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
Last edited by canuckgirl7; 12-18-2011 at 04:25 PM.
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!
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.
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
*SOB* canuckgirl7, I'm so glad to see you! (Smiling) I'm lost without a buddy! Not only have a fallen off the wagon, it's so far off in the distance that I'm not certain I can catch up.
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. . .
*SOB* canuckgirl7, I'm so glad to see you! (Smiling) I'm lost without a buddy! Not only have a fallen off the wagon, it's so far off in the distance that I'm not certain I can catch up.
Dont worry I promise I wont let you down.
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 ). 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 ), 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:
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?
Quote:
Mistakes are inevitable. Failure isn't. You will binge. And when you do, come back here. Review. Breath. Draw the line. Learn. Revision.
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" 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.
Last edited by canuckgirl7; 12-24-2011 at 05:07 PM.
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 ) 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 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.
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
Not so merry. It's more than a bit lonely on this side of the pond. But that's OK. It'll make me more appreciative when I'm not lonely next year.
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:
Originally Posted by canuckgirl7
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).
As I mentioned above, it's not easy to be consistent when your environment isn't. Are you having any luck finding a place?
Your job seems pretty damn intense. Do you enjoy your work?
Quote:
Originally Posted by canuckgirl7
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 ) 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.
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:
Not so merry. It's more than a bit lonely on this side of the pond. But that's OK. It'll make me more appreciative when I'm not lonely next year.
Sorry to hear that, but its good that next year will be better
Quote:
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?
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.
I believe that the less you have to lose the harder it can be, but its still frustrating no matter how much you have to lose
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
Last edited by canuckgirl7; 12-30-2011 at 10:24 PM.
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.
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.
(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.
Quote:
Originally Posted by canuckgirl7
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)
Well good for you and getting your behind back in here straight away. CREDIT.
Quote:
Originally Posted by canuckgirl7
Sorry to hear that, but its good that next year will be better
That's the plan, at any rate. Might as well start the year off with optimism.
Quote:
Originally Posted by canuckgirl7
I believe that the less you have to lose the harder it can be, but its still frustrating no matter how much you have to lose
Maybe, but I'm only 5'3. I've still quite a way to go until optimal health. The "hard" is due to my bingeing tendencies. I'll work on it for Year 2012. The good news is, I'm bringing in the New Year in the 120s. This is a definite improvement from the near 160s.
Quote:
Originally Posted by canuckgirl7
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.
(Laughing!) I just went through the exact same ordeal. But I thought to myself, but canuckgirl7 is reading the exact same book that you are, and she will call your *** out! I've fallen off the wagon more than once this holiday season. But I have you to thank for not letting the wagon ride off into the sunset without me. You've been fabulous. It's not a bad thing that we've been able to maintain, while most gain during this precarious time of the year. We're all set to conquer 2012!
Quote:
Originally Posted by canuckgirl7
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
New Year Resolutions are a great idea.
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.
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
