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    WATERMELLEN   87,934
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Don't Fool Yourself: Beck Day 19

Thursday, February 17, 2011      8 comments

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 worki... Read more

Small Emergency: Beck Break

Wednesday, February 16, 2011      9 comments

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 exe... Read more

Redefining Full

Tuesday, February 15, 2011      8 comments

Yesteday's experiement with throwing out excess food went well. It was a very very rushed day at work. I set aside and then threw out a significant portion of my lunch salad: and I did not ahve time to eat my lunch fruit at all (it's waiting ... Read more

Ending Overeating: Beck Day 17

Monday, February 14, 2011      10 comments

Yesterday's preplanned nutrition planning and fitness planning went even better than the first day's attempt: I had put in a number of foods that I didn't in fact eat, and that helped to quell any feeling of possible panic about "maybe there won... Read more

Saying No Choice to Unplanned Eating: Beck Day 16

Sunday, February 13, 2011      6 comments

Yesterday's experiment with entering all foods and exercise into the Spark nutrition and fitness trackers the day ahead went quite well. I had forgotten to enter my usual post-cross country ski granola bar (PC peanut butter) into the nutr... Read more

Starting My "Diet" (Still Hate That Word): Beck Day 15

Saturday, February 12, 2011      6 comments

OK, after 2 weeks of preparation, this is day 15 and the official "start" of the "diet". I'm ready. Much to my glee and pleasure, I discovered late yesterday that not only can I track ahead (yesterday for today) my nutrition -- so mee... Read more

Planning for Tomorrow: Beck Day 14

Friday, February 11, 2011      6 comments

Yesterday's distractions worked very well: in fact, I was so busy at work that I really did not experience anything more than mild hunger, and did not need to seek out deliberate distractions. But I'm glad to know about that technique and I've ... Read more

Distracting Myself From Hunger and Cravings: Beck Day 13

Thursday, February 10, 2011      6 comments

Hmm. Yesterday's lunch skipping went pretty well; I was aware of hunger from about 11 am on but it was "mild" discomfort", intermitent (forgot about it while I was working), and certainly not unbearable. I've experienced much much more severe ... Read more

Tolerating Hunger and Cravings: Beck Day 12

Wednesday, February 09, 2011      5 comments

The essential lesson today is that hunger is not an emergency, and that is because hunger is not even very uncomfortable. Beck asks us to think about past experiences of severe discomfort (for me, day after recovery from various surgeries);... Read more

Hunger, Desire and Cravings: Beck Day 11

Tuesday, February 08, 2011      5 comments

Learning to distinguigh among hunger, desire and craving for food is going to be very important for me. Hunger is a physical sensation in the stomach -- rumbling, emptiness -- when I have not eaten for 3 hours or more. Desire is simply... Read more

Set Achievable Goals: Beck Day 10

Monday, February 07, 2011      6 comments

This is relatively simple but important: rather than focusing on losing 50 pounds or the 80 pounds I once needed to lose, Beck recommends that we set a weight loss goal of not more than 5 pounds at a time. She advises that we reward ourselves f... Read more

Get Moving: Day 9

Sunday, February 06, 2011      4 comments

Not much to say about this really: I know it's important to exercise, it's something I have done consistently my whole life (been a member at my gym since 1975!!, before that at univ gym, before that worked as lifeguard/swim instructor). Yes the... Read more

Make Time, Put Dieting First: Beck Day 8

Saturday, February 05, 2011      9 comments

To lose weight and to maintain weight loss, I have to plan my life around exercise and dieting activities. Which means I have to permit myself to put myself first. This is huge. When I was raising young children (both of whom had early... Read more

Organizing My Environment: Beck Day 7

Thursday, February 03, 2011      9 comments

This strategy is concerned with eliminating temptations by removing visual triggers -- and of course I can resist anything but temptation. Tomorrow is a 5 am departure day so -- I'm blogging about this one now!! I have long since held the... Read more

Meet With Your Diet Coach: Beck Day 6

Thursday, February 03, 2011      3 comments

Yes, I've done that: by email!! With gratitude for support already received, with a plan for regular contact by email on a weekly basis to report weight changes and additional contact if I'm dealing with sabotaging thoughts or preparing for a p... Read more


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