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1/14/08 7:50 P

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Glory, I'd be honored if you included my little post in your wonderful blog! :::blush:::

It's great to be here with you...and to have found a "fellow traveller" along this difficult road ahead of us!

ALISONSLP's Photo ALISONSLP Posts: 504
1/14/08 11:16 A

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Please check for the day 3 thread.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
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GLORY2WALKWHIM's Photo GLORY2WALKWHIM SparkPoints: (22,546)
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1/14/08 10:48 A

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Gaz wrote: "That I've "loaded" most of my calories Gaz wrote: for dinner and the evening, when I tend to be most hungry, has probably contributed to the low blood-sugar symptoms I've had lately. When I had breakfast yesterday and ate my meals at planned times, I did so much better. So I'm limiting myself to a 100-calorie bag of microwaveable popcorn in the evening, three meals, and one late-afternoon snack."

This reminds me of me! Another idea I use is to drink Earl Grey decaf. tea with a little honey & milk .. there's also low fat hot chocolate pkgs.
I just don't know how to go 'cold turkey' like this at night with such limited snacks .. I 'will' mention this ..

In Africa I did a low impact Denise Austins 30 Min. Target Toner video AND went to bed by 8:00 [there was nothing better there to do .. you know, like T.V.]
I was slim & trim there .. I 'know' those are a few reasons why .. stateside it seems that life is more conducive to late nights including snacks during that time.

There is one habit that I'm planning to work into my daily repertoire for the month of Jan. and that is going to be to do ither of the two: walk on the treadmill or Crunch: The Perfect Yoga workout .. anyone want to join me in this endeavor?

low blood-sugar symptoms make me to the point that when I'm in public and get too hot after having missed a meal or snack I feel nausea & like I need to pass out ..eating those meals consistently is something I find difficult to do with a busy lifestyle .. In Africa I was at home for most of the time, life did not get in the way .. Oh and did I mention I had a cook whom I'd taught to make healthy meals? smile

**********

Gaz wrote: I've been reading my Advantages card, & it's starting to etch my reasons for losing weight into my mind.

You mentioned diet deviations and the buffet table. As I've explained elsewhere, I instantly become a deviant - and devious! - dieter whenever I'm faced with a buffet table. Buffets are my landmines, so I should probably avoid them for the immediate future.

I'll spend some time with visualization today, too... I like to see - and feel! - myself walking easily and painlessly...ahhh! I love to walk, and I miss being able to do it comfortably.

Gaz, I'm right with you on this!!!!!!!!!!!!!
I wrote in my journal that I need to avoid buffets . . suppose I'll suggest a different restaurant in future or else just order off the menu.

I too love to walk and my strategy to make myself walk even when I don't 'feel' like has been two-fold
1) Tell myself to put my T. shoes on, & that alls I have to do is walk for 5 min. 2) I remember how awesome the feeling is, the utopia of that high, after I've walked!!!

Gaz, we are very much alike my friend, happy to know you girl!!

If it's ok with you I'd like to stick this Post in my Blog .. I like to note such things there so that I have it to review from time to time ..

glory

P.S. btw you are amazing in including something about everyone's posts into your response Posts throughout our Teams Threads .. thanks you for your selfless self!!
I admire that.

Edited by: GLORY2WALKWHIM at: 1/14/2008 (10:48)

How to Know God Personally! www.ccci.org/wij/index.html

Don't do anything when you're dieting that you aren't willing to do for the rest of your life!"

Praying On the Full Armor of God
crossroadsnow.org/downloads/PrayingO
nTheFullArmorOfGod.pdf
GAZELLA SparkPoints: (0)
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1/14/08 9:47 A

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Alison, you're doing a fabulous job here :) I've heard good reviews for Bob Greene's Best Life Diet, too - good luck with it! I'm entering 1,200-1,400 calories into FitDay and tracking the nutrients with its bar graphs. My alternate diet is the old Weight Watchers exchange diet from the eighties (which allows budgeting for indulgences). But like you, for the most part, it's difficult for me to eat snack foods, etc., in small quantities. I once got some 90-calorie bags of my beloved peanut M&M's and thought I'd need a microscope to eat 'em...

Using FitDay for calorie/nutrient tracking allows for a broad variety of foods and automatically calculates portions. It's helpful to weigh and measure my food for accountability's sake, so this feature helps. For me, Beck's strategy of planning indulgences sounds a little rigid, yet it's exactly what I need, since unplanned indulgences almost invariably lead to binges for me.

Oh...I'll pass on the grapefruit diet, lol! Been there and done that countless times, and I have the tee shirt :) My dear mom introduced me to grapefruit...neither of us liked it later in life!

I also need to get in the habit of eating breakfast again. That I've "loaded" most of my calories for dinner and the evening, when I tend to be most hungry, has probably contributed to the low blood-sugar symptoms I've had lately. When I had breakfast yesterday and ate my meals at planned times, I did so much better. So I'm limiting myself to a 100-calorie bag of microwaveable popcorn in the evening, three meals, and one late-afternoon snack.

I've been reading my Advantages card, and it's starting to etch my reasons for losing weight into my mind.

You mentioned diet deviations and the buffet table. As I've explained elsewhere, I instantly become a deviant - and devious! - dieter whenever I'm faced with a buffet table. Buffets are my landmines, so I should probably avoid them for the immediate future.

I'll spend some time with visualization today, too... I like to see - and feel! - myself walking easily and painlessly...ahhh! I love to walk, and I miss being able to do it comfortably.

I am excited about trying these new strategies, Alison! emoticon

ALISONSLP's Photo ALISONSLP Posts: 504
1/13/08 11:51 P

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Hey everyone!! How is everyone doing with the day 2 challenge. I will be posting day 3 later on to start for tommorow. Hope everyone has decided on their primary and back-up diet plans, and has made any modifications in advance.

I am excited about tommorow's challenge, as it is one that made a big difference for me.

Keep up the good work everyone. See you tommorow.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
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MOV4WARD's Photo MOV4WARD Posts: 10,632
1/13/08 6:43 A

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:::nods:::

when i started trying to put together meals and snacks, it was very hard for me. I had my betty crocker cookbook and family favorites and takeouts that I adored and tended to over-eat.

i sat down with a notebook and figured out some basic meals and snacks that i could mix & match ~ like how much 3 oz of lean meat, what was a serving of milk or veggies...

it was not very long until boredom set in... and i was really yearning for the old goodies...

so i think it is really important to explore new foods and recipes. to create new favorites and things that are gr8 to eat and taste good too!

I've been really interested in "Super Foods" ~ foods that have high nutrition and possible health benefits from eating them... and picked up a book SuperFoods Rx by Steven Pratt, MD. If you google super foods, there's lots of information out there... but sometimes it's reallly nice to have a book to hold & read.

I am truly surprised at how much my eating has changed. Especially when I look back over the last 2 years.

I could not continue over-eating and have you seen what 60 calories of m&m's looks like???

14 m&m's or an ice cold juicy orange = about 60 calories....

:::snort::: 14 m&m's can be tossed in the mouth in a single handful and swallowed and i'm ready for the rest of the 2 lb bag!!!

which is more satisfying?

usually the juicy ice cold orange.

i never thought I'd say that!



ALISONSLP's Photo ALISONSLP Posts: 504
1/13/08 12:21 A

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Glory,

I don't have the book with me as I write this, but I will check what Omega -3 he recommends. I have been talking Udo's for several years now. I buy it from the health food store. I also take a stress complex B vitamin, a women's daily, evening primrose oil, calcium, and vitamin D. I take these twice a day and can't imagine going a day without. I am researching some other supplements in the Clean-Eating book and may add these as well.

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
139
135.5
132
128.5
125
ALISONSLP's Photo ALISONSLP Posts: 504
1/12/08 11:05 P

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Well, I'm back to check in and see how everyone is doing.

I went for an hour long run today and felt totally energized and re-commited to my plan!! Exercise is one thing that I have learned to do well over the last couple of years. I began to think back to when I started. We bought a treadmill 5 years ago, and up until that point, I was the worst couch potato!! At first, I could only manage walking on the treadmill for 20 minutes, and that seemed like forever. Today, I ran for an hour (with a 2 minute walk at the half-way point). As I was thinking about this, it made me realize that if I can make these kind of changes in my fitness, then IT IS POSSIBLE to do the same with my eating. Sometimes, I get into a rut when I think that things will never REALLY change, but I realized that I have already changed a lot, I just need to keep going!!

I also picked up the Bob Greene book today. Since I am going to follow his diet, I figured I'd better have the book. At the same time I picked up this wonderful cookbook - "The Eat-Clean Diet Cookbook". Apparently a set of recipes to go along with the Eat-Clean Diet. I looked into the diet, and as much as I would love to follow this as my plan, I am very concerned that the strict nature may be too restrictive for me. Of course the diet restricts all "processed" foods, pretty much all refined sugar and flour. Although this would be my ultimate goal, I'm not sure I'm ready to say that I will NEVER eat another potato chip or donut.

HOWEVER - the principles of the diet are very intriguing, and the cookbook is chock full of amazing recipes with wonderful pictures, my mouth was literally watering. I am pretty sure that the majority of these recipes will fit in to Bob Greene's plan , so I am hoping to get a lot of use out of this book.

Clean Living, doesn't that have a great ring to it???

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
139
135.5
132
128.5
125
MOV4WARD's Photo MOV4WARD Posts: 10,632
1/12/08 9:01 P

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~ hi :)

i am using a plan i put together myself after developing early warning signs of diabetes and heart disease.

*DIET* ~ A 4 letter word that is bad or good???

i have to quit thinking of diet as the wild and crazy fad/crash programs like eat only 7 oranges in 1 day, or the grapefruit or the cabbage soup diet.

diet does not have to mean weight loss, but often does because we change the way we eat (our nutritional diet) so that we can manage our weight; whether losing, gaining or maintaining ~ hence we go on a *diet*

a couple of definitions from dictionary.com...

–noun 1. food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
2. a particular selection of food, esp. as designed or prescribed to improve a person's physical condition or to prevent or treat a disease: a diet low in sugar.
3. such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I'm on a diet.
4. the foods eaten, as by a particular person or group: The native diet consists of fish and fruit.


dictionary.reference.com/browse/diet

emoticon emoticon Adventure!

for me, this is all about creating a way to eat that I can enjoy, that nourishes me and helps me reach my goals. I'm sorry the word diet comes into it, because I don't want it to be about a bunch of *i can't* rules.

I want to create a way to eat (a bunch of appropriate guidelines) that helps me get through all the bazillion times food is in my face and my brain is throwing a hissy fit and urging me to OVER-eat or eat for EMOTIONAL reasons instead of for nourishment.

I think that using the cards and considering the points Judith Beck makes is worth a shot....

we all need to take what works for us, make adjustments if needed ~ and try to figure out what are good ways to eat and exercise that help us :)


emoticon it's a combination of the diabetic food exchange plan combined with calorie-counting. I have added the SparkPeople ranges to this system because I really like having a range instead of a hard target number.

The primary governing premise is:

#!) stop the gain and maintain my weight; eat # of cals I burn or less if i can tolerate it emotionally.

#2) on good days, eat less than i burn: cals burned - cals eaten = deficit a day.

so, i shoot for a deficit that gives me a 1 - 2 lbs weight loss per week, when I can handle it emotionally. otherwise, i revert to eat what i burn

it is my *go to* plan whenever i try to stop bingeing and normalize eating again.

i can eat whatever i want (any kind of food) within my calorie ranges, but i should try to eat a balanced and moderate combination of foods choosing some from all food categories

emoticon i try to spread my food out over regular meals & snacks (including evening and bedtime snacks scheduled because this is when I tend to binge)

emoticon I try to eat:

10 - 20% fat calories; no more than 7% in saturated fats; the rest in mono-unsaturated heart healthier fats like from olives, nuts, avocado etc.

15 - 25% protein, leanest/low fat meats, fat free dairy, and plant sources like beans, lentils, nuts, etc (other than soy)

the rest to include 3 servings fruit, 4 servings veggies, mostly from complex whole grains (brown rice, whole wheat/grain breads & noodles).

Extra to be from fruits and veggies usually.


emoticon my back up *rainy day* plan? join my friend on her flex point weight watchers plan and go to weekly meetings with her.

Edited by: MOV4WARD at: 1/12/2008 (21:16)
GLORY2WALKWHIM's Photo GLORY2WALKWHIM SparkPoints: (22,546)
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1/12/08 7:22 P

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T. WOW, IMPRESSIVE, you go girl!!!!!!!!!!!

glory


How to Know God Personally! www.ccci.org/wij/index.html

Don't do anything when you're dieting that you aren't willing to do for the rest of your life!"

Praying On the Full Armor of God
crossroadsnow.org/downloads/PrayingO
nTheFullArmorOfGod.pdf
SKINNYTINY's Photo SKINNYTINY Posts: 215
1/12/08 6:51 P

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OK, I am planning on following the Biggest Loser diet- it will be provided by my gym because we are doing a challenge and its part of the challenge- we start tomorrow... My backup is a basic low calorie diet.
* I will eat 3 meals and 3 snacks- keeps me from overeating during my meals :)
* I need to up my fruit and veggie intake, not much now, so i need to start!
* I'll be at the gym 6 days a week for at least 1 hour. Mostly spinning classes. Plus they moved my favorite classes to night slots, so some days it will be 2 hours at the gym- 1 hr in the day, 1 hr at night.
* I currently take a Super B Complex & Vitamin C in the morning and a women's multivitamin at night.

I like just counting calories because it allows me to sneak in my snacks :)

I've only read as far as everyone else, but i'm already noticing a change. Anyone else? I went to lunch with a friend (i won our weight loss competition for last week) and we went to subway. She bought Light Baked Potato Chips. I had ONE! jst one! Its all i needed! Tonight i got cravings out of nowhere and i pulled out my list- i read it silently twice, aloud once, and silently again...

We shall see in the long run how this goes, but i am liking it so far... just that word DIET bugs me so much lol.

"No one can make you feel inferior without your consent"~ Eleanor Roosevelt

"To the world you may be one person, but to one person you may be the world"~anonymous

skinnytinyangel.wordpress.com


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GLORY2WALKWHIM's Photo GLORY2WALKWHIM SparkPoints: (22,546)
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1/12/08 2:54 P

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Thanks for explaining in more detail the advantage cards.. I will continue focusing on them throughout each day

Allison, I take the Woman's One A Day vitamin that Bob Greene recommends and 1,000 of calcium .. can you give me the name of the Omege 3 he recommends as I'd like to purchase it next week! I really like the vitamin ..

I follow the Ediets Plan and have a back up plan on my fridge that I tore out of a Diet Magazine .. It's very simple and brief. . you just chose one from each food source and create your own meals .. I used it in Africa and dropped several pds. as did several missionaries whom I shared the plan with.. it comes in the black and white Diet Magazine which I love so much, it has excellent articles as well .. no colored pgs. in it whatsoever .. I'll have to find the name of it if anyone is interested ..

This is excellent Allison! "A note about reading response cards. I personally find it helpful to "visualize" myself meeting that goal. For example, one point on my response card is "I can wear a bikini with confidence on my holiday this summer". When I read that one, I imagine myself in the bikini, what I will look like, what I will feel like, and how great it will be to not be self concsious! I find that appraching the response cards this way is VERY effective, rather than just reading it over quickly. Our brains are amazing tools. Use it to your advantage. Visualize as much as possible, SEE your goal, and I know we can do this together."

I have a body builder friend who visualizes his win just as your saying so I will visualize myself having so much fun in a cutsie outfit during May & Nov. reward trips for meeting half and all the way weight goals! The last time I had on a bikini was in 9th gr. I think those days are over Allison .. smiling


Edited by: GLORY2WALKWHIM at: 1/12/2008 (15:01)

How to Know God Personally! www.ccci.org/wij/index.html

Don't do anything when you're dieting that you aren't willing to do for the rest of your life!"

Praying On the Full Armor of God
crossroadsnow.org/downloads/PrayingO
nTheFullArmorOfGod.pdf
ALISONSLP's Photo ALISONSLP Posts: 504
1/12/08 2:10 P

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I wanted to mention a couple of other Day 2 things.

When it comes to picking your 2 diets, make sure that they follow the following guidelines (from the workbook p. 24)
1. The requirements for the diet should be easy to learn and practise every day
2. the diet should be nutritious.
3. the diet must contain 1200 to 1600 calories a day (My own added opinion - DO NOT GO BELOW THIS OR YOU RISK MESSING UP YOUR METABOLISM).
4. It should allow you to easily choose foods that you like.
5. You should be able to live with this plan (or a modification of this plan) for the long term.

emoticon Speaking of modifications, as you choose your diet plans, you need to decide how and if you will modify the plan to meet your needs. Beck says "IT is important to plan modification IN ADVANCE. I don't want you to get in the habit of making decisions on the spot to deviate from your diet. I have found that last-minute deviations are a primary reason dieters regain lost weight."

Boy, is this an important one for me. If I don't plan ahead what I am going to eat for the day, I can get so easily sidetracked and end up eating the entire buffet table!!! Anyone else experience this?

emoticon DO NOT modify your diet in these ways: skipping breakfast, eating less than your diet calls for to lose weight more quickly, and being strict on weekdays but "loose" on weekends.

So, with these thoughts in mind, what modifications will you make to your diet?

I have decided to allow myself a "treat" (NOT a binge) on friday nights. This will be the only night of the week that I allow myself to eat in the evening. I am hoping that this will be a treat for me, something I can look forward to during the week, but won't get me completely off track.

emoticon Remember that we are not starting our diet plans yet. The first 2 weeks of the Beck Solution is "getting ready" for your diet. Please don't try to skip this part. You can certainly try to avoid binging, but it is best at this point o NOT count calories or otherwise restrict your eating. Focus on eating healthfully, but don't worry about the numbers yet. That will come, and this time you will be ready for it!!! emoticon

A note about reading response cards. I personally find it helpful to "visualize" myself meeting that goal. For example, one point on my response card is "I can wear a bikini with confidence on my holiday this summer". When I read that one, I imagine myself in the bikini, what I will look like, what I will feel like, and how great it will be to not be self concsious! I find that appraching the response cards this way is VERY effective, rather than just reading it over quickly. Our brains are amazing tools. Use it to your advantage. Visualize as much as possible, SEE your goal, and I know we can do this together.

Alison

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
139
135.5
132
128.5
125
ALISONSLP's Photo ALISONSLP Posts: 504
1/12/08 1:52 P

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I posted this reply to Glory's question about response cards in the day 1 thread. I will repost it here in case anyone else is having similar questions.

Glory,

I will try to explain my perspective on the purpose of the response cards.

The idea is that you write down your reasons to lose weight, as well as any other valuable responses to sabotaging thoughts, and that you read these cards at peak times during your day, whether you are alone or in public. The theory is, that our sabotaging thoughts can be so persuasive that we sometimes forget why dieting is so imortant to us, especially when faced with tempting food. we will often have "thoughts' that lead to overeating. Quoting from Back, p 27 "Sabotaging thoughts encourage you to eat. You'll probably notice that you have a number of "permission-giving" thoughts that allow you to rationalize what you eat. These thoughts often start with the phrase "I know I shouldn't eat this, but it's OK because ....." They end with any number of excuses, such as "I had a hard day...this is a celebration...it will just go to waster...I really want it...It won't matter". And so on, and so on, and so on." end quote.

So the response cards, when read daily (sometimes several times a day), your reasons for losing weight, and your positive responses to sabotaging thoughts will become so ingrained that they will essentially become your "new" way of thinking (hence the "train your brain to think like a thin person"). The idea is that if you tell yourself the right things often enough, you begin to live them. They become a part of you.

I think for most of us "sabotaging our selves" is a way of life, almost a habit. This book is about retraining yourself into a NEW habit, a more positive habit that when practised routinely will help us all the be healthier, happier and THINNER!!

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
139
135.5
132
128.5
125
XAOLIN's Photo XAOLIN Posts: 1,535
1/12/08 11:17 A

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My first step is to stop the eating before bedtime, and everytime I get up to go to the washroom. Most of my calories are eaten after the evening meal also, up to bedtime, and even after. I managed to stop the night eating once before for a whole total of 2 weeks, I need to do this again and continue the trend. Usually something emotional breaks the routine. I feel that nothing I do helps so I comfort with food. My husband has a lot of health problems and when he starts to get his night pain I am at a loss of what to do to help him so I eat to compensate. I need another out. I also just need to get some decent sleep.
Margaret

Your are never to old to get active.


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ALISONSLP's Photo ALISONSLP Posts: 504
1/12/08 1:48 A

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Oh yeah,

And remember to read your "Advantages response Card today" - more than once if you can. I read mine before each meal, and several times throughout the evening.

Alison

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
139
135.5
132
128.5
125
ALISONSLP's Photo ALISONSLP Posts: 504
1/12/08 1:46 A

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Hey everyone.

Nice to see everyone's "Advantages" for losing weight. I hope everyone is feeling able to keep up with the challenges. remember that we are all here to support one another in this journey. If you want more help or need to vent, that's what this is all about!!

Day 2 is about choosing 2 REASONABLE diet plans. Beck makes it very clear that there are no "quick fixes". All diets assist weight loss in essentially the same way - restricting calories. "fad" diets that encourage you to leave out entire food groups are usually not considered healthy.

beck talks about the fact there there are two basic types of diets. One encourages you to follow a set eating plan, with specific details for meals and snacks. The other is a counting system (think weight watchers), which allows you to design your own meal plan as long as you stay within a certain alloted number of calories or points. There are pros and cons to both systems, and everyone must choose what works best for them. emoticon Have you thought about what type of system works best with your lifestyle?

Beck's guidelines for choosing a diet that is right for you include:

1. the diet should be healthy. She cautions that although you may be able to lose weight on a diet that isn't nutritious or is highly restrictive (grapefruit diet anyone?), it wll not be possible to maintain this, and your body will rebel.
2. choose a diet that includes foods you like and can easily prepare - of course, this will make it easier to stick to your plan.
3. choose a diet that is flexible. How will you stick to your plan when dining out or on vacations?
4. Choose a plan that allows you to budget for indulgences. - WORD OF CAUTION. Beck makes it very clear that you must PLAN your indulgences. Unplanned eating leads to over-eating. It is OK to budget extra calories in small daily amounts or a larger amount once a week for example. PERSONAL NOTE - this one is the trick for me - as soon as I have a small amount of a favorite food, I feel the need to dive right in and gorge myself with all the junk food I can find. eating "indulgent" food in small amounts is hard for me - anyone else relate to this?

emoticon Another word of caution. beck makes it very clear that skipping meals is NOT a healthy approach to eating and should not be part of your plan.

emoticon So everyone, have you picked your diets (oh yeah, you are supposed to a pick a primary diet and a back-up plan). Beck wants you to be prepared should you find you are having difficulty with your primary plan.

I will share first. I am planning on following the Bob Greene "Best Life Diet". for my back-up plan, I am considering the 5 factor diet. I don't know much about either, but they seem reasonable and healthy. Bob Greene's diet emphasizes the following ideas:
* Eat 3 meals plus one snack
* Start eating breakfast
* Increase activity level (depends on what activity you do now)
* Eliminate alcohol (you can add it back in later).
* Take a multivitamin, an omega-3 supplement and a calcium supplement if you're not getting enough from your diet.
* Stop eating at least two hours
before you go to bed.

The part that I hope to stick to is the last one. I am a bad late night snacker, and I know that I consume the majority of my calories between dinner and bedtime. I am hoping to change this behavior and it should have a real impact.

Anybody else want to share their idea, their plans etc..?

Alison

DOB: 15/11/1967

Height 5 ' 7
BMI: 21.3
HW: 145
CW: 135
GW: 125


 current weight: 128.0 
 
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132
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