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.
Showing posts with label beck diet solution. Show all posts
Showing posts with label beck diet solution. Show all posts
2012-02-13
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.
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