Beck Ch 28 Get Ready to Weigh In Wk 2
Sunday, October 30, 2016
Reading Beck, this is end of week 2. No, not really. I've been at this for a while. Weighing in and recording my results has never been my favorite part of the journey. I really want to change that.
Facing the scale number has always been hard. I've lost 35 lbs. but I have a very long way to go. If I let it, the scale number can just reflect how far it is to goal. Here is the positive side. The 35 lbs. I've lost have made my life easier, healthier, happier and I even look better.
Beck says when we weigh in, we need to squarely face the results. It's just data. If we see a trend we can use the data to make alterations in our plan for calories and fitness minutes. Sounds reasonable, doesn't it.
That's not always true. While I am committed to the journey, I don't even have an end goal, yet. I don't believe I am being pessimistic. I am 70 years old and I have some serious health challenges that create serious barriers to increased activity. I have severe uncontrolled asthma. I get short of breath grocery shopping. My doctor has recommended and I have been approved for a monoclonal antibody injections. This medication is supposed to interfere with the allergic response. Just receiving the injections has a risk of anaphylaxis. After I receive the injection, I must stay in a hospital based care facility for 3 hours to be monitored for potential anaphylaxis. Please no pity or sympathy. That isn't the point of this blog. I have accepted that this is just the way it is. But these facts makes it really hard to follow Beck's recommendations about weighing in.
So what is my goal? To lose as much weight as I am able. So what does the scale number mean for my journey? It means that I am still able to lose weight while eating within my calorie range. That is a very happy result. It's enough.
At the same time, I accept that before I could reach a "SP recommended goal weight" my calorie range, age and activity levels might not be able to support additional weight loss. Can't even guess when that might happen.
As a result, I've created short term goals. I live in 10 lb. goal increments. That means that I am only 5 lbs. from my next 10 lb. goal. Doing well so far. Consistently losing 1.5 pounds a week so far. Learning to overcome and control my sabotaging thoughts with Beck and the team. Faced a sabotaging thought over some cookies today in the grocery store. Won! with No Choice. Not my food. Did that feel good!
Sabotaging thought. The scale creates emotional pain. Helpful thought. You've already won. You are down 35 lbs. You can slay dragons. You have been far more successful than you ever dreamed was possible. No matter what the scale shows next week or the week after, the journey is worth it for the rewards you've received thus far. It isn't the scale loss you want. You want a sustainable journey. You want to learn the tools to maintain this loss. You want a journey that you can follow forever. You are succeeding at all of these!
The number on the scale is a reflection of my genetics, my metabolism, my health, my exercise limitations, my compliance, my consistency in my plan and controlling my sabotaging thoughts. The only ones I can change are my compliance, my consistency and changing my sabotaging thoughts with helpful thoughts. Good result on all three this week!
As long as I follow my plan, the scale has NO CHOICE until my body reaches my equilibrium. Wherever that is and whatever that number is, it is better than where I was. I'm doing great!