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Post by bbbearsmom on Mar 20, 2024 23:02:36 GMT
Day 21 – Get Ready to Weigh In
In the book this is the end of the first week of following a diet and Beck talks about facing the scale today. She says weighing yourself is essential because:
When you lose (maintain on maintenance) you can celebrate, and it builds your confidence. Remember it was your hard work that accomplished this.
If you have gained weight weighing in will keep you honest because you might need to face what you are doing versus what you think you are doing.
Weigh-ins can help you stay committed because the losses motivate you to keep going and the gains motivate you to figure out where you went wrong and what you can do to fix it.
Beck wants you to consider the number on the scale as information not as a character judgment. Use the information to plan what you are going to do. If you are disappointed in your scale number review how you are doing the plan and see if you need to improve things. If the scale didn’t go down and you did everything right, remember our weight varies by two to three pounds each week and that has nothing to do with gain/loss of body fat. Also, she warns that your weight might not go down every week, and that no one loses the same amount each week therefore your weight losses will vary.
How do you relate to your scale number?
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Post by bbbearsmom on Mar 20, 2024 23:03:57 GMT
I accept it, fuss if it is high, relax if it is low. Need to turn the number into motivation when it is high.
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Post by cathygeha on Mar 21, 2024 7:06:26 GMT
Internet has been iffy at best the last few days. Tuesday I went to a potluck and tried everything...most foods had cream and butter and cheese - oh my. Yesterday was another day out with friends and again...pizza and fries and other less than stellar foods were chosen. Today I will be back on track. I get back on track after those sabotaging thoughts take charge.
I hope to check in more but can't guarantee it will happen as the phone and internet and many others in the country are still on strike.
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Post by hpeterson1951 on Mar 21, 2024 11:22:10 GMT
I accept it, fuss if it is high, relax if it is low. Need to turn the number into motivation when it is high. I totally agree with this. I really need to look at the high number and use it to get back on track, not just feel depressed and go "oh well" |
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Post by ermabom on Mar 21, 2024 12:32:07 GMT
I struggle with this. I get obsessed by it. Maybe I’ll try again with this review.
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Post by susan092907 on Mar 21, 2024 13:26:36 GMT
I react somewhat emotionally to the scale number. I've been weighing every day for a couple of years now, and I understand about fluctuations. I also figured out that what and how I eat in a day or in a week often doesn't have an effect on the scale number until days or a week later. This is true for both gains and losses. So I know that it's best to look at trends over longer periods of time. I've been working hard to not get discouraged about gains, while at the same time not take losses as a reason to relax on my eating plan.
cathygeha, I find those social situations where there aren't good food options to be very frustrating, especially now that I'm trying to be very careful about what I eat for health reasons in addition to weight management reasons. I'm working on figuring out how to approach this - do I taste a little of everything that looks appealing to me, or do I just not eat those "unhealthy for me things" and risk being hungry. I guess the best approach for me would be to eat a little of what's available, and then get right back on my more healthy eating plan as soon as I can, with my next meal or snack. I have to assume that in the long run, there wouldn't be too much of an adverse impact from a small unhealthy meal, as long as it doesn't become routine. And in the long run, I know I have to be flexible if I want to be successful. Glad you can post here when you're able to. |
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Post by hpeterson1951 on Mar 21, 2024 15:05:06 GMT
I hope to check in more but can't guarantee it will happen as the phone and internet and many others in the country are still on strike. sending prayers for everyone's safety and that things soon get back to normal, whatever that looks like anymore |
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Post by bbbearsmom on Mar 21, 2024 16:35:04 GMT
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Post by hpeterson1951 on Mar 22, 2024 11:30:08 GMT
bbbearsmom, YES! I was so eager to not die like Dad from morbid obesity that it really kept me going. Then I lost that feeling, gained a little back but was OK with it. I lost that after Rick died and just kind of took it for granted. Now that I'm on my own and finding my new normal, I really need to find a reason to buckle down My resistance muscle is very weak right now and the giving in muscle is just so strong.
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Post by ermabom on Mar 22, 2024 12:27:46 GMT
In situations where there aren't good food options or if I suspect that might be the case, I find eating something at home is easier and then I can just taste whatever looks good. For potlucks, I often bring something that I like to eat and just stick to that. As a long-time vegetarian who has traveled to a lot of places with limited vegetarian food and with people who aren't prioritizing vegetarian food for meals, I tend to eat properly when I can and then I'm comfortable skipping a meal or just eating salad for a meal. Frequently salads for vegetarians are just vegetables, which don't last me very long.
I love pizza so in those cases, I just eat the pizza and compensate for it later by eating lighter foods.
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