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 -
Is the job offer a good thing? Are congratulations in order?
The job offer is a good thing, I had been waiting to hear back about this for a few months (I was also applying for other jobs). It will be my first permanent "adult" job It will be in another city, but it is a city that I lived in while at school and is only a 2.5 hour drive from Toronto.
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
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 )
Quote:
you had better learn to appreciate the smaller "somethings" that lead to the bigger "somethings
Love this!
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.
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!!
The job offer is a good thing, I had been waiting to hear back about this for a few months (I was also applying for other jobs). It will be my first permanent "adult" job It will be in another city, but it is a city that I lived in while at school and is only a 2.5 hour drive from Toronto.
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
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.
Re job offer. Congratulations! That is fabulous!
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!
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!!
Welcome, Hollyp! And thanks for the encouragement! I much appreciate it! Feel free to join us on the daily journey! The more the merrier!
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 -
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.
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.
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.
Your birthday is this Wednesday? Or last Wednesday? (Did I miss it?)
Good luck on your exam! And I'll be checking to see if you made the cardio and strength training happen on Monday morning!
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:
In the past, mindful eating has been your most difficult challenge.
I am glad (sort of) to hear that mindful eating has been difficult for you as well. It is nice to know that I am not the only one struggling.
Remember, mindful eating in and of itself will be sufficient for you to maintain your weight loss. That's huge.
Quote:
Everyday, eat one meal mindfully. This isn't optional. Do it.
I think starting off with one meal a day will be a good idea for me as well.
I have remembered to eat all my meals sitting down though, Way to Go!
Sorry you didn't have the greatest week, but on the plus side, good for you for reducing you Body Fat!
Quote:
Re slacking. My performance in here has been lacklustre. 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!
Don't worry about the slacking, I am glad that you are back and are determined to stick this out. Credit you! Ihope youu were able to catch up on sleep and work has calmed down and that you are feeling better in general.
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...
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
My birthday is this Wednesday, I wrote the exam on November 2, and found out I passed and now the job offer! Busy month.
Busy month, but a great month! Are you nervous about balancing all this good stuff with good eating? Or do you think the good stuff will distract you from "bad" habits?
Quote:
Originally Posted by canuckgirl7
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.
I gotta be honest with you. (Smiling) The only time I'm able to stretch meal to 20 minutes is when I'm at an all-you-can-eat brunch. Probably not what Beck had in mind! I am so with you re eating quickly. And from an early age, it's been an ingrained habit to read while eating. I literally feel anxious when all I do is "just" eat. It actually feels unnatural.
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:
Originally Posted by canuckgirl7
I have remembered to eat all my meals sitting down though, Way to Go!
Triumph! Well done! I do have to admit that I blew this one yesterday. Sucker was in my mouth before I knew it. Once I was conscious, I did sit that bad boy down right away and didn't touch it again until I was firmly seated.
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.
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...
Today is a new day! (Smiling) Where are you, Hollyp?
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...
It will be in another city, but it is a city that I lived in while at school and is only a 2.5 hour drive from Toronto.
