Hi Nelia, BB diet is eating every 3 hrs and high protein ( like 200g) ,low in fruits,dairy,sugar. Very tough as its also low in cals despite tremendous workouts! It worked but was too tough. I brought home trophies, made a transformation of my body and have still maintained most of it. I competed in figure.
I have twin 6 yo girls and they are awesome, easy and super fun!
Today have a lot planned, planned workout at gym, weights and spinning, then 20 min swim later while girls have a swim lesson. Exercise has never been my issue!
Goal today is to eat all meals planned and SIT for everything!
Todays weight is 134 , up a lb from yesterday.
Nelia do you think. I should weigh daily and post up? You weigh daily and what do you think is working best for you at this time? You seem to be losing awesomely and you are low close to goal like me. Im impressed....when I weigh daily it tends to really frustrate me and does NOT desensitize me to daily fluctuations as one might think.
There will be nothing tempting me today from my diet. Just myself!
Holly
Hollyp. Brought home trophies? Whoa. That's amazing! What are you doing in here with us mere mortals?
With regards to the daily weigh in, I really believe it's all about individual preference. Personally, weighing in keeps me conscious, so to speak. And when I don't weigh in, it's usually an avoidance tactic of some sort.
But I will say that weighing in daily, while not making me numb (because, let's face it, I act a damn fool when I achieve a short-term goal) has desensitized me to the fluctuations.
And don't be too impressed by my recent weight loss. I'm coming off of a two week binge and I think my body is attempting to recalibrate and find its true weight. Based on past experience, I've another week of "immediate gratification", but thereafter, I'll be on the weekly grind of 1 to 1.5 pounds a week. Maybe less as I get closer to 21% body fat.
Wishing you much strength today as you sit through all of your meals!
Yesterday I was a bit distracted and didn't read the book
DAY 12
Tolerate Hunger Sabotaging Thought:
I don't want to tolerate hunger
Tolerating hunger will make me stronger in the face of it. Reminding myself that I will eat just not a this time will help me face this. I am fortunate to live where there is no shortage of food.
I will be trying this tomorrow.
Today was not a good day, I ate WAY more thatn I planned and went to a bridal shower for my cousin where of course I ate more and then felt like having chips at night.
I am a mere mortal also with some discilpline but its tough to keep that pace and Ive put on 10 lbs since competing and want it off! I want to feel lighter on my feet and want those last what are mostly vanity lbs Im sure. So working the beck habits are just that, really good habits to practice. I like the beck ideas because they provide me a sense of control which I really need!
Went to the circus tonight, it was freezing here (in LA terms!) and had 2 bites of popcorn and one bite of hotdog. Ate healthy dinner before leaving home, credit myself for that and credit myself for not nibbling more! Worked out today, and had some unplanned park exercises while playing with the girls there, pullups,pushups and jumping jacks, and running between swinging swings became a fun game. Ate most meals sitting except for nibbling making dinner. Dont think too much damage was done!
See you Monday!! That weight will come off, dont worry!
Yes Canuckgirl tomorrow always is another day, like your thoughts that there will always be more food, for that reason Im afraid to do the whole skip lunch thing that nelia bravely attempted! I find that posting here or another thread helps hold me somewhat in check daily.
Good luck on Monday, its a new week! Go get em!
Holly
I know myself. Right now, I want to be lean and healthy. But when a craving strikes, I don't care. I can't see anything but my immediate pleasure or comfort.
★ Nelia's RESPONSE
Do you want to be at the mercy of your cravings forever? Do you want to continue to build and strengthen the barrier that prevents you from reaching your physical capacity for beauty? Do you want to prolong your feelings of being weak and out of control forever?
You've two choices.
1. Give in and fail.
2. Use the mindset and behavioral techniques, starting with step one.
Start weakening your fail muscle and start strengthening your success muscle!
TODAY
Weight - 127.2
Body Fat - 24.1 points
1. Planned Eating.
a. Salmon salad
b. Pork ribs
c. Chorizo salad
2. Planned Exercise.
Primal's LHT.
YESTERDAY
1. Planned Diet.
a. IF
b. IF
c. Vegetable wrap. Too many dang chocolate truffles.
2. Completed Exercise.
Primal's Moving Slowly. Run in the Royal Gardens
My knee has been feeling worse and I am going to have to make an appointment to have it looked at
Day 13: Overcome cravings Sabotaging Thought: When it comes to cravings, I have no control
While it is easier to give in to cravings, I will feel better both physically and mentally if I can resist them and over time it will become easier and easier. I just have to use one (or more) of the techniques in the book to get past the cravings.
Today was better, though I admit I didn't read my ARC today. I did eat all my meals standing up, so good for me.
Still need to work on the exercise though
UGH! I want effortless weight loss. Writing down everything doesn't seem effortless!
★ Nelia's RESPONSE
Effortless does not equal no investment. Changing your default behaviors resulting in weight gain requires monitoring and accountability. Once your default behaviors are changed to ensure weight loss and when applicable, weight maintenance, the need to monitor won't be required!
1. Follow food plan.
2. Monitor eating immediately after each meal and snack.
3. Give yourself credit.
4. Respond to Sabotaging Thoughts.
☁ Nelia's SABOTAGING THOUGHTS
It's too regimented. I feel too damn restricted. This is not how I want my healthful journey to feel.
★ Nelia's RESPONSE
Effortless doesn't mean that I'm not required to make choices and stick to them. I can make these choices seem difficult or effortless according to the mindset of my choosing! I can choose to emphasize how planning takes away my flexibility and deprives me of impulse options. Or I can choose to emphasize how planning allows me the ease of not worrying about what decision to make when the decision-making is the most difficult. I can choose to believe that planning is healthy living and when integrated seamlessly into my lifestyle, planning makes the healthy choice effortless!
TODAY
Weight - 126.2
Body Fat - 21.9 points
1. Planned Eating.
a. Chorizo salad
b. Pork ribs
c. IF
2. Planned Exercise.
Primal's Moving Slowly. Run around the Royal Gardens.
YESTERDAY
1. Planned Diet.
a. Egg and vegetable wrap
b. Salmon salad
c. Half of a leftover candy bar. (Sigh. At least I ate that sucker sitting down.)
2. Completed Exercise.
Primal's LHT. Yeah! CREDIT! My first time back at the gym during the week!
I did eat all my meals standing up, so good for me.
Good grief! I was really out of it when I wrote this! Thanks for pointing it out, yes, I meant sitting down
A sports physician said I had a thing called Patellofemoral syndrome (PFS) is characterized by knee pain in association with positions of the knee in relation to the femur. It was diagnosed on my left knee and I am experiencing worse pain in my right knee. I need to go dig up my ankle weights and start using them again. When my insurance kicks in I will see about seeing another sports pysician since my GP wasn't much help with the problem the first time.
Last edited by canuckgirl7; 12-06-2011 at 09:15 PM.
Hi gals! Was wondering about that standing and eating too! I fell off wagon tonight and ate sugar! NOT on the plan! (sigh, as nelia says!)
Im losing motivation and need to find what Im doing. I will go through motions of reading cards, eat while sitting and slowly not a problem , but sticking to exact menu is a problem, i rearrange it, I am NOT on any kind of diet right now besides exercising and eating as healthy as possible ( whichnis pretty darn healthy). And not really losing weight either. Nibbling still quite a bit, that bothers me that I cant get a grip om that.
I want to keep posting and trying but will trying to myself and consider myself almost at goal and not obsess about my "vain" weight and try to make peace with my healthy fit figure that only I see as a problem! This could take a lifetime! I stillmlove the beck principals but dont feel like Im taking them seriously but going through the motions somewhat. Does that make sense?
Just an observation of myself in the last week
Credits, exercise, unplanned exercise, cerditing, logging (albeit not sticking to it always), mindfulmslow eating, mostly sitting down, no more worrying if caught out and getting hungry
Problems that still exist: nibbling, mynhand is so fast I cant even think quick enough!, sometimes inhaling my food, getting much better but i still have this darn nibbling issue and if I dont get off the nobble train Ill be one way to huge a@@ville!
Thanks for listening gals, cannuck, hows your week so far? I habe terrible knee issues also, and have worked my way around them. Nelia, good job on the lb back down, hear you on the restrictiveness, if I can master sticking tonplanned diet Id be great!
I just don't feel like monitoring my eating. I'm exhausted and I just want to eat, damn it. I don't want all this other tomfoolery.
★ Nelia's RESPONSE
Oh, but you do want the bloated tongue belly? And the thunder thighs that won't stop rumbling? I'd like to see you showcase that tomfoolery on the hot springs with your new boyfriend.
Quit your complaining and remember the prize! You. Exceptional in every way!
☁ Nelia's SABOTAGING THOUGHTS
But, my diet is pretty easy. One meal, than Stop eating. On the Eat days, all I do is order off of menus. It's not that difficult to stay on plan.
★ Nelia's RESPONSE
Yeah. It's easy now. But how well did you do recording all of the food you ate while you were bingeing? Let me answer that for you. Not too hot. Establish the habit now, when you're flowing healthfully so that it's also easy to keep the habit when you're flowing not so healthfully. For the next four weeks, right everything down!
TODAY
Weight - 125.0
Body Fat - 25.0 points
1. Planned Eating.
a. Vegetable wrap and chocolate truffle
b. Pork ribs
c. Salmon salad
2. Planned Exercise.
Primal's LHT.
YESTERDAY
1. Planned Diet.
a. Chorizo salad
b. IF
c. IF
2. Completed Exercise.
Primal's Moving Slowly. Run around the Royal Gardens.
Good grief! I was really out of it when I wrote this! Thanks for pointing it out, yes, I meant sitting down
A sports physician said I had a thing called Patellofemoral syndrome (PFS) is characterized by knee pain in association with positions of the knee in relation to the femur. It was diagnosed on my left knee and I am experiencing worse pain in my right knee. I need to go dig up my ankle weights and start using them again. When my insurance kicks in I will see about seeing another sports pysician since my GP wasn't much help with the problem the first time.
Is building strength the solution? Or is this something that requires bracing or surgery?
Hollyp. (Laughing!) Just looking at your laundry list is overwhelming for me. Maybe tackle just one challenge per day? Or better yet, join canuckgirl7 and I and tackle one day per day?
I definitely feel you on the inhaling. There have been times when I don't even remember eating. We'll see if this monitoring business gets me back on track.
Hang tight. Don't let those sabotaging thoughts get the best of you!
The physio they had me doing involved stretches (which I have written down somewhere), squats and strength training. I haven't had problems with it for a long time. I am wondering if the extra weight and the sedentary lifestyle have aggrevated the problem. I weighed less when it was diagnosed in 2009 and lost and gained over the next two years. I am at my highest weight ever and don't start work until next Monday. I have been doing squats and will be looking up stretches to help
Day 14 and 15: Plan for tomorrow and monitor your eatiing
The wifi connection was not working well last night when I wanted to post so I will double up the posts for today.
Planning for tomorrow is a good idea, I just need to incorporate the strategies for overcoming cravings to stick to the plan.
I did plan for today and stuck to it (except I did eat to much) so I guess partial credit.
The next step is to inlcude the calorie count.
Sabotaging thought: monitoring what I eat is too much work
Seeing what I ate will help me realize my goals better. If I plan what I want to eat and keep it within my calorie allowance (1400-1600 a day) I can eat what I want, but not necessarily as much as I want.
Planning what I will eat will give me a better sense of control of this aspect of my life and will give me a sense of accomplishement when I stick to the plan.
This week I am up two pounds, losuy TOM. Hopefully next week I can get back down to 182 and keep going down.
Credit me for eating SITTING DOWN.
I am still working on eating mindfully and slowing dow to stretch out my meals. I admit that I eat while watching tv.
Again I will work on putting down the fork between bites and having a drink of water to help slow me down.
I am going to re-read day five which is eat slowly and mindfully
Tomorrow I will do Day 11 Differenitate between Hunger, Desire and cravings. I read the chapter but hadn't picked a day to actually put it into practice and don't want to get too far into the book without doing it for fear that I will forget
I will do day 12 practice hunger tolerance on Friday. Again I read the chapter but hadn't picked a day to put it into practice.
Last edited by canuckgirl7; 12-07-2011 at 06:41 PM.
