lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Nov 14, 2020 18:34:42 GMT
Day 15: Go! Weigh In, and Monitor Your Eating
It’s week 3 and for those ready to lose weight it’s time to start your diet. Beck says it doesn’t matter if this is your second try or twentieth; you’re now supported with the help of new found skills learned over the past 2 weeks.
Day 15 brings a significant commitment: monitoring everything you’re eating in writing. Beck says you can’t fool yourself when you’re looking at the evidence in black and white. And further, checking off what you’ve eaten and writing down what you hadn’t planned to eat forces you to become aware of what you’re doing.
And from those “at goal” veterans who are maintaining, we’re learning, no surprise, that the process is the exactly same: monitoring and tracking your eating.
WEIGH IN.
1) You start your day by weighing in. Mark down your weight in your diet notebook.
Next, do the following:
2) Follow your food plan.
3) Eat only what’s on the plan you wrote for yourself
4) Monitor your eating immediately after finishing each meal and snack by noting what you ate on your food plan.
5) Give yourself credit every single time you stick to your plan. At the end of the day, look at how you marked up your food plan. Give yourself credit for everything you did well.
Respond to sabotaging thoughts if you eat something you shouldn’t.
Not surprisingly, sabotaging thoughts will/may enter in and look like this:
Sabotaging Thought: This is too much work.
Helpful Response: I won’t have to write things down for the rest of my life. Besides, it’ll probably be less burdensome than I’m predicting. Why not give the “best” option a try for a week and see how it goes?
Sabotaging Thought: I don’t need to write this down; I can remember what I ate. Helpful Response: Not writing things down hasn’t helped me in the past. I undoubtedly forget about some of the food that I eat. I have to make myself conscious of what I’m eating.
Sabotaging Thought: I’ll wait until I’ve lost some weight. Then I’ll feel more motivated to do this task. Helpful Response: If I wait, chances are excellent that I’ll never do it.
Do any of these sabotaging thoughts sound familiar? How’s everyone feeling?
If you are just starting your diet, are you willing to monitor your diet as described by Beck?
If you are at goal weight and maintaining, what keeps you staying with the process and contributing to these BBR reviews?
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Post by bbbearsmom on Nov 14, 2020 20:16:36 GMT
One of my sabotaging thoughts when I overeat is: I won't bother to track this. Luckily, lately I've gone a head and tracked what I ate reminding myself I have better control if I track everything. I stay with the process and do the reviews because this is my third time losing this weight and first time maintaining and if I don't do the work I will gain my weight back. Since I have maintained for years this time I "see" the difference this work and the reviews have made.
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Post by cathygeha on Nov 15, 2020 7:44:16 GMT
We have thunder rolling in with lightning so keeping this short...
I track on I Track Bites before each meal to make sure I am within points...that is what works best for me. I am moving away from tracking on paper and may give it up entirely in 2021.
Sabotaging thoughts will reappear every once in awhile...they always do. I have them in a box and identified when one happens to lift the flap of the box and come out to play.
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lizlor
Transcendent Member
Posts: 1,157
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Post by lizlor on Nov 15, 2020 14:40:45 GMT
I’m tracking on MFP and can so relate to Judy’s comment that my sabotaging thought is also not to track when I go OP. Trying to be accountable this round.
I’m also looking at % of macronutrients which sometimes overly complicates things and skews protein needs probably higher than necessary.
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Post by cathygeha on Nov 15, 2020 17:40:49 GMT
Okay...I returned...My "points" have decreased on the program I chose to follow and I started thinking...why am I counting points for EVERYTHING when there is a program that allows me to eat almost anything without counting points and just counting for the foods not on the list.
Not sure that is a sabotaging thought or a smart thought BUT...it was a thought.
So, I made some whole grains in a loaf to replace bread (that has a lot of additives I see) and am soaking a mixture of grains and beans to make Makhlouta with tomorrow and am...sipping wine that will be counted.That means adding some onions and potatoes and carrots to the pot at some point while the beans cook and then enjoying a one dish meal with maybe some salad on the side...or no salad and just the makhlouta
WHAT I AM SEEING IS * I have two options I fall back on - as Beck suggests. They are the old WW early points program and the Core program * I seem to need to "change things up" to stay engaged. Sometimes having to tell my husband "no" to the fruit when it could be "free" is...interesting. * I am down a bit over 25 pounds in six months by moving between the programs - the thing that is seeing me lose weight is...I am ON PROGRAM when doing one or the other program
SO...seems I am doing the things mentioned and am now giving myself credit for not giving up and doing something crazy but continuing to move between the programs while checking in here and continuing to slowly lose weighi.
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Post by lani on Nov 15, 2020 18:18:49 GMT
I continue to experience weight creep although I am not doing anything different from the past few years. Today I will attempt to skip cheese (my bete noir) and not sit so much. I have been catching myself spending more time TV watching and not getting up out of the chair often enough. I don't really have any sabatoging thoughts - well perhaps in the back of my mind I am excusing the weight creep because of all the changes we are all experiencing these past months.
I am somewhat frustrated and annoyed by the direction the scale is going, but I don't really feel a sense of urgency about it. I will continue on plan and see how it goes.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Nov 15, 2020 19:25:58 GMT
Do any of these sabotaging thoughts sound familiar? How’s everyone feeling? - I always was shocked when I heard people say they weren't tracking. How do you even call it being on the program if you aren't tracking?! Tracking IS the program! But that was when I was awesome at losing weight, now I'm a slacker and I get it. I am however feeling really really good because I tracked yesterday, even though my week starts on Sunday, so I had the sabotaging thought "I should wait till tomorrow when my new week starts." Ha! Take that sabotaging thought! The resistance muscle is strong with this one.  - On the feeling end, my hips are sore because, apparently, I weigh more than I used to when I went on my hour walk. We'll have to downgrade to 30 minutes for a bit. If you are just starting your diet, are you willing to monitor your diet as described by Beck? - I am. It's worth it. If I have to track everything I eat for the rest of time, it's worth it. If I never eat anything I enjoy ever again, it's worth it. (And having lost weight before, it's never comes to that). Besides, there are things besides food that I treasure in life. Like all the wonderful people on the boards.  |
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Post by bbbearsmom on Nov 15, 2020 19:42:40 GMT
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Post by mac on Nov 16, 2020 1:29:03 GMT
The sabotaging thought I had this morning when making my grocery list was I am craving celebration cake. My daughter and I did go in the bakery when grocery shopping this morning, looked at cakes and moved on, no celebration cake for me today, wasn't easy! I feel good that I didn't buy a cake because I know I would eat a lot and wouldn't feel good the next few days! 👍
I've been through one BBR and I am working on including two points above in my diet as described by BBR. I do good on numbers 1-3, am working on numbers 4-5 now.
I'm not at goal but 5 pounds from goal, on another plateau, working on breaking this plateau, hope to be at goal soon.
Saturday - 9 days off sugar!👍
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 16, 2020 2:06:32 GMT
As I said in my comments posted for Day 14, I am a champ when it comes to making a plan.
My downfall is in following the plan. When it comes time to eat, I'm not in the mood for what I planned. Or I give in to a craving. Or the thing I planned is too much work. Or I can't figure out how many points to assign to a recipe, so I assign it zero points. Or I don't track everything in excess of my points limit for the day. Or I just feel rebellious. Then I wonder why I don't lose weight.
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
A "Plan" is TOOL to minimize or eliminate TRIGGERS, THOUGHTS and DECISIONS
"Monitoring" is a TOOL that looks at the ACTION
Monitor to know when the "Plan" TOOL is used well and skillfully
* No? Problem-solve: Minimize ENVIRONMENTAL TRIGGERS, EMOTIONAL TRIGGERS, SABOTAGING THOUGHTS
Problem-solve: Create HELPFUL THOUGHTS
* Yes? Take CREDIT: Create a positive EMOTIONAL TRIGGER
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Post by luvvinlife on Nov 16, 2020 15:08:05 GMT
Do any of these sabotaging thoughts sound familiar? How’s everyone feeling?
My most recently identified thought is “I can wait until Sunday to reduce my intake so that I can lose these last 4 lbs. and begin maintaining. After all, I lost 13 lbs. since March, so......” I’m below WW goal but this is my personal goal. Is it less important to me? On Sunday I decided to stick to the lower range of my food budget for just one day. I DID IT!!! I didn’t talk myself out of doing what I keep saying I want to do for ME. Felt good! 😁
If you are just starting your diet, are you willing to monitor your diet as described by Beck?
I’ve been to goal and back 3 times. I’m determined to stay there this time so I accepted that I have to constantly monitor my intake. It’s a habit to track the good, the bad, and the otherworldly. 🤣
If you are at goal weight and maintaining, what keeps you staying with the process and contributing to these BBR reviews?
I’m sort of in between goal and maintaining . I’m looking forward to using all the Beck tools I’ve learned. I keep coming back because I realize that it’s easy to drop a few tools along the way when you step away from the support of the BBR group. When others contribute I get tips and I find it helpful to know that I’m not the only person struggling even though I “should be perfectly rolling along by now” (thought in my head).
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 16, 2020 16:17:37 GMT
I realize that it’s easy to drop a few tools along the way when you step away from the support of the BBR group. So true! So true! Amen! |
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Post by surfgirl on Nov 16, 2020 21:06:47 GMT
Sabotaging Thought: This is too much work. Helpful Response: I won’t have to write things down for the rest of my life. Besides, it’ll probably be less burdensome than I’m predicting. Why not give the “best” option a try for a week and see how it goes?
For me, if I stop writing things down, that's when I gain, so I think I actually WILL have to track for life!
Sabotaging Thought: I don’t need to write this down; I can remember what I ate. Helpful Response: Not writing things down hasn’t helped me in the past. I undoubtedly forget about some of the food that I eat. I have to make myself conscious of what I’m eating.
Definitely have done this, but I try to track even when I go off plan, that allows me to adjust the rest of my week and it has helped me either maintain or lose during a week where I have gone off plan but made adjustments for the remainder of that week.
Sabotaging Thought: I’ll wait until I’ve lost some weight. Then I’ll feel more motivated to do this task. Helpful Response: If I wait, chances are excellent that I’ll never do it.
I don't do this, thankfully!
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Post by bbbearsmom on Nov 16, 2020 21:41:17 GMT
surfgirl, I too will probably have to track for life.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 17, 2020 0:15:34 GMT
bbbearsmom, surfgirl, Me too. I think it's a trade off. I have to track because I forget what I eat, but I am capable of 'tracking' in my head, but I'd have to be thinking about it all day and I don't want to do that either. Tracking lets me forget and move on, so it's not a total negative.
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