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Nelia I noticed your last post was for day 19 should we just continue on from there even though it is a few days behind?
Day 20 Get back on Track This is a challenge for me. I think it is far too easy to just say "I didn't stick with the plan for luunch, might as well eat whatever". I like the pyramid of food in the book that shows how much food you wold have to eat to truly gain a pound. An extra slice of pizza is not a big deal. When I stray from the plan I will ask myself "just how many calories was that"? Odds are it was not enough to blow my diet (I need to remind myself this is 3500 more than I need, not just 3500 in a day) and then get on with it. Today I had a few French fries standing up and stopped myself and sat down for the rest, credit me. I havent' been the best at tracking everything over the past week and find myself again at 180. I am happy that I haven't gained (though I ma a little disappointed that I didin't lose). This week I should have internet access everyday so will be posting everyday. I misplaced my ARC so I will rewrite them so I can continue to look at them. Mindful eating is still a work in progress :D |
Shucks! I had a horrible Internet connection yesterday and I see my post didn't post. Probably for the better. Nothing but a bunch of whining and moaning! Came into work this morning at 5am, just to check-in!
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DAY 20
Get Back on Track! ☁ Nelia's SABOTAGING THOUGHTS I can't believe I ate that! I'm so weak! I'm have no control! I'm pathetic! I don't have any discipline! I'll never lose weight! ★ Nelia's RESPONSE Wow. Are you glad you got that out of your system? Beating yourself up about previous slip ups hasn't helped you to lose weight in the past. Why don't you try something different? Perhaps empathy with a bit of perspective. If you draw that line right here and right now, how much damage has really been done? ☁ Nelia's SABOTAGING THOUGHTS I'll never be able to stop myself from bingeing. ★ Nelia's RESPONSE Mistakes are inevitable. Failure isn't. You will binge. And when you do, come back here. Review. Breath. Draw the line. Learn. Revision. ☁ Nelia's SABOTAGING THOUGHTS Since I messed up, I might as well take advantage of it and eat craptacular for the rest of the day/week/month. I'll get back on track tomorrow/on Monday/on the first day of the month. ★ Nelia's RESPONSE Yes, you could rationalize that a certain day or date makes for a better recovery. But you'll also be rationalizing extra fat added to your muffin top and thunder thighs. Stop the madness right here, right now and take advantage of sustained weight loss and a healthy lifestyle. Today is the day! ☁ Nelia's SABOTAGING THOUGHTS Imma binger. Imma always be a binger. Might as well keep on bingeing. ★ Nelia's RESPONSE Uhmmmmm. Let me get this right. Our of 113 days you've binged for eleven, maybe twelve, days and that less than 10 percent defines who you are? Get a grip chick. Yeah, you're not perfect. But you're also not a binger. Don't allow your mistakes to define you. Enable your ability to recover and be consistent to define you. This is a new day and a new Nelia. A healthful Nelia. Don't justify continued bingeing because of past behavior for a minute longer. Get back on the healthful Nelia wagon where you rightfully belong. You've earned your seat! TODAY Weight - 130.8 (The reckoning!) Body Fat - 22.7 points 1. Planned Eating. a. Green curry with chicken and rice b. Vegetable pasta 2. Planned Exercise. None YESTERDAY 1. Planned Diet. Didn't plan yesterday! 2. Completed Exercise. Primal's moving slowly. Run in Royal Gardens. - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 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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But I will. I'm giving myself a bit of a break this week. That doesn't mean bingeing as I have been the last week, but it doesn't mean straight veggies and protein either. And the break will last just until I return from Thailand where I'll have access to goodies I don't have in Cambodia. You, on the other hand, are doing fabulously! Despite the new job, new locale and new diet, you are sticking to the Beck protocol! CREDIT! Can't wait to hear more details about the new gig. . . |
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You posted your stats and it is interesting to note that while your weight hasn't changed your body fat has gone down. Credit you! I am looking for an apartment right now and am staying with a friend you rents a room in a house. I prepared sandwiches to eat for lunch and oatmeal for breakfast but am finding that this is not enough, esp. in terms of protein. Today I ended up having a six inch chicken and bacon ranch sub from Subway lunch and a bacon burger from another restaurant for dinner. I will reevaluate what I eat during the day for tomorrow ans see how it goes. Today I did some spontaneous exercise, I ended up walking for about 45 minutes after work (to get my burger :D). It was a bit cold but the walk was nice. I had all my meals sitting down except for a few french fries. I wasn't eating mindfully because I was starving. Not getting the right amount of nutrients really threw me off. Tomorrow I will get back on track Day 21Get ready to weigh in I actually weighed in Sunday and my weight has not changed (180). I am happy that it did not go up and upon reflection of my eating habits understand why it hasnt gone down. Before I step on the scale next Monday or Tuesday (no way am I going to touch my scale on Christmas :D), I will remind myself that: the number on the scale is not the only determinant of health and not the only measure of success (things like mindful eating, eating until just full, tolerating hunger are also important in the long term) Quote:
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I haven't been ticking to my plan for the past two weeks, but I didn't feel as hungry today (i ate more protein at breakfast)
I ate sitting down, I was mindful in the sense that I looked at breakfast and said "this won't last me 20 minutes":D next time I will be sure to drink more tea. Went for a 10-15 minute walk today, credit me for the spontaneous exercise ( I would have done more except it was raining). I have also fallen behind in the planning of meal and writing down everything. Day 22: Say Oh well to disappointment Sabotaging thought: Sounds too simple to actually Response: if it's simple you should have no problem doing it right? GIve it a shot, it just might work. |
Nelia? You still around? How are you doing?
Hope you had a Merry Christmas! I have been terrible about following the plan, but I 'm back. I found my missing cards so I can read them daily now. Day 23 Counter the unfairness syndrome I created a Response Card: When it seems unfair to me that I can't eat something, acknowledge that it is fine to feel like this. Then ask myself "which unfairness would I rather have: not being able to eat this or not losing weight?" Then say "Oh well" and get on with it I haven't been sticking with the plan much lately. Some standing while eating, mindful eating has slipped badly :( My weight has not changed but I guess I should remain positive in that it has not gone up. I know one of the reasons that my eating hasn't been the greatest is that I am not living in my own place. I have been staying with friends and that sort of makes it hard to plan and prepare (limited storage space etc.) I am still looking for my own place. The job is with the governement (specifically I work in a prison doing administrative work for the pyschiatry dept). The work is fine and there is a fridge, toaster oven and microwave so bringing food in is not a challenge (once I regularly start preparing it) I will do my best to post Wednesday and will try to get a post in Thursday (I will be at a wedding Thursday evening). I have also joined two challenges on 3FC: the bikini challenge (not that I have any plans to actually wear one :D) and the biggest loser challenge. I am hoping to rejoin the YMCA in January and will look into doing yoga as well. I am hoping these challenges give me the kick in the butt to step up the weight loss. |
I'm here! I'm here! End of the year hustle at my company. Thankfully today is the last! Expect a full update and check-in tomorrow morning!
Being a transient can definitely make consistent eating more challenging! Good luck in the challenges and I'll see you tomorrow! |
DAY 21
☁ Nelia's SABOTAGING THOUGHTS I don't want to weigh myself, I think (or more likely, know) that I've gained weight. ★ Nelia's RESPONSE I may or may not have gained weight. If I have, it's not the end of the world. But I need to face facts today, so that I can regroup and re-strategize today. ☁ Nelia's SABOTAGING THOUGHTS What, all this work and I lost a measly pound? This ain't worth it! ★ Nelia's RESPONSE One. Measly. Pound. Excellent! Studies show, the slower the weight loss, the more likely the weight loss will be maintained. Congratulations for taking a deliberate and measured approach to weight loss. This is the true indicator that you're committed to healthful living. You're headed straight to the beach with a beach body. And isn't that worth something? ☁ Nelia's SABOTAGING THOUGHTS What, all this work and I've gained weight? Are you serious? ★ Nelia's RESPONSE 1. You will not lose weight every week. Adjust your expectations as to what successful weight loss looks like. The big picture is 4 - 8 pounds per month. 2. If you did gain weight, review your week and especially your food journal. Were you honest about your carbohydrate intake? Did you have any unplanned meals? Have you been eating each meal mindfully? 3. Finally, remember, this week's plateau could be the jump off for the a significant weight loss next week! ☁ Nelia's SABOTAGING THOUGHTS ACK! Why isn't my body fat moving? It doesn't matter how healthy I am, the scale still says that I'm obese, fat and just downright mediocre! What's the point of continuing? ★ Nelia's RESPONSE That's interesting. I thought you were interested in enjoying the journey of creating healthful habits. I didn't know your primary motivation was to allow a battery operated device to define you and what your efforts are worth. Remember. The scale is simply an information tool. This is a mechanical process. If you consumer fewer calories than you expend, the number on the scale will eventually decrease. Period. There's no judgment involved. Only analysis. Every time you step on the scale think about what the data conveys. And then based on the information received, ask yourself, what's your next action? Give it a few more days? Eat less? Exercise more? It's that simple. Keep it that way. TODAY Weight - 126.8 Body Fat - 26.0 points 1. Planned Eating. a. Salmon salad b. Pate and rocket salad. Maybe some bacon. c. Pork ribs. 2. Planned Exercise. Primal's LHT. - - - - - - - - STATS (What week are we on? Sigh.) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) End Date - Number of Days - First Short Term Goal - 126.8 (Hilarious. I was this exact same weight a month ago! Time to make something happen!) Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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But I've been on an emotional roller coaster, and therefore an eating roller coaster, for the last few weeks. I finally managed to reel it in two days ago. And I'm starting to feel myself. But it's tentative. Being back in here makes the tentative less tentative and more determined. I agree with you. Maintaining is nice. But I want more loss. (Smiling)120 needs to be my new 130. Quote:
Your job seems pretty damn intense. Do you enjoy your work? Quote:
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The apartment search continues, unfortunately.
The wedding was nice but for Wednesday and Thursday the plan went out the window ( I was on the road for about 7 hours on Wednesday and was at the wedding from 6:00pm until about 1:30 am) Quote:
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Day 24 Deal with discouragement I created a response card for this: When I find myself thinking that I can't keep this up for the net xxx months, I tell myself "forget the long term, focus on today." I know I cna continue to do what I need to do today. If its difficult tomorrow, I'll deal with it tomorrow. Today wasn't the greatest day. I slept in (tha's what happens when you don't get home unitl 1:30 in the morning!), I did some cleaning and continued the search for somewhere to live. Credit me for reading my response cards. No mindful eating though. I don`t feel discouraged but I feel like because its so close to the new year that I should eat what I want and then start fresh January 1. I know that this wouldn`t end well since I could do some serious damage. I hope you have a happy new year Nelia! Do you have any resolutions you want to share? Most of mine are the usual: eat better, exercise more, lose weight get organized make healthy eating and exercise a permanaent part of my life |
DAY 22
Oh Well ☁ Nelia's SABOTAGING THOUGHTS But I really, really want (insert something crazy, e.g. Doritos with fake nacho cheese, RL Admiral's everything in the sea fried feast or a super-sized Mrs. Fields cookie sandwich). ★ Nelia's RESPONSE Oh well. You've accepted that those days of unlimited crap are in the past. And look what you have to show for it! A shrinking muffin top, clearer skin, decreasing numbers on the scale and an increased comfort level with your body. Besides, aren't you finding as much enjoyment in the healthier options as you are in the junk food options? Good tasting food is good tasting food. Doesn't matter if it's battered or sugared. TODAY Weight - 126.4 Body Fat - 27.7 points (Ugh! Really?) 1. Planned Eating. a. Pate and rocket salad. Plus bacon. b. Dark chocolate. c. Pork ribs. Duck confit salad. 2. Planned Exercise. Primal's Sprints YESTERDAY 1. Planned Eating. a. Salmon salad b. Experimented with a roasted sea bass. Wished I hadn't. It wasn't bad. But it wasn't outstanding either. 2. Planned Exercise. a. Primal's LHT. Hit the gym. Lower body. b. Primal's Move Slowly. Hour long walk home. Stopped and smelled the roses along the way. Or rather, looked at the crescent moon. - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) 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 |
DAY 23
Counter the Unfairness Mindset ☁ Nelia's SABOTAGING THOUGHTS It's not fair that I can't eat normally. ★ Nelia's RESPONSE Is "eating normally" what got you to 157 pounds? Let's face it. You've lost sight of what "eating normally" entails. Take advantage of each opportunity to learn, establish and enjoy a new definition of "eating normally." Each opportunity to learn isn't unfair, but a gift. ☁ Nelia's SABOTAGING THOUGHTS I shouldn't have to deal with this problem. I remember when I was younger, I could eat whatever I wanted and still remain slender. ★ Nelia's RESPONSE You may or may not have been able to eat whatever you wanted when your were young. But that's not the case today. You've three choices. 1. Don't do a damn thing. Continue to gain weight. And see what the 160s and beyond look like. 2. Never get off the roller coaster. Diet off and on, gain weight off and on, never to reach your ideal and exceptional you. 3. Accept the fact that dieting isn't fair. Move on. Lose weight. Live an exceptional life. Which do you choose? TODAY Weight - 127.4 (Surprising. I thought I did quite well tomorrow. Keeping the big picture in mind!) Body Fat - 27.0 points 1. Planned Eating. a. Mushroom and cheese omelet. Side of bacon. (Delicious!) b. Dark chocolate. c. Chorizo salad. 2. Planned Exercise. Primal's Sprints YESTERDAY 1. Planned Eating. a. Mushroom and cheese omelet. Side of bacon. (Delicious!) b. Dark chocolate with kampot pepper c. Rocket salad with pate. 2. Planned Exercise. a. Primal's Sprints. Gym - treadmill. b. Primal's Move Slowly. Lot and lots of walking. Also did a bit of community dancing in the Royal Gardens. - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) 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 |
(Sigh.) A bit frustrated as it seems a good number of my posts don't seem to make prime time. Let's see if I can recreate what I wrote yesterday.
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Usually my New Year Resolutions are extensive. But I realized, although I'm always the chick with a plan, nothing in my life has gone according to plan. And that especially goes for the stuff that folks most often find "amazing" about my life. I'm in Cambodia for goodness sake. So I'm taking a different tactic for year 2012. 1. Simplify. 2. Recognize, embrace and relish opportunities. 3. Be purposeful in the moment, whatever the **** that moment ends up being. 4. Contribute. 5. Consume. And that's it. We'll see how 2012 works out for me. Happy New Year, canuckgirl7! |
DAY 24
Deal with Discouragement ☁ Nelia's SABOTAGING THOUGHTS This program is overwhelming and the time investment required is too great. ★ Nelia's RESPONSE Great change requires great investment. But luckily that investment is upfront. Living healthfully will get easier as time passes. And soon, it'll be effortless. ☁ Nelia's SABOTAGING THOUGHTS I can't stand it when the scale doesn't seem to reflect my effort. ★ Nelia's RESPONSE The scale doesn't reflect your effort from the last day or two. It's an indicator of the healthful habits you've developed over a lifetime. It can be discouraging to acknowledge the results that unhealthy habits deliver. But that's in the past. Be motivated by the daily opportunity to change those habits and change that number on the scale! Strategies to combat discouragement : 1. Read Advantages more often. Add to the Advantages card continuously. 2. Record hours or minutes that I've actually struggled. 3. Focus upon today. TODAY Weight - 126.6 Body Fat - 23.0 points 1. Planned Eating. a. Lamb salad b. Mushroom and cheese omelet. Side of bacon. c. Salmon salad (if hungry) 2. Planned Exercise. a. Primal's Moving Slowly - jog in Royal Gardens b. Primal's Moving Slowly (kind of) - Spinning class at the gym YESTERDAY 1. Planned Eating. a. Lamb salad b. Burger (no bun) and pork ribs 2. Planned Exercise. Primal's LHT. Gym - upper body - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) 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 |
I thought today, I'd take a moment to appreciate where I am as oppose to bemoaning where I "should be".
The truth is, I never thought that I would spend most of the my time in the 120s. When I was closing in on 160, I was praying for anything sub - 140. The first time I hit 129, tears came to my eyes. I just couldn't believe it. And the idea that now 118 is actually within the realm of reality is just plain cool. So I'm grateful. I appreciate that my weight loss efforts thus far have gotten me out of the danger zone and into the safe zone. That I'm now a loose 4 as opposed to snug 8. And that yes, the abs, on a good day, are peekin'. What's more I'm starting to take for granted seeing one twenty-something on the scale. Definitely progress. canuckgirl7 What do you appreciate? |
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WHat I think I will also do is instead of trying to do everything at once, I will try things throughout the year. I read that it takes 21 days to form a habit so I will try to do somethings for 21 days and track that. If I don't make it to 21 I can just restart. Somethings to work on include: hitting the gym (to do this I will also look into drop in classes to add variety). Floss (I am a terrible flosser :( ) Track my calories (I am really sporadic with this) Clean out my bag at the end of everyday I'm sure I'll think of more Quote:
Are you still planning on meeting up with your mystery man? Day 25: Identify sabotaging thoughts Sabotaging thought: Even if I identify those thoughts (Dieting is too hard, I have no willpower, I really, really want this, I had a bad day, I deserve this) sometimes I still give in Helpful response: Somtimes you will give in temtation, its not the end of the. Get back on track. Read your ARC and other cards to remind yourself of why you are dieting in the first place. Today I had a bite of a cucake while standing up and had half a tangerine standing up. The rest was eaten sitting down, credit me. I have spent today packing to head back to work. One thing I forgot to mention is I have been engaging in spontaneous exercise. I go up and down four flights of stairs several times a day. Credit me! |
DAY 25
Identifying Sabotaging Thoughts ☁ Nelia's SABOTAGING THOUGHTS I can't keep track of my sabotaging thoughts! It's like I go into an unconscious state before bingeing! ★ Nelia's RESPONSE Eating is not automatic. You'd like to blame your binge response on an "unconscious state" because you're attempting to ignore your healthful inner voice so that your can eat without "restraint." In the future when this happens, actively seek those thoughts that encourage you to quiet your healthful inner voice and that give you permission to make unhealthy choices. E.g. It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). It's OK to eat this because I want to feel better and deserve to feel better. It's OK to eat this because it's the only way I can relax and I deserve to relax. TODAY Weight - 127.2 Body Fat - 25.2 points 1. Planned Eating. a. Lamb salad b. Pork Ribs c. Tuna Salad 2. Planned Exercise. Primal's LHT YESTERDAY 1. Planned Eating. a. Lamb salad b. Mushroom and cheese omelet. Side of bacon. c. Salmon salad 2. Planned Exercise. Primal's Moving Slowly - jog in Royal Gardens - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 30 December 2011 (Restart) 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 |
More tomorrow. Running late for work!
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Just dropping by to wish a Happy New Year to the good guys over here. Hope you have a prosperous one with joyous losses.
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Nelia, there is a lot in my life that I appreciate but don't necessarily think about. Despite my excess weight (I store a lot of fat in my midsection) I am still pretty healthy. I appreciate the fact that I have the knowledge and support to make healthy and permanent changes in my life. Today I visited two more apartments and will drop off an application for one tomorrow, I'll keep you posted. Today I ate sitting down,credit me and did spontaneous exercise (walked up four flights of stairs a few times today). |
DAY 26
Recognizing Thinking Errors It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because I want to feel better and deserve to feel better. JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because it's the only way I can relax and I deserve to relax. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED THINKING I actually can't wait to add to this list. It's hysterical to analyze our most "persuasive" thoughts with Beck's menu of thinking errors. 9 Common Thinking Errors : 1. All or nothing. I'm either following my diet perfectly or I'm bingeing off the charts. 2. Negative fortune telling. Since I gave in and ate the entire super-sized cookie (yet again), I'll never be able to resist eating those damn cookies. 3. Overly positive fortune telling. I'll only eat a small piece of cake. And, I'll make up for it tomorrow. 4. Emotional reasoning. I just feel like I need a plate of nachos right now. 5. Mind reading. My staff will think I'm being uppity if I don't accept their offers of food. 6. Self deluding thinking. I can eat 2 or 3 Clif bars and be alright. It's not the same as eating a candy bar. 7. Unhelpful rules. To get my money's worth, at least 3 trips to the buffet are required. 8. Justification. I deserve to eat this because I'm so stressed out. 9. Exaggerated thinking. I can't stand this craving. I have no willpower. TODAY Weight - 125.8 Body Fat - 24.0 points (That's more like it!) 1. Planned Eating. a. Bacon cheese chicken patty b. Tuna Salad c. Omelet with cheese. Side of bacon. 2. Planned Exercise. Primal's move slowly. Jog in the Royal Gardens YESTERDAY 1. Planned Eating. a. IF b. Pork Ribs c. Chorizo Salad 2. Planned Exercise. Primal's LHT - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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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Just to develop the habit of approaching life's challenges with tools that are helpful. I'll begin my first 21 starting this Sunday! Quote:
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The property manager is checking my references now. Should hear back Monday.
I want to hear more about these THREE guys! Will post more tomorrow, once again I have had spotty internet access |
DAY 27
Master the Seven Question Technique It's OK to eat this because I am allowed three indulgences per week (neglecting that it was an unplanned indulgence). JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because I want to feel better and deserve to feel better. JUSTIFICATION | EMOTIONAL REASONING It's OK to eat this because this is my last indulgence and that means I can overeat. EXAGGERATION | EMOTIONAL REASONING It's OK to eat this because it's the only way I can relax and I deserve to relax. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED THINKING It's OK to eat this unplanned indulgence to replace a planned indulgence. JUSTIFICATION | EMOTIONAL REASONING | SELF DELUDING THINKING It's OK to order more than one crepe. It's just isn't a meal without sweet and savory. JUSTIFICATION | EMOTIONAL REASONING | EXAGGERATED | UNHELPFUL RULES It's OK to eat a scoop of ice cream although I've chosen and eaten pizza as my indulgence. How much harm could it cause? OVERLY POSITIVE FORTUNE TELLING THINKING The Seven Questions 1. What kind of thinking error might I be making? 2. What evidence might there be that my thoughts may not be true or completely true? 3. Is there an alternative explanation or another way of viewing this? 4. What is the most realistic outcome of this situation? 5. What is the effect of believing this thought? And what is the effect of changing my thinking? 6. What would I tell a close friend or family member if he or she had this same thought? 7. What should I do now? Short Statements This is just a craving. Not a requirement. Don't Eat. No excuses. No justifications. Stop exaggerating. No unplanned indulgences. You're full. Stop eating. Is this an abundant mindset? TODAY Weight - 125.2 Body Fat - 23.5 points 1. Planned Eating. a. Cheese and mushroom omelet b. Dark chocolate and cashews c. Fresh sausage plate with salad 2. Planned Exercise. Primal's Sprinting. Gym - Treadmill YESTERDAY 1. Planned Eating. a. IF b. Fish amok c. Chicken skewers, pork ribs, salad 2. Planned Exercise. Primal's Moving Slow. 90 minute walk to and from the riverfront - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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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This is my first foray into online dating. . .so I'm doing my best to keep it all in perspective. To be honest, I've been surprised by the (virtual) quality of the men. Especially given my age, race and present location. But I understand that virtual and reality can be wildly different, so perhaps I had better report after meeting these fellas! Keeping my fingers crossed for the end of your apartment hunting! |
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Dieting is too hard, I have no willpower = exaggerated thinking I really, really want this, I had a bad day, I deserve this = emotional thinking and justification I have to be honest this seems like a lot of thinking :) I guess it has always been easier to think myself into eating unhealthy foods than to come up with reasons as to why I shouldn't (or to take the time to identify my types of thinking) Quote:
This week I am hoping to join the local YMCA and I am now looking for short term rental for the rest of the month (I have been staying with friends and at a hotel) Today wan't too bad a day. I had a few bites standing up, but no spontaneous exercise. |
DAY 28
☁ Nelia's SABOTAGING THOUGHTS Weight decreases significantly. My reaction? Five pounds in one week? I'll be my ideal weight in less than three weeks! ★ Nelia's RESPONSE Uhmmmm. Enjoy your weight loss, but slow your roll. Remember that sustainable weight loss is measured weight loss. More than likely, you're weekly weight loss will be between 0 and 2 pounds. But it is nice to have a great start isn't it? ☁ Nelia's SABOTAGING THOUGHTS Weight barely decreases. My reaction? This **** ain't worth it. I might as well get something good to eat. ★ Nelia's RESPONSE Wait a minute. The numbers on the scale are smaller and you're complaining? Is this the same chick that was lamenting every time she stepped on the scale and the corresponding numbers headed in the wrong direction? Don't look a gift horse in the mouth. And given that you've actually earned this horse, all the more reason not to take it for granted. Appreciate each weight loss, no matter how small, as any healthful change in your lifestyle is for the better and a personal triumph! TODAY Weight - 124.6 Body Fat - 20.4 points (Whoa!) 1. Planned Eating. a. Sausage and backed tomatoes b. Dark chocolate and one coconut truffle c. Fish amok 2. Planned Exercise. Primal's LHT. Gym - Upperbody YESTERDAY 1. Planned Eating. a. Cheese and mushroom omelet with bacon b. Dark chocolate and one coconut truffle 2. Planned Exercise. Primal's Sprinting. Gym - Treadmill Primal's Moving Slowly. 45 minute walk meandering through Phnom Penh - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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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Have the challenges started yet? I've been doing pretty damn well of recent (knock on wood), but then I'm highly motivated. First dates have a way of providing such. I still need to remind myself to review my cards. Just because the going is easy now, doesn't mean it will be easy later. Develop the habits before they're needed is my new mantra! |
DAY 29
Resist Food Pushers ☁ Nelia's SABOTAGING THOUGHTS My hostess (grandmama, staff, boyfriend) will be upset if I don't eat the food they've purchased or prepared. ★ Nelia's RESPONSE And? If these folks are in your corner, they'll support you and your desire to achieve your objectives. If they're not in your corner, do you care if they're disappointed? Be polite. Be firm. If they give you a bit of push back, offer a bit of explanation if their intentions are well meaning. Thereafter, keep it simple. No, thank you. With a smile. TODAY Weight - 125.8 Body Fat - 23.0 points (Easy come. Easy go.) 1. Planned Eating. a. Sausage and sautéed spinach b. Burger patty and pumpkin c. Pork ribs 2. Planned Exercise. Primal's Moving Slowly. Jog in Royal Gardens YESTERDAY 1. Planned Eating. a. Sausage and baked tomatoes b. Dark chocolate, one coconut truffle, one chocolate truffle (probably over did the chocolate, just a tad) c. Fish amok 2. Planned Exercise. a. Primal's LHT. Gym - Upper body b. Primal's Moving Slowly. 60 minute walk meandering through Phnom Penh - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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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I am actaully now part of three challenges. I know it is too late to join the Biggest loser challenge but here are links to the others: http://www.3fatchicks.com/forum/20-s...gn-up-now.html http://www.3fatchicks.com/forum/20-s...challenge.html Quote:
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I am going to post Day 27 and Day 28 together Day 27: Master the Seven question technique This is the response I came up with to combat one sabotaging thought I have no willpower Response Card: Saying I have no willpower is a type of exaggerated thinking. I do have willpower, I am just not using it at this moment. Cravings can be overcoe, I have learned different techniques to fight them. To lose the weight and keep it off I must tell myself NO CHOICE and focus on something else. Day 28: get ready to weigh in I am posting this today because Thursday is the last day I will weigh myself until Sunday morning. Before I step on the scale tomorrow I will remind myself that the number is not the end all, be all to health. I will have good weigh-ins and bad ones. Once bad or good weigh in doesn't give me permission to let the plan fall to the side. |
DAY 30
Gain Control when Eating Out! ☁ Nelia's SABOTAGING THOUGHTS I wish I could eat what everyone else is eating. ★ Nelia's RESPONSE But your wish to be a bombshell is stronger! And as such, you won't be able to eat what everyone else is eating. Oh well. Focus on savoring what you can eat and keep it moving! ☁ Nelia's SABOTAGING THOUGHTS This is a special event, I deserve to celebrate and eat whatever I want. ★ Nelia's RESPONSE If you're going to lose weight, you deserve to find a means other than food to celebrate. Food is a fuel and a source of enjoyment. It's not a requirement nor a crutch. Take the time to plan before the event how you'll celebrate without the necessity of food. And when the time comes, enjoy the celebration and your healthy lifestyle! TODAY Weight - 131.6 (Sigh. I'm officially roller coasting.) Body Fat - 25.6 points 1. Planned Eating. a. Mushroom and cheese omelet. b. Fish amok c. Salmon salad 2. Planned Exercise. Primal's Moving LHT. Lower body at the gym. Primal's Move Slowly. Walk to and from Poetry reading. YESTERDAY 1. Planned Eating. Nonstop bingeing. 2. Planned Exercise. Nada. - - - - - - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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 |
Help! I need intervention! And help from my diet coach.
I haven't been this inconsistent since before I picked up Beck. What the **** is going on? Am I sabotaging myself? Do I believe that sub-120 isn't attainable and my actions are following suit? Any ideas to get me out of this 125 - 130 rut and off the roller coaster? |
My internet access has been a little inconsistant again.
DAY 29 Resist Food Pushers The only real food pusher I have is my mom and she never pushes unhealthy stuff on me. I'll have dinner and not take any vegetables and she'll make me take them. However if I do encounter any food pushers, I 'll take your advice and smile and say no thanks. Day 30Gain Control when Eating Out! Sabotaging thought I wish I could eat what everyone else is eating I might not be able to eat what everyone is eating but that doens' mean I can't enjoy what I eat. Healthy food chocies don't have to deter from eating out and socialising. Making better choices/eating less will mean I am strengthening my resistance muscle and will be glad with my choice later on. Sabotaging thoughtIt's my birthday, I should be able to eat what I want Happy birthday to me! Just because it is my birthday doens't mean that I should undo all my hardwork. I can plan ahead and have a little bit more or even have a samll treat but special occasions don't mean I should go nuts. Focus on the day (or special event) not on how much you want to eat. |
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Review your eating plans over teh last few days and see what you ahve been eating. Do you start changing your foods/portion sizes when you hit one of your short term goals? Break out those response cards! My eating hasn't been too bad this week. I got some frozen meals and had those for beakfast and lunch (each one was between 290-400 calories) dinenr was a bit higher. I made it to the gym once for a Muay Thai class (the second class was cancelled due to the nasty weather). Thursday was a bad day: a car spalsed dirty, water on me, I had a bus drive past me at a bus stop, and I had someone withdraw $200 dollars from my bank account :( I admit I eat way more than I should have but honestly stoppign to read my cards was the last thing on my mind. Friday and today I made some better choices. |
DAY 31
Decide About Alcohol ☁ Nelia's SABOTAGING THOUGHTS I can't get in the "zone" at the club without several drinks. ★ Nelia's RESPONSE But you also can't get into the "zone" carting a muffin top around. Besides, you love to dance. Do you really need several drinks to get you into the zone? ☁ Nelia's SABOTAGING THOUGHTS But I'm having a really good time with my girlfriends and they want to order one more round. ★ Nelia's RESPONSE How is having a good time and ordering one more round related? It's only related if you're using some form of emotional reasoning. Surely the good times can continue if you opt for fruit juice or tea instead? TODAY Weight - 130.6 Body Fat - 26.3 points 1. Planned Eating. a. Lamb patty with salad b. Salmon salad c. Two eggs 2. Planned Exercise. Primal's LHT. Upper body. - - - STATS Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 121.8 Start Date - 30 December 2011 (Restart) 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 |
I've food poisoning and am a hot mess at the moment. But I'm trying to do the bare minimum. Will write more when fully recovered.
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Aww, sorry to hear that :(
Take care of yourself and get well soon Today I didn't read the book but will do so tomorrow and post. Today I ate sitting down, credit me, took four flights of stairs twice credit me twice. Didn't read my cards no credit, me but will get through them at least once before bed. |
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