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Post by linda72 on Mar 20, 2017 0:22:08 GMT
Beck Week 3 Day 20
Get Back on Track
It’s happened to all of us. Our best laid plans go awry. We eat something not on our plan. Or, we go overboard and eat more than we planned. What to do? Do you just throw your hands up and quit. No!
I really like Dr. Beck's little vignettes from the web site:
** If I was walking down a flight of stairs and stumbled down a few, would I think, “Well, I’ve really blown it now!” and then throw myself down the rest of the stairs?
* No, I’d get up right where I was and walk down the rest.
Acknowledge your slip and get back on plan. Don’t beat yourself up, instead, recommit. Give yourself credit for recognizing the slip. Continue to eat as you had planned. Learn from your mistake. No one is perfect and this plan is for life so expect things to happen. She offers a Get Back on Track response card to have available.
When we slip, the key is to evaluate what we were thinking before the slip and see if we can make a strategy for that in the future.
Do you mentally beat yourself up when you make an error? Is this how you would talk to a friend who did the same thing?
This was important for me to learn because I’m harder on myself than I should be. I like Dr. Beck’s kindness in dealing with mistakes.
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Deleted
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Post by Deleted on Mar 20, 2017 2:19:28 GMT
I used to be really hard on myself.Now if I eat something different than I planned I don't beat myself up.I just get back on track the next meal.There's no point in making it a cheat day.
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ladymajky
Transcendent Member
220/169/150
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Post by ladymajky on Mar 20, 2017 12:26:52 GMT
The most important thing I learned from this chapter was to go forward from the point of the crash: Eat the next meal exactly as previously planned.
Going forward with the rest of the day as previously planned was a liberating and forgiving thought for me. It's not necessary to impose a penance on yourself, such as: I won't eat anything but lettuce for the rest of the day. The penance just sets you up for feeling deprived and angry, which leads to vindictive eating. "I'll show you! You can't do this to me. I don't care. I'll eat what I want." And just whom do you think you are punishing by vindictive eating??
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ladymajky
Transcendent Member
220/169/150
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Post by ladymajky on Mar 20, 2017 12:32:22 GMT
On Saturday afternoon I tripped on some steps and wrenched my knee. It has been very sore and swollen, and I'm limping when I walk. I did the RICE thing: rest, ice, compression, elevation. I'm assuming that the reason my daily weigh-in is up about 3 lbs this morning is due to the swelling and fluid retention. Right? And when the swelling goes down, the weight will go down. Right? Make me feel better about this!
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Post by linda72 on Mar 20, 2017 12:52:27 GMT
ladymajky Carol, I'm sorry about your knee; I'm sure it's painful. I think you're exactly right about the water retention due to swelling. I do think that will go away after a few days. Take care.
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Post by doordie50 on Mar 20, 2017 13:44:09 GMT
ladymajky Oh Carol that's such a shame about your knee. I'm with Linda on the retention - "trauma to the part" and all that. Follow up with Doc if knee pain persists more than a few days though. I like Beck's approach with getting back on track - its so simple. I'm still hard on myself - that part seems baked in but, Beck has really made a difference in my thinking. I'm able to get back OP next meal rather than a whole day or worse of "cheating"
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Post by lani on Mar 20, 2017 13:59:16 GMT
Hi. I've been lurking this review, but had to chime in on this one. It might possibly be the most important concept for me. Because we're only human and slips will happen. This has really helped me with maintenance.  |
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Post by jancanlose2016 on Mar 20, 2017 14:14:49 GMT
ladymajky So sorry about the wrenched knee. I know that is challenging to deal with. I hope you get relief from the pain and swelling quickly. I tend to be hard on myself. This is most definitely not my first go round with WW. This is a big habit to change. In the past I think I did allow myself to stray for the rest of the day after eating something off plan. That destructive behavior has to stop in order for me to maintain weight. This is an important concept for me to keep in mind, and might even warrant a post it note on the pantry and refrigerator doors (not that there's anything particularly enticing to eat in the house!)
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Post by bbbearsmom on Mar 20, 2017 15:51:31 GMT
Carol: You are right about your knee. Give it time.
This is so important. Just take care of it and move on. It is important to do an analysis and figure out a behavior change so you do better next time. I was lucky that I had figured this out from the beginning so I kept making progress instead of getting side-tracked, Also I don't talk negatively to myself although I can be stern and to the points. To me this is all about behavior and behavior modification. It is just figuring out how you get from point A to point B.
The posts about this on the old message boards would drive me crazy. People would eat an extra cookie and decide to start over on the next Monday and in the mean time overeat. Why? Because why stay on plan because they wouldn't show a loss that week. Another type of post that would drive me crazy was the ones that wouldn't go to their meeting unless they knew they had a loss. Why? Because they didn't want to spoil their written weight record with a gain because it would discourage them every time they saw it in their booklet. I think both of these problems are tied up with the idea that you have to be perfect doing this.
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Post by jancanlose2016 on Mar 20, 2017 21:43:27 GMT
The posts about this on the old message boards would drive me crazy. People would eat an extra cookie and decide to start over on the next Monday and in the mean time overeat. Why? Because why stay on plan because they wouldn't show a loss that week. Another type of post that would drive me crazy was the ones that wouldn't go to their meeting unless they knew they had a loss. Why? Because they didn't want to spoil their written weight record with a gain because it would discourage them every time they saw it in their booklet. I think both of these problems are tied up with the idea that you have to be perfect doing this. A little off, but I think this goes along with the people who are upset because they only lost 5 lbs the 1st week or 1/2 lb on the 2nd or 3rd week. Slow and steady and sticking to the program is what gets you to the finish line. |
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Post by jancanlose2016 on Mar 20, 2017 21:43:37 GMT
The posts about this on the old message boards would drive me crazy. People would eat an extra cookie and decide to start over on the next Monday and in the mean time overeat. Why? Because why stay on plan because they wouldn't show a loss that week. Another type of post that would drive me crazy was the ones that wouldn't go to their meeting unless they knew they had a loss. Why? Because they didn't want to spoil their written weight record with a gain because it would discourage them every time they saw it in their booklet. I think both of these problems are tied up with the idea that you have to be perfect doing this. A little off, but I think this goes along with the people who are upset because they only lost 5 lbs the 1st week or 1/2 lb on the 2nd or 3rd week. Slow and steady and sticking to the program is what gets you to the finish line. |
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Deleted
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Post by Deleted on Mar 20, 2017 23:08:04 GMT
Carol,I'm sorry about your knee and you are right about the temporary gain.After my first knee injection,I was up a little and my Curves coach said it was due to the inflammation and she was right.
We had planned to eat out today and I had already tracked a Taco Cabana enchilada.Well best laid plans fail.It was 2:00 by time we got thru with our errands so we ended up stopping at a BBQ place on our way home.I ordered a sausage wrap and DH had the sausage wrap,beans and onions.I almost never eat out at a place where I don't know the points ahead of time.I came home and it was 9 SP.Again normally I would have never have knowingly gotten something unhealthy for 9 SP.I didn't beat myself up.I told myself,"You only ate 5 SP for breakfast and there are now 16 SP left for dOinner."I rarely splurge like that so I surprised myself by saying it was okay.I'm still not hungry but if I do eat anything it will either be a healthy snack or a protein salad.Back on track with the next meal.I don't plan to wait until tomorrow.
On the lines of what Judy was talking about with the posts on the old boards,It would really get me when someone would say they were going to the meeting but taking a WI pass.Now I'm online only and maybe I just don't get it but I post my weight on my WI day on my laptop no matter what happened with my scale.Some weeks are good and some are just plain ugly.I have learned to go with the flow.
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Tammy
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190 / 132.2 / 146
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Post by Tammy on Mar 21, 2017 4:21:05 GMT
Carol, Sorry about the knee. I had 16 pounds of fluid after my gall bladder surgery. You can retain a lot of fluid with injury. I liked your post.
It's important to learn that one bad day often doesn't ruin your week. The bigger risk is blowing the whole week or being too tough on yourself, and then going off the rails.
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