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DAY 2
Selecting a Diet Primary - Calorie Counting Back up - Carb cycling Quote:
I read my ARC once before dinner and will read it again later tonight. |
UGH! Woke up late today! Will check in this evening!
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Shucks! Lesson learned. Check in first thing in the morning!
DAY 3 Sabotaging Thought. Eating while standing up isn't really an issue for me. Helpful Response. Really, Nelia? You mean to tell me you've never sneaked a sample? Never grabbed a plate or two at a cocktail party? Or started eating the microwave popcorn before you sat on the sofa? Own up. Then commit to eating only when sitting down. TODAY Weight - 128.8 pounds Body Fat - 23.4 points 1. Planned Diet. Meal 1 - Vegetable lollypops, naan and mango lassi Meal 2 - Biryani (or the equivalent) 2. Planned Exercise. Nothing. Just sleeping miserably. YESTERDAY 1. Actual Diet. Meal 1 - Pasta with vegetables Meal 2 - Samosa and curry with a bit of naan Meal 3 - IF 2. Planned Exercise. Nothing. Been sleeping miserably. - - - - - - - - STARTING STATS WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 125.8 Start Date - 21 November 2011 End Date - Total Number of Days - |
DAY 3
sit down whenever you eat Managed to do this today In the past I have been guilty of eating some of the food I have been preparing for dinner and occasioanlly start eating a snack on my way to the couch I have to admit that I will only have read my ARC once today. I really need to make sure I look at it first thing in the morning as I believe it will help put me in the right frame of mind for the rest of the day Yesterday I was offered a job in a different city. The next few weeks will be busy and I am not sure how it will impact my eating, so I imagine sticking to the steps will be even more important with the change to my schedule. |
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This week has really been a lackluster start for me. TGIF. I plan to tackle a good amount of sleep over the weekend and prepare for an "all in" mindset next week.
Thank goodness for 3FC and canuckgirl7. Otherwise I not only be off the wagon, but it would have left me long behind! DAY 4 Sabotaging Thought. Giving myself credit before I've actually accomplished something just feels ridiculous. Helpful Response. Excellent. Then giving yourself credit on a regular basis shouldn't be a problem, since your accomplishing something on a regular basis. Every time you pick your behind up and head out for a run; every time you order the salad instead of the fish and chips; every time you console yourself with a good book rather than a plate of Mrs. Fields cookies qualifies as something. Nelia, if you want to get off the roller coaster permanently, then you had better learn to appreciate the smaller "somethings" that lead to the bigger "somethings." Start stretching and get prepared for a lot of back patting. TODAY Weight - No weigh in Body Fat - No weigh in 1. Planned Diet. Meal 1 - Pasta with vegetables Meal 2 - Something at the symposium Meal 3 - Fish and chips 2. Planned Exercise. Nothing. Just sleeping miserably. YESTERDAY 1. Actual Diet. Meal 1 - Vegetable lollypops, naan and mango lassi Meal 2 - Bagel with chorizo and goat cheese 2. Planned Exercise. Nothing. Been sleeping miserably. - - - - - - - - STARTING STATS WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 125.8 Start Date - 21 November 2011 End Date - Total Number of Days - |
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I too have been slacking a bit with steps so far (i.e half heartedly reading my ARC) though today I started to eat while standing up, stopped myself mid-bite and made myself wait until I sat down to finish, GOOD JOB! me :D Day 4 Give Yourself Credit Sabotaging Thought I don't deserve credit for doing things I should already be doing. If I don't give myself credit and realize all the hard work I am putting into this, who will? Sabotaging Thought It does feel strange for giving myself credit for doing something like remembering to only eat while sitting down (or stopping myself mid-bite) I guess this is a case of fake it 'til you make it. After awhile I imagine I will be more comfortable with the idea of doing it (as long as I don't do it out loud in public :D) Quote:
I have decided to scale back on the scale. I have found that in the past I would weigh myself, see I lost a bit then celebrate by eating! Instead of "celebrating: my weight loss with food, I will give myself credit and post about it here and look into non-food rewards. |
Day 5
Eat slowly and mindfully This step will probably be the hardest for me as I constantly wolf down food. I will try to use the clock as a guide to slow down my eating and will also try to drink a glass of water between meals and I will put my fork down between bites. Sabotaging Thought: I have been a fast eater for as long as I can remember, I don't know if I can slow down to 20 minutes. Helpful Response: eating quickly means I am not giving my body enough time to register fullness, likely leading to weight gain. I will get used to eating slowly, it just takes time I will be headed out tomorrow to have dinner with my mom to celebrate getting the new job, passing an important exam at the beginning of the month and also because my birthday is on Wednesday! I have been slacking off on the exericse due to knee pain, but my knee has been feeling better so Monday morning I am back to cardio and strength training. |
Hello nelia! New here and found yiur thread. Wishing you luck and dont give up! I have loved the book and am following and stumbled upon thies website. So exited. May start my own thread like you for motivation! Keep posting!!
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Re slacking. My performance in here has been lackluster. Depression. Lack of sleep. Craziness at work. And bingeing like a mad woman. But I made a commitment that Monday was a new day. And with a new day, a new opportunity to jump back on the wagon. Here I am. Credit! Thanks for holding it down in my absence! Re scale. (Laughing!) I completely get it. But I'm just the opposite. When I'm not stepping on the scale, it's because I don't want to see what I'm doing to my body. The scale has become part of my routine of Nelia taking care of Nelia. We've gotta do what works best for each of us! |
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STATS
WEEK 2 (This is going to be painful. . .) Weight - 131.8 pounds, +1.0 (ACK!) Body Fat - 25.3 points, -1.2 Waist - 31.75 inches, +.75 Tush - 37.75 inches, +0 Thigh - 23.5 inches, +.5 Alright. Given the extent of my bingeing, this ain't too bad. No irreparable harm done. Let's see what magic we can make happen in Week 2! I changed my short-term goal based upon my weight gain. (Sigh.) I'll return for my Beck check in after my morning run! WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 126.8 Start Date - 28 November 2011 End Date - Total Number of Days - |
☁ Nelia's SABOTAGING THOUGHTS
I can't focus on eating. That's boring and I've got **** to do. Besides, I need to keep my mind occupied. ★ Nelia's RESPONSE Do you want boring and thigh reduction or exciting and a big ***? It's only fifteen minutes of the day. Think of mindful eating as opportunity to practice meditation. ☁ Nelia's SABOTAGING THOUGHTS I truly don't have time to eat slowly. ★ Nelia's RESPONSE Is getting rid of that muffin top a high priority? Make the time! ☁ Nelia's SABOTAGING THOUGHTS It's difficult to make eating mindfully a priority. This habit just always seems to slip through the cracks... ★ Nelia's RESPONSE Is maintaining your weight loss a priority? Are you willing to let your personal success "slip through the cracks?" In the past, mindful eating has been your most difficult challenge. Eating mindlessly was your default. To change your default requires consistent and dedicated effort. But the reward is worth the investment. Aren't you always stunned at how little food you truly require to be satiated? Aren't you always thrilled with how much more satisfying your food experience is? Don't you always benefit from taking a few moments to relax and eat consciously? Remember, mindful eating in and of itself will be sufficient for you to maintain your weight loss. That's huge. Everyday, eat one meal mindfully. This isn't optional. Do it. |
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Good luck on your exam! And I'll be checking to see if you made the cardio and strength training happen on Monday morning! |
Glad to see you are still posting, Nelia
Day 6 Find a diet coach Done and done, right, Nelia:D My birthday is this Wednesday, I wrote the exam on November 2, and found out I passed and now the job offer! Busy month. Eating mindfully is proving to be a challenge; I am still eating too quickly. I think that I am going too long between meals and am really hungry when I do finally eat. Quote:
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I have remembered to eat all my meals sitting down though, Way to Go! Quote:
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Thanks! You know I read these threads and think oh that is SO me! I cannot yet get the site to notify me by IM to subscribed threads even though ive marked it so. Will just have to check around to follow along. Just ate when i didnt need to. Was so good for the first couple days and seem to be slipping. Must get back on track and practice these exercises! Tomorrow is a new day...
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DAY 6
canuckgirl7 (Laughing!) Diet coach. Done and done! ☁ Nelia's SABOTAGING THOUGHTS Nobody has time for a weekly phone call. I don't even want to bother my coach with the idea. Besides, is it really necessary? ★ Nelia's RESPONSE Who cares if it's necessary? If there's any chance that talking to your diet coach would be helpful, isn't it worth giving it a try? And as for busy schedules, it never hurts to ask... Messaging canuckgirl7 now. . . TODAY Weight - 129.4 pounds (I remember when seeing sub-130 felt like a damn miracle. Now I'm taking it for granted and ready for sub-120!) Body Fat - 24.1 points 1. Planned Diet. Meal 1 - Chorizo salad (2) Meal 2 - Pork ribs (3) Meal 3 - Salmon salad (4) 2. Planned Exercise. Primal's LHT YESTERDAY 1. Actual Diet. Meal 1 - IF Meal 2 - IF Meal 3 - Salmon Salad One mindful meal - Check! My first day of clean eating since returning to Cambodia! 2. Planned Exercise. Primal's moving slowly, light run in the royal gardens - - - - - - - - STARTING STATS WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - Total Number of Days - |
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But for me, eating mindfully is probably my most important habit for successful weight loss. I'm stunned almost every time about how little food is required to fill satiated. Quote:
I am feeling much better, thanks for asking. I was nothing but a recluse this past weekend and did nothing but decompress. A bit lazy, but worth the rejuvenation. Have a brilliant day! |
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Hi nelia! Checkin in. This has been one good day for me, thanks for looking for me! Got the IM to work here so am thrilled with that!! Reading your posts, have thought about timing myself, will start with trying to put fork down between bites first.. Have eaten all meals sitting, a few wheat thins standing, read my cards before each meal, and will try to leave one bite of dinner tonight. Although I have not read that in the book yet, have seen others post that. I like that idea though! Hard one...though.
Will only weigh once a week, that feels sane and doable. Now, nelia, enough about me, glad you are here! Have a great day tomorrow! Will check in again... |
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Day 7 Arrange your environment I don't start work until the middle of December so the work environment is a non-issue right now. At home I have gotten rid of my biggest vice, potato chips (by get rid of, I mean I ate them!) probably not the book means :D I will also try to eat my food on smaller plates, we also have smaller forks and spoons, so I will try to use those as well. Week 2 I am down 3 pounds from last week and down 5 since I joined 3FC, well done, me! |
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Do you feel five pounds lighter? Are you excited to take this all the way home? |
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Is this your first time reading the Beck Bible? And if yes, what day are you on? (And acancuckgirl7 feels the exact same way about the scale!) |
DAY 7
Arrange Your Environment ☁ Nelia's SABOTAGING THOUGHTS Why would I ask someone else to compensate for my weaknesses (e.g. removing their snacks from the table)? ★ Nelia's RESPONSE Because you're determined to transform weakness into strength. They're not required to do what you ask. But why not at least try to stack the cards in your favor? ☁ Nelia's SABOTAGING THOUGHTS Whatever. I don't need to remove junk food out of plain sight. I always have enough willpower to keep it moving. ★ Nelia's RESPONSE Always? What about when you've had a particularly rough week? Or when you're not feeling too hot about your accomplishments? Or when you're bored. Didn't you just go to town on a bacon and cheese log because the crackers were out on the counter? Whatever. Get your butt up and throw that stuff in the cabinet. There's nothing wrong with stacking the cards in your favor. TODAY Weight - 127.6 Body Fat - 24.6 points 1. Planned Diet. Meal 1 - Chorizo salad (5) Meal 2 - Chicken tikka (1) Meal 3 - Salmon salad (2) 2. Planned Exercise. Primal's moving slowly. Run around the royal gardens. YESTERDAY 1. Actual Diet. Meal 1 - Chorizo salad (2) *Chocolate Truffle Meal 2 - Pork ribs (3) Meal 3 - Salmon salad (4) One mindful meal - Check! 2. Planned Exercise. (Sigh.) Nothing. I was quite exhausted yesterday. I'm easing back into my routine! - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - Total Number of Days - |
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I don't actually feel five pounds lighter, but a loss is a loss. The important thing is to make sure the scale keeps going down. Still doing terribly at eating mindfully. Haven't been exercising though. My knee still hurts. I am determined to use the treadmill tomorrow and at least walk. I will be doing weights as well, just no lunges (last time I had my knee looked at, they had me doing squats and doing ankle weights to do leg lifts). Hello and welcome Hollyp, I have read your posts but haven't replied yet. Quote:
Day 8 Create Time and Energy Not really an issue right now. Even though I was offered a job, I am still waiting for the contract and was told that it wouldn't start until the middle of December, right now I don't really have to look at my schedule to fit in planning meals and exercisingI have all day really. When I start working this will come up and will come back to this part. |
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Hey! Just wanted to give some support! :)
And I'll be checking back, so you're held accountable. Lol Good Luck! I believe in you! Tessa |
I'll be back in the morning with more, but for the moment . . .
Happy Birthday, canuckgirl7! Wishing you the healthiest (and thinnest) year ever! Smooch! |
Happy birthday!
Ditto what Nelia said! Have a wonderful year!
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DAY 8
Create Time and Energy ☁ Nelia's SABOTAGING THOUGHTS The Beck Diet Solution is too much damn time. I don't have even a minute extra. ★ Nelia's RESPONSE You mean you're not willing to make the time. Interesting. You're able to make time to read OK Cupid and scour the profiles. You're able to make time to read every last article in your RSS feed re all things Apple and "start-up". You're able to make time to watch Beyonce videos. I didn't know that Beyonce's latest dance sequences were more important that you profiling on a beach in a bikini. It's not? Really? Your priorities are a reflection of where you spend your time. Not what you desire. And your timing, despite your desire, says Beyonce's the priority. If you want a bikini body, make the time for a bikini body! ☁ Nelia's SABOTAGING THOUGHTS Why does losing weight require this much work? I want weight loss to be effortless. I don't want to be a slave to tracking meals and logging my weight. Dang. ★ Nelia's RESPONSE In the past, weight gain is effortless. You've got that down pat. At some point, weight loss will be effortless, but to change entrenched behaviors requires an investment. And the greater the investment, the greater the reward. Put in the work! TODAY Weight - 127.4 Body Fat - 24.3 points 1. Planned Diet. Meal 1 - IF Meal 2 - IF Meal 3 - Salmon salad 2. Planned Exercise. None. YESTERDAY 1. Actual Diet. Meal 1 - Chorizo salad Meal 2 - Chicken tikka Meal 3 - Pork ribs and lamb kofta One mindful meal - Shucks! I completely forgot! Setting a reminder! 2. Planned Exercise. Primal's moving slowly. Run around the royal gardens. - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - |
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Second. Did you listen to Beck's recommendations re picking a diet? Which of the two religions do you prefer? I've a pretty high octane life. So I haven't time for counting calories and such. I also happen to be a pretty big fan of bacon. If you're the same, I'd recommend either "Eat. Stop. Eat." or "Primal". Whatever happens, don't give up. You're too important to let a little thing like 14 pounds stand in the way of you and exceptional health. Credit to you for posting and sticking with it! |
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Thanks for the birthday wishes, Nelia and Hollyp
I am definately going to make this my healthiest year! Quote:
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Hello girls! Boy was today hard emotionally. Pants were tight after 6 days of beck and weight UP a lb after being so good and following the plan. So darn frustrating. I cannot make that scale move, exercising tons. Just have to be patient and keep at it.
Did throw away these hot cheesy breadsticks that came out of the oven last nit (after having one and felt bad) knowing my twins would not eat them! Many passed oportunities to nibble today and strenghtened my muscles on that one. Stuck to the diet, unplanned (albeit minimal) exercise And thinking of seeing a nutritionist and hormone specialist to see if something is wrong with the bod. Background, Ive been at this fokr A LONG time....this is not new for me. Was just hoping beck would be the majic answer for me! So far not yet!!! |
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Today was my 27th birthday and have to admit I didn't really follow any of the steps. I had a few bites of my dinner standing up, didn't eat mindfully at lunch (went out with a friend) and only read my ARC once today. Tomorrow is another day and since I am determined to make this my healthiest year ever, I need to get back on track. Day 9 Select an Exercise Plan Selecting the plan is not the problem, sticking to it is. Until my knee is better, I will be walking on the treadmill on an incline for at least 30 minutes and doing a full body strength training circuit 2-3 times a week. Sabotaging thought; I don't want to exercise :( If I want to lose weight and keep it off I need to exercise Exercising can help create a greater deficit than caloric restriction alone. It also has cardiovascular and stress management benefits. Nobody gets a lifted butt from calorie counting alone :D |
True so true canuckgirl. I will continue the plan. And NOT get on scale. I just get mad and start eating and giving up whe it doesnt say what I want it to. Another thread suggested I consider myself at maintenance and work beck from there. Pretty good insightful advice.
Im such the perpetual dieter! Its like a darn hobby! But id rather be knitting or something lol |
Also...if cal counting lifted your butt mine would be in the sky! LOL. Hope you had a good bday. You did a lot of beck for a bday, credit yourself!
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DAY 9
Select an Exercise Plan (Lawdy, do I need this pep talk.) ☁ Nelia's SABOTAGING THOUGHTS It's late. I'm exhausted from work. I don't feel like exercising tonight. ★ Nelia's RESPONSE Great. Put on your shoes and get your *** to the gym. This isn't about feeling. This is about losing weight and treating your body right. Make it happen. TODAY Weight - 124.8 (WHAT! Does dance of triumph around the apartment!) Body Fat - 24.7 points (Sigh. Can't have it all in one day. Gotta get my butt to the gym and Lift Heavy Things!) 1. Planned Diet. Meal 1 - IF Meal 2 - Pork ribs and duck confit Waldorf Meal 3 - Salmon salad 2. Planned Exercise. Primal's moving slowly. Run around the royal gardens. YESTERDAY 1. Actual Diet. Meal 1 - IF Meal 2 - Saffron fish, bacon, rocket salad, three dark chocolate truffles Meal 3 - IF One mindful meal - I forgot about a scheduled lunch, which consequently messed with my intermittent fasting, which consequently messed with my mindful meal. Today! No excuses! 2. Completed Exercise. None. (Another sigh.) - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - Number of Days - |
STARTING STATS
Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 (Y'all, I can't even fathom being sub - 120. Crazy!) Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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canuckgirl7. Mad, crazy props to you for making anything happen on your birthday and staying conscious throughout! Credit! Hollyp. Did you see my post #71? We're right *here* re terminal dieting and the dreaded plateau. It would be great to exchange ideas to refresh our attitudes! |
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