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.

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.

Day 1 Record the Advantages of Losing Weight

So here we go. Day 1 is not off to a great start in terms of following a diet through consistently. However I did a lot of walking and cleaning and didn't really eat a lot of crap. I have a sore throat and am not fully prepared yet to kick start the healthy eating but straight after work tomorrow I'm off to the shops to stock up.

Today I ate two bowls of pasta, I drank very little water and a cup of coffee, promise tomorrow will be better.

Calories Consumed ?
Calories Burned       2180
Current Weight        138

My goal weight is actually 100lbs which is appropriate for my height, however this is towards the lower end of the BMI, so I will stop losing weight when I am happy. I just like 100 as a number. Here is my Day 1 picture, which I am HUGELY embarrassed about, but I have to do this and see it through. I will never ever be fatter than this!

 

 ********** Updated 21/01/12

The Beck Diet Solution

So today I again am starting the Beck Diet Solution. Again, I know but since I'm sticking to a new plan I thought I could also do this. I mentioned this in a previous post but I will recap here. 

So the Beck Diet Solution is a book which uses Cognitive Therapy to teach you to 'think like a thin person'. I have seen it recommended on many forums and boards and seems to get results. I like their approach of setting you one task everyday to complete for 6 weeks to teach you all the skills that you need to 'think like a thin person'.

Since I am posting every day anyways with regards to my diet, I thought I may as well post my progress with the Beck Diet also. So  as mentioned before the first week doesn't start you on a diet straight away, it looks like it just creates a basic platform and teach you tools for tackling a healthier lifestyle and difficult situations. So I need to get my motivation up! 

Day 1 Record the Advantages of Losing Weight

So I'm on day one and today's take is to ponder the advantages of dieting and write out a list of advantages. The are to get you motivated and get you thinking about the benefits of following through with the 'Diet' (I still don't like that word, but for now it will do). Soooo here's my list:

- I'll be more confident
- I'll be more attractive and look better
- I won't feel so self-conscious
- I'll feel better physically
- I'll be healthier
- I'll like myself better
- I will have accomplished something important
- I'll feel in control

Now the book asks that you review this as many times a day as you can at least twice a day. They ask you to write it out and have a copy in your bag, your wallet, on your bathroom mirror anywhere that you might look. I have decided to have a copy in my hand bag and the other on this blog as I do spend some time here.

The book urges that you read through the list especially when you are having a tough time with diet or exercise and to continue reading the list until the 6 week plan is over .

Update on weight.

So here it is! My start weight is 136.5. :(

That is awful!

I am heavier than the last diet I went on! I cannot ever ever ever be this weight again. I plan to lost this and keep it off, first goal is to reach the 120's. So I have to lost at least 7 lbs. Id like to be at that weight by mid January but I'm not going to push my luck, I'm going to take my time and do this slowly. I'm going to give it as long as it needs.

My weigh-in's will be Tuesdays as Mondays are a little ridiculous in terms of stress. I am hoping to still be 136.5 by then as I will be going to Amsterdam for the weekend with all the girls and even though I will try and be as sensible as possible I am not sure if this will be possible. I don't know how much exercise Ill get and I don't know how many uber healthy options will be available.

I was going to try starting the 'Food Doctor Ultimate Diet' but it requires a strict liquid based diet for one week which I am unable to commit to this close to Christmas. I intend to start this as a new years resolution on the first of January, starting the year on a good footing. In the meantime I am controlling calories and exercising.

So bring on Week 1 weigh in on Tuesday!

Monday Night Weigh In...

TA DA..... 126LB on the dot.

Im pretty happy with that considering that for the last few weeks I havent really been too good. I think Im just happy tosee that Im not back to where I started or worse... which was a genuine fear I had before standing back on the scale.

So my new plan is in full swing.Eating my balanced meals everyday and going out for an hours brisk walk/jog inthe mornings. I can finally go outside now that the rain seems to have been banished and the sun is out :) Im hoping for a fabulous 124 lb next week.... bring it on

3 week stall

So I was pretty down this week due to my fluctuating weight and lack of exercise. This had a very negative impact on my eating pattern. I think I ate quite healthy, however there was a lot of grazing and some over eating. So I decided to hit up Google and get some research done. Trying to find an active solution to my problem always get me motivated.

I have also been looking into various other blogs, which are an amazing source of motivation and inspiration. There is something about reading other similar experiences to your own that gets me all fired up. I think its the idea that we're all human, we're not perfect. We'll get there if we keep moving. It doesn't matter how long it takes.

So I have found amongst my research that there is such a thing as the three week stall. It's probably not a 'thing' but its happening to me and its nice to see that im not the only person that this is happening to. Usually I would get disheartened and give up, but reading about others with a similar situation makes me want to try harder.I found this blog that peaked my interest, where people are having similar issues.

I lost quite a large amount of weight at the beginning of this diet and it just seems to have halted at this point. I put it down to my body realizing that its not going to get the usual amount of calories and slowly adjusting to my new lifestyle. I'm pretty sure my first weight loss was just water anyways. Apparently weight loss grinding to a halt and people even gaining weight at this point is quite normal.

Things I can do to bring back the weight loss-

-Do the same I have been doing and wait for my body to adjust

-More intense exercise

-More frequent exercise

-Exercise longer

-Check that I am eating enough calories and that my body isn't in starvation

-Change my diet to increase my metabolism

-Change the type of exercise im doing to build more muscle and increaser metabolism.

- Eat less and more often

- Keep a closer eye on the calories i am consuming

-Drink more water

- Eat less salt

-Eat less carbs

-Weigh self less and at the same time every week

With all the above in mind I will try and just be aware a lot more about what food I put into my body. One of the steps Im going to take is to set up some mini goals for myself, break down the chunk I want to achieve, such as weekly and monthly goals and of course an end goal.

So keep in mind for next week, exercise more, track food intake religiously and plan my goals.

Im feeling much more positive already. :)

GOALS

I want to lose 25lb by June, that is 14 weeks from now, 3 and a half months. So my goal is 1.7 lb per week. So every month I would like to lost 7.8 lb.... :) By:

March 1^st I weigh 125 lb

April 1^st I will weigh 117 lb

May 1^st I will weigh 109 lb

June 1^st I will weigh 101 lb

I will try and lose 2lb every week, but I will be happy with any kind of a loss :)