Sorting it out Part 2 (See ID_Vandal's Blog)
Thursday, November 19, 2009
Like Vandal, I'm SO guilty of not working the Beck program very hard. I've been SAYING I want to lose more weight but my commitment has been half-hearted. That's not how I lost the first 20 pounds, and it's (apparently) not how I'm going to lose the last 20 either. The truth of the matter is, the program WORKS IF YOU WORK IT.
So starting today, I am going to blog about the basics, the way I did when I first started. It is always the LITTLE STEPS taken day after day that get you where you want to go. So here is what I'll be reporting:
Weight - Judith Beck says on her blog that if you are victim to the "tyranny of the scale" (more on that tomorrow) you should weigh yourself daily and graph it. This lets you understand that your body weight fluctuates naturally. So I'll be weighing daily and reporting my weight, although I'll still record on Sparkpeople once a week.
Alcohol - It is embarrassing to admit that alcohol is a big problem for me. It's never been chocolate or potato chips or fast food with me, my trigger is alcohol. I am simply not capable of drinking "moderately" so I cannot drink AT ALL if I am serious about losing weight. Not ONLY am I drinking hundreds of extra calories when I'm off the wagon, but then I end up eating everything in sight. This is NOT NEGOTIABLE.
Exercise - I've been pretty good with that; now that I can't do my PowerPump class I'm trying to consistently walk 3+ miles a day. I will strive to do weight training at home later, but for now, I want to be sure I'm doing the 3 miles a day at a minimum.
Eating - On days when I track (and don't drink) I do a good job. My goal is to track every day and stay between 1200-1400 calories.
Water - Drink 8 glasses of water a day. Usually not a problem as long as I TRACK it.
Read the book, the blogs, the cards -- I've been horrible with this part of the program. I have to admit that those sabotaging thoughts really DO creep in. You think they won't but they do. I have to be proactive and strengthen my thinking BEFORE the craving, the situation, or the temptation arises.
Eat slowly and mindfully at the table - TC's taking an oil painting class and has his stuff all over the kitchen table. So I've used that as an excuse to eat in the den in front of the TV. See how this stuff starts? That will stop as of TODAY.
So far I have this to report: I weighed 163 and I've already walked my 3 miles. My lunch is packed and my dinner is planned, so I am off to a great start!
I WILL STEP CLOSER TO MY GOAL TODAY.