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 :).

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.

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.

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.

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

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...

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.