Mission Slimpossible - February 2021 Team Chat
Replies
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@raleighgirl09 Thanks for explaining your water station. It's a great idea.
@TwistedSassette I love pizza! I'm glad you had fun with your sister. That's a great idea to combine legs up the wall with meditation. I love that exercise/pose.
@TeresaW1020 Welcome back! You look great in that photo! The 3-yr old is adorable.
@AustinRuadhain I do lots of audiobooks. I do them while driving as well as while working from home during certain tasks. Thanks for the info! Congrats on the decluttering. That feels so freeing, doesn't it?
@Katmary71 I vote to keep you as a motivator!
I don't know if this would help Beau or not, but for my dog, I got sort of a Dremel to grind down his nails. It's not made my Dremel, it's something I got on Amazon, but it works really well. It did take a bit for my dog to get used to it. I'm glad your visit with your parents went well.
Hi all. I didn't watch the Superbowl yesterday (not a sports fan) but I did watch most of the Puppy Bowl! I made snacky foods for dinner to celebrate. I made hummus, muhamarra and a fruit salsa. I cut up some veggies and made homemade pita chips in my air fryer. Everything was delicious! Pictured below are a couple of the dips. What is missing is the fruit salsa and the wings that my husband made (I ate 4).
My phrase for the year: CHANGE HAPPENS
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raleighgirl09
Monday morning check in - new weekdays coming to a life near you!
Mornin' to the Slims, looking forward to a great day and week. I have actual sunshine out there, this morning, so am hopeful for the day's walking plans. One day at a time - which oddly enough is how they arrive so you'd think that'd be an easy thing to live by but I do need to remind myself, sometimes.
@AustinRuadhain I got the decluttering blues, as in - I did NOT spend any time this weekend working on a couple of piles that need to be put away. It's laundry, piles of coats and scarves, that kind of thing. This place is all of 936 square feet so even a small amount of clutter registers quickly. Yay for your decluttering - and waving buh-BYE to the old appliance! Now what will you do with all of that space.....?
@Katmary71 I had the same thoughts when I was going through a spell of not being much into motivating - I felt the same, that I was letting people down or that I would be repeating myself on what was preventing me from being more consistent. I came to this....I would respond when I felt like I could and it would be the posts on that page, only. So there was a lot of reading posts and then randomly a few comments but it was what I had in me at those moments. Even now, I have adopted not going back too far just because that is the kind of hurdle that will keep me from doing anything - I found I am now specifically avoiding the 'all or nothing' mentality because it had crept into this, too. We're happy to hear from you and don't have a measuring stick out to be sure you did everything. The struggles are real - as real as velcro cat paws! This space is a true judgement-free zone and we all encourage you to give yourself the space and love you have given us on so many occasions. Poke your head in when you can, let us know what's happening and pick a few responses if you're feeling like it. And - be sure to not leave us hanging on the edge of our seats wondering if Beau is starting to walk up walls with those claws!!!!!
@TwistedSassette I read a lot of weight loss stuff and often find philosophies that don't work for me. I knew Beck wasn't for me based on the time commitment I shamelessly read the questions and responses to see what might help me! I think there's a balance to be had between committing to commitments and not doing something just because you committed, even when you get nothing but guilt or information that isn't right for you. It's a-ok to cut the strings and let it go. I figure I always get a little something good from anything I read about weight loss and I just step over whatever is not the best for me. What are there, some 7.7 billion people in the world...? I reckon that's how many eating plans are, out there.
@Apple852hk wow, wish I had the answer as to how to not eat the chocolate before bed - wanting to grab something before I head into slumber has long been an issue for me, as well. The simple answer is just don't but the execution of that is hard to put into practice. I'm considering a small blackboard sign in the kitchen that says "xx number of days since eating just before going to bed" and seeing if that helps. I will grab a nibble of something a couple times a week and rarely remember to log it. If it's very much at all, I do, but I need to not eat at all, even a tiny amount, it's not for hunger. I think if the sign was in there right now it would read 2 days or 3 days. I'll be watching to see other folks' strategy on this!0 -
BECK DIET SOLUTION POST
Day 10 question: What’s your goal?
Answer: My goal is to semi-meal prep 3 more meals this week. It was to prep 5 meals but I prepped 2 meals yesterday. This goal will help me in my weight loss because it will keep me from eating out or delivery food.2 -
@broncobuddee
Sorry for being a day late.
Krea4
Sundays
PW: 65.25kg 143.9lbs
CW: 65.20kg 143.7lbs
LTD: 4.70 kg 10.4 lbs3 -
Day 10 question: What’s your goal?
My goal is 30 more lbs I will be do this in 5lbs intervals, I will be preplaning meals for the weeks.4 -
@trooworld I was looking at those grinders, I'm debating on what to do. I love that you watched the puppy bowl too! Luckily they were all adopted or I would've put in an application!
@raleighgirl09 Thank you for your comments, you brought tears to my eyes! You are very motivating btw, I love how you share and evaluate so openly, I admire the heck out of you! I agree with the all-or-nothing mentality, I'm the same way. Especially when I don't feel good and don't want to use the laptop I feel overwhelmed trying to catch up but I try to check in at least every other day no matter what because if I stop it would be easy to vanish altogether.
Day 10 Question
I honestly don't have a specific goal, when I was first losing it was 5lb goals at a time, it helps a lot to think of it that way. I have rough goals but in general it's to keep moving and do better each day.2 -
@Katmary71
Please know that there's always room for you just to check in and say hello.
As you say, it's great to confront that "all or nothing" mindset (I so do this, too) and then... just say hi.
I think that "keep moving and do better each day" sounds like a great goal, given all that is going on. We all pick the goal that makes sense for us.
Those little steps to hold on to the health and fitness we have and take ground where we can -- all of those little choices add up.
@digger61
Meal prep sounds like a great way to help reach that goal of losing 30 more pounds. I love that you chose to focus on a weekly action that will get you there.
You are so inspiringly steady and determined.
@krea4
Woohoo! Great weigh-in! Congratulations on being down for the week!
@trooworld
Meal prep! What a smart place to focus.
@raleighgirl09
I loved all your wise words to @TwistedSassette about picking and choosing the mental work/philosophy that serves us. I think we always have to try things on for ourselves, and decide if they will be useful.
That for the attaboy regarding the decluttering. We went to Lowe's and got a shelf unit, and are using it to to help straighten up.
I do love the XX days since thing.
I did most the "XX days since the last velociraptor incident" sign in my pantry (right across from my son's raisins). It made my husband laugh. It makes me laugh and is a great reminder. I'll leave it up until it quits being that.
Also -- I started calling them my son's raisins. After years of having roommates, it's easy to not eat something if I can declare that it's not my food. Not sure that would help with your chocolate.
As far as the eating chocolate before bed -- can you play with replacing the chocolate snack with something else? Or play a game of putting off the chocolate for a little bit?
Here's a piece from BJ Fogg, the researcher and author of Tiny Habits. He talks about untangling a bad habit by experimenting and building new, positive Tiny Habits. I am not sure if that will be a helpful thought, but thinking of it as a tangle, where you keep coming at something gently, from different directions, maybe making just a bit of progress at a time, and for a while not seeing progress.
https://www.boston.com/culture/lifestyle/2020/01/07/how-to-break-your-worst-habit
@trooworld
I had to google the puppy bowl. What fun!
We did watch the Super Bowl. I replaced snacking with moving, and was happy about that.
@TeresaW1020
Thanks for the new Beck post. I am off thinking about goals and actions.
I did some meal planning this morning, and am happy to be tackling the week!
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@TeresaW1020 welcome back - you look amazing! Love your smile, glade you had a good time. And Elena is so cute.
@trooworld your hummus and muhamarra look so good, I do lots of middle eastern dishes, and I always see the muhamarra recipe when I search but I never tried it.
@Apple852hk I like your idea of folding a cube after eating a chocolate, I have to find something similar to do to stop myself from eating sweets in general.
I worked on the questions and I am reading the book but didn’t have time to log in and answer with the busy weekend, but they are below now.
Day 7: Arrange your Environment
This wasn’t something I did last week, but it was kinda recent one, on Christmas break I did go through everything in the kitchen and got rid of anything me or my family members should not be eating. I am very careful of what I bring in and what I choose for meals and snacks, trying to get as much as I can fresh, whole food, healthy and organic.
DAY 8 & 9 - Create Time and Energy, Excersice
Same applicable to this one, not last week but since I started my “serious” weight loss journey back in Nov. of 2020 I started exercising daily and tracking activities and my steps.
I am making it clear over and over again that this time is ME time. The family wasn’t accepting it at the beginning, not used to not have their laundry done, house clean, bathrooms spotless, groceries done, food prepared, getting their activity bags and snakes ready, all because I have spoiled all of them so much the last 14 years, they were not taking me serious. Things are changing now; for example the girls are not making a big deal that when I drop them to their activities, I won’t be there waiting sitting in the car outside, but instead I go to the gym for the hour. No tears breaking my heart or throwing a fit, but yes unhappy faces yet I always say “ Have fun, I love you, see you later”.
Day 10 question: What’s your goal?
I will have a monthly weight goal. It was easier to lose at the beginning of my journey not only water weight but because the 20lb I lost so far were the pounds I gained in the last 6 or 7 months. The extra pounds I am struggling with now are the ones I’ve put in the last 15 years from my two pregnancies, work stress, relationship stress, homesick stress, … etc.
To be able to maintain at least one pound loss every week, first; I believe I need to shift / change the type of exercise I am doing, for the last 3 and a half months I’ve been using the walking/running/elliptical machines at the gym or sometimes I walk outside, but I am in the Midwest and it has been below the freezing point for days now. Second, I have to watch more closely how much I am eating, yes I am eating healthy whole food but I started eating larger meals compare to when I started, and l treat myself to sweets more than once a week or on occasions like I am supposed to.
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@Katmary71 The only way that you will be demoted from being a motivator is if it’s what you need to do or if you are feeling it’s too stressful. We certainly don’t want you to step down or to feel the pressure. As @raleighgirl09 said, we all have to take time for ourselves and you are going through a lot and MUST put yourself first. Just let me know what you need in order to feel like this is a safe place for you.
@TwistedSassette I totally understand if you want to drop out of the Beck book. I already know that I don’t agree with everything in her book from just what I’ve read so far. I don’t think she endorses intermittent fasting or the Keto diet. I said from the beginning that she might have some helpful tools that I can use and as for what doesn’t fit then I will just ignore them. You must do what is right for you.
@raleighgirl09 Such good advice that you gave TwistedSassette! ” I think there's a balance to be had between committing to commitments and not doing something just because you committed, even when you get nothing but guilt or information that isn't right for you. It's a-ok to cut the strings and let it go. YES, how important is that to learn!
@RYcare Thanks, I had a really good time but that much traveling and eating sure can take its toll. I enjoyed reading your replies to the questions. I LOVE how you are making time for yourself and what is important for you. I’ve been doing a little of that too and it feels good.
Hi Team! I went to bed last night at 7 pm and slept until 7 am. I’m still feeling really tired today and haven’t done much other than grocery shop and do some laundry. Hopefully, tomorrow I will feel much better and can get back to working out and fasting longer. Today, I did make a decision that I’m going to take over the cleaning job at my church. We are losing the guy that has been doing it and I know that I can do a much better job than he has been doing, plus make some extra money. Since Covid, my job as church ministry assistant has diminished and much of it, I now do from home. I need something more to do and what’s better than taking care of a place that I so dearly love. At least I will give it a try and see what happens. And, today I also left two FB groups that I’ve helped to run for the last three years. Both were no longer giving me what I needed and lately I just really feel a need to prioritize what is important to me and let stuff go that isn’t. We all move and grow and we need to adjust along the way.
Beck Diet Solution-Daily Task Question:
Day 10: What’s my goal
I have learned to set realistic goals for myself. For so many years, I think I failed at losing weight because I focused on the big number that I needed to lose and it was so overwhelming that I would often have a “why bother,” mindset. Once I started focusing on 5 lbs at a time, it became easier for me to stay focused.
2021 Focus Word: TRANSFORMATION
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@TeresaW1020 What a beautiful photo of you and your great-niece! Glad you had a great time.
@raleighgirl09 Thanks for the wise words. Sometimes I get drawn into things that I think will be great, but the reality is that they won't work for me (hello yo-yo dieters anonymous). I know that what I'm doing right now is working for me, so I'm happier to keep doing that and tweak it as needed!
@AustinRuadhain I love that changing what you call a thing can completely change your mindset about it. I didn't realise, but I do this as well. We always have little snacks in the pantry for the toddler, but I don't ever consider eating them because they're not mine. Interesting!
On the Beck diet task for day 8 - I actually came across something similar a while ago as well. The presenter said you can save 30 hours a month with a few steps (I might have mentioned it here at the time, I can't remember) that are SMART:
S - Self aware - Think about what wastes time? What do I want to spend time on?
M - Map your time in detail for a few days.
A - Analyse - allocate the tasks that you do into four buckets: Musts, Wants, Things I can Delegate and Things I can Reject (I guess this is more work-related but I'm sure there would be a home life equivalence).
R - Reframe - Decide what to do differently, what to delegate or reject etc.
T - Take control - Implement the plan
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Yesterday was pretty good. I have been eating a bit too much so need to back that off again. It will help that I no longer have any chocolate & nutella cupcakes left - so delicious but so many calories! I still had a deficit but not the one that I wanted.
Today I plan to get in some more exercise and keep my calories low. We have a morning tea at work shortly so that will be a challenge for me as well. Wish me luck!
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Goals for February:
Sleep: 54.3/193 hours (average 6.8 hours) - AT RISK
Days below 1,960 calories: 4/8 - AT RISK
Exercise: 161/660 minutes (average 20 mins) - AT RISK
Meditation: 3/12 sessions - ON TRACK
Updated to 08/02/2021
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TwistedSassette wrote: »
@raleighgirl09 Thanks for the wise words. Sometimes I get drawn into things that I think will be great, but the reality is that they won't work for me (hello yo-yo dieters anonymous). I know that what I'm doing right now is working for me, so I'm happier to keep doing that and tweak it as needed!
@TwistedSassette I do not allow myself to buy crafting materials because I have numerous bags around that have the materials in them for crafts I will never do. I just have to say no and it's hard because I have great ideas and reallyREALLY want to do them. Until I get home.
I have a friend who loves Pinterest but has to remind herself that just because she spent 3 hours pinning 10,000 ideas doesn't mean anything real happened. Cracks me up...... => We all do it.3 -
DAY 11 - Differentiate Between Hunger, Desire, and Cravings
Today and tomorrow, we work on knowing what hunger is. Many dieters have a hard time telling true hunger from a desire to eat, or when you are having a craving for a certain type of food. True hunger is a feeling that is often felt in different areas of your body other than just grumbling in your tummy. Some feel true hunger up in their throat. True hunger means you are willing to eat just about anything to satisfy your hunger. A craving or a desire is for a specific type of food.
Do This: Monitor Your Hunger
Pick a day to do the following:
• Every hour on the hour, wherever you are, whatever you’re doing, until you go to bed at night, ask yourself, Do I feel like eating now?
• Rate your hunger 0 to 10, with 0 being not hungry at all and 10 being the hungriest you’ve ever felt.
• With each meal you eat also do the rating before, during, and after your meal.
• 20 minutes after your meal, rate your hunger again and describe any physical sensations or desire to eat.
Today’s Question: Do you agree that learning to tell the difference between hunger, desire, and craving will make it easier for you to stick to your diet? Will you do this task? If not, tell us why.
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@Katmary71 Heck yes, I'm not a football fan but I sure do love the puppy bowl!
I love that they all get adopted. I'm so happy for them.
@AustinRuadhain It will help greatly this week to meal prep, even if it is just cutting up the veggies. That's great that you replaced snacking with moving, well done!
@RYcare It was soooo good! We have leftovers, and I can have them this week as a snack in moderation. Honestly, I think I like muhammara better than hummus! And I love hummus. The muhammara is sweet but spicy and delicious. You can get the pomegranate molasses for it on Amazon. That's good you are making it clear that it is ME time. I think people don't take enough time for themselves in general and it is so important.
@TeresaW1020 12 hours! Wow, you must have needed the sleep. It sounds like you are doing things to enrich your life and using your time wisely, well done! Yes, we all move and grow and need to adjust.
@TwistedSassette I love the SMART time management idea. I might have to do that!
Tuesday morning checkin:
I had a busy day yesterday at work and came home and had a healthy meal cooked by my husband. I have been weighing daily and usually I don't pay much attention to the daily number, just the weekly, but this week, since Superbowl, my weight has been up. It went down a little bit today but it is still up. I'm hoping with a little exercise and lots of water, the number will be down more tomorrow.
My phrase for the year: CHANGE HAPPENS2 -
Wednesday check-in:
Yesterday was good, overall. I ate a bit more than intended at the morning tea, but then I wasn't hungry for lunch so it kind of levelled out. Feeling pretty good about recognising that I wasn't actually hungry at lunch time.
I had to stay late for a meeting that started at the same time I'm meant to finish, which kind of sucked but does mean I will go home a little early tomorrow since it's the beginning of my weekend. So I have that to look forward to! I had to stop in at a gift shop on my way home as it's my Mum's birthday today and I hadn't organised a gift for her yet. She's so hard to buy for, but appreciates anything we give her regardless. I ended up settling on a cute little insulated wine tumbler which has native Australian flora painted on it, and a really beautiful necklace with a huge leaf pendant. It's not perfect but I think she will like it.
Luckily we had leftovers for dinner as I really didn't feel like cooking after a longer than usual day at work. I just cooked up some fresh pasta to serve the leftovers with. After the toddler went to bed I rode my stationary bike for half an hour while I read a chapter of my book, and then did a nice yoga session aimed at removing tension and I gotta say, that really worked well!
This morning I rode for another 15 mins before work, and I might take the toddler for a swim at my sister's this afternoon if the weather cooperates! Slight uptick on the scale this morning, I assume from extra sodium in the morning tea foods I ate. I'm confident it will go away again!
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Goals for February:
Sleep: 61.4/193 hours (average 6.8 hours) - AT RISK
Days below 1,960 calories: 5/9
Exercise: 218/660 minutes (average 24 mins) - ON TRACK
Meditation: 4/12 sessions - ON TRACK
Updated to 09/02/20213 -
raleighgirl09
Tuesday check in (without a taco, just sayin')
Hey gang! Extremely busy day - work...WOW. Home - zowie. Buying a house, got a kid who wants to buy the current house. Got a new job and moving real estate around within a few months of one another which are two of the biggest stressors in life, so report the articles. At least I'm not getting married or divorced..... => NO. Just working on fitness and health while in a never-ending pandemic. Oy. I'm going to need to take the advice down at the bottom.
Anyway, going to work toward getting in my check ins, even if they are short, as tonight. I did fine with calories - but lunch was basically tortilla chips. Not a good habit to get into and I have found that one time can begin a habit for me when it's so dang tasty so I'll need to be more mindful tomorrow. Water was good, two walks so steps are all good. Logged food and mostly pre-logged.
I think when I lay down in a bit, I'll pre-log tomorrow.
Nite gang - I have work to work on in the early morning and probably Thursday morning, too. But I'll poke my head in before bed.
DO WELL. BE STRONG. Don't sweat the small stuff, and it's all small stuff. (Richard Carlson)2 -
Quick Check-in
I am not done with my day, but I am gunning to rack up a couple more green checkmarks on the Habit Tracker. After over 4 hours of Zoom meetings today, meeting and class prep, and feeding the family, I am ready for bedtime in the worst way! Good thing I gave myself one day off from working out, as that will be today. Food today was not perfect, but I did leave the raisins in the pantry, I looked hard at them, but I left the lid on. I looked at them and reminded myself they are my son's food, which is working great for me.
@TwistedSassette
I hope your mom loves the gift. It sounds lovely. Truly!
And thank you for the lovely peace image and thought!2 -
DAY 12: Practice Hunger Tolerance
Learning to refrain from eating when it’s not yet time for you to eat is a key aspect of successful dieting. Every time you refrain, you build up your “resistance habit.” Every time you end up eating, you build up your “giving-in habit.” If you have the sabotaging thought, I’m hungry, so I have to eat, it’s important to recognize that while it’s true you feel uncomfortable, it is not true that you have to eat.
Do this: Pick a day to practice hunger tolerance.
• You will eat breakfast and then not eat again until dinner. Doing this is the best way for you to prove to yourself that hunger and cravings aren’t “bad,” that they come and go, that they are never an emergency, and that you, therefore, never have to respond by eating.
• Every hour on the hour, do the following: Rate how uncomfortable your sensations of hunger and craving are (none, mild, moderate, or severe). Pay attention to how hunger comes in waves and by keeping busy, drinking a glass of water, or just waiting it out the hunger will often subside. Once you get used to hunger, dieting will become easier.
Today’s Question: Is this an exercise that you will do? If so, please tell us how your experience with hunger felt and what insights did you gain. If you aren’t doing this exercise, please tell us why not? Do you fear hunger? Are you already hunger adapted and know how to handle it?
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@TwistedSassette Thanks for the reminder that doing SMART goals is such a good idea! I have really been needing to prioritize my day and what I’m doing with my time. Especially now that I’m adding another job to my life. I’m going to work on that today!
Good for you for recognizing that you weren’t hungry for lunch! We so often eat out of habit or just because it’s the usual time to eat, but if we can realize that we don’t have to eat according to a clock we will be much more in control of our hunger clues.
@raleighgirl09 Wow and Zowie is right!! You do have a lot going on. Will your new home be in the same area that you live in now? Yeah, I’m sure you know that eating tortilla chips might not be the best choice for lunch. I’ve gotten into a pork rind and jalapeno cream cheese kick lately and just yesterday, I told myself that I need to stop. I don’t overeat pork rinds unless that yummy cream cheese is on them. Of course, it probably doesn’t help that I take the back and the tub to the table instead of portioning them out.
@AustinRuadhain Good job on not eating your son’s raisins! My husband always has cans of Spanish peanuts that he is munching on and I love them, but I make it a strict rule not to touch that can. Every once in a while I will have him give me a small handful and then I will tell him not to give me anymore. Sheesh, 4 hours of Zoom meetings. I don’t know how you do it!
Good morning team! I realized that I forgot to check in yesterday. I’m still trying to get back in the swing of things after the Florida trip. I did a workout yesterday and felt so sluggish. I’m hoping today I will be back in the groove. I’m going back to 80 Day Obsession which is hour-long workouts, and this trainer will kick my butt for sure! I was happy that this morning the scale has me down 4 of the 5 lbs I had gained from the trip. It actually amazes me because in the past a 5 lb gain would have taken me at least three weeks or longer to get back off. But getting right back to my fasting and Keto seems to make my body happy.
Beck Diet Solution-Daily Task Questions:
Day 11: Monitor Hunger—I think that it’s very important to understand true hunger from head hunger (i.e. desire or craving). When I first heard of intermittent fasting, I thought it was insane because there was no way I could give up breakfast. I always woke up hungry and needed to eat right away. But since IF, I know that hunger is often confused with desire or craving. Hunger comes and goes in waves and can so often be pushed aside with a big glass of water or cup of coffee. When I’m hungry most foods sound good to eat. But when I’m craving or desiring a food it’s usually sugar or something heavy in carbs. The more carbs I eat the more cravings I have.
Day 12: Hunger Tolerance—I won’t be doing this exercise because I’ve been doing IF for almost two years so I understand hunger tolerance. I stop eating after dinner, which is by 5 pm and I don’t eat again for 19 to 20 hours. The only thing I have is water and black coffee. I have often fasted 23 to 24 hours and I even did a 36 hour fast, which wasn’t bad except I didn’t sleep much that night. If I’m in the right mindset I like the feeling of hunger. It tells me that my body is about to switch over to burning my body fat. It’s the cravings that I suffer from more than not eating. We will tackle that one tomorrow.
2021 Focus Word: TRANSFORMATION
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@raleigh_girl @TeresaW1020 @AustinRuadhain
Thanks for the response.
My secret for January has been 10000 approx steps a day, 2/3 x days a week spinning for 20 or 30 minutes.
Replacing cheese with cottage cheese. Little or no olive oil.
I'm not a snacker really.
I eat a lot of veg with dinner and find when you have at least 4 types of healthy veg with dinner it fills you.
Replace fries with homemade sweet potato fries baked in oven.
Also cut down my alcohol intake at weekends
I'm not doing too great this week as I haven't stuck to my advice above that was successful for January, but will get back on the horse today.
Patrick
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@TwistedSassette That stinks that you had to stay late but good that you get off early today. Those sound like very thoughtful gifts I'm sure your mom will love.
@padjoetho Those are some great changes, I can see why you were so successful in January!
Hi all. Last night, my husband had to work overtime so by the time I picked him up, I was not in the mood to cook and it was National Pizza Day. What to get on National Pizza Day? PIZZA of course! So, we got cauliflower crust pizza from Blaze. It was really good! I highly recommend it. I made my home desk into a standing desk with the help of a few boxes and a lap tray. I want to sit less throughout the day.
My phrase for the year: CHANGE HAPPENS2 -
BECK DIET SOLUTION POST
Day 11 question: Do you agree that learning to tell the difference between hunger, desire, and craving will make it easier for you to stick to your diet? Will you do this task? If not, tell us why.
Answer: Yes I do agree that it will make it easier to stick to my LIFESTYLE change. Rating my hunger is a matter of remembering to do it: last night, I found myself halfway through dinner when I remembered. I will do it mostly in my head, I don't know how effective that will be, maybe I should make a chart like the one in the book. I am going to play it by ear.
Dear 12 question: Is this an exercise that you will do? If so, please tell us how your experience with hunger felt and what insights did you gain. If you aren’t doing this exercise, please tell us why not? Do you fear hunger? Are you already hunger adapted and know how to handle it?
Answer: I don't think I will do this. It sounds like torture lol. I don't do well with not eating lunch, I get crabby and sometimes get a headache. I do fear hunger. I know what hunger feels like and, to some extent, don't feel like I need to do this exercise.1 -
PW 1/23:218.4
Check in weight (2/2/2021): 219.0
Check in weight (2/9/2021):217.8
Check in weight (2/16/2021):
Check in weight (2/23):4 -
Username: GabiV125
Check in day: Wednesday
PW 130
CW 1302 -
@raleighgirl09 I like that advice. It is all small stuff! Even though it doesn't feel like it at the time. Perspective is a powerful thing!
@AustinRuadhain Thank you. My parents were away and dropped in for a quick visit on their way home yesterday evening so we actually got to wish her a happy birthday in person and give her the gift. She did love it!
Stay strong on the raisin front!!
@TeresaW1020 It's funny, real hunger I can ignore or delay. It's those non-hungry cravings that are harder to ignore! Glad you could drop those pesky travel pounds quickly - I always retain a bunch of water when I travel, too!
@leonadixon Great loss this week!
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I'm having a lot of feelings about yesterday. Things did not go to plan, and yet somehow worked out ok. I had planned to make tacos for dinner, but because my parents dropped in right at the time I should have been cooking them, we ended up ordering takeout instead. My whole evening was out of kilter, so I didn't do my planned workout either - but I had already ridden my bike in the morning and taken a walk during the day. I feel like I should be disappointed in myself for not doing the exercise and not cooking the dinner, but I still met my exercise goal for the day and I still stayed under on calories. So I'm not sure what I have to be upset with myself about, which makes me feel guilty for not feeling how I think I should feel? Confusing. I'm closing the door on yesterday and opening up for today, which will be better. And I will cook the tacos!
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Goals for February:
Sleep: 68.4/193 hours (average 6.8 hours) - AT RISK
Days below 1,960 calories: 5/10 - MUST TRY HARDER
Exercise: 238/660 minutes (average 24 mins) - ON TRACK
Meditation: 4/12 sessions - ON TRACK
Updated to 10/02/20212 -
raleighgirl09
Wednesday check in
Whew - made it through. Long afternoon in training and back to back meetings all morning (b2b, as we lovingly say), many on Zoom- living in @AustinRuadhain land with that! My schedule should be more normal after this week - last week and this week are super meeting heavy (Zoom) and that means little else gets done. They still assign me action items, though, imagine that!!! =>
Only 2 pending documents on my loan app - some 4.5 hours in on doing the app, going to multiple websites to download required documentation, which means having to password reset them all because, well - PASSWORDS. Anyone else hate them? 32 documents so far and we have to repeat this in September to close on the house.
@TeresaW1020 the new house will also be in Raleigh about 6 or 7 miles from where we are now and our son is going to rent the one we have now and then buy it in a few years. The new 'hood is right on the greenway (miles and miles of lovely greenway space as part of the Mountains to Sea trail), and right where we get on is also a kayak launch onto the river. This is the river many of our long-time Slims will recall I often talk about walking along. We have always hated that we had to drive a car to go take that walk and now we'll just go walk to it. It's a lovely planned community that is on the greenway, walkable, bikeable and has a small commercial area that includes a brewery. .4 miles to the greenway and .4 miles to the brewery - choices! We have been looking for over a year, targeting the greenway as a location....anywhere along it. I don't know if all areas of the country are this way but Raleigh is INSANE for real estate. They get bought about as quick as they are on the market so we had to jump through hoops to get it.
Nothing to complain about really (despite my whining) because not that long ago I didn't have a full time job and the hunt had been suspended. Life is good, just wearying at the moment. Next week is better.
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Howdy, Slimsters!
Beck Diet Check-in
DAY 11: Monitor Your Hunger
What was I thinking? This is too many checkins for me. Four checkins per meal was more than I could manage today. I did pay more attention, and that was helpful.
DAY 12: Practice Hunger Tolerance
I have been playing with extending my fasting window for a couple of years. I have been letting my overnight fasting window shrink of late, and I will work on that. In general, though, I have gotteng good at tolerating hunger.
@padjoetho
Thanks for sharing what you have been doing. I, too, love lots of veggies.
@raleighgirl09
I am right there with you on it only taking a day to establish a habit, for really tasty things.
@TeresaW1020
The four hours is only on Tuesdays, thank heavens. I did better this week at managing cooking and eating and feeding the family this Tuesday, which made me happy.
@trooworld
How did I miss knowing it was pizza day? I'll have to make a pizza for The Teenager! Or maybe get home one of the cauliflower crust ones if I make it to Costco tomorrow. Hmm!
@leonadixon
Woohoo! Congrats on the great weigh-in!
@Gabiv125
Hurray for holding steady this week!
@TwistedSassette
Hurray for getting to see your parents and for your mom liking her gift!
real hunger I can ignore or delay. It's those non-hungry cravings that are harder to ignore!
I think this is a seriously great thing to notice! They are different, aren't they!
@raleighgirl09
Congrats on making it through your packed day!
Yay to the new house!
Passwords - We all love to hate them, yes? I kinda like LastPass, whose security practices my IT husband approves. LastPass nudges me to change passwords so they don't get old, which is nice. Of course, there's a password for LastPass, too.
Hang in there! I love that you are seeing the positive, even if it is a wearying week!
OK, off to platform step, as I want to snag thatgreen checkmark on the February Habit Tracker!3 -
DAY 13 - Overcome Cravings
You know from successfully dieting that cravings usually diminish after a few weeks. To weaken the intensity and reduce cravings, you have to stop giving into them!
Do this:
As you go through your day pay close attention to what you are craving and why? Read the following techniques and adopt the ones that will work best for you.
Mindset Techniques: Do this when you have a craving.
1. Label it—tell yourself that what you are feeling is just a craving and while uncomfortable it's not hunger and it’s NOT an emergency.
2. Stand Firm and don’t give yourself a choice—Tell yourself no! saying no will build your resistant muscle. Ask yourself: “Is giving in to this craving worth the momentary pleasure I’ll get from eating it? How will giving in undermine my confidence?”
3. Imagine giving in to the craving—Visualize yourself giving in and how exactly you will feel that you once again let the craving control your behavior. Ask yourself, “Is it worth it?”
4. Remind yourself of your “Why”—Read your Response card on why you want to lose weight. You will not attain your weight loss and all its benefits if you continue to give in to your cravings. You also run the risk of regaining the weight you have lost.
Behavioral Techniques: If the above techniques aren’t working try the ones below.
1. Distance yourself from the food you crave—remove the food or yourself.
2. Drink a no- or low-calorie beverage—Thirst can be mistaken for hunger.
3. Relax—practice relaxation techniques.
4. Distract yourself—call a friend, take a walk, read a book, clean out a closet. Staying busy can help the craving go away.
Today’s Question: How do your cravings hinder your weight loss? What tips and techniques have you found work best for you?
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@TwistedSassette I understand how you feel but I think that you are being hard on yourself to be disappointed in yourself. You did great, as you have said you met your both of your goals. But I feel uncomfortable when things don't go as planned, too. I think it's an out-of-control feeling in my case. I don't like not feeling in control. I hope today is better and that you enjoy the tacos!
@raleighgirl09 Good luck with the loan. Real estate is crazy in Southern California as well. Has been for a while now. We had to offer above the asking price and move very quickly to get our condo in 2019.
@AustinRuadhain I only knew because I saw something on Instagram lol! You can celebrate pizza any day, it's good like that!
Check-in:
Weigh-in is tomorrow and of course, my weight is up for the past few days. I'm disappointed and hope that I see a whoosh tomorrow at the scale but I have a feeling I will not: I was too close to going over my points for the week and that is never good. I'm eating healthy foods, just too much of them.
BECK DIET SOLUTION POST:
Day 13 Question: How do your cravings hinder your weight loss? What tips and techniques have you found work best for you?
Cravings are not as much of an issue since we moved away from being near a grocery store. We used to live right NEXT to a major store and that was bad. Any time I had a craving, I would walk next door and get the item. Now, if I have a craving, I would have to get in the car and drive 5 minutes away to a store. It's very rare that I do that, it's not worth it. When I am having a craving, I tend to distract myself with something, surfing the internet, cleaning, something to get my mind off of the food.
My phrase for the year: CHANGE HAPPENS2 -
@trooworld I am hoping for a whoosh too but we both know that the scale will be what it will be. We keep on doing the work and the results will come. I agree that living next door to a grocery store would be hard when dealing with cravings. I once lived next door to Dairy Queen! I’m sure you can imagine out that went.
@raleighgirl09 The area that you are moving to sounds incredible and perfect for you!! I don’t have any green spaces, but I do have a really great brewery that is about .4 miles or less from me.
@TwistedSassette I think you got upset with yourself because you had a plan that you thought you were going to do and then you had to change it on the fly. BUT like you said you still got in your exercise and stayed under calories, so you need to give yourself lots of credit for being able to be flexible without going off your plan. That is a big win!
Hi Team! Today, I had to go into my weekly staff meeting. I told them that I was going to take the cleaning job at the church, and they are all thrilled and know that I will do a MUCH better job than what we have been putting up with. I will probably start next week and plan to clean on Thursday and Friday. I like having these jobs where I make my own schedule and don’t have anyone looking over my shoulder. Plus, it will be good exercise!
Beck Diet Solution Question of the Day
Day 13: Cravings—Cravings for sure have hindered my weight loss. I know calling myself a sugar/carb addict might sound a bit extreme, but I know myself and I know what addiction feels like and sugar has always been a real struggle for me. Last month, when I did the no sugar challenge, I did some of the mindset techniques listed and they worked! I totally did #2 and I stood firm in my decision to not touch sugar or alcohol. I did #3 and visualized how I would feel if I gave in and I continually reminded myself of why I wanted to lose weight. I also did some of the behavioral techniques as well. I removed sugar from my home, and I kept myself busy and focused on the goal that I had set.
So, did I conquer the addiction monster? NOT even close!! I went to Florida and was surrounded by junk food, candy, fast food, wedding food, and alcohol. I immediately knew that the moment I started indulging I wasn’t going to stop. I came home with a 5 lb. gain and feeling lethargic and bloated. What is the lesson that I learned? Simple, I can’t go off plan like that and expect any other result than what I had in Florida. Fortunately, for me, that is not the way I live my everyday life. My home isn’t filled with junk food that is highly palatable and full of empty calories. Someday I may be at a point where that kind of food won’t even phase or tempt me. I long for that day. But in the meantime, all I can do is forgive myself and begin again. I at least know the road that I need to get back on and that is a huge blessing.
2021 Focus Word: TRANSFORMATION
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raleighgirl09
Thursday check in (and a happy BD shout out to my honey bunny, Franklin!! (who won't see this!!))
Hey-ho YO! A super quick fly in. Water was down yesterday and today, too, if I don't get 3 more cups in - jury's out. Steps, only need 700 more for 11,000 and have to put laundry away - seems doable. Have not logged food yet, going to do that in a bit but I had a cereal/walk/sugar thingy (yes - dumb at this point because it's happened a few times now and I know the issue) so there was some quick wolfing but maaaaaybe it didn't go over 1400 - problem is, no logging yet and there was no pre-logging so I did not set up for success - jury's out on this one, too. All loan docs done except 1 and it's a quick scan and upload once I am there with it on Sunday evening.
And last but NOT least - I forgot to weigh in this morning, will do tomorrow. I feel pretty good, seems my jeans are fitting really well and maybe even a little looser. I dunno, numbers wise, but mostly I feel like I'm doing well with food and food choices. Coming off of the hard line of not even one cal over 1240 is helping, I'm now mostly in my (self-stated) cal range of 1250-1400 a day. Let's face it, folks, that is not a lot of food/calories when it is consistent.
Love to ya's - stay the course.
Maria
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