Breakfast: Skipped
Lunch: Mellon
Dinner: Cajun Chicken Panini and cheese and wedges and Mayo
Snacks: Chocklate
Drinks: Diet Coke, Coffee + Sweetner + Slim Line Milk
Steps: NA
Notes: I over ate :(
Weight: 121.6 lbs
2012-05-16
2012-05-14
88 Days to go...
Breakfast: Skipped
Lunch: Mango
Dinner: Stir Fried Veg in soy and spray oil and egg
Snacks: Low fat babybell
Drinks: Diet Coke, Coffee + Sweetner + Slim Line Milk
Steps: 10019
Notes: I know I ate little but Im working on my diet at the moment
Weight: 121.6 lbs
Lunch: Mango
Dinner: Stir Fried Veg in soy and spray oil and egg
Snacks: Low fat babybell
Drinks: Diet Coke, Coffee + Sweetner + Slim Line Milk
Steps: 10019
Notes: I know I ate little but Im working on my diet at the moment
Weight: 121.6 lbs
Today I stat my new Challenge....
In 88 I will be travelling to America for GenCon. I have bought many
many clothes for the event that at this point do not fit me. My goal?
Loe 21.6 lbs. Lets go!!!!
2012-02-15
Day 46
Today I'm 122.6 and I am very happy with that.
I know I haven't posted in the last few days, but since I am done with the Beck Diet Solution I don't think I need to post every day anymore. I am happy with my 1 lbs gain because I had the last 2 days off for Valentines and did not exercise or watch my food intake. Last time this happened I gained like 3 lbs. Sooooo WOOOOHOOOO.
I had non diet Soda, Bagels, Takoyaki, Popcorn, Chicken, Chocolate everything and my gain is tiny. So from today back to good food and from tomorrow back to the gym. Back on track, lets get these last 22.6 lbs off and get on with the rest of my life. The next foreseeable binge is on the 13 March for my birthday and I would hope to be at least 114 lbs by then... but we'll see, my losses are never really this predictable.
I had a wonderful valentines with an amazing boyfriend, we had a really nice breakfast, had a fish pedicure, ate nice food and went to see the Descendants. The movie was a little disappointing for me, and I don't know if it was because everyone else said it was so amazing maybe I was expecting more. Also it was a little sad for Valentines day.
Back on track with food and exercise. I cannot wait to lost more of the weight, I can already see it in my body. I can feel getting closer to my desired shape and it feels nice. Just this week I put on some jeans that I haven't been able to wear in a long time :) I have loads of clothes that I would love to wear again so here I come.
I have come up with some NSV's (Non Scale Victories) that I would like to achieve, they are as follows:
- My thighs not to chave when I walk.
- Be able to touch my toes without bending my legs
- Fit into all the cloths in my closet (within reason)
- My belly not to jiggle when I walk
- Run/Jog 5 km without stopping
I know I haven't posted in the last few days, but since I am done with the Beck Diet Solution I don't think I need to post every day anymore. I am happy with my 1 lbs gain because I had the last 2 days off for Valentines and did not exercise or watch my food intake. Last time this happened I gained like 3 lbs. Sooooo WOOOOHOOOO.
I had non diet Soda, Bagels, Takoyaki, Popcorn, Chicken, Chocolate everything and my gain is tiny. So from today back to good food and from tomorrow back to the gym. Back on track, lets get these last 22.6 lbs off and get on with the rest of my life. The next foreseeable binge is on the 13 March for my birthday and I would hope to be at least 114 lbs by then... but we'll see, my losses are never really this predictable.
I had a wonderful valentines with an amazing boyfriend, we had a really nice breakfast, had a fish pedicure, ate nice food and went to see the Descendants. The movie was a little disappointing for me, and I don't know if it was because everyone else said it was so amazing maybe I was expecting more. Also it was a little sad for Valentines day.
Back on track with food and exercise. I cannot wait to lost more of the weight, I can already see it in my body. I can feel getting closer to my desired shape and it feels nice. Just this week I put on some jeans that I haven't been able to wear in a long time :) I have loads of clothes that I would love to wear again so here I come.
I have come up with some NSV's (Non Scale Victories) that I would like to achieve, they are as follows:
- My thighs not to chave when I walk.
- Be able to touch my toes without bending my legs
- Fit into all the cloths in my closet (within reason)
- My belly not to jiggle when I walk
- Run/Jog 5 km without stopping
2012-02-13
Day 43
121.6 still :)
I am still happy about this but would really like a little drop tomorrow. I am really looking forward to being in the teens. I still have cystitus bit its a little better today. I again couldn't fully bear the gym again today, so I did some walking on the incline treadmill. Speed 3.2 and incline 21% for 45 mins, I have to say it was quite a workout. Phew. Other than that I took it easy, did some chores around the house and took a long warm bath.
Food was a bit here and there, had a super late breakfast and then just grazing throughout the day. That's something Im also going to slowly get the hang of.
Ah well, lets see what tomorrow brings.
I am still happy about this but would really like a little drop tomorrow. I am really looking forward to being in the teens. I still have cystitus bit its a little better today. I again couldn't fully bear the gym again today, so I did some walking on the incline treadmill. Speed 3.2 and incline 21% for 45 mins, I have to say it was quite a workout. Phew. Other than that I took it easy, did some chores around the house and took a long warm bath.
Food was a bit here and there, had a super late breakfast and then just grazing throughout the day. That's something Im also going to slowly get the hang of.
Ah well, lets see what tomorrow brings.
Day 42 Practice, Practice, Practice.
I'm still 121.6
I'm not well this Saturday, I have something called cyctitus and its not pleasant. I hope that it will pass soon. So exercise today was dismal, I just tried to get as much walking in as possible. I went to a protest today against ACTA which I feel very strongly about. How dare they dictate to us what we can or cannot see, but more than that I fee that if ACTA, SOPA and PIPA passes that the Internet will never be the same again. The creativity and vitality will be sucked from it and it will be rendered to a television 2.0. I think that will be a sad day.
I was disappointed at the protest, not in numbers, but its content. I was embarrassed to have attended for there were many things said that I fully did not agree with such as the word Fascist being chanted often and the police force (whom was very nice at the protest) being verbally abused. These are not things I agree with and I did not come to protest about and I felt made the protest seem much more like a circus and I feel will not be taken seriously.
The Beck Diet Solution
Practice Practice Practice
So its the last day, and that means I'm 42 days into my diet without a relapse, I have to say that I am very proud of myself up until now. Keep it up! Well, this chapter actually doesn't have much in it. It basically says keep doing what you have been doing. If you slip up, fix the issue and re read parts of the book. That's it, over.
The Beck Diet Solution Review
I have to say I enjoyed the book, very structured and I like to stick to a plan like this. It takeled every angle that I can think of with regards to weight loss and really makes you think in depth of what you are really doing and if you can continue achieving it.
I am not sure if I am in the target demographic of the book, maybe its better suited to some one whom has more weight to lose. I did feel that some of the tasks were unnecessary. However even if only one tasks has helped m, out of the 42, then I think it was a good purchase. I am glad I bought the book and followed the plan. I would recommend it to others, but I do think it will work for a certain kind of person rather than everyone.
I'm not well this Saturday, I have something called cyctitus and its not pleasant. I hope that it will pass soon. So exercise today was dismal, I just tried to get as much walking in as possible. I went to a protest today against ACTA which I feel very strongly about. How dare they dictate to us what we can or cannot see, but more than that I fee that if ACTA, SOPA and PIPA passes that the Internet will never be the same again. The creativity and vitality will be sucked from it and it will be rendered to a television 2.0. I think that will be a sad day.
I was disappointed at the protest, not in numbers, but its content. I was embarrassed to have attended for there were many things said that I fully did not agree with such as the word Fascist being chanted often and the police force (whom was very nice at the protest) being verbally abused. These are not things I agree with and I did not come to protest about and I felt made the protest seem much more like a circus and I feel will not be taken seriously.
The Beck Diet Solution
Practice Practice Practice
So its the last day, and that means I'm 42 days into my diet without a relapse, I have to say that I am very proud of myself up until now. Keep it up! Well, this chapter actually doesn't have much in it. It basically says keep doing what you have been doing. If you slip up, fix the issue and re read parts of the book. That's it, over.
The Beck Diet Solution Review
I have to say I enjoyed the book, very structured and I like to stick to a plan like this. It takeled every angle that I can think of with regards to weight loss and really makes you think in depth of what you are really doing and if you can continue achieving it.
I am not sure if I am in the target demographic of the book, maybe its better suited to some one whom has more weight to lose. I did feel that some of the tasks were unnecessary. However even if only one tasks has helped m, out of the 42, then I think it was a good purchase. I am glad I bought the book and followed the plan. I would recommend it to others, but I do think it will work for a certain kind of person rather than everyone.
Day 41 Make a New To-Do List
I'm 121.6 :)
All is going well this Friday, finally the end of the week. I haven't lost anymore weight but that's ok, Ive had a good loss this week already. I'm glad its the weekend and I get a bit of a break. I have Monday and tuesady off work because of valentines. I'm going to spend it with my boyfriend who is awesome.
I went to the gym this morning and did Spin class as well as body sculpt. I again am proud that I went but I have to start giving a bit more into my workouts and really pushing myself. Just going to the workouts really isn't good enough any more. Also I'm going to have to learn how to refuse cake. At least I know how to limit it to a very Small amount, but we'll see.
The Beck Diet Solution
Make a New To-Do List.
Oh goody another list!! I love making lists :) ! Well, this is the second last day of the book and its just trying to prepare you for the rest of your life. I will make a list of daily things to remember to do and a list of things that have to be completed daily - weekly and then another spontaneous list.
Daily List:
Be mindful of what I am eating
If I over eat don't think that Ive blown it and compensate with exercise
Try and eat as much 'Healthy' food as possible
Monitor My food
Weekly
Do fun exercise frequently
Weigh daily is possible
Discuss my weight with my weight coach
Spontaneously
Take measurements
If weight creeps back on review the maintenance plan and adjust accordingly.
All is going well this Friday, finally the end of the week. I haven't lost anymore weight but that's ok, Ive had a good loss this week already. I'm glad its the weekend and I get a bit of a break. I have Monday and tuesady off work because of valentines. I'm going to spend it with my boyfriend who is awesome.
I went to the gym this morning and did Spin class as well as body sculpt. I again am proud that I went but I have to start giving a bit more into my workouts and really pushing myself. Just going to the workouts really isn't good enough any more. Also I'm going to have to learn how to refuse cake. At least I know how to limit it to a very Small amount, but we'll see.
The Beck Diet Solution
Make a New To-Do List.
Oh goody another list!! I love making lists :) ! Well, this is the second last day of the book and its just trying to prepare you for the rest of your life. I will make a list of daily things to remember to do and a list of things that have to be completed daily - weekly and then another spontaneous list.
Daily List:
Be mindful of what I am eating
If I over eat don't think that Ive blown it and compensate with exercise
Try and eat as much 'Healthy' food as possible
Monitor My food
Weekly
Do fun exercise frequently
Weigh daily is possible
Discuss my weight with my weight coach
Spontaneously
Take measurements
If weight creeps back on review the maintenance plan and adjust accordingly.
Day 40 Make a New To Do List
I'm 122.6 lbs (down 0.2 :))
Today is a carb-day so it began with the gym followed by a bowl of porridge with blueberries. The other carbs I've eaten are 2 baby potatoes for lunch with Mince quorn, low fat sour cream and kidney beans YUMMY. I loved it, but I still always feel guilty after.
Otherwise I'm good, legs are a little sore but not like last week. Ill have no probs with spinning in the morning. I would like a loss before Sunday to add to my weekly total but we'll see. I'm looking forward to valentines next week, I've already decided to cheat a little. Having pancakes for breakfast and going out for dinner. Going to try and keep the carbs to a minimum.
The Beck Diet Solution
Make a New To Do List
This has got my attention, I am forever making to do lists...and its definitely about time I get back on track and stop my little cheats and such. Today is about making a list of all the things that I would like to accomplish during and after the time that I lost my weight.
- Take Pole Dancing Lessons
- Buy some sexy Lingerie
- Go to America
- Actually do some photography
Well, there are some things I would like to do. The book then asks you to try and get started on one of the steps as soon as possible. Why wait until the diet is done? So a mate is coming over tomorrow to discuss our America plans, I am also heading to the darkroom to process some film and lastly I have purchased a voucher for some pole dancing classes that I will put to use soon :).
Today is a carb-day so it began with the gym followed by a bowl of porridge with blueberries. The other carbs I've eaten are 2 baby potatoes for lunch with Mince quorn, low fat sour cream and kidney beans YUMMY. I loved it, but I still always feel guilty after.
Otherwise I'm good, legs are a little sore but not like last week. Ill have no probs with spinning in the morning. I would like a loss before Sunday to add to my weekly total but we'll see. I'm looking forward to valentines next week, I've already decided to cheat a little. Having pancakes for breakfast and going out for dinner. Going to try and keep the carbs to a minimum.
The Beck Diet Solution
Make a New To Do List
This has got my attention, I am forever making to do lists...and its definitely about time I get back on track and stop my little cheats and such. Today is about making a list of all the things that I would like to accomplish during and after the time that I lost my weight.
- Take Pole Dancing Lessons
- Buy some sexy Lingerie
- Go to America
- Actually do some photography
Well, there are some things I would like to do. The book then asks you to try and get started on one of the steps as soon as possible. Why wait until the diet is done? So a mate is coming over tomorrow to discuss our America plans, I am also heading to the darkroom to process some film and lastly I have purchased a voucher for some pole dancing classes that I will put to use soon :).
2012-02-08
Day 39 Keep Up With Exercise
I'm 122.8 :D
Even though I have Chicken Curry. I think the key is having a small dinner and not lots of food before bed time. So that's a new rule I'm implementing. I went to the gym and did an intense Spinning class and then onto Body Sculpt. Woo I was full of energy this morning. And I'm happy to see that little loss.
I am now going to stick to my diet plan, no more little excuses. I have had ice cream, chicken curry, cake in the last days and I need to get my discipline back. I need to learn to control myself so from today I'm being good.
again. BRING ON THE TEENS :)
Beck Diet Solution
Keep Up With Exercise
So far so good. I have been going to the gym for a solid 4 and a half weeks now with only one day off :) I am sooo proud of that.
I don't like exercise, I never did and still don't. I don't think I'm one of those people who never do exercise, then do it for while and love it. Maybe I'm just lazy, but I love sitting on my couch with my duvet and a book or laptop. I work a desk job. I love to sleep. But you never know, maybe I'll start to love it as time passes. Regardless of all that I have gone everyday and I don't plan on stopping until I have at least reached my goal.
I think for maintenance by battle plan will be different. It wont be all about exercise for weight loss. Right now I'm doing all and any classes to lose weight but I would love to find out what I really love to do, what type of exercise will I enjoy on a regular basis. I think doing all these classes is good preparation for that.
Even though I have Chicken Curry. I think the key is having a small dinner and not lots of food before bed time. So that's a new rule I'm implementing. I went to the gym and did an intense Spinning class and then onto Body Sculpt. Woo I was full of energy this morning. And I'm happy to see that little loss.
I am now going to stick to my diet plan, no more little excuses. I have had ice cream, chicken curry, cake in the last days and I need to get my discipline back. I need to learn to control myself so from today I'm being good.
again. BRING ON THE TEENS :)
Beck Diet Solution
Keep Up With Exercise
So far so good. I have been going to the gym for a solid 4 and a half weeks now with only one day off :) I am sooo proud of that.
I don't like exercise, I never did and still don't. I don't think I'm one of those people who never do exercise, then do it for while and love it. Maybe I'm just lazy, but I love sitting on my couch with my duvet and a book or laptop. I work a desk job. I love to sleep. But you never know, maybe I'll start to love it as time passes. Regardless of all that I have gone everyday and I don't plan on stopping until I have at least reached my goal.
I think for maintenance by battle plan will be different. It wont be all about exercise for weight loss. Right now I'm doing all and any classes to lose weight but I would love to find out what I really love to do, what type of exercise will I enjoy on a regular basis. I think doing all these classes is good preparation for that.
Day 38 Deal with Plateau
I'm 124 lbs :)
I was kind of worried as I cheated a little last night with some ice cream. My boyfriend and I went for a long walk and then I got us some ice cream. I went for the dark chocolate. YUMMY. I worked hard not to gain any weight and drank lots of water. I have to get back on track and step it up. I want a loss this week!
Well we'll see. I was good. Went to the gym... ate a little chicken Curry with potato which was not allowed, so instead I skipped my snack and had a small dinner.
The Beck Diet Solution
Deal with Plateau
Oh gosh, I need help with this. I have dieted numerous times before and failed every time when a plateau came about. I have such little will power. Plateaus happen all the time, due to water retention, lack of exercise, over eating, under eating, time of month and many many more.
The book does not really tell you how to combat them but more to expect them and realise that you cannot avoid them. They are a normal part of dieting. Which they are and I'm probably a little more pro active with regards to them. If I'm not losing I usually know why, I know its because I'm slowly going off my food plan, have too many little cheats or not going to the gym.
If I hit a plateau and I know that I have been doing everything right I would probably wait for a few days to a week and if there is still not change I would shake up my food and exercise plan. My body most likely would need some change and is getting complacent so I would increase/change exercise and eat different foods.
Weight loss slowing down is a natural thing, as I get closer to my goal I think it will be harder and harder to shed the excess weight.
I was kind of worried as I cheated a little last night with some ice cream. My boyfriend and I went for a long walk and then I got us some ice cream. I went for the dark chocolate. YUMMY. I worked hard not to gain any weight and drank lots of water. I have to get back on track and step it up. I want a loss this week!
Well we'll see. I was good. Went to the gym... ate a little chicken Curry with potato which was not allowed, so instead I skipped my snack and had a small dinner.
The Beck Diet Solution
Deal with Plateau
Oh gosh, I need help with this. I have dieted numerous times before and failed every time when a plateau came about. I have such little will power. Plateaus happen all the time, due to water retention, lack of exercise, over eating, under eating, time of month and many many more.
The book does not really tell you how to combat them but more to expect them and realise that you cannot avoid them. They are a normal part of dieting. Which they are and I'm probably a little more pro active with regards to them. If I'm not losing I usually know why, I know its because I'm slowly going off my food plan, have too many little cheats or not going to the gym.
If I hit a plateau and I know that I have been doing everything right I would probably wait for a few days to a week and if there is still not change I would shake up my food and exercise plan. My body most likely would need some change and is getting complacent so I would increase/change exercise and eat different foods.
Weight loss slowing down is a natural thing, as I get closer to my goal I think it will be harder and harder to shed the excess weight.
2012-02-06
Day 37 Reduce Stress
Today I weigh 124 lbs :)
I have to say I love my FitBit, I wear it everyday, all day. It doesn't lie to me and tells me everyday what I've eaten and how hard am I working. I can see if I can eat some more or should be more restrictive, but more so I see how many steps I have taken. I usually try to at very least to do 10 000 steps a day, and try and hit the massive calorie burn that they have given me. I usually don't manage to burn that much.
I went to Spin class this morning and the did some form of Body Tone Workout using a stretchy band. I worked quite hard, could have been better, but good for my first time. eating out of bed so early in the morning is beginning to be a challenge, but I've been going to the gym 4 weeks solid now. I cant stop now.
The Beck Diet Solution
Reduce Stress
Judith discuses the fact that stress can stand in the weigh of weight loss and prevent you from being productive. She advises of the following steps to help you reduce steps.
- Make lists and prioritise, write down all the tasks you have to complete and then rank them in terms of importance. Then simply start at the top to complete them.
- Relax, calm down, use and relaxation techniques such as breathing or audio tapes to take you away from a stressful situation.
- Change your mindset, examine why the situation is stressful, is it really worth getting stressed about? Can it be resolved in a more effective way?
Judith mentions that everyone has some 'silly' rules that they live by, such as 'I cant let anyone help me. Its a sign of weakness' or 'I should not let other people down'. Judith asks that we relax these and ask people for help when we need it, no one will think less of us. She asks that you identify your rule and see if you can relax it.
Mine is that people should be able to read my mind. I'm impatient and I expect people to know what I want, how I want it and such. I guess I have to realise that what I am thinking may not be what someone else is thinking, its ok that they did not react the way I wanted and there is not need getting stressed about it or giving them a hard time.
Now I need to put this into practice.
I have to say I love my FitBit, I wear it everyday, all day. It doesn't lie to me and tells me everyday what I've eaten and how hard am I working. I can see if I can eat some more or should be more restrictive, but more so I see how many steps I have taken. I usually try to at very least to do 10 000 steps a day, and try and hit the massive calorie burn that they have given me. I usually don't manage to burn that much.
I went to Spin class this morning and the did some form of Body Tone Workout using a stretchy band. I worked quite hard, could have been better, but good for my first time. eating out of bed so early in the morning is beginning to be a challenge, but I've been going to the gym 4 weeks solid now. I cant stop now.
The Beck Diet Solution
Reduce Stress
Judith discuses the fact that stress can stand in the weigh of weight loss and prevent you from being productive. She advises of the following steps to help you reduce steps.
- Make lists and prioritise, write down all the tasks you have to complete and then rank them in terms of importance. Then simply start at the top to complete them.
- Relax, calm down, use and relaxation techniques such as breathing or audio tapes to take you away from a stressful situation.
- Change your mindset, examine why the situation is stressful, is it really worth getting stressed about? Can it be resolved in a more effective way?
Judith mentions that everyone has some 'silly' rules that they live by, such as 'I cant let anyone help me. Its a sign of weakness' or 'I should not let other people down'. Judith asks that we relax these and ask people for help when we need it, no one will think less of us. She asks that you identify your rule and see if you can relax it.
Mine is that people should be able to read my mind. I'm impatient and I expect people to know what I want, how I want it and such. I guess I have to realise that what I am thinking may not be what someone else is thinking, its ok that they did not react the way I wanted and there is not need getting stressed about it or giving them a hard time.
Now I need to put this into practice.
2012-02-05
Day 36 Believe It
I'm 124 again today,
I'll just have to watch it again today as I get some more starches. This always worries me, I want to lose more weight and certainly do not wish to gain any! I'm happy with my progress so far. Today I had a nice lie in and then went for a 45 min spin class. I also took a long walk and walked several times up and down my building. I still think I'll gain tomorrow, I don't know why. Its an awful feeling, I have eating ok today and work out, everything will be ok tomorrow.
The Beck Diet Solution
Believe It
This chapter is about believing that I can do this, I can lost the weight, I can keep it off and I can do it now and this time. No more repeat dieting, it ends here. I can lose the weight and I am. I have lost 14lbs for EVER
I'll just have to watch it again today as I get some more starches. This always worries me, I want to lose more weight and certainly do not wish to gain any! I'm happy with my progress so far. Today I had a nice lie in and then went for a 45 min spin class. I also took a long walk and walked several times up and down my building. I still think I'll gain tomorrow, I don't know why. Its an awful feeling, I have eating ok today and work out, everything will be ok tomorrow.
The Beck Diet Solution
Believe It
This chapter is about believing that I can do this, I can lost the weight, I can keep it off and I can do it now and this time. No more repeat dieting, it ends here. I can lose the weight and I am. I have lost 14lbs for EVER
Day 35 Get Ready to Weigh In
I'm 124 wow. I was not expecting that.
I think that I'm making a real effort to move around as much as possible when I have some time, walking everywhere. I have also been listening to my body, just because I have all my food with me for lunch and snacks does not mean I have to eat it. If I'm hungry I don't have to eat. I know its such a simple thing, however I always eat, I'm very structured and organised so if I have planned to eat at a certain time I will.
Well listening to my body is a huge change, I'm beginning to see the difference between stuffed and satisfied and feel the onset of hunger. It unusual and uncomfortable at first, but once you feel these feelings you really get to know your body. I feel more in control, I feel that when eventually I go off the 'Diet' I can listen to my body and not forget about it I can maintain my weight.
The Beck Diet Solution
Get Ready To Weigh In
So the book gets you ready to weigh in tomorrow. Again, I do this everyday so not really relevant to me. I guess its about not letting the number on the scale get you down. If there is a lower number all it means to step things up a bit or review your eating plan. Let's see...
I think that I'm making a real effort to move around as much as possible when I have some time, walking everywhere. I have also been listening to my body, just because I have all my food with me for lunch and snacks does not mean I have to eat it. If I'm hungry I don't have to eat. I know its such a simple thing, however I always eat, I'm very structured and organised so if I have planned to eat at a certain time I will.
Well listening to my body is a huge change, I'm beginning to see the difference between stuffed and satisfied and feel the onset of hunger. It unusual and uncomfortable at first, but once you feel these feelings you really get to know your body. I feel more in control, I feel that when eventually I go off the 'Diet' I can listen to my body and not forget about it I can maintain my weight.
The Beck Diet Solution
Get Ready To Weigh In
So the book gets you ready to weigh in tomorrow. Again, I do this everyday so not really relevant to me. I guess its about not letting the number on the scale get you down. If there is a lower number all it means to step things up a bit or review your eating plan. Let's see...
2012-02-03
Day 34 Solve Problems
I'm still 125.8 :)
Wooohooo, you know what that means??? That means 'Goodbye Accelerate' and 'Hello Activate'!!! I get some actual carbs yay.
I went to the gym, hamstrings really sore, so I just walked briskly at an incline on the treadmill for 45 minutes. I did not do the Body Sculpt as they were working on legs. Tomorrow I'll be ok as its Hydrorider. Later today I'll be going on my lunch time walk and later tonight I'll be walking to my hair class in town and back :)
I'm just really happy I didn't gain. If I lose some more weight I'll maybe try to squeeze into my goal dress and see how that goes, or I might post some more measurements. I think in this cycle my loss will slow down but I really hope not I want to work hard to get to my goal.
For breakfast I had porridge with slimline milk and blueberries, it was awesome and for lunch I am having a medium baked potato with quorn mince, kidney beans, low fat sour cream, tomato and Parmesan. :) I seriously cannot wait :)
The Beck Diet Solution:
Solve Problems
Today Judith wants to help with solving problems... its very vague, there are not specifics as to what problems. I mean the whole book is about solving the problem of weight loss, is that what she means? But then she uses the example of a bouncing cheque. Lets see... my problems is...making excuses. Judith asks you to examine this using the 7 questions. I mentioned these a few posts ago here. The 7 Questions are:
What is your thinking mistake?
That making excuses does not resolve an issue, it delays it.
What is the evidence that the thought is untrue?
As when I make excuses to overeat or not to go to the gym I either gain weight or it takes me longer to lose it.
Is there another way of looking at it?
Maybe I should give up on the diet thing altogether.
What is the most realistic outcome of the situation?
That I'll be done with the gym in an hour and I'll feel better for it.
What is the outcome of the negative thinking?
Weight gain or plateau.
What would I tell someone else in my position?
Just get it over with, you'll feel great about it later.
What should I do now?
Go to the gym.
Wooohooo, you know what that means??? That means 'Goodbye Accelerate' and 'Hello Activate'!!! I get some actual carbs yay.
I went to the gym, hamstrings really sore, so I just walked briskly at an incline on the treadmill for 45 minutes. I did not do the Body Sculpt as they were working on legs. Tomorrow I'll be ok as its Hydrorider. Later today I'll be going on my lunch time walk and later tonight I'll be walking to my hair class in town and back :)
I'm just really happy I didn't gain. If I lose some more weight I'll maybe try to squeeze into my goal dress and see how that goes, or I might post some more measurements. I think in this cycle my loss will slow down but I really hope not I want to work hard to get to my goal.
For breakfast I had porridge with slimline milk and blueberries, it was awesome and for lunch I am having a medium baked potato with quorn mince, kidney beans, low fat sour cream, tomato and Parmesan. :) I seriously cannot wait :)
The Beck Diet Solution:
Solve Problems
Today Judith wants to help with solving problems... its very vague, there are not specifics as to what problems. I mean the whole book is about solving the problem of weight loss, is that what she means? But then she uses the example of a bouncing cheque. Lets see... my problems is...making excuses. Judith asks you to examine this using the 7 questions. I mentioned these a few posts ago here. The 7 Questions are:
What is your thinking mistake?
That making excuses does not resolve an issue, it delays it.
What is the evidence that the thought is untrue?
As when I make excuses to overeat or not to go to the gym I either gain weight or it takes me longer to lose it.
Is there another way of looking at it?
Maybe I should give up on the diet thing altogether.
What is the most realistic outcome of the situation?
That I'll be done with the gym in an hour and I'll feel better for it.
What is the outcome of the negative thinking?
Weight gain or plateau.
What would I tell someone else in my position?
Just get it over with, you'll feel great about it later.
What should I do now?
Go to the gym.
2012-02-02
Day 33 Eliminate Emotional Eating
:D :D :D :D 125.8 lbs :) I have lost 2.2 lbs :D
TOMORROW I GO ON THE ACTIVATE PLAN!! Rice, Porridge and Potatoes :)
Its a mates B-Day today so I had a little chocolate cake. It was a tiny tiny slice, however I logged about 500 calories for it, even though it was just a sliver. I'm going to skip my morning and afternoon snack as well as only have a light dinner as a consequence. My hamstrings are super sore so instead of doing Pump and Tone this morning I did brisk walking on an incline on a treadmill instead and Abs Attack. I'm going to take a walk at lunch and after work.
I hope it yet again doesn't ruin any loss. I would actually be so depressed if I have gained, Fingers crossed.
So I was is the gym today. I cant help but look around at some people that are there. I don't know if anyone else does this. And I can see some girls and I envy them, and it motivates me because they are gorgeous and working it and showing me that when/if .. NO WHEN I get to their kind of weight I cant just stop working at it. Its a change of lifestyle, I'll just have to work it into my routine and no stick out like a sore thumb so much!
I have to be one with healthy eating and regular exercise.
The Beck Diet Solution
Eliminate Emotional Eating
Well I don't think emotional eating is really my problem. For me it is mindless or ignorant eating. However, let me continue reading and see how it may apply to me. Apparently boredom eating is also a type of emotional eating BINGO, that's me!
Judith talks about identifying when and why you emotionally eat and then tackle the reason you are eating not that fact that you are eating. For example I eat (graze) when I am bored all the time. I have now started filling this time with cleaning up or going to the shops. As soon as I do something else I forget about food and carry on. However there are those times when I still feel like eating and I then know when a distraction doesn't help that I am indeed actually hungry.
The goal here is to listen to your body, its trying to give you a message and stuffing it with food will not resolve the issue. For example: people who eat when they are angry need to understand and address why they are angry.
The two tips in the book that I have found helpful are don't give yourself a choice (I do this via a rigid eating plan) and imagine the aftermath of giving in (well, we can all see where that got me in the end).
TOMORROW I GO ON THE ACTIVATE PLAN!! Rice, Porridge and Potatoes :)
Its a mates B-Day today so I had a little chocolate cake. It was a tiny tiny slice, however I logged about 500 calories for it, even though it was just a sliver. I'm going to skip my morning and afternoon snack as well as only have a light dinner as a consequence. My hamstrings are super sore so instead of doing Pump and Tone this morning I did brisk walking on an incline on a treadmill instead and Abs Attack. I'm going to take a walk at lunch and after work.
I hope it yet again doesn't ruin any loss. I would actually be so depressed if I have gained, Fingers crossed.
So I was is the gym today. I cant help but look around at some people that are there. I don't know if anyone else does this. And I can see some girls and I envy them, and it motivates me because they are gorgeous and working it and showing me that when/if .. NO WHEN I get to their kind of weight I cant just stop working at it. Its a change of lifestyle, I'll just have to work it into my routine and no stick out like a sore thumb so much!
I have to be one with healthy eating and regular exercise.
The Beck Diet Solution
Eliminate Emotional Eating
Well I don't think emotional eating is really my problem. For me it is mindless or ignorant eating. However, let me continue reading and see how it may apply to me. Apparently boredom eating is also a type of emotional eating BINGO, that's me!
Judith talks about identifying when and why you emotionally eat and then tackle the reason you are eating not that fact that you are eating. For example I eat (graze) when I am bored all the time. I have now started filling this time with cleaning up or going to the shops. As soon as I do something else I forget about food and carry on. However there are those times when I still feel like eating and I then know when a distraction doesn't help that I am indeed actually hungry.
The goal here is to listen to your body, its trying to give you a message and stuffing it with food will not resolve the issue. For example: people who eat when they are angry need to understand and address why they are angry.
The two tips in the book that I have found helpful are don't give yourself a choice (I do this via a rigid eating plan) and imagine the aftermath of giving in (well, we can all see where that got me in the end).
2012-02-01
Day 32 Prepare to Travel
I really thought that I had lost weight today.... but I'm still 128.
I cant believe that just because of some noodles, a little cake, can of coke, and pulled pork (all in relatively small amounts) I gained 2 whole pounds and have still not lost them. I work over time at the gym with 2 workouts in the morning, I take a brisk 30 min walk at lunch and then try and walk again for an hour or so at night. On top of that I only eat 800-1000 calories per day. I just want to lose the 1.8 lbs that I gained right now!!! I am so angry :(
I went to the gym and worked hard, proud of myself. My hamstrings are very sore today and I think its actually from yesterdays workout. Its funny that it doesn't usually hurt until after the work out the next day. Going to try taking some walks today to see if that stretches them out and gets rid of the soreness.
The Beck Diet Solution
Prepare to Travel.
So today is all about going and holiday, so its not just about traveling but actually going somewhere and staying on the diet whilst there. I would usually diet to get ready for a holiday, the first year it was America, last year Japan and as soon as I hit foreign soil I eat what ever I want, when ever I want. What diet?
Judith says to stay in control, even though you will most likely not be cooking the food and eating out a lot you have to make healthy choices that are good for you. She says to think it through, what are you most likely going to be eating? what can you snack on? what can you allow splurges? I think for me I will try this next time, my next planned holiday is in August. I probably will gain some weight as there probably wont be a gym but I will try and make healthy decisions and not allow it to be a free for all.
Try and plan ahead for as many situations as possible, when will you go out, how much will you drink when you do, what kinds of food will you allow at restaurants, can you have a light fruit breakfast and munch on fruits for snacks? Try and walk as much as possible, maybe take a jog around in the mornings. Anything to get the heart rate up and kick start metabolism.
I cant believe that just because of some noodles, a little cake, can of coke, and pulled pork (all in relatively small amounts) I gained 2 whole pounds and have still not lost them. I work over time at the gym with 2 workouts in the morning, I take a brisk 30 min walk at lunch and then try and walk again for an hour or so at night. On top of that I only eat 800-1000 calories per day. I just want to lose the 1.8 lbs that I gained right now!!! I am so angry :(
I went to the gym and worked hard, proud of myself. My hamstrings are very sore today and I think its actually from yesterdays workout. Its funny that it doesn't usually hurt until after the work out the next day. Going to try taking some walks today to see if that stretches them out and gets rid of the soreness.
The Beck Diet Solution
Prepare to Travel.
So today is all about going and holiday, so its not just about traveling but actually going somewhere and staying on the diet whilst there. I would usually diet to get ready for a holiday, the first year it was America, last year Japan and as soon as I hit foreign soil I eat what ever I want, when ever I want. What diet?
Judith says to stay in control, even though you will most likely not be cooking the food and eating out a lot you have to make healthy choices that are good for you. She says to think it through, what are you most likely going to be eating? what can you snack on? what can you allow splurges? I think for me I will try this next time, my next planned holiday is in August. I probably will gain some weight as there probably wont be a gym but I will try and make healthy decisions and not allow it to be a free for all.
Try and plan ahead for as many situations as possible, when will you go out, how much will you drink when you do, what kinds of food will you allow at restaurants, can you have a light fruit breakfast and munch on fruits for snacks? Try and walk as much as possible, maybe take a jog around in the mornings. Anything to get the heart rate up and kick start metabolism.
2012-01-31
Day 31 Decide About Drinking
128 lbs
My punishment for gaining 1.8lbs, according to the 17 Day diet book, if you mess up you go back onto the first cycle until I have lost the weight and then go back to where I messed up. I enjoyed a full half day of activate before I messed up :( I can wait to drop the 2 lbs !!!!
Today is much better, I went to Boxercise, and enjoyed it. I was less stressed, took my time. It was good. I also now take a brisk walk at lunch so that's gets my metabolism soaring during the day and I hope it will help drop a little weight. Fingers crossed for tomorrows weigh in!
The Beck Diet Solution
Decide About Drinking
This one actually does not really bother me. I drink very little alcohol, maybe once every other month and at that I drink very little so not drinking is not a problem for me. Judith says that she would rather not drink and instead spend the extra cals on food, I guess my outlook is that if I don't drink I might actually loose weight faster. Right now that's my goal and focus.
My punishment for gaining 1.8lbs, according to the 17 Day diet book, if you mess up you go back onto the first cycle until I have lost the weight and then go back to where I messed up. I enjoyed a full half day of activate before I messed up :( I can wait to drop the 2 lbs !!!!
Today is much better, I went to Boxercise, and enjoyed it. I was less stressed, took my time. It was good. I also now take a brisk walk at lunch so that's gets my metabolism soaring during the day and I hope it will help drop a little weight. Fingers crossed for tomorrows weigh in!
The Beck Diet Solution
Decide About Drinking
This one actually does not really bother me. I drink very little alcohol, maybe once every other month and at that I drink very little so not drinking is not a problem for me. Judith says that she would rather not drink and instead spend the extra cals on food, I guess my outlook is that if I don't drink I might actually loose weight faster. Right now that's my goal and focus.
2012-01-30
Day 30 Stay In Control When Eating Out
128 lbs :(
Come on, this is not fair. I was soo good and have been. I went to Spinning this morning, for some reason I hated it, I couldn't relax, my legs felt weird. I hated it, I'm going to try and relax this evening a little. Calm down, get everything ready for the morning and hopefully tomorrow will be better.
I feel bloated, disappointed, angry. All feeling that I had on previous diets and I'd just give up. I can understand and see why, I kinda felt like that a little yesterday. But whats the point. I enjoy my diet, I'll lose the 1.8 lbs again soon. All that quitting will do is put me right back where I started from.
Goal for today, is calm down, relax, prepare and attach tomorrow with new passion.
The Beck Diet Solution
Stay In Control When Eating Out
Ive been fearing eating out and just avoid it 100%. The diet is so restricted and I just don't know whats in the food in resteraunts, its so hard to decipher healthy from unhealthy. I would rather just stay home and make my own food. However the book also includes in this functions, special occasions and such. So that's where Ive already failed.
The plan asks you to eat out one day this week, to pre plan what and how much you will be eating (up to +25% of the calories for your usual dinner), go with a Friend for support and anticipate the bad thoughts you will have. The other advise is to portion off the food that you can have and only eat that, tolerate cravings and asses your sucess.
I don't think I can do this, this week. I would need to do it for a lunch as I am not allowed starches after 2 pm, this would lower my choices to nothing if I went after 5. So maybe, if I do it, I'll do it later on in my diet.
Come on, this is not fair. I was soo good and have been. I went to Spinning this morning, for some reason I hated it, I couldn't relax, my legs felt weird. I hated it, I'm going to try and relax this evening a little. Calm down, get everything ready for the morning and hopefully tomorrow will be better.
I feel bloated, disappointed, angry. All feeling that I had on previous diets and I'd just give up. I can understand and see why, I kinda felt like that a little yesterday. But whats the point. I enjoy my diet, I'll lose the 1.8 lbs again soon. All that quitting will do is put me right back where I started from.
Goal for today, is calm down, relax, prepare and attach tomorrow with new passion.
The Beck Diet Solution
Stay In Control When Eating Out
Ive been fearing eating out and just avoid it 100%. The diet is so restricted and I just don't know whats in the food in resteraunts, its so hard to decipher healthy from unhealthy. I would rather just stay home and make my own food. However the book also includes in this functions, special occasions and such. So that's where Ive already failed.
The plan asks you to eat out one day this week, to pre plan what and how much you will be eating (up to +25% of the calories for your usual dinner), go with a Friend for support and anticipate the bad thoughts you will have. The other advise is to portion off the food that you can have and only eat that, tolerate cravings and asses your sucess.
I don't think I can do this, this week. I would need to do it for a lunch as I am not allowed starches after 2 pm, this would lower my choices to nothing if I went after 5. So maybe, if I do it, I'll do it later on in my diet.
Day 29 Resist Food Pushers
128 lbs :( :( :( :(
I worked so hard, didn't even go crazy and I gained two lbs. I didn't even consume that much and exercised lots yesterday :(. I probably only just his my calorie expenditure for the day. I have to say, even though I kind of knew this was a possibility, I did not think I would gain so much. I was miserable. I couldn't even go to the gym, no excuse.
I don't think I'll do it again. I dont know if I regret it, because I thoroughly enjoyed it. However next time I do it I wont go over board and I'll do it early in the day, such as for breakfast. :( Sad.
The Beck Diet Solution
Resist Food Pushers
I have to say that there are not many people like this in my life, at least I have been good at avoiding them until now. The book states that many whom over eat cannot say no when food is offered to them and they cannot say No, out of politeness. I'm not really like that. I have no problem with saying to or just having a tiny bit if it was made especially for me.
The thing is my journey is a huge deal for me, disappointing someone by not eating their slice of cake is fleeting and they probably don't mind at all.
Still sad :(
I worked so hard, didn't even go crazy and I gained two lbs. I didn't even consume that much and exercised lots yesterday :(. I probably only just his my calorie expenditure for the day. I have to say, even though I kind of knew this was a possibility, I did not think I would gain so much. I was miserable. I couldn't even go to the gym, no excuse.
I don't think I'll do it again. I dont know if I regret it, because I thoroughly enjoyed it. However next time I do it I wont go over board and I'll do it early in the day, such as for breakfast. :( Sad.
The Beck Diet Solution
Resist Food Pushers
I have to say that there are not many people like this in my life, at least I have been good at avoiding them until now. The book states that many whom over eat cannot say no when food is offered to them and they cannot say No, out of politeness. I'm not really like that. I have no problem with saying to or just having a tiny bit if it was made especially for me.
The thing is my journey is a huge deal for me, disappointing someone by not eating their slice of cake is fleeting and they probably don't mind at all.
Still sad :(
Day 28 Get Ready to Weigh in
126.2 lbs
Today is going well. I have gone to do hydrorider and a lot of walking. In the evening I'm going to a party. Will treat myself to a hot dog bun with pulled pork and half a Chinese take away pot of noodles and a little cake + 1 can of non diet soda.
As it is my first day of the Activate Plan I had a bowl of porridge and blueberries after the gym. That's all I ate until the evening.
The Beck Diet Solution
Get Ready to Weigh in
Well since I weigh in everyday this is not really necessary. I am a little afraid since I ate 'Bad' food but I exercised lots and didn't over eat. I hope its not catastrophic.
Today is going well. I have gone to do hydrorider and a lot of walking. In the evening I'm going to a party. Will treat myself to a hot dog bun with pulled pork and half a Chinese take away pot of noodles and a little cake + 1 can of non diet soda.
As it is my first day of the Activate Plan I had a bowl of porridge and blueberries after the gym. That's all I ate until the evening.
The Beck Diet Solution
Get Ready to Weigh in
Well since I weigh in everyday this is not really necessary. I am a little afraid since I ate 'Bad' food but I exercised lots and didn't over eat. I hope its not catastrophic.
2012-01-27
Day 27 Master the Seven Question Technique
I LOST 1.8 lbs :)
Yay I now weigh 126.2 lbs :) Which I think is funny since I feel kinda chubby and bloated today. I did note that I was really busy yesterday and did not really get to eat a dinner. So my thoughts are that I might start having my dinner earlier, like 6pm and have a small snack later it might be helpful and not cause the food to just sit in my stomach all night.
I went to the Gym this morning and did a Spin class. It was tough, mainly strength based. And then I went on and did a class called BodySculpt. It was basically a strength/toning workout using dumbbells. We did squats, lunges, sit ups, crunches, leg raises, biceps, triceps, everything. I'm feeling it right now in my quads and I'm hoping that by tomorrow Ill be fine again to do Hydrorider.
I have to say I am so proud of myself and I don't see myself stopping soon. I have lost 11.8 lbs on this diet, that's amazing, and I'm not struggling. I'm a little impatient with the loss, but that's natural. I cant wait to get to my goal fast enough. However I can see my body being less bloated and toning up a little bit. Also I have not once on this plan gained. SUCCESS!
I mean I have a few days where I know Ill be eating the wrongs foods but just a little, valentines day pancakes, this Saturday my social groups 3rd birthday (Ill have a nibble on what ever is there), but I will be careful. I have done weight loss diets and such before and been totally strict 100% of the time, and its hard especially at birthdays and special events and I found that 1st I was miserable and jealous of people eating, and 2nd it would put a bitter taste into the diet, something that was causing me pain and not happiness. The diet would always in the end fail. But this time if i allow myself a little of the prohibited food in a controlled way I will stick to the diet and wont feel jealous or left out.
My goals are to try and make this healthy way of eating my normal eating and the exercise to be normal. I cant just stop when the weight is lost. The goal is not just weight loss but more so even its maintainace. The scary part is not when will I lose the weight, but how will I keep it off and stop it from happening again.
The 17 Day Diet ACTIVATE
That's it 17 days of the accelerate cycle are completed and I am now on the activate plan. Well I actually didn't have enough cash to go shopping for food for today, but I just got paid so starting with the activate plan tomorrow.
This time around I alternate between one day of accelerate and one day of activate. The difference with the activate plan are that there are further lean meat options such as pork, lamb and beef. There are also grains, pulses and starchy vegetables such as porridge grains, basmati rice, kidney beans and potato, amongst others. The rest of the diet is more or less the same. I can have 2 portions of carbs a day (on activate days) and 2 portions of fruit. So my choice is porridge in the morning with blueberries and for lunch wither a baked potato with mince and beans or a salad with mince and rice and kidney beans. Something like that... I cant wait :)
The Beck Diet Solution
Master the Seven Question Technique
Today the book asks you to review your most common sabotaging thoughts and write responses to each thought using the 7 question technique. The questions include:
What is your thinking mistake?
What is the evidence that the thought is untrue?
Is there another way of looking at it?
What is the most realistic outcome of the situation?
What is the outcome for either solution?
What would I tell someone else in my position?
What should I do now?
My sabotaging thoughts:
- Ah, I deserve that cake as I went to the gym today
The Mistake here is that going to the gym does not allow me to have cake. The evidence that this thought is untrue is that because I eat cake I have to now go to the gym. I am the evidence. The other way of looking at this is that I can have a healthy snack I enjoy instead. The realistic outcome is that I'll over eat, feel guilty and ultimately give up. The outcome of not having cake is being proud of myself, not compromising my weight loss and continuing my journey. I would tell someone else that its not worth it. And now I will not have the cake or just a little slice!
- I don't have to go to the gym, my legs hurt.
The Mistake here is that going to the gym is important and I cannot miss it for most reasons. The evidence that this thought is untrue is that its not OK to miss the gym if my legs hurt as I can still do arm and core exercises. The other way of looking at this is that I can just take a break for one day and get back on track after that. The realistic outcome is that is that I will find another excuse not to go the next day and the next until I wont need an excuse anymore. The outcome of going to the gym is being proud of myself, not compromising my weight loss and continuing my journey and toning also. I would tell someone else that its not worth it, just go, it'll be over in an hour. And now I will go to the gym!
- Its not fair that everyone gets to eat what they want. Its not fair.
The Mistake here is that everyone gets to eat what they want because they are either not dieting or careful other times and can therefore afford to eat what they like. The evidence that this thought is untrue is that I am in this position because I over ate its only fair that I under eat now. Its all about balance. The other way of looking at this is that I can just have a little to satisfy me and let me know that I'm not missing anything special. The realistic outcome is that a small bit will not satisfy me and I will want and eat more, making me more miserable or causing me to over eat. The outcome of not getting jealous and giving yourself credit is that I wont over eat and will hopefully not be miserable. I would tell someone else that its not going to help your journey and you will be more proud if you don't over eat of feel jealous. And now I will no longer feel jealous and instead see that its only fair and proud of myself for getting over myself.
- Its a special occasion, so Ill only cheat today.
The Mistake here is that cheating today is still cheating and not allowed. The evidence that this thought is untrue is that just because I only cheat on one day it has in the past lead to much more frequent cheating and ultimately compromise the diet. The other way of looking at this is that I can have a little of the 'bad' food and be sure its just a one off and will eat healthily all other times. The realistic outcome is that I'll crave that kind of food more and ultimately give up. The outcome of not cheating is being proud of myself, not compromising my weight loss and continuing my journey. I would tell someone else that its not worth it or that they can have a little but do realise that it is a one off. And now I will make sure I am in control of what I eat and my cravings.
Yay I now weigh 126.2 lbs :) Which I think is funny since I feel kinda chubby and bloated today. I did note that I was really busy yesterday and did not really get to eat a dinner. So my thoughts are that I might start having my dinner earlier, like 6pm and have a small snack later it might be helpful and not cause the food to just sit in my stomach all night.
I went to the Gym this morning and did a Spin class. It was tough, mainly strength based. And then I went on and did a class called BodySculpt. It was basically a strength/toning workout using dumbbells. We did squats, lunges, sit ups, crunches, leg raises, biceps, triceps, everything. I'm feeling it right now in my quads and I'm hoping that by tomorrow Ill be fine again to do Hydrorider.
I have to say I am so proud of myself and I don't see myself stopping soon. I have lost 11.8 lbs on this diet, that's amazing, and I'm not struggling. I'm a little impatient with the loss, but that's natural. I cant wait to get to my goal fast enough. However I can see my body being less bloated and toning up a little bit. Also I have not once on this plan gained. SUCCESS!
I mean I have a few days where I know Ill be eating the wrongs foods but just a little, valentines day pancakes, this Saturday my social groups 3rd birthday (Ill have a nibble on what ever is there), but I will be careful. I have done weight loss diets and such before and been totally strict 100% of the time, and its hard especially at birthdays and special events and I found that 1st I was miserable and jealous of people eating, and 2nd it would put a bitter taste into the diet, something that was causing me pain and not happiness. The diet would always in the end fail. But this time if i allow myself a little of the prohibited food in a controlled way I will stick to the diet and wont feel jealous or left out.
My goals are to try and make this healthy way of eating my normal eating and the exercise to be normal. I cant just stop when the weight is lost. The goal is not just weight loss but more so even its maintainace. The scary part is not when will I lose the weight, but how will I keep it off and stop it from happening again.
The 17 Day Diet ACTIVATE
That's it 17 days of the accelerate cycle are completed and I am now on the activate plan. Well I actually didn't have enough cash to go shopping for food for today, but I just got paid so starting with the activate plan tomorrow.
This time around I alternate between one day of accelerate and one day of activate. The difference with the activate plan are that there are further lean meat options such as pork, lamb and beef. There are also grains, pulses and starchy vegetables such as porridge grains, basmati rice, kidney beans and potato, amongst others. The rest of the diet is more or less the same. I can have 2 portions of carbs a day (on activate days) and 2 portions of fruit. So my choice is porridge in the morning with blueberries and for lunch wither a baked potato with mince and beans or a salad with mince and rice and kidney beans. Something like that... I cant wait :)
The Beck Diet Solution
Master the Seven Question Technique
Today the book asks you to review your most common sabotaging thoughts and write responses to each thought using the 7 question technique. The questions include:
What is your thinking mistake?
What is the evidence that the thought is untrue?
Is there another way of looking at it?
What is the most realistic outcome of the situation?
What is the outcome for either solution?
What would I tell someone else in my position?
What should I do now?
My sabotaging thoughts:
- Ah, I deserve that cake as I went to the gym today
The Mistake here is that going to the gym does not allow me to have cake. The evidence that this thought is untrue is that because I eat cake I have to now go to the gym. I am the evidence. The other way of looking at this is that I can have a healthy snack I enjoy instead. The realistic outcome is that I'll over eat, feel guilty and ultimately give up. The outcome of not having cake is being proud of myself, not compromising my weight loss and continuing my journey. I would tell someone else that its not worth it. And now I will not have the cake or just a little slice!
- I don't have to go to the gym, my legs hurt.
The Mistake here is that going to the gym is important and I cannot miss it for most reasons. The evidence that this thought is untrue is that its not OK to miss the gym if my legs hurt as I can still do arm and core exercises. The other way of looking at this is that I can just take a break for one day and get back on track after that. The realistic outcome is that is that I will find another excuse not to go the next day and the next until I wont need an excuse anymore. The outcome of going to the gym is being proud of myself, not compromising my weight loss and continuing my journey and toning also. I would tell someone else that its not worth it, just go, it'll be over in an hour. And now I will go to the gym!
- Its not fair that everyone gets to eat what they want. Its not fair.
The Mistake here is that everyone gets to eat what they want because they are either not dieting or careful other times and can therefore afford to eat what they like. The evidence that this thought is untrue is that I am in this position because I over ate its only fair that I under eat now. Its all about balance. The other way of looking at this is that I can just have a little to satisfy me and let me know that I'm not missing anything special. The realistic outcome is that a small bit will not satisfy me and I will want and eat more, making me more miserable or causing me to over eat. The outcome of not getting jealous and giving yourself credit is that I wont over eat and will hopefully not be miserable. I would tell someone else that its not going to help your journey and you will be more proud if you don't over eat of feel jealous. And now I will no longer feel jealous and instead see that its only fair and proud of myself for getting over myself.
- Its a special occasion, so Ill only cheat today.
The Mistake here is that cheating today is still cheating and not allowed. The evidence that this thought is untrue is that just because I only cheat on one day it has in the past lead to much more frequent cheating and ultimately compromise the diet. The other way of looking at this is that I can have a little of the 'bad' food and be sure its just a one off and will eat healthily all other times. The realistic outcome is that I'll crave that kind of food more and ultimately give up. The outcome of not cheating is being proud of myself, not compromising my weight loss and continuing my journey. I would tell someone else that its not worth it or that they can have a little but do realise that it is a one off. And now I will make sure I am in control of what I eat and my cravings.
Day 26 Recognise Thinking Mistakes.
Still 128 today.
I feel a little guilty over the little cheats Ive had here and there. I mean I never fell off the wagon and kept up the exercise. But I do need to maintain self control. I guess this has been different as usually I would just have quit, and this is the only time I have persisted. But in no way am I ready to eat 'freely' by that I mean without having someone tell me specifically what to eat and when..
I need to learn and re-programme myself.
I went to the Gym and did a Pump and Tone workout and then I did Ab Attack. It was hard but really really good. I'm glad I did it. But I have to say it does add lot of stress on. I finish with the Gym by 8:00 now and I get picked up for work at 8:15. This means I have 15 minutes to shower, change, make up, hair and grab luch. I have breakfast at work these days. Ah well, its the price I have to pay.
The Beck Diet Solution
I can see myself already thinking that this 6 week beck solution is going to be too short. I think its really good and its retraining me, but I think I need to do it twice and make it a 12 week programme. This is because I'm starting to fall out of the habit of eating slowly or eating less, little things. And I am 100% sure that if I don't keep on top of it they'll all build up and ruin my weight loss. Right now the book is like a crutch to keep me on track and focused. At this point I am half way through and don't think that in the next three weeks Ill have learned all the skills I need to.
I mean the book says to keep it up and keep following the rules. But I think the book will slowly catch dust and I will gain weight. I will start the book again at step one when I finish it, just as a refresher. I don't think I'll write about it there every day unless I come to some revelation.
Recognise Thinking Mistakes
This one is a little confusing to me, I understand it but cant quite put my finger on a good example that's relevant to me. Ok try this:
I'm asleep and my alarm rings, I wake up and think 'Id love to sleep in more' (which is not a wrong thought) and then I think 'I went to the gym yesterday, I don't really need to go today' (This is the Thinking Mistake)
The example used by the book is with food:
'Id really like that pizza, I bet it would be delicious' (this is most likely the truth) and then you think 'Im really hungry, I need to have some' (This is the thinking mistake)
The book wants you to be wary when you do have these thoughts. Consider them and really see if they are true or mistakes. This is important, because we 'over weight' people are really really good at rationalizing our choices. And I have to say that this has every time been the cause of a diet failing and me piling on the pounds even more than before. I don't blame anyone but myself, this time will be different.
I feel a little guilty over the little cheats Ive had here and there. I mean I never fell off the wagon and kept up the exercise. But I do need to maintain self control. I guess this has been different as usually I would just have quit, and this is the only time I have persisted. But in no way am I ready to eat 'freely' by that I mean without having someone tell me specifically what to eat and when..
I need to learn and re-programme myself.
I went to the Gym and did a Pump and Tone workout and then I did Ab Attack. It was hard but really really good. I'm glad I did it. But I have to say it does add lot of stress on. I finish with the Gym by 8:00 now and I get picked up for work at 8:15. This means I have 15 minutes to shower, change, make up, hair and grab luch. I have breakfast at work these days. Ah well, its the price I have to pay.
The Beck Diet Solution
I can see myself already thinking that this 6 week beck solution is going to be too short. I think its really good and its retraining me, but I think I need to do it twice and make it a 12 week programme. This is because I'm starting to fall out of the habit of eating slowly or eating less, little things. And I am 100% sure that if I don't keep on top of it they'll all build up and ruin my weight loss. Right now the book is like a crutch to keep me on track and focused. At this point I am half way through and don't think that in the next three weeks Ill have learned all the skills I need to.
I mean the book says to keep it up and keep following the rules. But I think the book will slowly catch dust and I will gain weight. I will start the book again at step one when I finish it, just as a refresher. I don't think I'll write about it there every day unless I come to some revelation.
Recognise Thinking Mistakes
This one is a little confusing to me, I understand it but cant quite put my finger on a good example that's relevant to me. Ok try this:
I'm asleep and my alarm rings, I wake up and think 'Id love to sleep in more' (which is not a wrong thought) and then I think 'I went to the gym yesterday, I don't really need to go today' (This is the Thinking Mistake)
The example used by the book is with food:
'Id really like that pizza, I bet it would be delicious' (this is most likely the truth) and then you think 'Im really hungry, I need to have some' (This is the thinking mistake)
The book wants you to be wary when you do have these thoughts. Consider them and really see if they are true or mistakes. This is important, because we 'over weight' people are really really good at rationalizing our choices. And I have to say that this has every time been the cause of a diet failing and me piling on the pounds even more than before. I don't blame anyone but myself, this time will be different.
2012-01-25
Day 25 Identify Sabotaging Thoughts
Still 128...
I cheated today. I had a slice of Toblerone Fudge Cake :( Well I actully dont mind having the cake, its a friends birthday and I diddnt eat much of the fudge frosting or centre, mostly just the madera cake mixture. But I really wanna drop some lbs so I hope it diddnt mess that up. Ill be good for the rest of the say and walk around a bit more to see if I can work it out of my system, maybe I'll have a smaller dinner.
My legs were better today so I went to Spin class and worked really really hard. Just wanna lose another couple of pounds. Losing weight and seeing changes is such huge motivation to keep going.
The Beck Diet Solution
Day 25 Identify Sabotaging Thoughts
Well I had a sabotaging thought, I gave into it, and now I feel bad. This book is good. Its so easy in theory but in practice ots much mode difficult.
I thought: "I have to have some cake, XXX made it himself and brought it in for us. It would be rude not to have any."
I should have just said , No, I dont need cake, XXX knows Im on a diet and he will understand. In actual fact I just really wanted cake, no need for excuses I was just greedy. I feel good I diddnt eat all the fudge on it, but I should have more self contril. If I cant make a good choise whilst I am on the diet how am I ever going to do it going forward???
I was going to allow myself to have a drink or something outside of the diet plan on Saturday as I am going to a celebration and everyone will be eating pizza, fries, burgers and drinking lots. But I think I have learend from my lesson and will just stick to the plan, I need to learn more self control :(
This is hard
On the other hand, just when I woke up this morning at 6 am ...
I thought: Ah my legs were sore yesterday, they need rest. Ill just sleep in. But I forced myself out of bed! Made my self get up. After a few minutes I felt fine and everyday I feel proud of myself for doing it.
I cheated today. I had a slice of Toblerone Fudge Cake :( Well I actully dont mind having the cake, its a friends birthday and I diddnt eat much of the fudge frosting or centre, mostly just the madera cake mixture. But I really wanna drop some lbs so I hope it diddnt mess that up. Ill be good for the rest of the say and walk around a bit more to see if I can work it out of my system, maybe I'll have a smaller dinner.
My legs were better today so I went to Spin class and worked really really hard. Just wanna lose another couple of pounds. Losing weight and seeing changes is such huge motivation to keep going.
The Beck Diet Solution
Day 25 Identify Sabotaging Thoughts
Well I had a sabotaging thought, I gave into it, and now I feel bad. This book is good. Its so easy in theory but in practice ots much mode difficult.
I thought: "I have to have some cake, XXX made it himself and brought it in for us. It would be rude not to have any."
I should have just said , No, I dont need cake, XXX knows Im on a diet and he will understand. In actual fact I just really wanted cake, no need for excuses I was just greedy. I feel good I diddnt eat all the fudge on it, but I should have more self contril. If I cant make a good choise whilst I am on the diet how am I ever going to do it going forward???
I was going to allow myself to have a drink or something outside of the diet plan on Saturday as I am going to a celebration and everyone will be eating pizza, fries, burgers and drinking lots. But I think I have learend from my lesson and will just stick to the plan, I need to learn more self control :(
This is hard
On the other hand, just when I woke up this morning at 6 am ...
I thought: Ah my legs were sore yesterday, they need rest. Ill just sleep in. But I forced myself out of bed! Made my self get up. After a few minutes I felt fine and everyday I feel proud of myself for doing it.
Day 24 Deal with Discouragement
Still 128 :)
Today was difficulty I was still way sore and there was so way I could handle Boxercise. My legs,back and arms just needed to recover. SOoooo I got up and went to the gym and did a small ab workout, also I tried to walk a lot to supplement not going to the gym.
I walked 10 000 steps instead, :) and remained on target with food. Hope to lose some lbs soon. I'm looking forward to 125lbs :)
The Beck Diet Solution
Day 24 Deal with Discouragement
So as the title says today is about learning to deal with discouragement, this is important for me. I don't look particularly over weight, well I do in the images posted in this blog, but I manage to prevent myself slimmer in real life, never the less I was about 18 lbs in the over weight category.
This can cause many people who find out about my 'diet' to try and tell me I look fine, you don't need to diet and sooo on. I would more prefer to have people give me constructive criticism that helps me on my path. Lastly, since I have lost 10 lbs now I can see people are a little awkward about it. I mean if I tell people they are almost a little standoff-ish and not really encouraging. Maybe its because their jealous, but if I know someone who was trying to lose weight I would (and do) fully support them, praise them and offer any help they might need. I don't understand how people can be un-supportive when all I am trying to achieve is better health and fitness.
The book however does not only reference being discouraged by others but also by yourself. At fist you have great motivation on your diet but this fades and a voice in your head begins to discourage you, especially when the number on the scale stops dropping. It tells you that you cant do this or a little cheat here and there wont hurt, however it is essential to remain motivated and encouraged. To get back on track talk to your 'Coach', look at some photos of you from before the diet to see how far you've come. That's how I get my motivation back.
As the book says it is also helpful not to look at the bigger picture all the time. Just see how you can get through the day and then tomorrow focus on getting through that day. After a while your motivation will return, but looking at all the hard work still ahead can be daunting and de-motivation. So take it step by step and just focus on what needs to be done next. You WILL get to your goal if you keep going and never give up!
Today was difficulty I was still way sore and there was so way I could handle Boxercise. My legs,back and arms just needed to recover. SOoooo I got up and went to the gym and did a small ab workout, also I tried to walk a lot to supplement not going to the gym.
I walked 10 000 steps instead, :) and remained on target with food. Hope to lose some lbs soon. I'm looking forward to 125lbs :)
The Beck Diet Solution
Day 24 Deal with Discouragement
So as the title says today is about learning to deal with discouragement, this is important for me. I don't look particularly over weight, well I do in the images posted in this blog, but I manage to prevent myself slimmer in real life, never the less I was about 18 lbs in the over weight category.
This can cause many people who find out about my 'diet' to try and tell me I look fine, you don't need to diet and sooo on. I would more prefer to have people give me constructive criticism that helps me on my path. Lastly, since I have lost 10 lbs now I can see people are a little awkward about it. I mean if I tell people they are almost a little standoff-ish and not really encouraging. Maybe its because their jealous, but if I know someone who was trying to lose weight I would (and do) fully support them, praise them and offer any help they might need. I don't understand how people can be un-supportive when all I am trying to achieve is better health and fitness.
The book however does not only reference being discouraged by others but also by yourself. At fist you have great motivation on your diet but this fades and a voice in your head begins to discourage you, especially when the number on the scale stops dropping. It tells you that you cant do this or a little cheat here and there wont hurt, however it is essential to remain motivated and encouraged. To get back on track talk to your 'Coach', look at some photos of you from before the diet to see how far you've come. That's how I get my motivation back.
As the book says it is also helpful not to look at the bigger picture all the time. Just see how you can get through the day and then tomorrow focus on getting through that day. After a while your motivation will return, but looking at all the hard work still ahead can be daunting and de-motivation. So take it step by step and just focus on what needs to be done next. You WILL get to your goal if you keep going and never give up!
2012-01-23
Day 23 Counter the Unfairness Syndrome
Hi all, I'm 128 lbs today, no change.
I went to the gym this morning for my Spin class which was great :) However not long after my workout from yesterday kicked my ass, my legs are stiff, my shoulders are stiff, my back is stiff. Wow, that was an intense workout! I'm an definitely feeling it now. I am not sure what to do tomorrow if I still feel this stiff, I dont want to make it any worse. So since the only thing that doesn't hurt is my core I might just do a lengthy core workout.... I hate core but it might be the only option.
I'm doing OK today other than that. Just getting on with work, I have also basically run out of everything in the house in terms of food, so I must get a few bits after work. Still looking forward to oats and potatoes on Friday. Yummy.
The Beck Diet Solution
Counter the Unfairness Syndrome
So today the books discusses that feeling when everyone around you is gorging on amazing fatty sugary foods and you cant have any of them, feeling sorry for yourself. I have to say I am sooooooo guilty of this especially around my boyfriend as he is stick thin and eats heaps of garbage all the time.
The book basically says tough luck, the world isn't a fair place. I think thats quite harsh, but I'm the one who put me in this position so its my responsibility to get myself back out of it. If saying no to some cookies is what i have to do then so be it, its a small price to pay for my health. The last thing I would want is to screw up my diet because of a cookie.
I went to the gym this morning for my Spin class which was great :) However not long after my workout from yesterday kicked my ass, my legs are stiff, my shoulders are stiff, my back is stiff. Wow, that was an intense workout! I'm an definitely feeling it now. I am not sure what to do tomorrow if I still feel this stiff, I dont want to make it any worse. So since the only thing that doesn't hurt is my core I might just do a lengthy core workout.... I hate core but it might be the only option.
I'm doing OK today other than that. Just getting on with work, I have also basically run out of everything in the house in terms of food, so I must get a few bits after work. Still looking forward to oats and potatoes on Friday. Yummy.
The Beck Diet Solution
Counter the Unfairness Syndrome
So today the books discusses that feeling when everyone around you is gorging on amazing fatty sugary foods and you cant have any of them, feeling sorry for yourself. I have to say I am sooooooo guilty of this especially around my boyfriend as he is stick thin and eats heaps of garbage all the time.
The book basically says tough luck, the world isn't a fair place. I think thats quite harsh, but I'm the one who put me in this position so its my responsibility to get myself back out of it. If saying no to some cookies is what i have to do then so be it, its a small price to pay for my health. The last thing I would want is to screw up my diet because of a cookie.
2012-01-22
Day 22 Say, Oh Well, to Dissapointment
I'm still 128 lbs today.
I'm doing well today, I ate right and went to the gym. The class is called BootCamp. It was such a hard class, the trainer made us do a harder version of the 300 workout. That is the work out the guys that were acting in the movie 300 did to prep for it. It was sooo hard, I pushed all the way to my limits. I almost felt sick after it. I had to have a long rest after the gym and eat something slowly. It was sooooo intense.
I found some turkey mince over the weekend, I have never seen this before in Ireland. I make wonderful turkey burgers wrapped in lettuce with tomato. They were spicy and delicious. I oven baked them and they were lean and delicious.
On a happy note, I had a look in the mirror today and saw something different. I didn't see a chubby small girl but I could see a very slight change in my physic. That has just given fire to my motivation to try my hardest to make this change. :) Also I have a 'Goal' dress, I plan to squeeze into this once I get closer to my target weight, its a size 8. I have pictures of it below:
The Beck Diet Solution
Day 22 Say, Oh Well, to Disappointment
This task comes on the day of weigh in, and I'm glad. I know this is bad, but I do take a lack of losses badly and it does de-motivates me. I lose confidence and feel like giving up because its not working. I have to shift my focus in this sense, I have to see this as a life change and that if I keep doing the right things the weight will come off. I have to continue this plan for the rest of my life, giving up is not an option, the weight will follow.
Now I have to get the rest of my brain to agree with what I have just said above.
I'm doing well today, I ate right and went to the gym. The class is called BootCamp. It was such a hard class, the trainer made us do a harder version of the 300 workout. That is the work out the guys that were acting in the movie 300 did to prep for it. It was sooo hard, I pushed all the way to my limits. I almost felt sick after it. I had to have a long rest after the gym and eat something slowly. It was sooooo intense.
I found some turkey mince over the weekend, I have never seen this before in Ireland. I make wonderful turkey burgers wrapped in lettuce with tomato. They were spicy and delicious. I oven baked them and they were lean and delicious.
On a happy note, I had a look in the mirror today and saw something different. I didn't see a chubby small girl but I could see a very slight change in my physic. That has just given fire to my motivation to try my hardest to make this change. :) Also I have a 'Goal' dress, I plan to squeeze into this once I get closer to my target weight, its a size 8. I have pictures of it below:
This task comes on the day of weigh in, and I'm glad. I know this is bad, but I do take a lack of losses badly and it does de-motivates me. I lose confidence and feel like giving up because its not working. I have to shift my focus in this sense, I have to see this as a life change and that if I keep doing the right things the weight will come off. I have to continue this plan for the rest of my life, giving up is not an option, the weight will follow.
Now I have to get the rest of my brain to agree with what I have just said above.
2012-01-21
Day 21 Get Ready To Weigh In
So I am 128 lbs today :)
I know my last two posts have been very short. I apologise, life got in the way. I was so happy to see that two pound drop, it makes my hard work at the gym and with food worth it.
Yesterday, I ate outside of the diet plan and home made some sushi with friends that I haven't soon in months. I mean it was healthy, just a lot of rice and some avocado... but I was worried my two pound loss would come back. But it didn't, I also did not fall off the wagon, I'm back to eating as usual today and I have already been to the gym.
The last times that I dieted I would 'cheat' (I hate that word) and then immediately give up, ah well its ruined now. This time my focus is not on the diet but a life style change, so I understand in life there will be times where I over eat and I just need to balance it out with healthy eating and exercise. :)
So I am now in the 20's and it feels awesome. I do feel bloated today but Im sure this will pass and is due to the sushi. Only 5 more days until the next cycle. :)
So at the gym today I did an awesome class called Hydrorider! Its where you do a spinning class in the pool. I do this every Saturday and I love it, I work really hard and its heaps of fun :) I have a picture and video below of what it is.
Hydrorider I soooo much fun :)
********** Updated 22/01/12
The Beck Diet Solution
Day 21 Get Ready To Weigh In
According to the book weigh in day is tomorrow, but I weigh in every day so this may not really apply yo me...Judith says that weighing yourself is essential to celebrate losses but to also be realistic about the current stage you are at. It help you stay committed.
She mentions that it is important not to hop on the scale thinking, I hope I lost X amount of weight. Which, as you can see from my blog entries, I can often be guilty about. If there is no loss, or even a gain, I have to remember that this is part of dieting, this is going to happen. I have to remember that everyday I get fitter, I am eating better and the scale will catch up to my body. I have to remember this, and I can say it now, but I have to believe it next time I get on my scales.
I know my last two posts have been very short. I apologise, life got in the way. I was so happy to see that two pound drop, it makes my hard work at the gym and with food worth it.
Yesterday, I ate outside of the diet plan and home made some sushi with friends that I haven't soon in months. I mean it was healthy, just a lot of rice and some avocado... but I was worried my two pound loss would come back. But it didn't, I also did not fall off the wagon, I'm back to eating as usual today and I have already been to the gym.
The last times that I dieted I would 'cheat' (I hate that word) and then immediately give up, ah well its ruined now. This time my focus is not on the diet but a life style change, so I understand in life there will be times where I over eat and I just need to balance it out with healthy eating and exercise. :)
So I am now in the 20's and it feels awesome. I do feel bloated today but Im sure this will pass and is due to the sushi. Only 5 more days until the next cycle. :)
So at the gym today I did an awesome class called Hydrorider! Its where you do a spinning class in the pool. I do this every Saturday and I love it, I work really hard and its heaps of fun :) I have a picture and video below of what it is.
Hydrorider I soooo much fun :)
********** Updated 22/01/12
According to the book weigh in day is tomorrow, but I weigh in every day so this may not really apply yo me...Judith says that weighing yourself is essential to celebrate losses but to also be realistic about the current stage you are at. It help you stay committed.
She mentions that it is important not to hop on the scale thinking, I hope I lost X amount of weight. Which, as you can see from my blog entries, I can often be guilty about. If there is no loss, or even a gain, I have to remember that this is part of dieting, this is going to happen. I have to remember that everyday I get fitter, I am eating better and the scale will catch up to my body. I have to remember this, and I can say it now, but I have to believe it next time I get on my scales.
2012-01-20
Day 20 Get Back On Track
I lost 2.2 lbs, WOOOHOOO :)
I am now 128lbs :)
********** Updated 22/01/12
The Beck Diet Solution
Day 20 Get Back On Track
I have to say here that this is what I am best at. Falling off track. I would say that I have been yoyo dieting for the last three years for a month on and a month off. I know this is not good and this time its a life change but in the past I had great expectations. But at some point I fall of the wagon, take a break and then that's it. I'm back to my usual self over eating, eating everything I want when I want.
So this is important. If I mess up, I cant give up. I have to continue, I have to make a change and think that this is a life change and I have to stop seeing it as a diet but a way of reprogramming how I life lift and deal with situations until it becomes second nature.
If I fall off the track I have to look at my diet again, re-asses why I slipped up and maybe for a while fall back on my secondary diet.
I am now 128lbs :)
********** Updated 22/01/12
I have to say here that this is what I am best at. Falling off track. I would say that I have been yoyo dieting for the last three years for a month on and a month off. I know this is not good and this time its a life change but in the past I had great expectations. But at some point I fall of the wagon, take a break and then that's it. I'm back to my usual self over eating, eating everything I want when I want.
So this is important. If I mess up, I cant give up. I have to continue, I have to make a change and think that this is a life change and I have to stop seeing it as a diet but a way of reprogramming how I life lift and deal with situations until it becomes second nature.
If I fall off the track I have to look at my diet again, re-asses why I slipped up and maybe for a while fall back on my secondary diet.
2012-01-19
Day 19 Stop Fooling Yourself
So I'm still 130.2 lbs....why cant I break into the 20's come on!
Nothing much new to report today. I went to the gym and ate well, just wished it would begin to show in the number. But that's how it goes.
Ill report more tomorrow :)
********** Updated 22/01/12
The Beck Diet Solution
Day 19 Stop Fooling Yourself
Today is an interesting one, its about not making silly excuses to eat more food. They may seem reasonable, but are clearly just excuses. For example:
Ah well I went to the gym, I deserve more food
I was good today I need a treat
Its a special occasion
I'm not well and I need more food
Well I should finish whats on my plate
Its just for today
Its free today
A friend is pressuring me
I am paying for a meal out
I'm upset
These are traps that are easy to fall into and can sabotage the diet. I need to remember the reasons I'm dieting, what I have achieved and how is this excuse helping me get to where I want to be.
Nothing much new to report today. I went to the gym and ate well, just wished it would begin to show in the number. But that's how it goes.
Ill report more tomorrow :)
********** Updated 22/01/12
Today is an interesting one, its about not making silly excuses to eat more food. They may seem reasonable, but are clearly just excuses. For example:
Ah well I went to the gym, I deserve more food
I was good today I need a treat
Its a special occasion
I'm not well and I need more food
Well I should finish whats on my plate
Its just for today
Its free today
A friend is pressuring me
I am paying for a meal out
I'm upset
These are traps that are easy to fall into and can sabotage the diet. I need to remember the reasons I'm dieting, what I have achieved and how is this excuse helping me get to where I want to be.
2012-01-18
Day 18 Change Your Definition of Full
YAY Im still 130.2 lbs even though I had two thick slices of sourdough bread :)
I am still a little sad that I have no loss but I'm really glad I didn't gain anything. I went to spin class today and it was great! I did a really good job, doing everything the trainer asked. I didn't put up the intensity every time, but other than that I did all the exercises.
I am proud of myself for getting up early and going to the gym
I am proud of myself for doing the classes
And
I am proud of myself for doing my best in the classes.
********** Updated 22/01/12
The Beck Diet Solution
Day 18 Change Your Definition of Full
This task leads on from yesterdays. And I think that Ive already completed today's take yesterday. I have realised that there is a difference between stuffed and full. I know that I am satisfied before (way before) I am stuffed. The secret is that I have to slow down, let the food get to my stomach, and have my body realise it and not shovel it into my mouth.
I'm afraid of whats going to happen when I'm off the diet. I need to learn this skill to be able to carry on after the diet and for lift. Judith mentions that you should only eat until you are still comfortable taking a walk afterwards. If you are too full to comfortably take a walk then you have over eaten.
I wish that I didn't love food or eating so much :(
I am still a little sad that I have no loss but I'm really glad I didn't gain anything. I went to spin class today and it was great! I did a really good job, doing everything the trainer asked. I didn't put up the intensity every time, but other than that I did all the exercises.
I am proud of myself for getting up early and going to the gym
I am proud of myself for doing the classes
And
I am proud of myself for doing my best in the classes.
********** Updated 22/01/12
This task leads on from yesterdays. And I think that Ive already completed today's take yesterday. I have realised that there is a difference between stuffed and full. I know that I am satisfied before (way before) I am stuffed. The secret is that I have to slow down, let the food get to my stomach, and have my body realise it and not shovel it into my mouth.
I'm afraid of whats going to happen when I'm off the diet. I need to learn this skill to be able to carry on after the diet and for lift. Judith mentions that you should only eat until you are still comfortable taking a walk afterwards. If you are too full to comfortably take a walk then you have over eaten.
I wish that I didn't love food or eating so much :(
2012-01-17
Day 17 End Overeating
Guess what weight I am today???? Still 130.2 ...
So this morning I got up super early again, I cant wait to get used to it as I am having to drag myself out of bed at the moment. But... this morning I did a class called Boxercise. I don't like hitting things or people. I really didn't think I would like it, the only reason I did it was because it is the only class that's on. But I really kind of enjoyed it, I mean I still don't like the hitting things and people and such, but I was sweating and working hard. That was good.
In Boxercise there is a lot of circuit work, so there are three different types of punching bags, a station with burpees, sit ups, push ups and set ups. Its based on doing 45 seconds at each station in a circuit. Later we were put into teams and did the circuit again, but this time between every station one person would hold pads whilst the other punched them. The next time we do the circuit its the other persons turn to hold the pads.
Otherwise... there is not much going on still eating the same foods, trying to walk to places rather than using public transport. Really looking forward to starchy foods again :)
* Today I had two thick slices of sour dough bread. I'm not allowed carbs, but a guy from work made it especially for me. I stayed within my calorie expenditure so I'm sure its ok, but since I haven't been losing I hope I don't gain weight for tomorrow.
********** Updated 22/01/12
The Beck Diet Solution
Day 17 End Overeating
So today is all about tackling one of my main issues 'over eating'. I could eat and eat and eat and eat! However for the last 17 days I have learned a lot of self control, but I am not sure whats going to happen once I get off the plan and don't have 'healthy' food 100% of the time. I will have pasta and carbs again so my challenge is making a sustainable change.
I guess here are some steps that I can try if I do over eat. For one I have to understand that if I over eat its not the end of the world. It doesn't mean that the diet is over or that Ive failed so I should give up. I have to let it go and make sure it doesn't happen again, I have to hop back on the wagon and continue eating well. Maybe go to the gym as a consequence or stop eating carbs for a day or two.
Secondly, if I want to over eat I have to make the choice to not do it by looking back on my progress and how far I've come. I never want to go back to being small and pudgy. Over eating is not helpful on my path to lean and short :)
Also if I feel the need to over eat and cannot stop myself I have to try and make a healthy choice. Not chips, crisps or chocolate, but fruit, veg, egg or lean protein.
From this diet I can see the difference of not being hungry and more and being super full. I now know when to stop eating and I know its not when I'm stuffed. I know this because I know I could eat more, but I also know that I don't need more. Its all about slowing down and listening to my body.
So this morning I got up super early again, I cant wait to get used to it as I am having to drag myself out of bed at the moment. But... this morning I did a class called Boxercise. I don't like hitting things or people. I really didn't think I would like it, the only reason I did it was because it is the only class that's on. But I really kind of enjoyed it, I mean I still don't like the hitting things and people and such, but I was sweating and working hard. That was good.
In Boxercise there is a lot of circuit work, so there are three different types of punching bags, a station with burpees, sit ups, push ups and set ups. Its based on doing 45 seconds at each station in a circuit. Later we were put into teams and did the circuit again, but this time between every station one person would hold pads whilst the other punched them. The next time we do the circuit its the other persons turn to hold the pads.
Otherwise... there is not much going on still eating the same foods, trying to walk to places rather than using public transport. Really looking forward to starchy foods again :)
* Today I had two thick slices of sour dough bread. I'm not allowed carbs, but a guy from work made it especially for me. I stayed within my calorie expenditure so I'm sure its ok, but since I haven't been losing I hope I don't gain weight for tomorrow.
********** Updated 22/01/12
So today is all about tackling one of my main issues 'over eating'. I could eat and eat and eat and eat! However for the last 17 days I have learned a lot of self control, but I am not sure whats going to happen once I get off the plan and don't have 'healthy' food 100% of the time. I will have pasta and carbs again so my challenge is making a sustainable change.
I guess here are some steps that I can try if I do over eat. For one I have to understand that if I over eat its not the end of the world. It doesn't mean that the diet is over or that Ive failed so I should give up. I have to let it go and make sure it doesn't happen again, I have to hop back on the wagon and continue eating well. Maybe go to the gym as a consequence or stop eating carbs for a day or two.
Secondly, if I want to over eat I have to make the choice to not do it by looking back on my progress and how far I've come. I never want to go back to being small and pudgy. Over eating is not helpful on my path to lean and short :)
Also if I feel the need to over eat and cannot stop myself I have to try and make a healthy choice. Not chips, crisps or chocolate, but fruit, veg, egg or lean protein.
From this diet I can see the difference of not being hungry and more and being super full. I now know when to stop eating and I know its not when I'm stuffed. I know this because I know I could eat more, but I also know that I don't need more. Its all about slowing down and listening to my body.
2012-01-16
Day 16 Prevent Unplanned Eating
Still 130.2 lbs.
I thought with my large workout this weekend I would have lost more weight, or some weight. I wish that the body worked as mathematically as my weight loss projections, but no such luck. You never know, maybe I lost some inches. :) I'm not going to re-measure just yet since I only took measurements a few days ago.
This is something like day 6 on the diet now so about 11 to go. I am looking forward to some oatmeal or potatoes soon :) Yummy. I went to spin class this morning. I am sooooo proud I had almost every thing ready to go last night. Got up at 6:15 and went to the gym for Class :) It was very stressfull juggling getting up, class, shower, breakfast and my lift to work. But at least Ive don't it once now so tomorrow should be less stressful!! WOOHOO bring on the 20's :)
Also I made my own salad dressing using olive oil, balsamic vinegar, mustard, splenda onions, salt and pepper. It sooo nice, I had a great salad at lunch :)
********** Updated 22/01/12
The Beck Diet Solution
Day 16 Prevent Unplanned Eating
This is a major pitfalls of mine. I know that it is encouraged to eat 6 small meals in a day rather than three large meals. This is what Ive done for ages, but I'm not sure if its working, the snacks between mealtimes actually encourages me to eat more than I usually would. I think I may try for a while not to snack between meals.
This step is about not giving in to your cravings or desires. When you say that you want an unplanned snack you need to tell your body that you have 'No Choice'. Anyways the 17 day diet allows you to eat as much allowed protein and allowed vegetables.
I thought with my large workout this weekend I would have lost more weight, or some weight. I wish that the body worked as mathematically as my weight loss projections, but no such luck. You never know, maybe I lost some inches. :) I'm not going to re-measure just yet since I only took measurements a few days ago.
This is something like day 6 on the diet now so about 11 to go. I am looking forward to some oatmeal or potatoes soon :) Yummy. I went to spin class this morning. I am sooooo proud I had almost every thing ready to go last night. Got up at 6:15 and went to the gym for Class :) It was very stressfull juggling getting up, class, shower, breakfast and my lift to work. But at least Ive don't it once now so tomorrow should be less stressful!! WOOHOO bring on the 20's :)
Also I made my own salad dressing using olive oil, balsamic vinegar, mustard, splenda onions, salt and pepper. It sooo nice, I had a great salad at lunch :)
********** Updated 22/01/12
This is a major pitfalls of mine. I know that it is encouraged to eat 6 small meals in a day rather than three large meals. This is what Ive done for ages, but I'm not sure if its working, the snacks between mealtimes actually encourages me to eat more than I usually would. I think I may try for a while not to snack between meals.
This step is about not giving in to your cravings or desires. When you say that you want an unplanned snack you need to tell your body that you have 'No Choice'. Anyways the 17 day diet allows you to eat as much allowed protein and allowed vegetables.
2012-01-15
Day 15 Spinning - Monitor your Eating
So today I am still 130.2 lbs :)
I woke up, had some raspberries and headed to the gym and went to spinning class!!! Kudos to me for going, I'm proud I went, I'm proud I finished it, I'm proud I did it. So about spinning class. I didn't hate it. I was shocked, I never liked it before. Now it was hard, I didn't push as hard as all the others but I was sweating buckets. Loved it, so I think Ill take the morning spin classes from now on. :)
For breakfast, after the gym, as I don't think your meant to eat just before the gym, I had a two egg white omelet with cherry tomatoes, spinach and pesto. Its awesome, yum.
********** Updated 22/01/12
The Beck Diet Solution
Day 15 Monitor your eating
Today is about following your food plan, tracking exactly whats being eaten and how much. I am to track everything, even little snacks. The book urges you to respond to sabotaging thoughts by reading your response cards, reminding your self why your doing this and congratulating yourself when you do everything right.
Writing down what you eat regularly has been proven to help lose weight and it makes you accountable for your weight loss. That's the plan says to not stop tracking your food at least to the end of the plan even though you may not want to. I intend to track everything on my FitBit Dashboard.
Not only does the eating plan show you everything that you are eating, it holds you accountable allows you ti give yourself credit and allows you to find pitfalls and trouble spots.
I woke up, had some raspberries and headed to the gym and went to spinning class!!! Kudos to me for going, I'm proud I went, I'm proud I finished it, I'm proud I did it. So about spinning class. I didn't hate it. I was shocked, I never liked it before. Now it was hard, I didn't push as hard as all the others but I was sweating buckets. Loved it, so I think Ill take the morning spin classes from now on. :)
For breakfast, after the gym, as I don't think your meant to eat just before the gym, I had a two egg white omelet with cherry tomatoes, spinach and pesto. Its awesome, yum.
********** Updated 22/01/12
Today is about following your food plan, tracking exactly whats being eaten and how much. I am to track everything, even little snacks. The book urges you to respond to sabotaging thoughts by reading your response cards, reminding your self why your doing this and congratulating yourself when you do everything right.
Writing down what you eat regularly has been proven to help lose weight and it makes you accountable for your weight loss. That's the plan says to not stop tracking your food at least to the end of the plan even though you may not want to. I intend to track everything on my FitBit Dashboard.
Not only does the eating plan show you everything that you are eating, it holds you accountable allows you ti give yourself credit and allows you to find pitfalls and trouble spots.
2012-01-14
Day 14 - Porgress Picture - Plan for Tomorrow
YAY 130.2 lbs :) I lost a pound.
Since today is Saturday I have a little extra time I will post some progress pictures and measurements. So here goes:
Measurements as of today:
Shoulder: 102 cm 40 inches
Bust: 98 cm 38.5 inches
Waist:83cm 32.2 inches
Hips: 102cm 40 inches
Arms: 32 cm 12.5 inches
Thighs: 61.5cm and 24 inches
I gotta run, I wanna get some cycling shorts for spinning class later. :)
So I managed to get the shorts but I was back too late for spinning class. Instead I decided I would take a huge walk (about 4 hrs) I actually did about 21 000 steps. Wow I was exhausted. Ill go to spinning tomorrow :)
********** Updated 21/01/12
The Beck Diet Solution
Day 14 Plan For Tomorrow
The book says that if you are not already on a diet we will be starting tomorrow. Well, I guess I'm a little ahead.The book asks that you write out everything that I will be eating tomorrow, I have already completed this in a previous post and since I eat almost the same thing everyday I wont write it all out again.
I have written in my note book what I eat every day including a calories count and WW points.
Since today is Saturday I have a little extra time I will post some progress pictures and measurements. So here goes:
Shoulder: 102 cm 40 inches
Bust: 98 cm 38.5 inches
Waist:83cm 32.2 inches
Hips: 102cm 40 inches
Arms: 32 cm 12.5 inches
Thighs: 61.5cm and 24 inches
I gotta run, I wanna get some cycling shorts for spinning class later. :)
So I managed to get the shorts but I was back too late for spinning class. Instead I decided I would take a huge walk (about 4 hrs) I actually did about 21 000 steps. Wow I was exhausted. Ill go to spinning tomorrow :)
********** Updated 21/01/12
The book says that if you are not already on a diet we will be starting tomorrow. Well, I guess I'm a little ahead.The book asks that you write out everything that I will be eating tomorrow, I have already completed this in a previous post and since I eat almost the same thing everyday I wont write it all out again.
I have written in my note book what I eat every day including a calories count and WW points.
2012-01-13
Day 13 - Ranting ... (Sorry) - Overcome Cravings
Still 131.4 lbs :( Come on already!!
I'm just at work, flicking through some forums on the 17 Day Diet. I can see that a lot of people are struggling. Now, I have had no issues with the diet so far, I am perfectly happy with the food and am full most of the time. My current issue is to figure out the best time to eat dinner so its not too early that I get hungry again but that its not too late so I got to bed with a full stomach. Sure, Id like some carbs, like a sandwich, but not having is isn't an issue for me, which is a first as I usually have bread and pasta every day, twice a day.
Some people are really upset about not losing weight after 2 days, others cant cope with the quantity of food or the lack of cabs. I don't have that, I remember last year with the Cambridge Diet I was a lot like that, I invested a lot of emotion into every micro aspect of weight loss.
Right now it seems a little different, I'm taking the diet and going with the flow, following the rules, exercising not over-worrying. Sure I haven't lost for a few days now, and its annoying, but that's ok. I'm doing everything right, eating better and exercising, that in itself is a good thing. Loosing weight is a great bonus and it will follow, maybe it will just take me longer but if I keep doing things right I will lose the lbs.
Maybe its because I did the scared heart diet before hand and prepared my body for a low card low quantity diet or maybe I'm more determined this time around. I realise its not pleasant to reduce the amount I eat, but I'm here to lose weight, I'm only in this position because I ate so much. It makes sense that now I eat less to get rid of the weight. The 40 lbs didn't not come on over the period of a month, it took about 4 years. So I can expect the weight to just melt off in two weeks. In the past I have moaned about diets and the lack of food you get to eat and fought against it. This time seems different, I know I wont die and that I just have to bite my lip and get on with it and if I think about it I'm not actually hungry, and if I am there are some foods that I can eat. I am trying to take this in my stride and forget its there, focus on life and getting healthy. I have learned that the diet is so much easier if I focus on the good parts and not micro manage all the bad parts.
On a different note:
I realise that I am weighing every day and posting every day. I have no doubt that this will slow down as the diet goes on. Right now I am getting used to it and still excited by the idea. I hope I will continue to post frequently as this motivates me to keep going. I think if I stop posting it will feel a little like losing motivation. But I'm sure it will slow. I wonder if anyone reads this... either way, its like a diary and helps me to write down my thoughts. It validates them.
********** Updated 21/01/12
The Beck Diet Solution
Day 13 Overcome Cravings
Today is all about cravings. I have to say that so far I'm doing ok, Ive had very little issue with cravings on this diet plan. This hugely surprises me, since I love love love Carbs.
The way to avoid the cravings I have done the following:
-> Focus on what I wish to achieve; think of my goal
-> Why I am in this position now? Because I gave into my cravings, I'm not doing that again!
-> Look how far Ive come! I'm not going to ruin that.
-> When I crave something I have something healthy instead.
-> Drink a big glass of water.
-> When I have a craving I distract myself by cleaning or being active.
I'm just at work, flicking through some forums on the 17 Day Diet. I can see that a lot of people are struggling. Now, I have had no issues with the diet so far, I am perfectly happy with the food and am full most of the time. My current issue is to figure out the best time to eat dinner so its not too early that I get hungry again but that its not too late so I got to bed with a full stomach. Sure, Id like some carbs, like a sandwich, but not having is isn't an issue for me, which is a first as I usually have bread and pasta every day, twice a day.
Some people are really upset about not losing weight after 2 days, others cant cope with the quantity of food or the lack of cabs. I don't have that, I remember last year with the Cambridge Diet I was a lot like that, I invested a lot of emotion into every micro aspect of weight loss.
Right now it seems a little different, I'm taking the diet and going with the flow, following the rules, exercising not over-worrying. Sure I haven't lost for a few days now, and its annoying, but that's ok. I'm doing everything right, eating better and exercising, that in itself is a good thing. Loosing weight is a great bonus and it will follow, maybe it will just take me longer but if I keep doing things right I will lose the lbs.
Maybe its because I did the scared heart diet before hand and prepared my body for a low card low quantity diet or maybe I'm more determined this time around. I realise its not pleasant to reduce the amount I eat, but I'm here to lose weight, I'm only in this position because I ate so much. It makes sense that now I eat less to get rid of the weight. The 40 lbs didn't not come on over the period of a month, it took about 4 years. So I can expect the weight to just melt off in two weeks. In the past I have moaned about diets and the lack of food you get to eat and fought against it. This time seems different, I know I wont die and that I just have to bite my lip and get on with it and if I think about it I'm not actually hungry, and if I am there are some foods that I can eat. I am trying to take this in my stride and forget its there, focus on life and getting healthy. I have learned that the diet is so much easier if I focus on the good parts and not micro manage all the bad parts.
On a different note:
I realise that I am weighing every day and posting every day. I have no doubt that this will slow down as the diet goes on. Right now I am getting used to it and still excited by the idea. I hope I will continue to post frequently as this motivates me to keep going. I think if I stop posting it will feel a little like losing motivation. But I'm sure it will slow. I wonder if anyone reads this... either way, its like a diary and helps me to write down my thoughts. It validates them.
********** Updated 21/01/12
Today is all about cravings. I have to say that so far I'm doing ok, Ive had very little issue with cravings on this diet plan. This hugely surprises me, since I love love love Carbs.
The way to avoid the cravings I have done the following:
-> Focus on what I wish to achieve; think of my goal
-> Why I am in this position now? Because I gave into my cravings, I'm not doing that again!
-> Look how far Ive come! I'm not going to ruin that.
-> When I crave something I have something healthy instead.
-> Drink a big glass of water.
-> When I have a craving I distract myself by cleaning or being active.
2012-01-12
Day 12- Spinning - Practice Hunger Tolerance
Still 131.4 lbs
I guess I'm happy :) But I'd love to see a change on the scales soon. I've made an appointment on Sunday with a personal trainer at the gym to get the most from working out and to see what his opinions are. I'll be back later with more info.
****
I'm back... soooo here it is. I work a 9-5 Monday to Friday. I usually leave my house at 8 and return usually and 6, so after and before these times I have to fit in Dinner, working out and free time socialising, let along cleaning the house. So my Gym opens at 6:30 am and some classes start a 7, my great idea was to fit in some classes before work to free up time after work to see friends and do other things.
So I looked at the class schedule and found that most of the morning classes are Spinning..... I HATE spinning!!
I basically dislike spinning and cycling, I'm not sure why I don't like cycling but with regards to spinning I have done a class once which was way too advanced for me, I was dehydrated, exhausted, sweating, tired, wheezing and puffing. I wrote it off for life.
Sooo today I went to a class at my new Gym called Begin to Spin. I'm not saying it was easy, it wasn't, but it was at my pace. I could do everything they said, just about, and we learned how to set up our bikes. So I'm going to go to a few regular Spinning classes this weekend to see what my level really is. The instructor even said that I should try my best but if I needed to I could slow down and take it easy. So, Goal No 1 Padded Shorts. Goal 2 Get good at Spinning.
I want to lose more weight :)
Oh and by the way check out my new workout calender on the left. Fields in white/yellow are days I have worked out :)
********** Updated 21/01/12
The Beck Diet Solution
Day 12 Practice Hunger Tolerance
Today is about learning to tolerate hunger. Today is what is considered to be tougher, however since going through the Sacred Heart Diet I already know that I can tolerate hunger. The lesson is to learn that a little hunger is not going to hurt me, Ill survive and get food again soon. I don't need to eat every single time I get a little hunger feeling.
She recommends that you try and skip one meal just to prove that the hunger feeling is ok, you will eat at some point and it is not going to kill me, Ill be fine.
I guess I'm happy :) But I'd love to see a change on the scales soon. I've made an appointment on Sunday with a personal trainer at the gym to get the most from working out and to see what his opinions are. I'll be back later with more info.
****
I'm back... soooo here it is. I work a 9-5 Monday to Friday. I usually leave my house at 8 and return usually and 6, so after and before these times I have to fit in Dinner, working out and free time socialising, let along cleaning the house. So my Gym opens at 6:30 am and some classes start a 7, my great idea was to fit in some classes before work to free up time after work to see friends and do other things.
So I looked at the class schedule and found that most of the morning classes are Spinning..... I HATE spinning!!
I basically dislike spinning and cycling, I'm not sure why I don't like cycling but with regards to spinning I have done a class once which was way too advanced for me, I was dehydrated, exhausted, sweating, tired, wheezing and puffing. I wrote it off for life.
Sooo today I went to a class at my new Gym called Begin to Spin. I'm not saying it was easy, it wasn't, but it was at my pace. I could do everything they said, just about, and we learned how to set up our bikes. So I'm going to go to a few regular Spinning classes this weekend to see what my level really is. The instructor even said that I should try my best but if I needed to I could slow down and take it easy. So, Goal No 1 Padded Shorts. Goal 2 Get good at Spinning.
I want to lose more weight :)
Oh and by the way check out my new workout calender on the left. Fields in white/yellow are days I have worked out :)
********** Updated 21/01/12
Today is about learning to tolerate hunger. Today is what is considered to be tougher, however since going through the Sacred Heart Diet I already know that I can tolerate hunger. The lesson is to learn that a little hunger is not going to hurt me, Ill survive and get food again soon. I don't need to eat every single time I get a little hunger feeling.
She recommends that you try and skip one meal just to prove that the hunger feeling is ok, you will eat at some point and it is not going to kill me, Ill be fine.
2012-01-11
Day 11 Differentiate between hunger, desire and cravings
OMG WOOOOOHOOOOO
I'm still 131.4 :) :) :) :)
Right now I'm so happy.
So today... I don't have much to say about today. I stuck to everything that was in my meal plan. I went to the gym. I hope I haven't gained again as I feel pretty bloated right now, but I did just have my dinner. I would love a tiny little loss, just to let me know I'm doing everything ok. So .. peach out! Ill let you know how I got on tomorrow.
********** Updated 21/01/12
The Beck Diet Solution
Day 11 Differentiate between hunger, desire and cravings
Today's chapter is about getting to know your body and mind better. Knowing when you are hungry or you are just craving something I have always struggled with, I usually eat what I want when I want! No More!!! Judith asks to employ the 20 minute rule, since it takes the brain 20 minutes to notice if the stomach is full.
The idea is to recognise when you have a hunger/craving feeling and to wait 20 minutes to see if it is indeed hunger or if it is actually just a craving. That way mistakes can be avoided. She asks to keep a hunger chart. For some reasons I have never liked these. I will keep a mental note but I probably will not write the info down. I think this task today will be helpful.
I'm still 131.4 :) :) :) :)
Right now I'm so happy.
So today... I don't have much to say about today. I stuck to everything that was in my meal plan. I went to the gym. I hope I haven't gained again as I feel pretty bloated right now, but I did just have my dinner. I would love a tiny little loss, just to let me know I'm doing everything ok. So .. peach out! Ill let you know how I got on tomorrow.
********** Updated 21/01/12
Today's chapter is about getting to know your body and mind better. Knowing when you are hungry or you are just craving something I have always struggled with, I usually eat what I want when I want! No More!!! Judith asks to employ the 20 minute rule, since it takes the brain 20 minutes to notice if the stomach is full.
The idea is to recognise when you have a hunger/craving feeling and to wait 20 minutes to see if it is indeed hunger or if it is actually just a craving. That way mistakes can be avoided. She asks to keep a hunger chart. For some reasons I have never liked these. I will keep a mental note but I probably will not write the info down. I think this task today will be helpful.
2012-01-10
Day 10 - 17 Day Diet Accelerate - Set a Realistic Goal
Soooo the Sacred Heart Diet is OVER :) Yay, I'm so happy I persevered. I was going to give up a few times, but I stuck with it. However I did stop eating the soup after 4 days. Total Loss...
6.6 lbs :) I now weight 131.4 lbs
I'm pretty happy with that, I would not recommend the diet as a weight loss diet, however as a detox or kick start for a continuing diet or lifestyle change I think its fabulous.
I am this morning moving straight on to start the 17 day diet and the Accelerate cycle. I am soooo worried about packing on the pounds in the first few days, so Ill be hitting the gym hard. I would love to just stay at the same weight for the first few days and then gradually lose, but I would cry if I put on some weight initially. :( even though I know its a high possibility.
I already had two egg white omelet with spinach and tomato and a little tiny bit of pesto (which is not allowed). In the morning I also had a glass of water with lemon and an espresso. For snacks I have blueberries, red grapes and low fat pro biotic yogurt. Lunch is 1/2 cup tuna, spinach, peppers, tomatoes, low fat salad dressing (not allowed so I will use sparingly). Dinner is grilled turkey breast, carrots and broccoli. I must remember not to eat fruit after 2PM. :)
I will let you guys know how I'm getting on.
I feel so heavy :( its scaring me. I don't want to put on weight. I worked so hard on the sacred heart diet. I went to the gym which was awesome, I did mainly weights. For dinner I had baked Turkey breast (with low fat spread, garlic and chili) and carrots and broccoli with some lighter than light mayo. Its was lots, but the amount in the book stated free so I had lots of them.
I didn't even eat all my prescribed food today, I wasn't restricting, I just wasn't hungry. I pray that tomorrow I am 131.4 lbs.
********** Updated 21/01/12
The Beck Diet Solution
Day 10 Set a Realistic Goal
So today is all about goal setting, I like this part. To book says not to fall into the trap of setting goals such as clothing sizes, or goal weights.... however this is exactly what I have been doing. My plan is to be 100lbs... Judith states that at this point it is not realistic to set such specific goals. So instead she asks for a small goal such as 5 lbs. Here it goes, Goal 1 - lose 5 lbs.
6.6 lbs :) I now weight 131.4 lbs
I'm pretty happy with that, I would not recommend the diet as a weight loss diet, however as a detox or kick start for a continuing diet or lifestyle change I think its fabulous.
I am this morning moving straight on to start the 17 day diet and the Accelerate cycle. I am soooo worried about packing on the pounds in the first few days, so Ill be hitting the gym hard. I would love to just stay at the same weight for the first few days and then gradually lose, but I would cry if I put on some weight initially. :( even though I know its a high possibility.
I already had two egg white omelet with spinach and tomato and a little tiny bit of pesto (which is not allowed). In the morning I also had a glass of water with lemon and an espresso. For snacks I have blueberries, red grapes and low fat pro biotic yogurt. Lunch is 1/2 cup tuna, spinach, peppers, tomatoes, low fat salad dressing (not allowed so I will use sparingly). Dinner is grilled turkey breast, carrots and broccoli. I must remember not to eat fruit after 2PM. :)
I will let you guys know how I'm getting on.
I feel so heavy :( its scaring me. I don't want to put on weight. I worked so hard on the sacred heart diet. I went to the gym which was awesome, I did mainly weights. For dinner I had baked Turkey breast (with low fat spread, garlic and chili) and carrots and broccoli with some lighter than light mayo. Its was lots, but the amount in the book stated free so I had lots of them.
I didn't even eat all my prescribed food today, I wasn't restricting, I just wasn't hungry. I pray that tomorrow I am 131.4 lbs.
********** Updated 21/01/12
So today is all about goal setting, I like this part. To book says not to fall into the trap of setting goals such as clothing sizes, or goal weights.... however this is exactly what I have been doing. My plan is to be 100lbs... Judith states that at this point it is not realistic to set such specific goals. So instead she asks for a small goal such as 5 lbs. Here it goes, Goal 1 - lose 5 lbs.
2012-01-09
Day 9 - End of Sacred Heart Diet - Select an Exercise Plan
So Ive lost 2 more lbs Yay 132 lbs :) So 6 lbs so far :)
I'm a little worried about today, the diet says that you are allowed as much brown rice and vegetables as you like. I'm not sure if I like this because the diet has in no way taught me self control and since Ive been deprived from carbs for 6 days I could eat A LOT of rice.
I'm not sure how to handle this, Ive lost 6lbs and I don't want to ruin this. In the morning I've had a half cup of boiled rice loaded with grated carrot and broccoli. I also added a little light soy sauce, pepper and lighter and light mayo. I only managed to eat half of that. I think I'm weighing in on the cautious side.
I'm going for a long walk now and then going to go to the gym. I'm going to do my first real workout of the year lifting weights and some cardio. I'm actually looking forward to it. My problem with working out is always the motivation of getting up to go. Once I'm there I love it, its just getting the motivation to go that I need to work on.
So I went ti the gym and loved it. I worked hard. Also I ended up having another small bowl of the vegetable rice. I'm really scared of whats going to happen tomorrow with the new diet. I just hope I don't pile it all back on.
********** Updated 21/01/12
The Beck Diet Solution
Day 9 Select an Exercise Plan
I have this one down already. I'm a member of a state of the art gym, pool, steam room, sauna, Jacuzzi,cardio, weights, 52 classes a week :)
Judith make some of the following points. Exercise helps you stick to your diet, because you worked so hard for it , you wont want to over eat or binge after wards. Apparently it has been said that exercise controls appetite, I have not yet experienced this. However I can say that it speeds up metabolism, which is great. I have found that after working out I have loads of energy and am in a good mood so that's a great thing. On the other hand though I am so tired by 10 I gotta go to sleep. And Ill tone up Woo Hoo.
So I started by getting an appointment with my personal trainer at the gym, he showed me the difference machines and such and worked out a plan for me. I did this for a little while but have now moved onto classes. They push me harder and get me more motivated to keep pushing. I really feel like I'm achieving something. The next thing I'm doing is walking where ever it is possible to walk to, I walk every where, I avoid public transport and drop of the DVD across town by hand. I do my shopping and carry it all back. |I take the stairs not the lift. This is where the FitBit really comes in handy, its so motivating seeing all the steps add up bit by bit. Every little helps.
When trying to lose weight the focus should be 80% diet and 20% exercise.
I'm a little worried about today, the diet says that you are allowed as much brown rice and vegetables as you like. I'm not sure if I like this because the diet has in no way taught me self control and since Ive been deprived from carbs for 6 days I could eat A LOT of rice.
I'm not sure how to handle this, Ive lost 6lbs and I don't want to ruin this. In the morning I've had a half cup of boiled rice loaded with grated carrot and broccoli. I also added a little light soy sauce, pepper and lighter and light mayo. I only managed to eat half of that. I think I'm weighing in on the cautious side.
I'm going for a long walk now and then going to go to the gym. I'm going to do my first real workout of the year lifting weights and some cardio. I'm actually looking forward to it. My problem with working out is always the motivation of getting up to go. Once I'm there I love it, its just getting the motivation to go that I need to work on.
So I went ti the gym and loved it. I worked hard. Also I ended up having another small bowl of the vegetable rice. I'm really scared of whats going to happen tomorrow with the new diet. I just hope I don't pile it all back on.
********** Updated 21/01/12
I have this one down already. I'm a member of a state of the art gym, pool, steam room, sauna, Jacuzzi,cardio, weights, 52 classes a week :)
Judith make some of the following points. Exercise helps you stick to your diet, because you worked so hard for it , you wont want to over eat or binge after wards. Apparently it has been said that exercise controls appetite, I have not yet experienced this. However I can say that it speeds up metabolism, which is great. I have found that after working out I have loads of energy and am in a good mood so that's a great thing. On the other hand though I am so tired by 10 I gotta go to sleep. And Ill tone up Woo Hoo.
So I started by getting an appointment with my personal trainer at the gym, he showed me the difference machines and such and worked out a plan for me. I did this for a little while but have now moved onto classes. They push me harder and get me more motivated to keep pushing. I really feel like I'm achieving something. The next thing I'm doing is walking where ever it is possible to walk to, I walk every where, I avoid public transport and drop of the DVD across town by hand. I do my shopping and carry it all back. |I take the stairs not the lift. This is where the FitBit really comes in handy, its so motivating seeing all the steps add up bit by bit. Every little helps.
When trying to lose weight the focus should be 80% diet and 20% exercise.
2012-01-08
Day 8 Create Time and Energy
I'm still 134.0 lbs :/ Still! I think tomorrow morning I will take some measurements to see how they are and to see if I am not loosing weight for some time if there is a change in terms of my body shape.
I'm sick of the soup, I actually binned it, I cant eat it anymore. I'm also sick of the beef, so all Ive had so far is some carrots. Today is vegetable and beef today. I also went for another really long walk today, which makes me feel great. Later I will have beef burgers and lettuce and tomato, I'm looking forward to it.
But I cannot wait till tomorrow, unlimited brown rice :) Yay :) For now that's it, I doubt there will be a change on the scales, especially after rice day. But I will keep it off, I'll explain my next plan soon.
* Just to add :) I LOVED MY LETTUCE TOMATO BURGER :)
I cheated and added a little lighter than light mayo
So I now have some time I'll explain my next plan. This Sacred Heart Diet ends tomorrow, I mean tomorrow is the last day. So I have decided to go with the 17 day diet. At first I thought this was another long haul fad diet, which is not what I need. I only did the sacred heart diet to kick start my new healthy life. The 17 day diet has the backing of many scientists, nutritionists and my favorites Dr Phil and The Doctors.
The Diet is split into 4 stages, Accelerate, Activate, Achieve and Arrive. All are taken in 17 day cycles, except for Arrive as this is the maintenance stage to be followed for life. It is recommended to follow the first three stages in rotation until the weight is lost. I plan to start this on Tuesday and continue it straight from the Sacred Heart Diet.
I have gone shopping and have everything ready. The first 17 days is what seems like a no carb days, well you can have some carbs. You can have unlimited amount of allowed protein and veg, some restricted proteins, fruits and pro biotics. it seems doable, I'm just happy to get some carbs tomorrow before I kick off the 17 day diet. An example meal plan:
Breakfast
1 Espresso + Splenda
2 Egg White Omelet with spinach, tomato, a slight smear of pesto
Red Grapes
Lemon Water
Apple Cider Vinegar Capsule
Cinnamon Capsule
Snack 1
Pro Biotic Yogurt
Sugar Free Jam
Green Tea Splenda
Lunch
Salad/Lettuce- spinach, carrot, tomato
Tuna
Low fat salad dressing
Green Tea + Splenda
Apple Cider Vinegar Capsule
Cinnamon Capsule
Snack 2
Raspberries/Blueberries + Splenda
Green Tea + Splenda
Dinner
Grilled Chicken/Salmon
Carrot and Broccoli and spinach
Apple Cider Vinegar Capsule
Cinnamon Capsule
Slimatea
After/Before Gym Snack
Yogurt with Jam
Freebies
Allowed Protein
Allowed Veg
The plan includes that in the morning, upon arising, you have a large glass of water with half a lemon squeezed into it. Fruit is not allowed after 2 PM. Also you are encouraged to drink at least one cup of green tea a day. I think I may cheat the odd time and have two squares of 70% dark chocolate with espresso.
********** Updated 21/01/12
The Beck Diet Solution
Day 8 Create Time and Energy
Week one is over and its time to prepare for dieting this week. Today's task is about finding the time and energy to choose the right foods, shop for the right foods, make lists and plans.Without the time and energy the diet will in most likely hood fail.
Its time to write out a food plan so I know what I can eat and when. Also planning ahead for snacks and such. So as you can see above I have a meal plan set up for the next 17 days, I know what will be eaten, when it will be eaten and what to shop for.
On top of that I was advised to plan in exercise so I think my plan is to go to the gym every single day for at least 45 minutes. This will hopefully be completed in the morning so it doesn't interfere with the rest of my day. I will probably take more classes rather then doing my own thing as classes seem to motivate me much more.
I'm sick of the soup, I actually binned it, I cant eat it anymore. I'm also sick of the beef, so all Ive had so far is some carrots. Today is vegetable and beef today. I also went for another really long walk today, which makes me feel great. Later I will have beef burgers and lettuce and tomato, I'm looking forward to it.
But I cannot wait till tomorrow, unlimited brown rice :) Yay :) For now that's it, I doubt there will be a change on the scales, especially after rice day. But I will keep it off, I'll explain my next plan soon.
* Just to add :) I LOVED MY LETTUCE TOMATO BURGER :)
I cheated and added a little lighter than light mayo
So I now have some time I'll explain my next plan. This Sacred Heart Diet ends tomorrow, I mean tomorrow is the last day. So I have decided to go with the 17 day diet. At first I thought this was another long haul fad diet, which is not what I need. I only did the sacred heart diet to kick start my new healthy life. The 17 day diet has the backing of many scientists, nutritionists and my favorites Dr Phil and The Doctors.
The Diet is split into 4 stages, Accelerate, Activate, Achieve and Arrive. All are taken in 17 day cycles, except for Arrive as this is the maintenance stage to be followed for life. It is recommended to follow the first three stages in rotation until the weight is lost. I plan to start this on Tuesday and continue it straight from the Sacred Heart Diet.
I have gone shopping and have everything ready. The first 17 days is what seems like a no carb days, well you can have some carbs. You can have unlimited amount of allowed protein and veg, some restricted proteins, fruits and pro biotics. it seems doable, I'm just happy to get some carbs tomorrow before I kick off the 17 day diet. An example meal plan:
Breakfast
1 Espresso + Splenda
2 Egg White Omelet with spinach, tomato, a slight smear of pesto
Red Grapes
Lemon Water
Apple Cider Vinegar Capsule
Cinnamon Capsule
Snack 1
Pro Biotic Yogurt
Sugar Free Jam
Green Tea Splenda
Lunch
Salad/Lettuce- spinach, carrot, tomato
Tuna
Low fat salad dressing
Green Tea + Splenda
Apple Cider Vinegar Capsule
Cinnamon Capsule
Snack 2
Raspberries/Blueberries + Splenda
Green Tea + Splenda
Dinner
Grilled Chicken/Salmon
Carrot and Broccoli and spinach
Apple Cider Vinegar Capsule
Cinnamon Capsule
Slimatea
After/Before Gym Snack
Yogurt with Jam
Freebies
Allowed Protein
Allowed Veg
The plan includes that in the morning, upon arising, you have a large glass of water with half a lemon squeezed into it. Fruit is not allowed after 2 PM. Also you are encouraged to drink at least one cup of green tea a day. I think I may cheat the odd time and have two squares of 70% dark chocolate with espresso.
********** Updated 21/01/12
Week one is over and its time to prepare for dieting this week. Today's task is about finding the time and energy to choose the right foods, shop for the right foods, make lists and plans.Without the time and energy the diet will in most likely hood fail.
Its time to write out a food plan so I know what I can eat and when. Also planning ahead for snacks and such. So as you can see above I have a meal plan set up for the next 17 days, I know what will be eaten, when it will be eaten and what to shop for.
On top of that I was advised to plan in exercise so I think my plan is to go to the gym every single day for at least 45 minutes. This will hopefully be completed in the morning so it doesn't interfere with the rest of my day. I will probably take more classes rather then doing my own thing as classes seem to motivate me much more.
Day 7 Arrange Your Environment
Still 134.0 lbs :/
I know I shouldn't be disappointed but I cant help it, just kinda feel I working a lot and getting a little. But then I think, ... HEY!! Ive lost like 4 lbs in 4 days!! My goal was to lose 1 lb per week so I have no right to complain. :)
Today is Beef and Tomato day!! :) I was waiting for this day but ended up really disappointed. See I don't really like beef or steak that much, but I had prepared these streaks in herbs and spices. I thought that the lack of meat would get me to enjoy the steaks... but no. Was kind of a disappointment.
So I went out later and got some beef meatballs and made them with a tin of tomatoes. That was kinda of nice but it seemed like an anti-climax. Did not go to the gym but went for a really long walk which was awesome :) I feel good about that.
My Boyfriend came over and ate my steak and some of my meatballs. :) As per usual, I love him. We watched some movies... let me see.... they were... Pyjama Girls and Horrible Bosses. Pyjama Girls is a documentary about a culture rising up in Dublin where girls/women from lower class/income estates wear pyjamas everywhere, at home, going to the shops, hanging out with friends. Everywhere. Ill link the trailer below. Often times they are associated with anti social behaviour, drugs and laziness. This documentary takes you deeper into it and shows you the behind the scenes. It was very interesting.
The second movie we watched was Horrible Bosses, which ironically was recommended to me by my lovely bosses. The film was good it was very funny, and I can see why its so popular. I do think that Jeniffer Anistons character was not integrated well enough with the rest of the plot and that the main action of the film happened way too late and should have been earlier to give the plot more time to develop. But all in all it was a great night :) trailer below:
********** Updated 21/01/12
The Beck Diet Solution
Day 7 Arrange Your Environment
It is now time to clear the home of Junk. So I have gone through all my cupboards, shelves and fridge and thrown out, or hidden, carbs, chocolate or any other tempting junk. I know that it would set me up for failure to have this around so I need to get rid of it, I threw it out and stocked up on healthy, fruit, veg and low carb foods. At work I cleared my desk of sugar, honey and replaced them with sweetener. Also I got rid of chocolate and fatty foods and replaced them with rivita crackers.
I have replaced the yogurt in the fridge with a low fat version, stocked up on fresh fruit and veg. I added low fat dressings and condiments as well as low calorie snack options like crackers, dark chocolate, air popped popcorn and low sugar squash. I am sure as time goes by I'm sure avoiding bad choices will become easier.... at least I hope...
I know I shouldn't be disappointed but I cant help it, just kinda feel I working a lot and getting a little. But then I think, ... HEY!! Ive lost like 4 lbs in 4 days!! My goal was to lose 1 lb per week so I have no right to complain. :)
Today is Beef and Tomato day!! :) I was waiting for this day but ended up really disappointed. See I don't really like beef or steak that much, but I had prepared these streaks in herbs and spices. I thought that the lack of meat would get me to enjoy the steaks... but no. Was kind of a disappointment.
So I went out later and got some beef meatballs and made them with a tin of tomatoes. That was kinda of nice but it seemed like an anti-climax. Did not go to the gym but went for a really long walk which was awesome :) I feel good about that.
My Boyfriend came over and ate my steak and some of my meatballs. :) As per usual, I love him. We watched some movies... let me see.... they were... Pyjama Girls and Horrible Bosses. Pyjama Girls is a documentary about a culture rising up in Dublin where girls/women from lower class/income estates wear pyjamas everywhere, at home, going to the shops, hanging out with friends. Everywhere. Ill link the trailer below. Often times they are associated with anti social behaviour, drugs and laziness. This documentary takes you deeper into it and shows you the behind the scenes. It was very interesting.
The second movie we watched was Horrible Bosses, which ironically was recommended to me by my lovely bosses. The film was good it was very funny, and I can see why its so popular. I do think that Jeniffer Anistons character was not integrated well enough with the rest of the plot and that the main action of the film happened way too late and should have been earlier to give the plot more time to develop. But all in all it was a great night :) trailer below:
********** Updated 21/01/12
It is now time to clear the home of Junk. So I have gone through all my cupboards, shelves and fridge and thrown out, or hidden, carbs, chocolate or any other tempting junk. I know that it would set me up for failure to have this around so I need to get rid of it, I threw it out and stocked up on healthy, fruit, veg and low carb foods. At work I cleared my desk of sugar, honey and replaced them with sweetener. Also I got rid of chocolate and fatty foods and replaced them with rivita crackers.
I have replaced the yogurt in the fridge with a low fat version, stocked up on fresh fruit and veg. I added low fat dressings and condiments as well as low calorie snack options like crackers, dark chocolate, air popped popcorn and low sugar squash. I am sure as time goes by I'm sure avoiding bad choices will become easier.... at least I hope...
2012-01-06
Day 6 Find a Diet Coach
So I just have to post this morning .......................... I'M 134 lbs :) Lost 4lbs in total!!
I know that it is impossible to lose the 17lbs, I'm not doing this diet to lose as much weight as possible I'm doing to to kick start a life long eating habit, like a detox. I always find that its much easier to add food to a diet rather than take it away. So its my plan to do this diet and eat very restrictively and to then be able to add some foods to it and know for the experience of the sacred heart diet that I can definitely survive without that bag of chips. Because Ive done it before.
I'm happy with the way its going, I don't feel deprived and I'm losing weight. I know at this stage that its only water weight but I hope with continuing a diet I can keep the loss up and turn it into fat loss. I feel much better today in terms of energy and the cold. My throat is still sore but not as bad as before so I may go to the gym today and do a light work out :)
Is still early, today I can have as much skimmed milk and banana as I like, soooo I can finally have a cappuccino. YAY It was DELICIOUS. I'll let you you know later how I have managed today. Really looking forward to beef tomorrow.
I have two thing to say that I am changing about this diet one is a choice and the other was inevitable. I have been having an espresso every morning which is allowed, however I have added a spoon of sweetener every time which is not mentioned as allowed. I also have a lot of green tea during the day and had sweetener with this. So that was my choice, but Id rather enjoy the diet, lose a little less and be able to continue it than hate it and fail.
The other change I have made is adding medicine to make me better and to be able to handle the sore throat. This has included throat candies like Soothers, Strepsils and Manuka Honey lozenges. Also Manuka Honey, Calpol, Bennilynn, Paracetemol, Codine, Meds like, Panadol, Uniflu, Disparin. So I have added these, I wish I didn't have to but I had to take these and this may have hampered my weight loss. I don't mind, Ive lost 4 lbs forever. :)
* Added on the 08/01/12
So Today was banana and Skimmed milk today. I loved it I had almost the full carton of milk and thee bananas as well as the soup. I can feel myself slowly disliking the soup, I had to force down the rest of it. I had a small workout, I don't think you can even call it that, as all I did was walk/jog on the treadmill. It was more and exercise to get me to go to the gym. It was great.
********** Updated 21/01/12
The Beck Diet Solution
Day 6 Find a Diet Coach
I really don't know about this one...I try to keep my diet to myself as much as possible, since everyone keeps telling me that I'm fine the way I am and is in no way encouraging. My hope was that my followers could be a helping hand, but I think I'm the only one on here, so there is one person I know at work who is also looking to lose weight and that I have told about my diet.
She is really nice and receptive and we can learn from each other and motivate and encourage one another. I guess it will be nice to tell someone about this plan and not to be all alone with it. It will be helpful not to only be accountable to myself. And a 'coach' will help pull everything into perspective.
The book asks that you schedule meetings with your coach weekly to discuss pitfalls, achievements and the plans of the diet. The coach will look at exercise completed, weight lost and eating plans. The book also urges to call/email daily for further encouragement.
I think that this is a little OTT, I will have a chat with my coach frequently, but I do not think there is a need to be overly formal about it. I shall tell her all about my diet and we will have chats at work when we're on breaks... Done and dusted!
I know that it is impossible to lose the 17lbs, I'm not doing this diet to lose as much weight as possible I'm doing to to kick start a life long eating habit, like a detox. I always find that its much easier to add food to a diet rather than take it away. So its my plan to do this diet and eat very restrictively and to then be able to add some foods to it and know for the experience of the sacred heart diet that I can definitely survive without that bag of chips. Because Ive done it before.
I'm happy with the way its going, I don't feel deprived and I'm losing weight. I know at this stage that its only water weight but I hope with continuing a diet I can keep the loss up and turn it into fat loss. I feel much better today in terms of energy and the cold. My throat is still sore but not as bad as before so I may go to the gym today and do a light work out :)
Is still early, today I can have as much skimmed milk and banana as I like, soooo I can finally have a cappuccino. YAY It was DELICIOUS. I'll let you you know later how I have managed today. Really looking forward to beef tomorrow.
I have two thing to say that I am changing about this diet one is a choice and the other was inevitable. I have been having an espresso every morning which is allowed, however I have added a spoon of sweetener every time which is not mentioned as allowed. I also have a lot of green tea during the day and had sweetener with this. So that was my choice, but Id rather enjoy the diet, lose a little less and be able to continue it than hate it and fail.
The other change I have made is adding medicine to make me better and to be able to handle the sore throat. This has included throat candies like Soothers, Strepsils and Manuka Honey lozenges. Also Manuka Honey, Calpol, Bennilynn, Paracetemol, Codine, Meds like, Panadol, Uniflu, Disparin. So I have added these, I wish I didn't have to but I had to take these and this may have hampered my weight loss. I don't mind, Ive lost 4 lbs forever. :)
* Added on the 08/01/12
So Today was banana and Skimmed milk today. I loved it I had almost the full carton of milk and thee bananas as well as the soup. I can feel myself slowly disliking the soup, I had to force down the rest of it. I had a small workout, I don't think you can even call it that, as all I did was walk/jog on the treadmill. It was more and exercise to get me to go to the gym. It was great.
********** Updated 21/01/12
I really don't know about this one...I try to keep my diet to myself as much as possible, since everyone keeps telling me that I'm fine the way I am and is in no way encouraging. My hope was that my followers could be a helping hand, but I think I'm the only one on here, so there is one person I know at work who is also looking to lose weight and that I have told about my diet.
She is really nice and receptive and we can learn from each other and motivate and encourage one another. I guess it will be nice to tell someone about this plan and not to be all alone with it. It will be helpful not to only be accountable to myself. And a 'coach' will help pull everything into perspective.
The book asks that you schedule meetings with your coach weekly to discuss pitfalls, achievements and the plans of the diet. The coach will look at exercise completed, weight lost and eating plans. The book also urges to call/email daily for further encouragement.
I think that this is a little OTT, I will have a chat with my coach frequently, but I do not think there is a need to be overly formal about it. I shall tell her all about my diet and we will have chats at work when we're on breaks... Done and dusted!
2012-01-05
Day 5 Eat Slowly and Mindfully
Another really sick day! I promise I will fill these in soon with further into. So today is fruit and veg day, no loss though :( maybe its because I'm sick though.
136.2 again
******
Edited on the 06/01/12
So Today was fruit and veg, which again was not too bad. I'm handling this really well, usually id be halfway through a jar of Nutella now.I guess I keep looking at the fatty pictures of me and thinking that: I'm eating enough food to keep me going and its only for a few more days :)
So I had lots of water Mellon and carrots, and because I was sick I lost my appetite so I didn't eat my soup for lunch. I know that's bad but I was so ill I couldn't eat. I went home and had my potato :)
No loss :( I blame the potato
********** Updated 21/01/12
The Beck Diet Solution
Day 5 Eat Slowly and Mindfully
Judith mentions that there are two reasons for this, the first is that when you eat slowly your brain has enough time to tell you that the stomach is full. It can take the body up to 20 minutes to realise this. So in this way you can avoid over eating. The second reason is that instead of chowing down the food mindlessly you can enjoy and savour every bite and the food will taste better.
I was shocked to find how little food actually filled me up! What a surprised that only a small amount of fruit, veg and soup filled me for the day.
The way that I decided to do this was to set up the table nicely using place mats, napkins nice tableware and cutlery. It made the whole experience much more enjoyable. I also had to put my spoon down every time between slurps as I often forgot to slow down.
136.2 again
******
Edited on the 06/01/12
So Today was fruit and veg, which again was not too bad. I'm handling this really well, usually id be halfway through a jar of Nutella now.I guess I keep looking at the fatty pictures of me and thinking that: I'm eating enough food to keep me going and its only for a few more days :)
So I had lots of water Mellon and carrots, and because I was sick I lost my appetite so I didn't eat my soup for lunch. I know that's bad but I was so ill I couldn't eat. I went home and had my potato :)
No loss :( I blame the potato
********** Updated 21/01/12
Judith mentions that there are two reasons for this, the first is that when you eat slowly your brain has enough time to tell you that the stomach is full. It can take the body up to 20 minutes to realise this. So in this way you can avoid over eating. The second reason is that instead of chowing down the food mindlessly you can enjoy and savour every bite and the food will taste better.
I was shocked to find how little food actually filled me up! What a surprised that only a small amount of fruit, veg and soup filled me for the day.
The way that I decided to do this was to set up the table nicely using place mats, napkins nice tableware and cutlery. It made the whole experience much more enjoyable. I also had to put my spoon down every time between slurps as I often forgot to slow down.
2012-01-04
Day 4 Build Your Confidence
OMG I am so sick. Ill let you know how today went another time but..... I lost some weight yay! Its gone forever. Today I am 136.2 lbs :)
***
Edited on the 06/0612
So on this way I was allowed at the veg I wanted as well as the soup and then in the evening I was allowed a baked potato with butter. I like vegetables so today wasn't too hard, however I was REALLY looking forward to the potato.
So I had mostly raw carrots and broccoli during the day and at lunch I had a big bowl of the soup. I still really like the soup, most people get really sick of it. Sometimes I have the soup blended up and smooth but other times I actually like it much more in a broth.
I did really enjoy my baked potato at night though. I drenched is in low fat spread and salt, which probably was not the right way to go but I loved it.
And I lost 1.8lbs today. I thought that was great :)
I'm really sick with a flu or cold but I cant speak and I'm tired and have hot and cold sweats so I hope this passes soon.
********** Updated 21/01/12
The Beck Diet Solution
Day 4 Build Your Confidence
To be honest the title shocked me, how am I going to do that in one day? But I'm hoping that this book can give me motivation and confident in myself that I can do this, because honestly I don't think I can right now.
Judith says that you need confidence in your self to lose weight, which I agree with 100%. Knowing you can do it is a huge confidence boost along the way. She tries to instill confidence by giving yourself credit for what your doing. Looking at it at the moment it seems a little silly and not only that it could have the effect of making me complacent.
So here goes:
She wants you to give yourself credit the same way you would a friend. Which is actually a great idea, I don't think I would ever praise myself the way I do other people. It just not my way... especially for little things.
She also says to put on a little bracelet or rubber band and give yourself credit every time you see it.
Everything you do something positive, or don't do something negative, give yourself credit.
Answer back to sabotaging thoughts!
So here it goes:
Well done for not over eating today. Good Job, Anaelle. :)
Ha ha... it still seems a little silly.. but kind of nice too.
***
Edited on the 06/0612
So on this way I was allowed at the veg I wanted as well as the soup and then in the evening I was allowed a baked potato with butter. I like vegetables so today wasn't too hard, however I was REALLY looking forward to the potato.
So I had mostly raw carrots and broccoli during the day and at lunch I had a big bowl of the soup. I still really like the soup, most people get really sick of it. Sometimes I have the soup blended up and smooth but other times I actually like it much more in a broth.
I did really enjoy my baked potato at night though. I drenched is in low fat spread and salt, which probably was not the right way to go but I loved it.
And I lost 1.8lbs today. I thought that was great :)
I'm really sick with a flu or cold but I cant speak and I'm tired and have hot and cold sweats so I hope this passes soon.
********** Updated 21/01/12
To be honest the title shocked me, how am I going to do that in one day? But I'm hoping that this book can give me motivation and confident in myself that I can do this, because honestly I don't think I can right now.
Judith says that you need confidence in your self to lose weight, which I agree with 100%. Knowing you can do it is a huge confidence boost along the way. She tries to instill confidence by giving yourself credit for what your doing. Looking at it at the moment it seems a little silly and not only that it could have the effect of making me complacent.
So here goes:
She wants you to give yourself credit the same way you would a friend. Which is actually a great idea, I don't think I would ever praise myself the way I do other people. It just not my way... especially for little things.
She also says to put on a little bracelet or rubber band and give yourself credit every time you see it.
Everything you do something positive, or don't do something negative, give yourself credit.
Answer back to sabotaging thoughts!
So here it goes:
Well done for not over eating today. Good Job, Anaelle. :)
Ha ha... it still seems a little silly.. but kind of nice too.
2012-01-03
Day 3 - Sacred Heart Diet Day 1 - Sit Down to Eat
So I am sick today, some sort of Sinusitis and Bronchitis. But I still powered through, I continued with the Sacred Heart Diet, today I ate the following:
Breakfast
Water Mellon
Espresso (added a little sweetener)
Snacks
Watermelon
Blueberries
Raspberries
Lunch
The Soup
Dinner
Watermelon
More Soup
I also drank a lot of Green tea and went to the loo a lot. I had to add little sweetener to make it taste better. I know my food plan today look really boring but it was OK, I didn't struggle and it really made me see how much food I eat all the time. I think I did well, I was a little hungry today but it was manageable. I enjoyed the soup and fruit but am looking forward to the veg tomorrow.
I lent my FitBit to a friend so I am not sure exactly how many calories were burned or steps were taken. But I'm taking things easy right now as I am sick.
Starting weight before Sacred Heart Diet 138.0 lbs
********** Updated 21/01/12
The Beck Diet Solution
Day 3 Sit Down to Eat
So this is the goal of day 3 'Sit Down to Eat' this is going to be a problem. I usually don't sit to eat, its just more convenient not too. Life is so busy. Judith ask you to examine why you don't sit down to eat...
- Life is too busy
- Its convenient
- I have to take the food before I serve it
- Its just a little thing and doesn't count as a meal
These are my excuses, so she then makes the point that we need to MAKE time to sit down. It is not only just to sit down and eat, but sitting down to eat makes you more conscious of the amount of times you eat a day. It makes you realize all the times you eat things as a 'Snack' that you never realised before. I noticed that it makes me question if I even want the snack and sit down or if I'm not hungry and just doing it out of habit.
At first I thought is was a silly unnecessary task but now its helping me cut out some unnecessary snacking and making me conscious of when I am eating. She asks that you continue this along with reading your motivation list everyday until the end of the 6 week plan. I will try my best to stick to it.
If I don't have time to sit and eat I must make time or eat later. This is not on optional task, it is mandatory.
Breakfast
Water Mellon
Espresso (added a little sweetener)
Snacks
Watermelon
Blueberries
Raspberries
Lunch
The Soup
Dinner
Watermelon
More Soup
I also drank a lot of Green tea and went to the loo a lot. I had to add little sweetener to make it taste better. I know my food plan today look really boring but it was OK, I didn't struggle and it really made me see how much food I eat all the time. I think I did well, I was a little hungry today but it was manageable. I enjoyed the soup and fruit but am looking forward to the veg tomorrow.
I lent my FitBit to a friend so I am not sure exactly how many calories were burned or steps were taken. But I'm taking things easy right now as I am sick.
Starting weight before Sacred Heart Diet 138.0 lbs
********** Updated 21/01/12
So this is the goal of day 3 'Sit Down to Eat' this is going to be a problem. I usually don't sit to eat, its just more convenient not too. Life is so busy. Judith ask you to examine why you don't sit down to eat...
- Life is too busy
- Its convenient
- I have to take the food before I serve it
- Its just a little thing and doesn't count as a meal
These are my excuses, so she then makes the point that we need to MAKE time to sit down. It is not only just to sit down and eat, but sitting down to eat makes you more conscious of the amount of times you eat a day. It makes you realize all the times you eat things as a 'Snack' that you never realised before. I noticed that it makes me question if I even want the snack and sit down or if I'm not hungry and just doing it out of habit.
At first I thought is was a silly unnecessary task but now its helping me cut out some unnecessary snacking and making me conscious of when I am eating. She asks that you continue this along with reading your motivation list everyday until the end of the 6 week plan. I will try my best to stick to it.
If I don't have time to sit and eat I must make time or eat later. This is not on optional task, it is mandatory.
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