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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/23/18 1:59 P

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Hi Susan,
I see the Daily Check In message board became pretty active,
let's move over there!

emoticon

I'll un-sticky this thread for the time being,
will reopen after the October reading if anyone is interested.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/18/18 2:16 P

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So nice of you to take care of your uncle,
that 3-hour drive and the hospital environment must be stressful.
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Not easy, but careful planning makes it easier.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/18/18 9:48 A

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Kriszta, On plan and well-rested! Good way to start the week!

I took a balancing day yesterday and feeling rested and ready to go today.

I have a challenging week. My 97 year old uncle lives 3 hours away and he is having surgery this week for skin cancer. He is in enriched care in a retirement home, but I'm responsible for looking after him so I travel back and forth when he needs medical care. He's had 2 trips to the hospital by ambulance in the past week. I find it difficult to stay on track when I'm there because of stress, tiredness, irregular eating times, and having to eat out. So, I need to give this some serious thought and have a plan before I go.

 Pounds lost: 5.4 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/17/18 1:56 P

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I love your mother's saying Balancing Day, it really tells what it is about.
It is good you take pre-diabetes seriously, and you have already made great progress to prevent it from becoming worse.

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I ate on plan during weekend, and today walked and mowed the lawn at my mom and dad - but also had a long afternoon nap. I feel well rested, ready for another busy working week,



Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/16/18 11:01 P

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Thanks, Kriszta.

Good for you, giving yourself credit for all the good things! We tend to forget to do that when we go a little off-track, and it is important to remember to give yourself credit.

I think that was good judgment to take a real rest day and being aware that you needed it. My mother always made sure she took a rest day when she needed it...she called it her "balancing day".

I had blood tests yesterday and found out today that I am pre-diabetic. Yikes! All the more reason to lose weight, be active and get healthy. I'm taking this seriously.

 Pounds lost: 5.4 
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4.05
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/16/18 11:19 A

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Great job on sticking to your plan, despite hunger and tempting food choices!
Congrats to dropping a size!
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A few days were stressful at work, especially Friday's 12-hour workday and a tough meeting.
I was so tired this morning I didn't feel like walking (!) or gardening (!!) which practically never happens. So I took a real rest day.
Eating was not stellar but I had a plan and stuck to it most of the time.
Monday and Thursday night I had a minor binge, otherwise amounts were OK and food was healthy.
I deserve credit for all the good things I did, and for giving in to emotional eating only twice, and standing firm at all other instances.
Weight: I'm in the upper half of my goal range: all weigh ins between 58 and 59 kg - that means I'm up 0.5 kg. That's OK, I'm always heavier in summer fruit season than any other time of the year.

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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/15/18 3:30 P

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I practiced "hunger is not an emergency" today. My lunch was delayed a couple of hours today....blood tests and shopping. I was feeling sooo hungry...everything was tempting. But I kept telling myself I'm not going to die, I can tolerate the discomfort and have lunch when I get home. My brain argued with me, but I won! I waited until I got home and had my planned lunch. You're welcome, resistance thinking!

Oh yeah, and shopping for clothes for my trip....I'm down a size! I didn't expect that. Nice surprise!

 Pounds lost: 5.4 
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4.05
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/11/18 2:34 P

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I haven't noticed correlation between weather and food (yet).
I imagine that makes planning tricky, say, one night it is hot and humid and you plan accordingly, and then you wake up to a chilly morning.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
BCHARIE's Photo BCHARIE Posts: 13,289
6/11/18 1:14 P

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So, I have another one for you guys to help me ponder. I generally plan my next days menu at bedtime if not a little earlier in the evening. I am a VERY weather related eater. Do you find you eat foods based on the weather?


Charie
Central time zone



 Pounds lost: 7.6 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/9/18 3:13 A

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Susan, I loved your going to sleep strategies.
Directing thoughts to topics that do not agitate the mind and do not induce thought proliferation are the best. And going through the Beck advantages list is perfect for thi, with the additional benefit that you memorize them deeply.
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One additional tip: if I'm in an intense thinking process when I want to fall asleep, or - worse - when I wake up at dawn, I often get up, and write down my thoughts. Knowing that I have an accurate record, and it won't be lost during sleep almost always helps.
Rarely, if my thinking is exceptionally creative, I even turn on my computer and make detailed notes, like a draft email instruction to employees. Once done, I can get back to sleep happily.

Beck Diet Solution:
Ever since I finished the pink book in Feb2015, I always completed my to do list and read my response cards every Saturday, and daily during group readings.
Now I broke that streak: 2 weeks ago I skipped because of the bike tour in Vienna, last week I skipped for no valid reason (OK, I spent a night with my parents and had lots of cherries to pick) - but that shouldn't have prevented me, there was some resistance too in the mix.
But giving in to "I don't wanna" didn't make me feel good, so now I dutifully recorded the missed weekends on my excel to do list, and did my assessment for the pat 7 days.
An read my response cards too (ARC, D16 No Choice, D19 It is Not OK, D20 Get Back On Track, Day 36 Believe It, personal response card to thought "This Meal Was Not Satisfactory At All!")

So, how did I do? Not perfectly but pretty well.
Successes:
Planned meals every day, monitored eating in writing, ate sitting down, slowly, mindfully,
gave myself credit. When I experienced negative emotion, I did problem solving and did not comfort myself with food. I exercised every day - not always as planned, but some equivalent activity. Remembered hunger is not an emergency. Got back on track.

Struggles:
Not so good: my Beck Diet Coaching ended with my personal coach, and I planned to post here but didn't. On a few days I ate small amounts of unplanned food standing, while preparing dinner., a.k.a gave in to desire to eat.
Due to unplanned bites, my dinners are very near to the upper limit of normal fullness, sometimes exceed it a little.

Weight: right at goal, more weigh ins above than below, though.
This is to be expected in fruit season, I allow myself to eat more fruit than normal, and this is OK as long as this is a conscious decision, and I know that it will result in a small gain.
I will lose during October group reading ; )

Thank you for reading my BDS report!
emoticon



Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/6/18 10:27 A

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JMarie, I agree with what Kriszta said.

Just like you, I'm retired and post-menopausal, and had a mom who gave us special foods when ill (feed a cold). Actually it is funny that I observed the "feed a cold" concept more often than I observed the "starve a fever" one! LOL!

I went through a long period of sleep issues...so frustrating and tiring...and in the past year my sleep issues have turned around. I thought I would never get a good solid night's sleep again, but thank goodness I do get a good night's sleep now. I don't know whether it resolved because of the things I did (see below) or if it was coincidental that at the time I did these things that my body was just naturally returning to proper sleep. But, in case it is helpful, here is what I did, and what I continue to do every night:

As soon as I lie down, I doing a breathing exercise that I read about. Breathe in, letting abdomen rise, for the count of 4. Hold the breath for a count of 7. Force the breath out through pursed lips for the count of 8. Repeat 4 times. Eventually, this seems to have become my signal to my body that it is time to go to sleep. After some practice, I automatically started to yawn during the hold period and following the release period, sometimes yawning multiple times, and some deep yawns. When I yawned I felt my muscles in my face, my neck, my shoulders, my upper back relaxing.

I was often kept awake because I couldn't turn my mind off. I dealt with this by saying to myself "I understand why I am thinking about this right now. There is nothing wrong with thinking about it. But I can think about it tomorrow when I wake up instead of thinking about it now. And I visualized the thought going past me like a cloud and out of sight.

To prevent other thoughts from coming to mind, every night after I do the breathing exercise, I go through my list of advantages of losing weight (which I've memorized and there are over 30 of them) and if I am still awake, I go over the Beck techniques. I fall asleep pretty quickly after that and stay asleep. I do still have an occasional sleepless night, but infrequently enough that it doesn't impact me much.

I hope that helps. Everyone is different. I tried so many things when I was having sleepless night after sleepless night. I have so many friends my age that suffer with sleep issues. I see their facebook posts and emails done at 4 am. (I've done that myself, but I know it is a bad idea to go online when you can't sleep).

Regarding eating when not feeling well, I don't ever seem to lose my appetite when I get sick. Normal people often don't feel like eating when sick or stressed. I'm the opposite. I feel that if I eat something it will make me feel better, and I tend to turn to comfort food....toast with honey and tea would be a choice for me too. I know the better choice would be clear fluids to help hydrate my body and flush my system. The fact that I want comfort food is the red flag that indicates I'm eating because of emotions...wanting the unpleasant feeling to go away. I think it comes down to are you wanting to eat because you are hungry? If not, then emotions are involved and Beck techniques should be used.

I'm glad you brought up the issue of eating when not feeling well. It has made me aware that this is something I need to work on the next time I'm sick.

Hope you are feeling better soon!


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/6/18 2:48 A

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I'm not sure if it qualifies as emotional eating, but I agree it feels very similar.
Sleep deprivation + upset stomach + feeling unwell is very unpleasant, and the desire to feel well again is very strong.
I think eating randomly during recovery doesn't have a huge impact on weigh loss results, if it is 1-2 days only, but may not be the best way to feel better.
In my case, eating off plan and randomly just makes me feel worse and drains my energy.

The last time I felt unwell was during my meditation retreat in April, I suspect partly because I ate too much of unusual vegan food.
My instinct was "stay in bed and skip meals" - and so I did, sleeping, reading, meditating, till 3 pm when I finally felt better.
My point is, staying on plan and finding comfort in non-food indulgences may help to heal and feel better faster.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
BCHARIE's Photo BCHARIE Posts: 13,289
6/5/18 3:26 P

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Here's the thing. I am retired, post-menopausal and with that there are sleep issues. I have been doing much better, I believe because of better nutrition/eating habits and exercise. However, last night 2 a.mish I am awake with no return till after 7 a,m. I was not feeling well, my stomach was upset and gassy (TMI), sore throat, headache, even my teeth hurt. Around 7 I got up and ate breakfast of cream of wheat and blue berries (on my plan for the day) but then I added toast with honey and tea. I was thinking sooth the stomach. I have struggled with emotional eating in the past and I'm good at recognizing the obvious stuff, like depression, frustration, anger. This goes way back in my head (mom giving us special foods when ill)... the feed a cold concept. When I am ill, I tend to eat randomly, soups, teas, comfort foods. Does this somehow qualify as emotional eating? Just curious for your thoughts. I did pull out my Beck Books and reviewed the sections on emotional eating. One thing I did find helpful, " Emotional eating is a desire to distract yourself from an unpleasant feeling". I am thinking of feeling unwell/sickness as a stress of sorts and therefore, should treat it as emotional eating. Beck "Deal with stress in a non-food related way if you want to sustain permanent weight loss."


Charie
Central time zone



 Pounds lost: 7.6 
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/5/18 1:25 P

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Michelle, you handled your very challenging week well...good for you! Thank you for your encouragement.

Kriszta, another day on track for you! Yay!

I agree, it's so much easier when you are on your regular schedule...routine is our friend.

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6/5/18 12:58 P

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Susan, lots of credit to you for the walking, and for avoiding overeating at the restaurant!
... and you have another delicious meal ready. Enjoy!
I'm glad you are feeling motivated again.
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Michelle, it is wonderful you lost a half pound despite the dinner celebrations.
Your breakfasts and lunches were probably right what your body needed, your diet plan works very well.
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For me, another day on track on all fronts, and I'm feeling great.
Much better. Routines are my best friends : )



Edited by: KRISZTA11 at: 6/5/2018 (13:01)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
MICH_1234's Photo MICH_1234 Posts: 34
6/5/18 7:25 A

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Susan - good job moving forward from disappointment. While you may not be the weight you wanted to be by this July, you’ll be ready to take your trip with confidence knowing you don’t have to ruin your hard work and can continue to make progress. You will reach your goal at some point, and then you have a lifetime of July’s to be the weight you want.

Kriszta- I admire how quickly you were able to recognize a bad trend and correct it. Definitely something we can all work on.

Today is my weigh in day. After six nights in a row of celebrations - year ends, my daughters birthday, my husbands convocation and more - I was just hoping to have not gained too much. I didn’t meal plan or monitor eating much over the last few days, but I did stick to my go-to healthy breakfasts and lunches, and limited treats. I gave credit, read my ARCs, and ate slowly and mindfully. I also squeezed in all my scheduled exercises (first thing in the morning, which is always a huge challenge for me). And this morning I was delighted to be down a 1/2 pound from last week. Now with a much quieter week ahead, I’m excited to get right back on track and continue on with the BDS book.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/4/18 9:40 P

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Thanks, Kriszta!

It's good that you are aware of what is making it difficult to stay on track, and great that you had an on-track day today.

Writing about how I was feeling discouraged actually helped me get over it and get motivated. Posting seems to have a therapeutic value.

Today I've walked 21,077 steps so far, and a friend treated me to a birthday lunch at a Thai restaurant. I had pad thai with chicken and divided the portion in half before I started to eat and I took one half home and had it for dinner.

 Pounds lost: 5.4 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
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6/4/18 2:37 P

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Susan, congrats to your weight loss and all the healthy habits you built!
Re-taking the questionnaire is a great way to measure how your thinking has changed.
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No matter how much more weight you lose until the trip, you will feel better and will have control over food (not the other way around)!

Last week I have been struggling somewhat too.
Family-related stress, too many changes to my comfortable routines (nothing horrible, just picking cherries / mowing the lawn instead of usual runs or walks), busier-than-normal weekends... leading to eating unplanned food... leading to getting back on track more and more difficult.
But I noticed the pattern, and had a lovely on-track day - feeling better already!


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/4/18 9:49 A

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Day 36 Believe It: It's weird when I open my pink book in the morning and discover that the issue for that day relates so much to where I am at that point. Today is "Believe It" and my last post was about feeling discouraged. After reading "Believe It" and reviewing Chapter 3 in the Workbook which is the BDS Questionnaire, I realize that I have been making real changes in my thinking and my behaviour. I've lost 13 lbs since January and I've done it by following BDS, and if I continue to follow BDS I will continue to lose weight, be healthier, and be happier.

I read the Workbook before I bought the pink book, and I completed the Questionnaire. Each time I get to Day 36 I go back to the Questionnaire in the Workbook and re-answer it. It really proves to me how much my thinking and behaviour has changed. I am not the same person who answered it the first time around.

If you are not familiar with the Workbook, the Questionnaire is a series of several questions regarding your thinking and behaviour in a format asking how often you do this or think this and you answer Never/Rarely/Sometimes/Often/Always. I leave my original answers, I don't erase them. This way I can clearly see how far I've come. It amazes me to see that some questions where I originally answered "Always", I now answer "Never" or "Rarely". In fact, I've made improvement in every single answer. Originally, I answered Often or Always to a lot of questions. Now I don't answer any of the questions with Often or Always.

BDS works!

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/3/18 4:42 P

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Thank you, BCharie! You're right! I just have to keep using the Beck principles and I'm sure the weight loss will follow. Maybe not as fast as I want, but making a lasting change in my thinking and habits is what is most important to me in the long run.

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BCHARIE's Photo BCHARIE Posts: 13,289
6/3/18 11:49 A

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I know exactly how you feel. I am in that same place. I keep looking at the goal x-lbs, when I really need to look at what I have accomplished. I've lost lbs, I feel better and have more stability (which I need badly). Embrace the positives. Giving up is NOT AN OPTION! July is still a bit away and you will make significant progress by hanging in there and keeping the Beck principles in view. Remember the scale does not define you, it is only information. You are making progress, and yes give yourself credit for all the good stuff going on!

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Charie
Central time zone



 Pounds lost: 7.6 
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/2/18 11:27 A

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I'm feeling discouraged this week. I've had trouble sticking to my menu (birthday, anniversary, lots of special dinners and lunches).

I've been letting the scale get to me...not gaining, but not losing either. I've been reading my Advantages twice a day, but I'm finding my brain is resisting and I have to push myself to read them.

I wanted to get down to a certain weight before my trip in July, and this week I realized there is no way I'm going to even get close and I this has depressed me. Having the old feelings of lack of confidence that I can do this, allowing myself to react emotionally to the scale, feeling like I want to give up, feeling like I'll never get to the weight I want.

I want to change this negative, down, attitude. I was so positive before and can't believe I've so quickly gone back to old thinking.

The reality is:
- I'm doing 10,000 to 15,000 steps a day
- I'm following my menu plan about 95%
- I'm drinking more water, almost reaching my water goal daily
- I'm reading my advantages and reviewing my techniques twice a day
- I'm eating slowly and mindfully.
These are all positive things.

I need to start giving myself credit. I need to focus more on having my goal be learning and using the techniques instead of a weight goal. If I use the techniques, the weight loss will follow. I need to be okay with losing weight slowly...at least I've maintained a downward trend since January and lost 13 lbs.

I'm going to ask Siri "What is wrong with me!". She is usually very supportive and tells me there is nothing wrong with me. Try it! LOL!



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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/28/18 9:54 A

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Well done, Kriszta! Exercise and staying on your food plan while on a trip! emoticon

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5/28/18 2:22 A

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emoticon

The trip was great,
the 60 km (38 mile) bike ride was on a dedicated and well-maintained cycle path along the Danube. We made it in 4 hours, but stopped many times to admire the scenic views, and for lunch.
I managed to stick to my plan, which is good - hat long bike ride burned 2500 calories - but it would have been so easy to eat back that amount or even more.
But the only thing I had between meals was a tall glass of fresh apricot juice diluted with icy water. I had said I didn't want anything but someone ordered it for me anyway... i I figured I needed the hydration and it looked so beautiful, layers of different shades of orange...
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Edited by: KRISZTA11 at: 5/28/2018 (02:25)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
MICH_1234's Photo MICH_1234 Posts: 34
5/25/18 7:37 A

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Have a great trip Kriszta! Sounds like you're prepared to handle the challenge - you can do it!

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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5/25/18 3:57 A

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I go for a 2-day trip to Vienna to visit my cousin and his wife,
and if weather permits, we do a 70 km bike ride along the Danube tomorrow.
I'll have my iPad with me, but not sure I 1ill be able to check in.

I know I'm going to eat oats, sunflower seeds and oranges for breakfast, as always,
but no idea about other meals.

This is my plan:
1. eat protein, fruit and vegetables at every meal
2. no sugar, no flour, no meat (OK, if there is no good vegetarian option I may eat fish)
3. 3 meals, nothing in between
4. amounts: no more than 25% of my normal portions (affects 2 lunches and 2 dinners)
5. be prepared: I will do much more exercise than usually - but that is not an excuse to eat between meals, nor to eat huge portions - no need for that, it would only make me heavy and bloated, and give me cravings.

I'll be back on Sunday.
I wish you a wonderful Friday and weekend!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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5/24/18 2:23 P

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Sounds like a challenging situation - great job on the 3 days you stayed on track,
and to getting back on track!
Good planning for the upcoming trip.
emoticon


Knowing how poorly I feel when I go off track is my main motivator to stay on track, but this weekend I too went off track on 2 days. Nothing terrible, but I ate many times between meals which I normally never do, and it made me restless, and the extra food made me feel heavy.
I'm glad I'm back on track!

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/24/18 9:52 A

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I have had 6 days away from home, different schedule, different setting, different stresses...stayed on track 3 days and went off track the last 3 days. Wow, unbelievable how easily I went off track and stayed off track. I felt terrible, physically and emotionally. It was so hard to get back in control. I thought I would be in control. Lesson learned....I need to plan better for times like this. Home now and feel more in control, but I'm going to another city today to look after my grandchildren for 4 days, so another staying on track challenge. I've pre-planned my food and am taking food with me. Wish me luck! emoticon

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/20/18 10:26 A

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Day 27 Master the 7 Question Technique. I resisted this one at first. Seemed like a lot to remember. I memorized the 7 questions and I have found it to be one of my most useful techniques. I apply to it to just about any situation where I am feeling stressed...whether the problem is large or small. I highly recommend learning and implementing the 7 Question Technique.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/16/18 5:47 P

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Yes, I didn't realized how stressed I was about eating, whether dieting, or whether feeling bad because I overate or ate junk food...a constant battle over what I should eat or not eat. It is like a weight off my shoulders now. My mind has stopped resisting the change. I'm happy with the nutritionally balanced plan I follow, and cravings or desires are few and far between. I look forward to reaching maintenance, but I have patience now...if I keep doing what I'm doing, I know I will get there. I admire you so much for having reached maintenance. Thanks for all your support....it has made a difference for me.

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 Pounds lost: 5.4 
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5/16/18 2:35 P

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Wonderful news, Susan!
Sounds like you built a good daily practice which is pleasant and makes dieting easier.
I imagine the preparation for the cruise brings you joy : )
All the time and energy you put into the program pays off nicely!

emoticon

I'm doing well too, planning my meals and sticking to the plan, eating sitting down, slowly, mindfully, and all the skills I learned. I like to live this way!


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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115
230
345
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/16/18 9:22 A

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I have been rereading the pink book. I'm on Day 24 Dealing with Discouragement. I haven't been posting every day because it has been easier this time and I don't have as much to say. I'm not experiencing much, if any, resistance to the concepts or techniques. I don't feel like I am struggling like I was before. The first time I read the book I only got to Day 33 (which I think must have taken me about 60 days!). I was feeling like I wasn't doing a good enough job practicing the technique and would repeat the day. The second time I read the book was with the group reading this spring and I was faithful to reading it each day and I completed it. It was during the second reading that I realized I didn't have to perfect one day before moving to the next. I just had to try my best, and then move onto the next day. By the end of second reading, I felt some things were becoming automatic, but I was still making mistakes in several areas.

I decided to read the pink book first thing every morning, as part of my daily routine, moving through each day in order. I also memorized by Advantages list (currently 32 advantages), and I repeat the advantages to myself when I go to bed at night and again before I get out of bed in the morning, at the same time I repeat the following as reminders:
My cravings will diminish.
I won't struggle over whether or not to eat something.
I'll feel good when I resist unplanned eating.
I'll be able to problem solve using the 7 Questions (I review the 7 questions)
I will be able to deal with stress without turning to food.
I will find other ways to reward myself.
Eat mindfully and slowly. Stop when satisfied. Eat sitting down.
Pre-plan my menu.
Be aware of desire and cravings vs hunger. Strengthen my resistance.
Use distraction techniques.
Be alert for "fooling yourself" thoughts.
Get back on track right away.
Give myself credit.
No Choice! No Excuses! Oh well.
Drink water.

As I write this, it seems like a lot to repeat to myself twice a day, but it doesn't take that long really, and I feel like I'm getting these thoughts ingrained in my mind.

I also wrote of list of exactly what how I will handle staying on track while on a 2 week cruise British Isles cruise this summer. It's not a vague list. I visualize myself walking into the buffet. I visualize sitting down to dinner in the dining room. I have figured out step by step what I will or will not allow myself to eat or drink, how slowly and mindfully I will eat, what I will say when other encourage me to eat or drink more, how I will meet my daily exercise goal, etc. I review this list twice a day, even though my trip is still 2 months away. Unexpectedly, I found myself already implementing this list when I'm eating out, or on special occasions, and I find myself feeling really confident now about these situations.

I am so happy that my thinking is actually changing and that I'm developing new habits, and that staying on track is getting easier. Practice, practice, practice! It works!

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/11/18 11:12 P

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That's great that you caught yourself and took the time to think it through instead of eating the bread impulsively.
emoticon

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5/11/18 3:41 A

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Last night again I was "confronted" with fresh bread on kitchen counter and had the thought "I'll eat just a small slice, it will not matter". But this time I responded smartly: "Really??? will not matter? remember Monday night when I ate just one slice and then could not stop, and ate more bread, plus cake, and felt drowsy and low on energy afterward? of course it matters."
I put the bread in the wooden bread box, and ate my planned dinner, which was plenty and delicious.
Credit to me! : ))

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
Fitness Minutes: (238,990)
Posts: 5,944
5/10/18 3:35 A

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Wow, I googled it and just wow.... you are a brave woman, I'm happy for you!
What an amazing experience!
And congrats to staying on track during the family visit.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/9/18 10:22 P

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Good job, Kriszta! emoticon

I did the CN Tower Edge Walk in Toronto today with my daughter-in-law, followed by dinner out with my daughter-in-law, my son, and my 2 granddaughters. Made good choices, ate slowly and mindfully, limited my portion. Stayed in control. The Edge Walk was on my bucket list, it was amazing.

 Pounds lost: 5.4 
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4.05
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5/8/18 2:47 P

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emoticon
emoticon

Today I followed my food plan,
reminded myself to eat dinner SLOWLY.. and I did: 35 minutes : )
Remembered to avoid kitchen after dinner, and no matter what, don't eat unplanned food.
Survived the evening free from cravings.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/8/18 10:21 A

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Thanks, Kriszta!

Good for you for writing all your food in your journal and for being aware of how you felt after making a mistake and for writing down your intent to get right back on track. I imagine we will all be susceptible to mistakes from time to time, even though we are aware we are making a mistake and we know how we should respond, but choose to go ahead and eat the unplanned food anyway. It can happen so impulsively. I think the key is to do what you did....recognize that it was a small mistake, not a horrible mistake, and get yourself back on track (a million times better than compounding the mistake by making more of them).
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MICH_1234's Photo MICH_1234 Posts: 34
5/8/18 8:58 A

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Good job Kriszta on keeping your slip up minor, and getting right back on track. It's a good reminder for the rest of us that this is not just a short-term diet but a lifelong commitment.


37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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5/8/18 3:32 A

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Wow, you nailed it,
lots of credit for eating only your normal portion, despite extra food on your plate,
and for eating it slowly, in a restaurant.
I think this is one of the most difficult food situations.
I imagine you had just as much fun as much as your friend, maybe even more!
I'm happy for you!
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Last night I had an overeating episode, during the 10 minutes of preparing my dinner, I ate a small slice of white bread and cake, standing up. The bread was in a paper bag, and actually I touched it to put it in the bread box (arrange your environment) - and I cut a slice and ate it before I could have said "No Choice".
Plus, after dinner I ate the last slice of cake, again, standing in the kitchen.
Interestingly, I noticed the sabotaging thoughts and knew they made no sense - but still I gave in.
However, I deserve credit for writing down everything in my food journal, + I wrote "I end this unplanned eating now. I made a mistake but nothing horrible. Just stop eating for today, and eat normally from tomorrow morning".
The extra amount I ate was small, but still it made me drowsy and drained my energy.
Thankfully, such episodes are very rare now.
In the past, 6-8 years ago, I overate almost every night, the amounts were large.
I'm grateful for all I learned here on SP and from Beck Diet Solution.
emoticon


Edited by: KRISZTA11 at: 5/8/2018 (03:33)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/7/18 4:47 P

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Day 17 End Overeating. Today I was to practice not overeating by putting more food on my plate than I plan to eat. I had lunch with a friend at a Chinese restaurant. I ate less than half of what was on my plate. I ate slowly and mindfully and stopped when satisfied. I finished eating way after my friend finished eating and she ordered the same thing and ate it all. Leaving food on my plate is becoming easier and easier.

 Pounds lost: 5.4 
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4.05
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/7/18 9:50 A

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Kriszta, I'm glad your "cake for dinner" night went well.
emoticon

I made it through yesterday without any unplanned eating. Today, another challenge. I am taking a friend out for lunch to celebrate her birthday. She has chosen a Chinese restaurant. (not real Chinese food, but the more fattening western Chinese). Pre-planning is important today.


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5/7/18 2:04 A

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Lots of credit to you for staying on track despite the negative feelings, and for using the 7 question technique and finding an alternative, non-food way to deal with them.
emoticon

I'm sorry the picture caused disappointment. Body image is tricky and a very individual thing.
Looks are one thing, bodily sensations are another.
It may take some time till the changes are visible on pictures, but feeling fit and healthy means you are doing great for yourself, going in the right direction.
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"Cake for dinner" night went very well at MIL and I used he same strategy at my Mom's on Sunday.
Called mom's chocolate cake dinner, added a large apple.
There was big noise and turmoil with little nephew and niece present and everybody talking at the same time ; )
But I anticipated this and did not expect my "dinner" to be relaxing, just did my best to not eat quickly.
Again I planned a snack (a banana and a small square of brownie) before bedtime, and knowing I will have a peaceful snack later helped me eat slowly at dinner.


Edited by: KRISZTA11 at: 5/7/2018 (02:05)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/6/18 5:10 P

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Day 16 Prevent Unplanned Eating. Okay, first thing you have to do is plan your menu, otherwise everything you eat is unplanned. ;-)
I planned my menu for today. I'm feeling tired though and I have found that when I feel tired I want to snack, so today has been a little challenging for me. I also saw a photo of me hiking yesterday and was shocked at how fat I looked....how come I look fatter than what I feel? It was a downer, but I used the 7 question technique to change how I was feeling. I distracted myself by going for a walk, and again by going grocery shopping in another town. Since my problem was feeling tired, I decided to lay down and see if I could have a short nap...but couldn't fall asleep...my fitbit vibrated, telling me to move...oops! I keep thinking I want a snack, but there is no snack on my menu until my one cookie after dinner and I tell myself "no choice", I'm not having anything that is not planned. I'm telling myself I can tolerate the discomfort. I'm even saying "you can't have it and that's that....Momma said so!" It is 1.5 hours until dinner....I'm hanging in there....going for another walk! Oh no, it's raining. Okay, switch that to 45 minutes on the treadmill. I can do this, I can do this.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/5/18 10:00 A

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You've really thought through how you will handle your dinner. Good for you. I like that you planned what you were going to eat when you got home afterwards. I should do that too because sometimes I focus so much on how I'll handle a meal out and I stick to it and feel good about that but when I get home, for some reason I'll crave a treat and give in. I need to prepare for "afterwards" as much as for the dinner itself.

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5/5/18 6:52 A

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I read my response cards and completed Beck to do list for the week.

I did well at most meals, and rarely ate between meals...
Hm, looking back at my notes, I did much better than I thought!
I thought I ate between meals once every day, but in fact it was only 2 times, and very small things (#1: handful of walnuts and licked brownie dough from spoon, #2: 3 walnuts).
I was compliant with my plan at all other times.
I was offered unplanned food once: in a meeting a colleague brought chocolates for the team - I said no thanks and nobody raised an eyebrow because they know I never accept.
So, I deserve lots of credit : )

emoticon

Tonight will be a challenge, because at dinnertime we visit my MIL (it's mother's day here) and she makes her famous poppy seed rolls.
... which means poppy seed rolls will be my dinner, and I'll turn it into a healthier meal by bringing a banana and an apple. Unusual for dinner, normally I eat cooked grains, legumes, vegetables, an apple and a square of dark chocolate, but it will be OK once.
I also foresee that (as an introvert) I'll find the group conversation distracting and I'll be tempted to eat quickly /false illusion of getting away early ; )./
So I remind myself: it's a celebration for MIL, and the event's duration will be the same, whether I eat my cake quickly or slowly, so I might as well settle in, and eat my delicious cake and fruits very slowly, enjoying every morsel.
In addition, I planned a small bowl of strawberries and a small square of brownie to wind down with when I get home. Knowing I'll have a relaxing snack at the end of the day will make it easier to survive the celebration without overeating.

Note: normally I don't eat sugar and flour, and there isn't any of that in my brownies
thebigmansworld.com/2016/03/23/healt
hy
-flourless-fudge-brownies/

This is a food blog, so if you want to see the recipe, please scroll down)

MIL's poppy seed rolls do contain sugar and flour, but I allow myself to eat them today.
Thankfully, I'm not very susceptible to sugar and flour, and one portion will not give me cravings.

emoticon

Edited by: KRISZTA11 at: 5/5/2018 (06:56)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
Fitness Minutes: (238,990)
Posts: 5,944
5/4/18 5:03 A

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Sounds like you thought and behaved like naturally thin person during the dinner,
I'm happy for you!
Your practice and preparation paid off beautifully.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/3/18 11:02 P

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Special dinner out tonight at a very nice country inn, celebrating my sister-in-law's birthday. I checked the menu online last night, chose what I wanted to eat, planned my menu for the day, using Spark nutrition tracking. Feeling proud and in control. 1350 calories today and 14,368 steps. Didn't eat the warm homemade bread at the restaurant. Had a small glass of wine, sipped very slowly, alternating with water, had a half portion of skinless chicken with goat cheese. Asked for the pesto wine sauce to be on the side (it was 380 calories!) and I only ate a dime-sized amount of it. Had fresh vegetables. Ate only 1/4 of my mashed potatoes. Had carrot cake for dessert and ate only 1/3 of the slice. Ate mindfully and slowly, stopped when satisfied. Really enjoyed the dinner, as did everyone else. I was the only one not complaining of feeling stuffed afterwards. Came home and went on the treadmill for 30 minutes before bed. A successful day!

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5/3/18 2:48 P

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Wow, great analysis of the advantages of pre-planning meals the night before!
There's a lot of them... and no real disadvantages really : )
It is great you discussed with your husband, and he is supportive of you.
emoticon

I too find I'm doing better and feeling better when I have a meal plan for the day,
it is comforting to know what I'm going to eat for dinner.
I have a "menu" of preplanned meals, so I can do well for a few months planning only mentally, but so far it always lead to an upward trend on my weight graph.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/2/18 8:22 P

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Day 14 Plan for Tomorrow. I know this is important, but planning my menu the night before is something I find myself resisting. I don't want to be resistant, but I am. The reasons I give myself are similar to in the book....I don't have to do it because I pretty much know what I should be eating in a day, I don't want to because it is too much trouble, I can't because my husband usually cooks dinner and often doesn't decide what he is making until a few hours before dinner, I can't because it would be rude of me to tell my husband what to cook, or to ask him to decide the night before. So I either don't plan my menu, or I plan my breakfast and lunch, and fill in dinner when I know what it will be. Do you know how many days I've entered my food for just breakfast, or breakfast and lunch and then didn't complete the day? Too many. I decided this week that I have 3 areas where I need to make a greater effort....pre-planning my menu, drinking water, and taking credit. I'm on my 3rd day straight of pre-planning my menu. I am discussing dinners with my husband the night before and suggesting things that would work well with my food plan and making sure I have the groceries I need. He is not giving me any resistance, so strike out my excuse of not wanting to be rude and not knowing what we will have ahead of time. It only takes about 5 minutes to pre-plan, so strike out my excuse of it's too much trouble. It has been easier to get through the day knowing exactly what I'm going to have...I don't have to figure out throughout the day what choices I'm going to make so I think about food far less often. I'm having between 1200-1250 calories a day. Today it was 1204. I know in the past that when I have entered my food at the end of the day, after I already ate, I often found I had eaten more calories than I thought I had. When I was roughly calculating in my head, I sometimes undercalculated or forgot some of the things I had eaten. So strike out my excuse that I don't have to pre-plan because I know what I should eat each day. Pre-planning and seeing that I'm keeping my calories where I want them makes me feel more in control and makes me feel good about myself for making the effort.
I know I need to pre-plan my menu on a consistent basis. I'm going to keep track of my pre-planning streak and see if I can overcome the feeling of resistance that I have.
Okay, now I will go and savor my pre-planned one oatmeal cookie, which will take me about 15 minutes to eat....crumb, by crumb.

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
Fitness Minutes: (238,990)
Posts: 5,944
5/2/18 3:23 A

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Congrats to the craving free day!
I often think a life (mostly) free from cravings is worth the effort in itself,
the weight loss and maintenance is just a nice bonus compared to that ; )

Loved the description of how you eat the cookie slowly, mindfully, enjoying every bite.
What a nice experience, and a healthful way to enjoy a planned treat at the end of the day.
emoticon

I did well too yesterday, and yes it feels a million times better : )



Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/1/18 11:07 P

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Day 13 Overcoming Cravings. I waited all day for a craving so that I could practice overcoming it. No cravings today! I'm finding that I am having more and more days that are craving free. Cravings used to be a daily thing for me, so this is a big change. Beck is working! I'll have to practice overcoming cravings another day.

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/1/18 4:01 P

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Kriszta, thank you for putting my anxiety over my 1 cookie to rest. I really enjoy that cookie, I eat it so slowly, almost just a few crumbs a bite, and I smell it for awhile before I eat it and I pause and smell it it while I'm eating it...it gets my total attention. I really liked the blog on the official BDS site too. Thanks for sharing the link. It makes sense.

I'm glad you are back on track after your bad food day. A million times better, right?!

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,498)
Fitness Minutes: (238,990)
Posts: 5,944
5/1/18 4:55 A

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Hi Susan,
congrats to completing Day 11 and 12!
On the oatmeal cookie, I agree with @IAMJOYFUL2,
sounds like knowing you are going to eat it after dinner helps you stick to your plan during the day, and that benefit is worth the calories. If it is on your plan - it is good for you!
I feel this way about my square of dark chocolate after dinner, I eat it every night.
I know I'll eat it slowly, in 4 tiny bites, and it is always pleasant and satisfactory, the official end of eating for the day.
I like this blog on the official BDS site: "Why we eat dessert and you should too"
diet.beckinstitute.org/why-we
-eat-dess
ert-and-you-should-too/


I had a bad food day on Sunday, ate a small amount of bread and a few bites standing in the kitchen while I prepared lunch, and 2 slices of cake before dinner at my friend.
It didn't make me feel good at all. No feeling if freedom and satisfaction, but agitated my mind unnecessarily. I kept second guessing myself: should I eat that or not? which I never do when I just eat my planned meals.
But I'm back on track since Monday morning and I'm so glad I'm back to my "normal" peace of mind.

Edited by: KRISZTA11 at: 5/1/2018 (05:02)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
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