitely easier than engaging in thoughts like "shall I eat this 3rd slice of fresh bread while I'm preparing dinner?" or "hmmm I seem to be still hungry after finishing my dinner, shall I eat some peanut butter out of the jar?" <BR> The Beck book points ... Fri, 16 Jan 2015 04:16:59 EST The Hunger Experience http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5852760 Today I did Day 12 of the Beck Diet Solution book: did not eat between breakfast (bowl of oatmeal and oranges) at 9 am) and dinner. <BR> The goal was to experience hunger, and rate the perceived discomfort every hour from noon, so that I can see hunger is not an emergency and I can tolerate it. <BR> Now, this is something I never did before, as I always eat about every 3 hours during the day. <BR> The book said "skip lunch" but I figured I should skip morning and afternoon snack too, and so I... Mon, 12 Jan 2015 14:15:54 EST Inaccurate perception http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5850794 I'm still stuck at the "eat sitting down" revelation. <BR> I always thought my problem was overeating in the evening. <BR> Now I that I'm paying attention I can see that my problem is eating standing up when I'm in the kitchen. Apologies to those who are getting bored of this! <BR> <em>198</em> <BR> <BR> Why? <BR> I perceived this incorrectly, because the problem really culminated when I came home after a long working day (where I ate what I packed for snacks and lunch, with no kitchen a... Sat, 10 Jan 2015 04:15:43 EST I eat sitting down : ) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5848735 I'm so tired after a long working day, I thought I'd just write a status update... <BR> But decided to write a blog in the end. <BR> <BR> I'm working on my new habit of eating everything sitting down, in other words no nibbling or "food tasting" in the kitchen. <BR> I didn't make any other changes to my food plan, but it is obvious that I eat less. <BR> <BR> I feel hunger several times a day, from a few seconds up to 10 minutes a time - usually I never feel any hunger. <BR> I lost the 3 po... Wed, 7 Jan 2015 15:35:13 EST New book to support me in maintaining my weight loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5845442 In the past few months many of my maintainer SP friends mentioned they are following the Beck Diet Solution, shared their experiences and made me curious. <BR> Especially as I know little about cognitive behavior therapy. <BR> So I downloaded the book, and it seems to be very useful. <BR> <BR> Day 3 is about Eating Sitting Down. <BR> Reading, I recognized that I do almost all my unplanned eating /overeating standing up, or it least starts with eating something standing in the kitchen. <BR> ... Sun, 4 Jan 2015 09:27:04 EST