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.

Username: GabiV125
Check in day: Wednesday
PW 130
CW 130

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.

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?

@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

Howdy, Slimsters!

I have had an okay day. I got the blues a bit, as we had an ice storm. My two favorite trees on our property (bad planning on my part?) are two old cedars, and we lost big chunks of both to the weight of the ice on the needles.
Things could be worse, though, as much of our neighborhood is without power tonight, doubtless ice-related.

@raleighgirl09
Happy Birthday to Franklin! I hope you had fun making sure he felt appreciated on his big day!
Congrats on the loan docs!
You sound like you are doing great.

@TeresaW1020
This is so smart:

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.

Vacations happen, and you are back at work after that time off.

I am still working on my green check marks for the day. I got in a walk, but came scuttling in when my fingers started to get too cold, so I am off to get in my steps before bed. More soon!

Usesrname: Trooworld
Check in day: Friday
PW: 224.4
CW: 226
LTD: 22

Username:TeresaW1020
Weigh in week:  Week 2
Weigh in day: Friday
PW: 187.5
CW: 189.2
LTD: 75.2
Month: +1.0

Username:davors19
Weigh in day: Friday

PW: 267
CW: 269
LTD: 31