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?
I am kind of nervous about it, but I know that sticking to the plan and coming here to post will help keep me on track
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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!
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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.
This is good to hear, sometimes I look at what a serving size is supposed to be and wonder "this is it? How is this supposed to keep me full".
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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.
Credit to you for for stopping yourself. It is usually easier to simply keep eating, thinking that you have already started you might as well keep going.
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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.
Taking some time to relax might have been the best thing to do. Glad you are better
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
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!
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...
CREDIT! Nicely done! Seems as though acanuckgirl7 is being a great influence on us!
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!)
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.
Do you feel five pounds lighter? Are you excited to take this all the way home?
Thanks!
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.
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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. Reading your posts, have thought about timing myself, will start with trying to put fork down between bites first
Good for you for eating all your meals sitting down and reading your cards before all meals. I have been trying to put down my fork between bites, but haven't always been successful.
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.
CREDIT! Nicely done! Seems as though acanuckgirl7 is being a great influence on us!
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!)
I have read it almost through but do not have a coach except here, and there are some things I havent done, I have just jumped in and started with as much as I can and add things as I read. Im sad Im not losing weight yet. I have to stick with this. I am calorie counting for now. Weight watchers was not working for me. Its all frustrating. Ive eliminated lots of cals by not nibbling and thiught that would have a greater impact. Doesnt seem to yet. More tomorrow...
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
I have read it almost through but do not have a coach except here, and there are some things I havent done, I have just jumped in and started with as much as I can and add things as I read. Im sad Im not losing weight yet. I have to stick with this. I am calorie counting for now. Weight watchers was not working for me. Its all frustrating. Ive eliminated lots of cals by not nibbling and thiught that would have a greater impact. Doesnt seem to yet. More tomorrow...
First and foremost, keep in mind that you haven't many pounds to lose. The closer you are to your goal weight, the slower those suckers tend to drop off.
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.
Thanks for the birthday wishes, Nelia and Hollyp
I am definately going to make this my healthiest year!
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☁ 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!
This is soo true for me too. Weight gain really had been effortless for me for the past few months (damn potato chips), and I do like the idea that weight loss will seem effortless (the idea that all these steps will be second nature).
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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!
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!!!
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
Good for you for sticking to your plan and getting in some exercise
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Was just hoping beck would be the majic answer for me! So far not yet!!!
I don't think anything is magic, it requires hard work and dedication. I don't think you should feel bad about eating one breadstick, give yourself credit for having only one!
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
