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Post by linda72 on Mar 14, 2017 23:59:44 GMT
Beck Week 3 – Begin your diet
Day 15
Monitor your eating – This is the beginning of your new way to diet. You’ve been preparing in the previous days but now you begin. You start by having your first weigh-in and writing it down. You made a plan last night of your food plan for the day. Eat everything on the plan and monitor how you feel afterward. Mark it down on your plan. Give yourself credit for sticking to your plan. Respond to the sabotaging thoughts that arise: this is too much work, I’ll keep track in my head, etc.
Writing down what you eat has a lot of advantages: it helps you remain accountable and keeps you motivated. Using a paper tracker makes it easier to make check marks where you were successful or to mark out foods you planned for but didn’t eat. But, most of us use an on-line tracker and I haven’t found a good way to do the follow up to my daily food plan on-line.
FOR BETTER CONTROL, TRACK AND ANALYZE.
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Post by linda72 on Mar 15, 2017 14:05:37 GMT
I've always tracked with my WW etools on the computer. But, I seldom look back to analyze what I've written down. This may be the missing key because I eat so much of the same things every week that I don't pay enough attention. Since my weight is up 2# and won't budge, I'm going to concentrate on this aspect of tracking to see if there is a connection. I'm staying at 30 SP every day so WW doesn't think I should go lower but I may need to change things up to get the scale to move, downward.
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Post by bbbearsmom on Mar 15, 2017 15:29:18 GMT
As I have confessed I don't currently track but I do weigh and measure, monitor my weight, and eat pretty much the same thing everyday. My substitutions are within the same range as what I am replacing. I go back to tracking if I gain weight. I have many years of experience and Beck mental training to assist me in staying on track.
I do think knowing what we are eating is so important. It is so easy to drift upwards with our eating.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Mar 15, 2017 15:36:26 GMT
I had a big AHA moment last year about the analysis step. I had been planning and tracking, but not analyzing.
I, too, am up a stubborn amount that will not yield.
I truly believe that analysis will reveal the problems, and I actually DO the analysis from time to time; however, I have to confess that the analysis has not yet revealed this problem this time. This morning I went back to review my menu plans from the last time I was at this weight. It was on the downward WLJ, in spring of 2013. I will try duplicating the menus that I used at that time when I successfully lost below the stubborn point where I am now. WIP.
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Post by linda72 on Mar 15, 2017 16:18:06 GMT
ladymajky I appreciate your post because I'm also not seeing areas of improvement in my menus. I'm still measuring and tracking, drinking water and now I'm increasing my activity through weight strengthening classes at our gym. That is not a quick fix, for sure, but it seems to be the area where I've been lax. My doctor suggested this because she thinks I need to rev up my metabolism to allow more calories I can use. Getting older also means a slow down in metabolism so I want to address this issue. Glad to know I'm not the only one struggling. I was sure I had some dreaded metabolic anomaly that was conspiring to sabotage me. Oops.....that sounds like what I hear on TV. I need to turn it off! 
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Post by bbbearsmom on Mar 15, 2017 19:27:01 GMT
It is frustrating when you can't figure out why you've gone up.
Carol: I am so impressed with your record keeping. You must have been great at whatever jobs you held.
Off to deal with the last bit of snow plow left-overs at the end of the driveway. Looks cold out but I will be twitching if I don't get all/most of it off. Now I'm not talking down to the payment clean I'm talking getting the short wall 15" to 18" high and about a healthy foot wide whittled down. I have three to for feet of it to go. Earlier I had to roll a couple of snow boulders to the side. The snow ended yesterday with freezing rain, ugh, which means I need to chopped through the icy layer to get to the snow.
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Post by doordie50 on Mar 15, 2017 20:42:17 GMT
I'm tracking with an app and doing pretty much what I've always done but, I have found as time goes by, I can't eat as many weeklies without having an upswing on the scale. I never could eat them all and still lose. I'm also up a few stubborn pounds and realize I'm going to have to trim my menu somewhere. I think I may have to get used to the idea that I either increase my activity somehow or cut 2pts daily or both. linda72 thanks for the start up |
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Mar 15, 2017 21:01:36 GMT
I still track on e-tools and sometimes on MFP so I can keep track of my carbs vs fiber which is important with my IBS at times.Right now I am having stomach issues but not the usual IBS-C so I am trying to pay more attention to what I'm eating.I haven't had to use weeklies on SP b/c I rarely get up to 30 SP and when I track on MFP I can normally see I need to eat more but I won't eat if I'm not hungry b/c it messes with my IBS and then I'm miserable but like everyone else I'm a WIP.Some days I'm up and some days I'm down and then some days I maintain. ladymajky,You are doing so well with your analysis of what you eat.I haven't gone to meetings the last 4-5 years so I would not have anything to keep to see what I ate.I'm sure you are glad you saved all of the info. linda72,You are not the only one struggling by any means.We are all a WIP and it's so true that as we age our metabolism slows down so it's important to keep up with the exercise.WTG! |
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Post by gypsie5 on Mar 16, 2017 0:27:55 GMT
Hello! Very hard to get here having to look up PW ..still not sure how I got on....
Anyway good timing gain as far as tracking goes. Today will be a first to track again. I have been trying to track but not consistent...
I also have been struggleing like some of you! Nice to see you all!!
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Post by jancanlose2016 on Mar 16, 2017 14:22:46 GMT
I use the online tracker, but never go back and analyze. This might be a good time for me to do that. I think I'm suffering from portion creep, and I must nip that in the bud!
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 16, 2017 22:12:19 GMT
I've always tracked with my WW etools on the computer. But, I seldom look back to analyze what I've written down. This may be the missing key because I eat so much of the same things every week that I don't pay enough attention. Since my weight is up 2# and won't budge, I'm going to concentrate on this aspect of tracking to see if there is a connection. I'm staying at 30 SP every day so WW doesn't think I should go lower but I may need to change things up to get the scale to move, downward. , I've definitely gone back and looked to see "what's different". I've also found that my mood could be bad if I had too many low points days. Regarding 30 SP...depending on what you are eating 30 SP could be too much or too little. |
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