Hi Coaches! I'm SO excited! I have been busy reading Beck Diet Solution and counting calories on about.com. Yay me! I've found the counter much easier to use there than on SparkPeople. Also, they include a personal journal page and links to great articles and calculating tools. Calculated my BMI and BMR(?) then it automatically calculated my calories needed. ok. enough said.
I'm practicing being hungry right now, so please forgive any rambling! LOVE being hungry by the way! It is NOT an emergency - I will NOT die!
Here's my 1st journal page ... incorporating everything I've learned from BDS so far. PLEASE advise if I am not doing this right.
Gwen1956
January 2011 weighed 210 lbs (need to check this with nurse at next dr. visit)
My goal is to weigh in the 130s and be a size 8-10.
When I lose my excess weight:
•I will feel confident and proud of myself
•I will have a strong, attractive body
•I will have eliminated cravings & the guilt that follows caving in
•I will have set a good example for my daughter and granddaughter
In order to lose my excess weight I will:
•Be mindful of every morsel that crosses my lips
•Record every bite
•Calculate calories and stay within my daily limit
•Research caloric needs & whether it's best to eat every few hours or only 3 times a day
•Do cardio exercise at least 5 days per week
•Weight train at least 3 days per week
I will:
•Remember that hunger is NOT an emergency - I will not die if I do not eat immediately!
•Eat slowly and mindfullly - enjoying every bite
•NOT cave in to cravings - remember the negative feelings and after-effects of caving in
•Realize the difference between hunger/cravings/desire to experience food
•Push myself to exercise every day
Mindful eating is slow and conscious. When I eat mindfully I realize what I am eating and the amount of food I am consuming. I will not overeat because I am consciously eating only what my body physically needs.
•I will eat ONLY when physically hungry
•If nutritious choices are not available I will WAIT until they are
•I will NOT eat junk foods just to hush my hunger pangs - they will pass!
•I will remember that if I choose to eat junk then I will feel guilty and angry at myself
•I will remember that hunger pangs will pass in a few minutes - I can eat when healthy choices are available
•I will remember that there is a 20 minute lag between mouth & mind.
•I will WAIT for my mind to catch up so that I do not overeat.
•I will listen to my body when I eat, not my cravings
•I will NOT eat less than 3 hours from my last food
Thoughts on Hunger - page 125 Beck Diet Solution:
•Hunger is never an emergency
•Most people don't eat everytime they're hungry. They wait until their next meal. I should too.
•I need to exerience hunger to decrease my fear of it. The best way to get over a fear is to face it.
Thoughts on Cravings - page 127 Beck Diet solution:•Cravings usually peak the first few weeks of a diet
•Once I limit or stop eating the foods I crave, the cravings will deminish significantly.
•I need to learn how to deal with cravings
•Waiting out cravings increases my ability to tolerate them
•The more often I wait out cravings, the less intense and frequent they will become
•If I don't cave in then I will feel proud of myself
When I feel a craving or a need to experience food I will:
•Label it: Tell myself it will pass - it is NOT an emergency
•Stand firm: Tell myself I do NOT want to eat junk - I want to lose weight & be healthy
•Imagine the aftermath of giving in - self disgust / binging / self hatred / staying fat & unhappy
•Remind myself that I am strong enough to resist cravings
•Do deep breathing and focus on my future healthy/strong/attractive body
•Drink water or crystal light
•Distance myself from the food - or - throw it out (better in the trash than on my thighs!)
I'll get back to reading everyones entries tomorrow. Have to leave before my DH gets back. It anoys him for me to be dieting. WHY did I pray for a man who likes fat girls?????