BDS: Day 10 (August 22 & 23)

[sarahsota]

I think I'll set a 3# goal. Even 5 to me sometimes seems insurmountable. I'm a Lifetime member and just about 5 or 7 above goal but those 5 or 7#'s torture me and I DO always think in terms of taking all of it off, instead of in increments. I think this is a smart chapter and may help my outlook.

[wayward1]

Like Lani (hi coach!), I'm in maintenance mode, so weight loss isn't my primary goal. I'm using Beck to reduce that exhausting mental argument about everything that goes into my mouth. Maintenance is hard, and being my own worst enemy when it comes to food choices makes it harder.

Losing a few pounds would be a very good side benefit, though!

Re the ARCs, I'm still reading mine every day and am doing some tweaking to keep them fresh.

Other credits:
Eating slowly and mindfully
Did meal planning and prep
Pre-tracked daily eating
Lots of activity

I'm feeling so good about Becking so far. I was resistant to lots of it in the past, but I'm happy to try it all this time. I'm sure I'll have some rebellious days eventually but for now, I'll enjoy the process.

[rhubarbarian]

I weighed myself this morning in over a month. No surprises, good or bad.

I've done my Beck tasks for the morning and gotten in my walk. It was a gorgeous morning for it.

gladiola1127, I don't know about you, but one of the hardest things for me, when I'm about to start a new diet is to not go crazy eating all the stuff I imagine I won't be able to eat after I start the diet. So far, Beck is helping to keep me from going completely off the rails.

[mary~m]

Aug 22, 2016 12:17:05 GMT -5 rhubarbarian said:

I weighed myself this morning in over a month. No surprises, good or bad.

I've done my Beck tasks for the morning and gotten in my walk. It was a gorgeous morning for it.

gladiola1127 , I don't know about you, but one of the hardest things for me, when I'm about to start a new diet is to not go crazy eating all the stuff I imagine I won't be able to eat after I start the diet. So far, Beck is helping to keep me from going completely off the rails.

In my world, we call that The Last Supper syndrome.  

[rhubarbarian]

mary~m . Hahahahaha.

[pepper]

My first weight loss goal is 125. I'm .6 away from that now. I don't know yet if I want to lose more.

[karla24]

I just set my fitbit goal to lose 2 kg, which is a little over 4 lbs.

I will have to do this more than once to arrive at a healthy BMI but that is OK.

Credits :
- sitting down to eat, slowly and mindfully most of the time
- reading my cards at least more regularly than before AND occasionally even without the card in front of me
- being very mindful of the whole "eat when you are hungry, stop when you are full" business, with the result that I am finally out of the 72 - 73 kg range
- having really stepped up exercise both in intensity and in regularity
- reading both Beck and the Willpower Instinct (though I am not doing the exercises in that one, yet)

[lumberjack55]

My goal is 5 pounds. That will bring me within 3 pounds of goal and seems doable -- especially since I had been at goal for more than a year and got careless.

I don't have too many credits from yesterday since I was basically a slug, but I have some for today:
Read ARC
Read cards
Emailed coach
Exercised
Meditated
Have eaten seated and mindfully SO FAR
Planned meals, went grocery shopping
Prepared two side dishes and one soup

Those last two feel like huge credits because I am so sick with this cold I can hardly see and I can't stop sneezing.

On the agenda is to make tomorrow night's dinner in the crockpot tonight (it only takes about 4 hours).

[pwrwoman1]

I know what my end goal is, but it is made up of 5 lb increments. I will be celebrating at 5 lbs. I'll change my goals in my apps. That will be definitely new to me!

credits:

Reading ARCs 1-2 times daily
Stayed active every day of vacation. Did SUP early this morning and thinking of a long shopping walk later.
Had a big slip on Saturday but just treated it as a slip rather than use it as the slippery slope.
Ate mindfully most of the time (except during the big slip)
I've managed some crises at home (AC failure is the biggest) and am not eating my stress.

[lani]

Aug 22, 2016 11:57:55 GMT -5 wayward1 said:

(hi coach!)

Hey, wayward!

[aisling]

Love the idea of a 5lb goal, it seems manageable!

[lindabee]

Credits:
Short walk at lunch
ARCSx2
Response Cards
Ate breakfast and lunch slowly, mindfully
Walked around office for a few minutes each hour. Just getting up and stretching feels good. ( I set a silent alarm for this so I would do it)
Re-read Chapter
Meals planned for the day

[cj59]

I'm also going to set a 5lb goal and I can log that into my FitBit account, for a good visual

I'm a visual person and once when I was losing weight I bought a small glass bowl and some pretty beads from the craft store. Everytime I lost a pound I put a bead in the bowl. As the bowl started filling up, I was reminded of my success at losing the pounds.

I'm giving myself credit for:

- Reading my ARCs twice today
- Reading my supplemental cards
- Eating mindfully most of the time
- Eating sitting down - except for that grape that somehow found it's way into my mouth while I was standing in front of the refrigerator
- Reading the current chapter
- Reading all the posts on the thread
- Getting in 60 minutes of exercise and posting it in the 300 activity minutes thread on the board
- Getting in over 10,000 steps and posting my steps from yesterday in the 10,000 step thread on the board
- Getting spontaneous activity - which isn't a problem for me since as soon as I sit down I think of something to do and pop back up

[sunmoonstars]

Yep, add me to the 5 lb club. I've been on a scale break for a while and I know I've crept up a bit from my lowest. But I was waiting to let the Beck process set in a bit so that I'm back to viewing the scale in the right way. I will weigh in tomorrow.

[Deleted]

Good Evening, Everyone,

I'll also be working on the first 5#. Losing the second 5# will land me where I was back in January, and I've been slowly sliding upwards ever since. After a failed attempt at stopping all the tracking, counting, measuring, weighing, etc etc and eating "intuitively" in July, it became apparent that I'm lacking in intuition! Back to Becking and since the course correction I'm feeling better and getting results.

Carry on, everyone!

[sailaway]

I've never set smaller goals, so I am eager to try a 5-pound goal. I usually only focus on the end goal, which sometimes seems so far away!

[ontosomething]

I too am going to set a five pound goal. 

I havent stepped on the scale and will do that tomorrow morning. 

My credits include:

• Got a good night's sleep 
• Read my cards
• Have added to my cards material from the willpower book that is meaningful to me
• Ate three healthy meals
• Slowed down eating when I realized I was shoveling food in
• Ate sitting down and mostly mindfully
• As part of my exercise goal went for a walk at lunch

[djayne]

5lbs increments is a great idea. I have been shooting for 10 lb weight loss but 5 is good. Now I'm off to figure out how I'll be celebrating!

I am finding the response to sabotaging thoughts to be my #1 Beck tool. I had no idea they played such a part.

Good luck all!

[TBELLE54]

I'm going with the 5# goal. Feels familiar to WW and the gold star every 5.

Credits
* Set 5# goal
* Weighed myself
* Ate all meals sitting
* Read ARC
* Checked in with coach
* met step goal

[hipmom]

Hi everyone!  I like the idea of taking this 5 lbs. at a time.  Prior to this my goal was to get back down to below 200 lbs. (accomplished) and my next goal was to be at 185 lbs. by my birthday in mid-November. I'll update LoseIt to reflect my new goal and look forward to the celebrations. 

My credits today are:
Read ARC
Walked 14k steps 
Had a text conversation with my coach
Stayed within my calorie budget
Have a strength training plan for tomorrow (I'm on vacation)
Ate the majority of my meals seated
I've been making pretty good food decisions while on vacation
I've tracked all food while on vacation
Read Beck materials

[meeshers]

I just have to say, so far, this is my healthiest vacation ever, even when I was diligently on WW. I'm so mindful of my eating, even when choosing less than "healthy" options. Had a meatball parm sandwich for dinner on the boardwalk, and I was famished. I tore into the first two bites, then reminded myself to slow down. I only ended up eating half, which would've been unheard of in any prior life. We spent 6 hours on the boardwalk, and all I had was a salad for lunch and that for dinner. No ice cream, no funnel cake, no fried "name your choice here"...so bizarre for me but feels sooo good.

[bunnysocks]

Good day yesterday. Lots of credits. Walked at lunchtime with two coworkers/friends and I set the pace and had them huffing to keep up! Four months ago, when walking down the hallway, I would pull aside to let people pass because I moved too slowly and I didn't want to hold them up. Today, we were cranking out that 1.5 mile and it felt wonderful. BTW, I did offer to slow down but they were up for it.

I like the idea of adding beads to a jar as a visual representation of progress. I think I'll use something similar.

[ermabom]

Yesterday was a good day. I walked at lunch and did a resistance workout in the evening.

Credits:
- Read ARC 2x
- Sat and ate mindfully and slowly
- Exercised
- Emailed coach
- Resisted snacking after dinner. I was tired, which makes me vulnerable so I took myself off to bed and read there till I went to sleep.

[pirouette]

The scale is my bugaboo. I've been checking my weight periodically since I started eating cleaner and implementing South Beach, but I haven't attached any real importance to the numbers in order to focus on just habits. I'm down about 10 lbs, attribute that to the low carbohydrate diuresis. So seting the 5 lb goal is very significant because mentally I know it's 'real' fat I will be shedding. This will be tough. I will weigh in again saturday ad then again in a week.

Going to list totally new ARCs today to inspire me. Being much, much etter about sitting when eating. The car is generally a safe haven, although I do keep SB friendly snacks (soybeans, etc) to be used appropriately if I miss a meal and want to avoid overeating at dinner.

[gladiola1127]

Good morning.

Thanks for all the input yesterday, very helpful. Reading everyone's posts is also very helpful, so thanks for that. And way to go meeshers!

Had a really good Beck 24 hours:
-14k steps yesterday
-walked to bus stop instead of shuttle
-cut most refined sugars out yesterday (except for one piece of dark chocolate in the eve)
-bootcamp class this morning, it was a killer one
-meditated
-chose oatmeal instead of the tempting pastries en route to work
-read ARCs and tweaked them a little to make them still get my attention
-sat when eating, and actually kind of poked around while eating dinner. imagine that!

have a great day, friends!

g.