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Beck Trek 2017 - Day 21: Get Ready to Weigh In

Sunday, October 22, 2017

The Beck Diet Solution Team is currently working through the 6-week program outlined in Judith S. Beck's book by the same. I encourage everyone to check out the team and perhaps join in the read.
My post on the team thread for Day 21 was getting a bit lengthy, so I entered this blog instead.

I have weighed in almost every day since Nov 24, 2014. My weight has varied over an 8-lb range, but mostly I've stayed within 5 lbs.

I have been able to use my weigh-in data along with my food tracking to see that FOR ME
1) drinking diet soda increases my cravings
2) eating too much sugar can cause my weight to increase 2 or 3 lbs in a day, but eating a lot of salty foods doesn't affect my weight day-to-day. That surprised me.
3) Having a really hard workout - running a longer than normal distance, or doing weight training with significantly heavier weights - can cause my weight to increase a couple lbs overnight. You'd think the opposite would be true.
4) I can have a misleadingly low weigh-in if I'm dehydrated.

I have a Green Zone (target +/- 2 lb), an Yellow Zone (target +3 or 4 lb) and a Red Zone (target +5 or more lb). I haven't gone lower than 2 lb below target, so I don't worry about getting too low.

If I get into the yellow zone, I take a quick look at my nutrition and exercise history to see what's been influencing my weight. If it's purely too many calories, I take action, otherwise I ride it out. It usually settles itself down.

If I get into the red zone, I know something is going on. Usually this happens during an stressful stretch. For example, this summer we traveled out of the country, our son got married, work was exceedingly unpleasant for both of us, I was having some back problems, and I was trying out a new medication. My weight was all over the place, but tracking it helped me see what I was doing to make things worse or better.

I've learned that if I take action when I hit the yellow zone, I recover quickly, but it takes much longer to right the ship if I get into the red zone.

The scale is, indeed, a good information tool to tell me if what I'm doing is working or not; whether my decisions and choices are going to get the results I want.
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Member Comments About This Blog Post
    Love your approach and use of zones.

    Keeping weight fluctuation within 8 lbs since November 2014 is excellent. Keep up the good work!
    951 days ago
    Great planning! Hope things are smoother for you now
    951 days ago
    Great approach, I love how you set up the green, yellow and red zones, and how you assigned actions to each.
    Written planning, especially detailed tracking is a powerhouse of helpful information.
    951 days ago
    I am always looking a new and or different ideas. Thanks for the tip.

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    "You always do what you want to do. This is true with every act. You may say that you had to do something, or that you were forced to, but actually, whatever you do, you do by choice. Only you have the power to choose for yourself."
    ~ W. Clement Stone
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    951 days ago
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