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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,295)
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12/29/18 4:53 A

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Maria, thank you for sharing your observations, good learning experience! I often find being observant in itself helps by putting mistakes in perspective, without over-exaggerating.

@LIFECHANGZ - "off track was shorter and less intense than prior years" - great job!
We keep practicing and do better year after year, that's the key of continued weight loss and maintenance success.


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Edited by: KRISZTA11 at: 12/29/2018 (05:15)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


445 Maintenance Weeks
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115
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345
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CD14456645 Posts: 8,500
12/28/18 9:29 P

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Well, next year I'm going to ask Santa for Lip Zippers!!! LOL

I will say that my off track was shorter and less intense than prior years, thanks to the reading we've been doing... for me, more practice ~ we will have more holidays/special events soon enough... the tweak I will add beyond my efforts with sweets is not to dive into salty - turns out that's a trigger too for me... let's just face it... I like food, I like to eat food and I still want more than I need. pfffttt… just is what it is, right? I need to focus and hold onto my whys as much as my escape plans.... and this will get better with more practice :)

GOCALGAL's Photo GOCALGAL Posts: 5,176
12/27/18 11:45 A

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Yesterday was supposed to be my getting back to normal and on track day and I went more off track than the previous days. Go figure. Beck asks in this lesson in the #1," I've blown it trap", "what can I say or do differently next time?" I tend to think it was more about my resistance/rebellion to actually getting back on track but I am focusing on this trap.

I really appreciate that she mentions the fact that mistakes happen and that we can learn from them. I will try to think back to what the ST's were that I was thinking and whatever I can figure out, I will work to put on reminder cards as she suggests.

***I just looked over my unplanned snacking escape plan and can already recognize some of my ST's from last night.

eg: "it's okay, I can handle it, a little won't hurt..." I think tonight I either need this escape plan in front of me and a pad for writing down any more ST's or reminder cards of why I need to quit fooling myself.


Edited by: GOCALGAL at: 12/27/2018 (11:47)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,295)
Fitness Minutes: (238,540)
Posts: 5,921
12/27/18 3:40 A

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Back to normal meals after Christmas!
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I made a few small mistakes in the past 3 days, but they were really minor and I got back on track immediately.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


445 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,295)
Fitness Minutes: (238,540)
Posts: 5,921
12/16/18 2:33 P

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****************Week 6: 24 - 30 December 2018 ****************
Chapter 10: GETTING OFF TRACK TRAPS

This is the week of Christmas, and chances are we are going off track at one time or another... but that is certainly not a valid reason to also STAY off track!
Getting back on track is easier said than done, but it is possible,
and this chapter gives us good tools to do so.

What are you thinking?
Please share with the group here!

#1: The I've Blown It Trap - you tell yourself you will get back on track tomorrow.
#2: The Self-Criticizer Trap - you beat yourself up about making a mistake.
#3: The Overcompensation Trap - you make a mistake and decide you won't eat anything else for the rest of the day.
#4: The Stuck Off-Track Trap - you have a tough time restarting your diet after you've gotten off track.
#5: The All-or-Nothing Trap - once you eat something "bad", you tell yourself you are "totally off track"

Mine is #1 I have blown it! trap, but I had created my escape plan during summer 2017 reading and it helps me a lot. I'm much better at stopping after one mistake.
But I have still difficulties if I do a mistake - so my long term strategy is avoiding making that first mistake, because it is easier.

My escape plan for the #1:I have Blown It! trap:

Situation:
I ate more than panned at restaurant meal / family lunch. Getting home, I feel a desire to continue eating: bread / cookies / ice cream.

Sabotaging thought:
I have blown it, I might as well eat whatever I like for the rest of the day!
This is a bad food day, so it doesn't matter.
I eat some bread (etc) now, and I'll get back on track tomorrow.

Reminders:
Overeating at this meal does NOT miraculously remove calories from unplanned food for the rest of the day - they WILL count.
Remember the examples of stumbling down the stairs, missing the exit, smashing one china cup - I would not compound making one mistake by another in non-food situations
The more unplanned food I have - the harder it is to stop, and the worse I feel.

Strategies:
Acknowledge: I wish I Hadn't eaten that, oh well, I can't change that. But I can change my present and future!
If I stop now, there will be no long term consequences, and I can avoid the downward spiral
Give myself credit! stopping after 1 mistake is better than 2, and stopping after 2 is better than 3
Eat normally for the rest of the day! don't skip meals and don't reduce portions (unless I feel too full and really don't feel like eating)









Edited by: KRISZTA11 at: 12/25/2018 (11:37)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


445 Maintenance Weeks
0
115
230
345
460
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
1/9/16 10:25 A

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Exercise is a foundational skill but I have gotten off track. So here is my blog about my escape plan for this trap.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6064766


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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GABY1948's Photo GABY1948 SparkPoints: (976,493)
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1/4/16 7:56 A

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THIS is PERFECT....SO organized! By this time I need tweaking....not for the eating so much but for the other stuff....REALLY appreciate it! emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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CD14625385 Posts: 207
1/3/16 9:07 P

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'ello all! This is the place to link blogs and post discussions regarding the Getting Off Track Trap outlined in "The Diet Trap Solution,” AKA Blue Blue.

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