DAILY CHECK-IN: A New Part of the To-Do List

Suzy, a pat on the back for resisting the “prize winning ice cream”. That would have been a big temptation for me.

Kriszta, good job handling the buffet.

I started Weight Watchers online and am still learning the ropes, but I am already seeing some loss and feeling better. I was heading in the wrong direction and decided I needed to do something different. It feels like a fresh start, and I am experiencing the motivation that comes with a fresh start.

Congratulations, Kriszta, on handling difficult situations without going very far off your planned eating. Remember... it's not about being perfect 100% of the time,.. and you got back on track quickly. Hope your son's ankle is better soon.

Suzy it is great you were able to see through irrational thoughts about food shopping, despite the cunning commercial tricks designed to "help" you believe them!


I was absent because life got in the way, the year end appraisals with members of my group went well, they are all competent and enthusiastic workers, but still it takes a lot of mental energy to prepare well, and to make the discussions really helpful..
Then after work, MIL's injections.
On Wednesday I worked from home, in the afternoon I desired unplanned food, ate a few bites standing in the kitchen... them struggled with cravings all day, and gave in several times, without using anti craving techniques.
On Thursday son sprained his ankle, and I had to go pick him up, driving in heavy traffic. Of course I gave in to desire to eat, but -interestingly- only ate a very small amount.
On Friday it was company year end party, and that's a high risk situation for me.
I dislike all gatherings larger than 5-6 people (noise, distractions, unstructured social situations), food was served buffet style and menu was not announced ahead of time.
BUT -interestingly again- I made very good choices, actually I think I ate less than my normal dinner, without any struggles. Perhaps because vegetarian options were rather limited, or because I was very aware of risks of going off track?
Anyway, I'm glad it went well!



Edited by: KRISZTA11 at: 11/30/2019 (04:15)

I agree completely. If I don’t make written meal and work plans every evening, I easily go off track.

I'm glad to see others have been in communication and supportive. I haven't been too dedicated since we finished the book. But I am continuing to try to recognize sabotaging thoughts, just say "no," and stick to my daily tasks.

Today I was doing some last minute shopping for Thanksgiving. I DID NOT use the excuse that I would get free parking if I spent $40 as a reason to buy a dish of a special kind of ice cream. Nor, did I use the excuse that it was a "prize winning" ice cream. I did come home and have snack that I had neglected to build in for myself earlier in the name. This is all a good reminder that any time I neglect to plan, I am in serious danger of slipping.

Susan, enjoy the Fall 5% challenge!
I'm happy to hear the support of your Beck buddy was so helpful.

Gail, wow, that's a brilliant way to enjoy ice cream - wise of you that you ate it upstairs, reducing risk of wanting more. Preemptive use of anti craving technique, great!

Last night I did well too. Had a good plan and stuck to it.
I cooked a delicious chickpeas recipe, with dried tomatoes, onion slices, garlic,oregano, parsley, lemon), family loved it.

Edited by: KRISZTA11 at: 11/24/2019 (04:55)

I am working hard to learn to eat like a thin person. Today my husband was having an ice cream sundae... whipped cream, chocolate sauce, coconut and a cherry.

I allowed myself to eat one-half cup of the same ice cream... burgundy cherry. 180 calories, but I enjoyed every tiny spoonful, and I am well within my daily calorie, fat and carbs count.

I wasn't able, however, to eat it downstairs with my husband... I'm not that strong yet. I brought mine upstairs so that i wouldn't be tempted to have more.

The Fae, Gail, and Kriszta, you have all been doing a good job dealing with issues, staying in control, or getting back in control. I am impressed...especially impressed with the Fudge Control!

I haven’t been posting much here lately because I have been doing the Fall 5% weight loss challenge, and some sub challenges within that challenge, and my Spark time has been taken up there. Today is the start of week 8 (last week) of the weight loss challenge, and then I will have more time for Beck.

I have been Spark mailing with my Beck Buddy almost daily though and she is an angel who provides great support and motivation, and the daily reporting helps me be accountable.

Have a great weekend!

@THE_FAE it was a wise decision to throw away the fudge, and not an easy thing to do! Lots of credit for that.
The pattern of eating a small amount of unplanned food first, then a little more, then it is too hard to resist... the same for me! Your positive and powerful response inspires me to do the same.

Gail, you did great at the restaurant, and I'm glad you had a great time.
Excess sodium is unavoidable when eating out.
I don't like salt, and I don't add any to my meals (unless I'm cooking for family, when I grudgingly do). So restaurant meals are instant overdose for me, puffy eyes, swollen ankles and 3-4 extra pounds guaranteed for the next morning! But my body gets rid of extra salt and water in 24 hours, and I rarely eat out, so I guess it is OK.

My ankle is still not 100%. I refrained from all exercise and driving for 4 days. Driving is still not OK but I can do gentle yoga and short walks - what a relief!
I'm grumpy if I'm sentenced to be sedentary.
It is time of year end appraisals at work, and i have a year end review meeting every day, it is nice because my people do a great job but still a lot of mental energy. Plus I go to MIL after work to administer her subcutaneous injection (2 more weeks to go!).
I eat well all day, but some days after dinner I feel "I need something more". Usually I can dismiss that thought and move on. Last night I didn't, and ate a small amount X from husband's stash. A powerful trigger food for me, but managed to stop after 2 small portions. Partial credit to me for that!

Went to a movie and dinner with a friend today. I didn't know which restaurant we would be going to, so had to rely on the calorie count listed on the menu. Instead of an entree, I chose two appetizers... a beef vegetable soup listed at 140 calories and 3 pieces of lettuce-wrapped chicken, at 470 calories. I was pleased with my choices, and enjoyed them with 2 cups of water and a pot of clear tea.

When I got home though, and looked up the nutritional information, I learned that I had consumed a total of 2400 mg. of sodium! Everything else was fine... fats, carbs, cholesterol, good protein and even a bit of fibre.

It's discouraging to try to eat carefully, and then get hit with a huge amount of sodium.

Wow... I’m impressed that you threw away fudge! Great control.

like you, I feel that eating the same for 1/2 the day makes it easier to not blow my food consumption.

my friends sent me their annual homemade fudge deliciousness and another friend gave me some chocolate coconut macaroons. now I'm not a big sweet fan, but it was there. and that's not good.
I was worried. fortunately, my daughter and her friend ate a good portion of it. I ate to normal, but first night 2 macaroons (260 calories). next night two more. Then gone. then the fudge arrived. I had intended on not opening until thanksgiving and then sharing and sending off with leftovers to friends and family.
my daughter and her friend got into it. that was fine. It's there for eating. I sat with them and had a few tastes of flavors and it was okay. I put my practice into place and didn't over do it. it wasn't planned, but it was mindful.
The next evening I peeked and they'd eaten much more. there wasn't really enough to share for thanksgiving. I was ok with that. However, I nibbled much more and less mindfully. I realized that I wasn't practicing BDS and was just eating because it was there.
SO!
I looked at what was left and said, is it wasting it to put it into my mouth and gain all that weight I lost back or is it wasting it to toss into the trash.
I'll never tell my friends that I threw out the rest of their fudge. It was delicious.
I need the weight to not come back more.
no regrets here.

Edited by: THE_FAE at: 11/22/2019 (10:31)

You’re right, Kriszta, it is definitely getting easier. Making the daily meal and work plans, going over my cards and assessing each day’s successes and challenges is now part of my routine.

I believe that for me eating the same breakfast and lunch most (90% of the time) days helps a lot. Breakfast is greek yogurt with blueberries, bran buds and a sprinkle of sunflower seeds. Lunch is a toasted whole wheat English muffin with an egg cooked in olive oil and some slivers of very old cheddar cheese. Two glasses of water with each meal.

We don’t have red meat more than once a week, preferring fish and chicken, and I’m trying some new vegetarian recipes, which I like better than Peter does, so when he wants his pizza with all the unhealthy meat toppings, I just pull one of my individual dinners out of the freezer.

Perhaps best of all, I’m regaining a feeling of being in control of my eating and other parts of my life, and am sleeping better.

Gail

That's a smart way to rephrase it, Gail!

I have 2 days of very good compliance under my belt : )
Wrote a good plan and stuck to it.
And it was fairy easy, despite early breakfast (7:15 AM) and very late lunch (9PM) due to business travel. Staying on track is easier.

I bought a new journal today and re-copied my Beck cards into the front of it. Because I plan to follow this programme for the rest of my life, I am replacing the references to "dieting will be easier" to "when I follow these rules consistently I will be successful". This is a lifestyle change, not a diet.

Edited by: MARITIMER3 at: 11/20/2019 (08:51)

I hope your ankle is better soon, Kriszta. Congratulations on getting right back on track with your eal planning, cards, etc.

That's a good healthy choice, Gail!

I didn't do so well last night.
I turned a blind eye to the obvious risk factors I faced:
- I sprained my ankle during running on Sunday, it was not too bad but I made it worse by driving , stepping on the clutch pedal repeatedly
-also I work from home to avoid driving (less structure, food available)
-looking back, I found I haven't written down my meal plans for 3 days...
I felt bored and empty in the afternoon and thought of eating something before dinner.
In retrospect, it was not hungry, I probably missed the satisfaction and peace of exercise and there was food around...
I ate 2 tiny whole wheat crackers.
Then 2 more and a banana (good healthy choices - they will not matter... except that believing it "helped" me believe that a small portion of X will not matter, nor the next... and that it is OK to eat a handful of Y... and then I don't care and I'll eat half of Z... adding up to 780 calories.
In pre-Beck times this chain if events would have discouraged me, thinking "dieting is too hard, I can't do this, now that I've blown my diet I can continue eating this way for the rest of the day (week, month)" and give up on my healthy lifestyle.
Now I know better. I wrote a good food plan for today, commit to follow it rigidly (this is not the right time to play around!) and read my response cards.
I give myself lots of credit for doing so.

I hope you have a peaceful and happy day!



Edited by: KRISZTA11 at: 11/19/2019 (02:41)

We took Aria to a live Paw Patrol show today. People all around us were eating pizza, hot dogs, nachos with lots of gooey cheese... I bought her a bag of air-popped popcorn, no toppings, and ate perhaps 1 cup myself. Proud that I didn't give in to all the junk available.

I can't fill the void of my loss with food. I have to find other ways. I am creating and crafting. I am accepting love and hugs. that helps.

I'm sorry for your loss!
It is good you take it easy on exercise.
Avoiding emotional eating is not easy at times like this, but I imagine it helps to feel a little better.


Edited by: KRISZTA11 at: 11/4/2019 (02:27)

So sorry The_Fae.

I lost my heart dog Tuesday. I am a wreck. but I am not stuffing my feelings. I am still practicing good eating behaviors. I am not moving much, I definitely have no desire to do so. I am making myself take care of responsibilities, but I am at half function.

I can't believe how I've dropped the ball on the reading. I got so busy and my daughter took my computer to work on a paper for school and didn't return it.

logging in helped make me honest with my reading. I am a few days behind, but I intend to read this am and go and to proper place and respond.

Oh my, I was reading about the peanut butter as I was eating my peanut butter by the spoonful!! Thank goodness it's part of my plan, the peanut butter
THAT was uncanny timing!!

Good for you recognizing! Need to combat self sabotage!!

Edited by: TRINASFITLIFE at: 10/4/2019 (11:55)

Trina, I love that you found what you needed for focus first. congrats!

OMG! the entire, I'm making this deliciousness for you all out of love (AND so I can eat it) is so true. I can raise my hand that I am so guilty of this.

I remember telling my daughter she NEEDED the peanut butter and I was buying it for her so she could have this nutritious optionI. I guess she was 13 or so. She said, I really don't want any, but get it if you want it. (we were in trader joes shopping together). I insisted emphatically. I put it in the cart, because hey, peanut butter is a nutritious food and she needs her nutrients.
I realized I was doing that for me. Pretending it was for her, for her healthy food options. I wanted the peanut butter and my will power over peanut butter is not very good. I used to eat it by the spoonful. (LATE AT NIGHT SNACKING)
I put it back. I realized that I truly was being manipulative to myself.

Trina, you are inspiring! Great insight!

I flipped the switch in my head and I'm focusing on fitness. If I make fitness my priority, then I'm much much less likely to overeat as I don't want to waste my hard work! I'm serious now about finally getting superfit! I'm doing double Beachbody programs. As is just easier pushing play! Instant motivation pushing play!

So for me, fitness first, and the food will follow. That'll really help me with my sabotaging thinking!

Edited by: TRINASFITLIFE at: 10/3/2019 (09:15)

The Fae and Musical Life, good reminders about we can sabotage ourselves by thinking we will make something or take something home for someone else....our intentions are good, but why tempt ourselves? I know that I have done that in the past too. I just made grape jelly for my husband because he loves it and our neighbour has Concord grape bushes that were heavy with ripe grapes that he would not be using. He is a widower and he likes grape jelly too, so I was also making it for him. Guess who is also eating it?! Maybe I shouldn’t have made 22 jars

The Fae, I was about to make banana bread for my kids (my favorite all time comfort food!) and my hubby, being with me in the kitchen thankfully, said "its too tempting for you, don't make it" I realized I was about to make it for myself not them. They were the excuse and yes, they would have gotten a piece or two . :-) But I would have had most of it, really. I threw the bananas away and didn't make it.

So glad you stopped yourself in your tracks and realized an old habit was about to rear it's head. It's because you have done so well that you realized what was happening. WTG

gah.

Block party yesterday. I ate a lot. I tried to make good choices and sneak and track while there, but I really ate more than I should have. I did a lot of snacking. I didn't eat the breads. I had loads of veggies and fruit and some vegetarian sushi (yum) a bit of beans and a tiny bit of pasta and half a beyond burger no bread and half a turkey burger no bread. good choices. no alcohol.

But then there was the after party ...

I was given some cranberry nut desert bread that was left. I brought it home for my daughter and her friend. Instead, I ate several slices last night. the stupid late night snacking. I ate it and was thinking why am I doing this???? I am throwing it out today.

it's reboot time. starting tomorrow.

Edited by: THE_FAE at: 9/30/2019 (09:54)

Scale went up 2 pounds this week. I have been eating my planned food but I have been eating a few extra bites of my planned food when I am still hungry. I need to measure out my food and eat only that. Goal for the week

"Failure to plan is planning to fail" I love that, Trina!!
Wonderful inspiration.

I need to get into the habit of planning my meals the night before and create my own meal plan. I was going to, but when we were getting food from people, it was hard to do that, so I just went with the flow with the circumstances we had. Now, I need to too this to get back on track better. Failure to plan is planning to fail!

The_Fae, I was doing well with exercise, but doing exercise videos. Now, I don't have that long of stretch of time, so I'm trying to find my grove again. Creating my own exercise program, starting small and then expanding to make exercise a habit. So I understand.

I think finding the fit is key. I agree with you there, Trina.

I am so struggling with that with exercise. I am hoping when we get back on the BDS reading in October that I will be able to use this as an assist to finding a way of getting my physical movement happening more.

such great news here!!

on achieving 50 lbs!!

I'm working on getting myself on track and really finding a plan that both works for me and is sustainable. Plus, I've been having a lot of hip pain and working on the fitness plan that'll concentrate more on targeting that with mobility and strength training. I'm already seeing some improvement.

Wow, congrats to your success, I'm happy for you!


I did great all week, but my Saturday eating was a mess,
during and after a wonderful bike ride with my cousin and our spouses, near their Vienna home I made several silly food choices. Now I'm back on track.

I wish you all a wonderful week!

50.5 pounds. I did it. I made my 48 pound goal but I broke 50 pounds. I can say I've lost 50 pounds!

I really think that changing my way of thinking is key. I can stay at this weight and be okay. But I would like to lose a few more to be solidly in the normal BMI. I feel so good.

The retreat sounds wonderful, and very healthy too, with all the walking and the vegetables!


I'm doing well too, I write down my meal plan for the day and I stick to it, and I can feel the difference: I eat much better, I have more energy, very little hunger and no cravings, Totally worth it!



Edited by: KRISZTA11 at: 9/17/2019 (14:22)

I survived the weekend. My friend is on NOOM and being very mindful and then there's me who is on Sparkpeople and following BDS and we supported each other.

We both did well. We stayed at a lovely retreat center along a lake in the mountains and the lodging was not close to the cabins we were housed in. So we walked back and forth from our place. Saturday am when I got up to the main area for breakfast, the food options was heavier than I would eat. They had yogurt, but it was sweet and I don't like sweet yogurt.
So I hiked back to my cabin, got my smoothie and walked back up.

They did a very offer nice salad bar w lunch and dinner and I basically ate huge fresh mixed greens and cucumbers and the pickled veggies (lord they had lots of pickled okra yum!) w small amount of protein (salmon one night, a bit of chicken w black beans and quinoa for lunch next day, and then some tofu the dinner) and some other veggies. I ate all their veggies. The last morning my friend and I came w/ our own yogurt and fruit and ate that.
My one splurge was a glass of wine Friday afternoon. I definitely put my Beck Principles into place and did well. I am pretty proud of me.

Great response! Packing your food, still under your calories, still logging in. awareness of what causes you to slip. Give yourself credit for that. Let that moment pass. Great job!!

Saw the cookie jar today. Looked at it longer than I am supposed. I planned my eating earlier and didn't want what was on it. So I swap out correct foods in the same food group, Ex. apple for pineapple, cheese for yogurt, turkey for tuna. I added avocado to the list. (unplanned) It was a necessity.



Today's goal is stick to my eating plan.

I am so frustrated that I am absently snacking at night again. I am obsessed with these dehydrated grape tomatoes in olive oil I've made. yes, I track them (after the fact). Yes, I am within my calorie range even as I eat them.
BUT it's not the food ... it's my grabbing them out of the fridge and munching. I need to hide them from me and make it harder to access. I watch myself doing this and say the "this is not ok. This is how you gained weight etc" and yet, I'm still doing it.
gah.

I"m heading to a weaving retreat this afternoon. I'm a bit anxious regarding food. Bringing a smoothie for a meal tomorrow and packing some other food options in case the food choices aren't something healthy.

Edited by: THE_FAE at: 9/13/2019 (09:55)

Wow!! 23,000 steps!! The only time I got up that high 25,000K was when I was with my son moving him into college where they have terrible parking. This was in Austin where there are hills everywhere. My feet felt like they were going to fall off my ankles. Congrats on a great amount of steps.... hmmm need to get fitbit working again. Thanks for inspiring.

Todays goal, Stick to my eating plan and get outside in my yard and weed. Make a great dinner for my kids and myself and clean the house. Its a mess...

Edited by: AMUSICALLIFE at: 9/12/2019 (10:16)

23,822 steps yesterday! Feeling really focused!

The_Fae, I liked your blog that Kriszta shared.

Kriszta, so happy to have you posting again. Your posts inspire me. Feels good to be making good choices with food and actions doesn’t it?

Goal120A, great planning! I am looking forward to the group reading too....it is already motivating me and we haven’t even started.

Great job Susan!
Today I am going to keep moving by ice skating. I am packing my planned food for lunch and not eating in the food court! sticking with my food plan is helping me toward my goal. Looking forward to the reading in October.

Susan, my hero! It's so hard when it's there in your face. *and yesterday was an in your face of yummy foods day*

My yesterday was challenging. my son's birthday. We cooked out. I made baked macaroni and cheese (my kids LOVE it). the first pasta I've cooked since 2019. I had a pretty good size portion, but not as much as the others. I ate my veggies and some chicken. All well until cheesecake.
my daughter in law makes amazing cheese cakes. I had a small portion. significantly smaller than I wanted. 1/8. I picked a bit more after, but I didn't go all out like I wanted. I did my best to estimate my caloric intake. since I had eaten lighter during the day, I'm pretty certain I didn't go much over 1700 calories max.

And yes, please share the links to my blogs if it inspires you. I post for sharing. I want to help inspire and to also be inspired. I think it's why I appreciate this group and the community as a whole.

Wow, Susan, this is an amazing achievement, congratulations!
I have been doing well too, in addition to refreshing my Beck skills, in the past 2 weeks I also tracked all my food in SP Nutrition tracker, and I can see very clearly how I fooled myself....
My last weigh ins are 4 pounds down from summer's highest, and only 1 pound above my center weight.

@THE_FAE I loved your blog the other day, I hope it is OK if I share the link here! Congrats to your success! : )
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
617340

I’m back from a trip to Las Vegas and the all you can eat buffets

I give myself credit for maintaining self control. Weight was only up 0.3 lbs, from a new low that I hit right before going.

thanks everyone!

I set up at a show today and this woman who I've vended with off and on for years, was asking what I was doing because she didn't recognize me. I told her about BDS and that I was tracking my calories, eating loads of fresh veggies and that my exercise was mainly walking. I also said that I don't drink hardly any alcohol because of empty calories, but that I didn't deny myself things, I just asked myself if I really wanted to have that before eating or drinking etc.

I did have a hard cider today at the show since it was at a brewery and I allowed myself that because it's was a treat.

Tina! Great job! Congratulations - your hard work has paid off. And you are so right - we CAN do things in our 50's (or in my case, our 60's and 70's) that we did in our 30's. It may be a little harder now, but we CAN do this. With your mantra of "eat less, move more, and don't get complacent", you have the core attitude for lifetime maintenance of a fitter, stronger, healthier lifestyle.

Congratulations, the_fae! That’s fantastic! You are an inspiration!

Kriszta, I find I really have to preplan too. I remember when I had a plan of no eating between meals and it really worked to cut out the cravings. Like you said, I didn’t even think about food between meals. I got away from that plan, eating snacks at cottage with guests over the summer, and you have reminded me and I will go back to that plan. Thanks!

You guys are great support!

THE_FAE!

Eat less, move more and not become complacent (or cocky). This has tripped me up far too many times. What a great mantra!

Edited by: GOCALGAL at: 8/28/2019 (08:58)

I have finally hit my 48 pound weight loss goal ... now I want to make it an even 50 which is 1.5 pounds. so I can say "I lost 50 pounds"

I am and was content with that, but now I think I need to do more. My thinking (as so many of us are told) is a 50 something woman would never be the weight she was when in 30s, but now I am wondering if that was just an excuse. I think it's something we're told to be complacent. I just need to eat less, move more.

So, I want to lose that next 1.5 pounds to a 50 pound loss and then another 5, then another 5. this will land me firmly and solidly into a healthy BMI where I can then maintain and hope to never get back to overweight, let alone obese.

I can do it, as long as I don't think "I've got this in the bag!" i feel if I get too confident, I'll become complacent. I would rather pat myself on the back and think "you are doing a great job!" being humble.

I'm adding your plan to my journal, Kriszta. Thanks for posting it. I do plan my food, but have not been writing it all out and checking it off. I'll do that today.

For the first time in 1 1/2 years of maintaining, I have gained weight 2 months running. I thought I was back on track the past 2 weeks, then Bam!, had 2 days in a row of eating all day. No Beck technique I used seemed to sink in. Back in control now, but feeling "shaky". I appreciate all the tips and inspiration I can get.

For me, I have come to the realization that daily vigorous exercise is a key factor to maintaining control. If I exercise in the morning, I am less likely to eat when not actually hungry that day - even at night. The learning continues...

Just going back on track didn't do the trick, vacation weight stays on.
I guess not only my willpower but also my metabolic fitness weakened...
I remembered I had made plans for such situation.
Yep, I found them. It says:
if I'm struggling and gaining weight, plan all my food the night before, stick to my plan 100%, resume tracking all food in SP nutrition tracker and cut 150 calories per day,
I did it for today and I'm already feeling better : )
I didn't think of food between meals, was not hungry, had no cravings and feel more confident that I can do this.

Thank you susan!
I needed to read this.

That IS a great blog post, Susan! Thanks for writing it. Gave me some much needed encouragement/reminders.

Kriszta, I’m glad you liked my blog. Really thinking through what I would say to a friend helped to put me in a much better frame of mind and made it easier to stay on track.

I read my advantages this morning and my reminder cards and planned my menu. I’m off to a good start today.

It is so good to hear how you put your Beck skills in practice.
I also read Susan's blog What would I tell a good friend? - and yes I very much needed to hear that from a good friend, too : )
I share the link to the blog, I hope it's OK with you.
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
613828