Okay, today is my weigh day. I was thrilled AND disappointed. Thrilled because this morning I was 158.2 and from one week ago that is 2 pounds down! But don't forget half of this week was out trudging in the woods hunting with John, getting absolutely EXHAUSTED. Disappointed, because I actually do want to do this SLOW so it STAYS off. I'm happy where I am now so I can do this slow. Another thing, I actually refigured my BMI and had to set my goal down from 145 to 135 because I have actually SHRUNK one inch in my "old age" and I was in denial! Another note, I just realized that I have lost 5 pounds now...time to CELEBRATE and give myself CREDIT! and I thank ALL of you, I could not have done it without you!!!!
Now, today's lesson is "Resist Food Pushers" and the workbook calls it "Week 5- Solve Real-life Problems" Day 29 "Say No to Food Pushers".
Beck gives a long account of an actual example of her own life where she had to resist "food-pushing". It is excellent but for time I won't go into it. I would recommend that anyone either borrow or buy both books they are THAT good.
I will do today's blog from the workbook.
Food-pushers are people who urge you to eat something that's not on your diet. They fall into three categories:
1. People who are just trying to be nice but don't care whether or not you eat what they offer.
2. People who genuinely want you to eat something and are offended if you turn them down.
3. People who are deliberately trying to get you to eat something they know isn't on your diet. (WHO of us has not run into this one????)
Beck then tells us to do the following:
Thank them nicely: "Oh, thanks very much, but no thanks."
If appropriate, if the food won't be too tempting, AND IF YOU WANT TO, you can ask if you can take it with you: "That looks good. Would you mind if I took it home and had it later? Then add it to your food plan for tomorrow or for some other day.
IF THEY INSIST, you can give a simple explanation if you want: "Thanks, but I have to watch what I'm eating these days." Or you can just say more firmly, but still politely, "No, thanks. I'm going to pass."
DON'T LET THEIR REACTION IMPACT YOUR DECISION. Read Response Card #4
#4: IT'S OKAY TO DISAPPOINT PEOPLE: I'm entitled to do what I have to do to lose weight, as long as I am nicely assertive.
Also she refers us to Response Cards #5 and #14
#5: SAY NO TO EXTRA FOOD: Get rid of extra food. It'll be wasted in the trash can or in my body. EITHER WAY, IT'S WASTED!
#14: IT'S NOT OKAY: It's NOT OKAY to eat this. I'm going to be VERY SORRY if I do.
Think about the next couple people who might try to push food on you. Then ask yourself these questions:
Is it reasonable for them to have a strong negative reaction?
How long will they be upset? How soon will they actually be thinking about something else?
What's the WORST that will happen if I turn them down? If that happened, what could I say to them?
If I had to be on a diet because I had a HEART CONDITION, wouldn't I refuse what they were offering? Why isn't my goal of losing weight also legitimate????
Now, think about the COSTS you will incur if you say yes to these food pushers (note the similarity to drug-pushers).
I'll have to deviate from my plan.
Eating this might set off cravings! (or a BINGE, for me)
I'll feel like I'm being controlled.
I'll feel weak.
I'll be giving the message that it's okay to push food on me.
I'll feel bad after I eat it. (UNDERSTATEMENT)
Finally she goes over a Sabotaging thought that goes with this.
SABOTAGING THOUGHT: If I don't eat, [this food pusher] will be upset.
HELPFUL RESPONSE: She may not be as upset as I fear, but even if she is, SO WHAT? I should turn down any food I hadn't planned to eat. I'M ENTITLED to do this as long as I'm politely assertive. I SHOULDN'T LET HER PUSH ME AROUND.
I have to say that this one is another one that is pretty easy for me. I have told you I live with a "thin person" who thinks like one and he has NO PROBLEM turning food down or throwing it away. I have learned a LOT from him! And the two biggies for me are I HATE feeling CONTROLLED and I know if I allow someone to control me I WILL BINGE (anger turned inward). It's just NOT worth it!!
Today is TGIF and again I wish all of you a blessed day today. It is 8 F as I write this here in MI and we were blessed not to get the "lake effect" snow that hit most of the state. They got 4-5 inches and it missed us.
I also want to thank KANOE10
and pass on this information. On her comment on yesterday's blog she told me of a site called weightgrapher.com where I can write my weight each day and see the graph. I LOVE it. I don't like keeping paper records any more than I have to so this is easy and very appreciated, I don't use a SMART activity tracker yet, I am still trying to figure out which one I want...I know I want a bracelet one this time!
Today is day 29 of Beck and day 40 of our STREAK!!! Ginie and Jules, all I can say is