Re-Reading the Beck Diet Solution, combined with intermittent fasting.
Friday, November 01, 2019
This is the third time I've tried to complete the Beck programme, and each time I learn more about myself.
This re-read started on October 1, and I'm now on day 32. Beck is based on cognitive behavioral therapy, a programme I used about 15 years ago to deal with depression. It helped then, and it's helping now.
One thing I've learned is that I seldom eat because I'm hungry. I eat because the clock tells me that it's time to eat, and I've been trained for many years to have three meals each day.
I'm also learning about things that trigger me to overeat. I eat when I'm tired, lonely, angry, frustrated... I eat to comfort myself.
At the same time as I'm doing Beck, I'm also trying intermittent fasting again. IF is based on eating all your food in an 8-hour period (or less), and fasting for 12 hours or more. I find it very easy not to eat when I first get up, so I usually break my fast with a small meal some time between 11:30 and 1:30. One example would be a whole wheat English muffin with 1-2 tsp. margarine, one egg fried in 1 tsp. olive oil, and thin slices of extra old cheese, with 2 cups of water.
Mid-afternoon I have a half cup of Greek yogurt, half cup of fresh or frozen fruit, one-third cup of bran buds and 2 tbsp. sunflower seeds. Dinner, between 6 and 7, is usually chicken or fish, with 2 or 3 vegetables. I have brown rice about once a week, pasta occasionally, but seldom eat white potatoes.
I still struggle to drink 8 cups of water each day. I usually have 6 or 7.
Exercise is mostly walking, usually on the treadmill in the evening. I would love to get back to the pool, but right now I find it hard to fit in. Perhaps after Christmas.
Nothing new in this blog, I know. I guess I am writing it mostly for myself, to reassure myself that I am on the right course. I am down 29 lbs. from when I started, and symbolically breaking the 30 lb. goal will be huge for me. A huge thank you to the Spark Friends who have encouraged me along the way.
Thanks for reading,