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Post by bbbearsmom on Feb 3, 2024 23:33:26 GMT
Sunday, 02/04
Today is the day we give ourselves credit for what we did this week and give gratitude.
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Post by bbbearsmom on Feb 3, 2024 23:36:49 GMT
Credit this week for weighing and measuring my food, keeping the right food in the house and resisting bringing trigger food into the house, and keeping up with my online support groups. I am grateful my husband and I are healthy.
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Post by susan092907 on Feb 4, 2024 13:20:18 GMT
Credit for keeping to my plan and fitting in a high splurge (in terms of fat and sugar intake) dinner one night. Credit for tracking all week. Credit for continuing my hunger/satiation/deal with cravings journal. Credit for exercising 6/7 days and for restarting outdoor walking with the encouragement of my doctor who's treating my most recent foot injury.
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Post by bbbearsmom on Feb 4, 2024 20:04:35 GMT
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Post by bbbearsmom on Feb 4, 2024 23:51:45 GMT
Monday, 02/05
Share about a time you triggered and became obsessed with having a particular food. Share how you handled the craving.
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Post by bbbearsmom on Feb 5, 2024 0:03:04 GMT
My story involves three times. The first time I craved cupcakes. A cupcake store opened in the town to the east of us and I would go to their website and try to figure out how I could eventually try all their types of donuts. A few days later I was someplace where cupcakes were being sold and I bought a big one and had it. Felt like I was caving in. The next time I had an obsessive craving was for a Dunkin' Doughnut Peeps doughnut around Easter time. That one I talked myself through it using a set of questions from "The Beck Diet Solution" by Dr. Judith Beck. Felt good about that. The third time I got obsessed it was for ice cream. I had been to an ice cream social, and they had cheap ice cream that didn't satisfy me. A few weeks later I saw an ice cream delivery truck and became obsessed with ice cream. I went to a convenience store and got a one serving cup of ice cream. Saved my points and ate it. That worked. There was a fourth time. I had lunch at a bakery and became with going back and having some cake. I just waited this one out. It took a couple of months to go away. I just told myself I knew what cake tasted like and it was not a big deal.
I didn't want to cave in because I didn't know if I would trigger and start wanting the item all the time. Sweets are my downfall.
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Post by susan092907 on Feb 5, 2024 14:53:16 GMT
A few years ago, I had an insatiable craving for potato chips. I'd buy them at the coffee shop at work, I'd buy them in the morning at the quick stop store before work and eat them in my car. I'd buy them every time I was in the grocery store - a huge bag of them which I ate - the whole bag - in my car in the parking lot and on my way home. I did stick to my rule which was to never bring them into my home. I didn't handle it at all - I just kept giving in - until my circumstances changed. That change came with the Covid pandemic. I stopped going in to stores, and I worked from home, and I didn't go anywhere in my car. I shopped via home delivery shoppers and later via curbside pick up at the store. I didn't order chips at all because I still followed my rule that no chips were to come into my house. Eventually I just withdrew from them. Now I go into stores and pass by the chips and don't think about buying them. I've had similar experiences with other unwanted foods. I pretty much withdrew from anything with added sugar, though now I can eat sweet treats very occasionally, and I can keep them stored away where I don't see them regularly and not go and search them out to eat. bbbearsmom, thanks - I did have a very good week last week. This one is starting off with more difficulty. But I'm working on turning it around.
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Post by bbbearsmom on Feb 5, 2024 23:46:17 GMT
Tuesday, 02/06 Today is the day we share our goals for the week and how we plan to spend our me-time.
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Post by bbbearsmom on Feb 5, 2024 23:49:31 GMT
My goals for the week are to weigh and measure my food, keep the right foods in the house and my trigger foods out of the house, and to keep up with my online support groups. My me-time is my computer and reading time.
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Post by susan092907 on Feb 6, 2024 13:44:18 GMT
My plan for the week is to continue to eat per my plan - healthfully and per hunger/satiation. I'll continue to journal about these and also about dealing with cravings. I'll continue to track. I'll exercise as much as I'm able to.
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Post by bbbearsmom on Feb 6, 2024 23:54:18 GMT
Wednesday, 02/07
What are your best tips for being successful at maintenance? If you have gotten to goal more than once what has been different about this time for you to be successful?
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Post by bbbearsmom on Feb 6, 2024 23:58:46 GMT
My best tips are to plan your eating ahead of time, have the right foods in the house and keep your trigger foods out of the house, track your food and drink, weigh and measure your food and drink, learn to talk to yourself to get you through rough times, and build a support network.
This is my third time at goal and first time maintaining. This time I did all the things mentioned above, having a support group made a big difference and so did somewhat following the book "The Beck Diet Solution" by Dr. Judith Beck which uses cognitive behavioral therapy to teach you to talk back to your sabotaging thoughts.
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Post by bbbearsmom on Feb 7, 2024 23:56:31 GMT
Thursday, 02/08 What are your red, yellow, and green light foods?
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Post by bbbearsmom on Feb 8, 2024 0:01:57 GMT
Red light foods are almond butter, large pretzels, chocolate candy, cupcakes, mostly any sweet. Yellow foods are peanut butter, some cookies, ice cream, whole wheat bread and whole grains. My green light foods are fruits, vegetables, lean proteins, non-fat dairy, and beans.
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Post by susan092907 on Feb 8, 2024 2:55:13 GMT
Tips for maintenance - I think do mostly the same as you did for losing weight. Maybe it's even more important to review your advantages to maintaining than advantages were for losing weight. The things that are different this time from the 3 times before that I got to goal: 1. I didn't stop doing the same things I did to lose weight. In the past, I thought I was done and could resume my "normal" eating style with a little bit of modification, maybe. 2. I became familiar with - and practiced - Beck techniques, starting with weight loss mode and continuing to now in maintenance (and still weight loss mode).
Red, Yellow, Green foods - I haven't thought about these in a long time. I'm not sure. Red - definitely chips - I can't even buy them anymore. Yellow - peanut butter, cakes and cookies, bread, chocolate, fats - mayonnaise and vegan margarine. I'm in varying control of these. I keep them in my house. I have them in my house and eat them - some regularly some not regularly, and a couple that almost verge on red. Green - whole grains, fat free or low fat dairy, beans, fruit, vegetables. But some border on yellow so require attention.
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