Yay! -finally caught up
Now I need to figure out how this works on a daily basis.
Step 1 - read the day.
Step 2 - list the to-do's
Step 3 - execute
So, today I'm reading at 2:37 in the afternoon. I think that I'll give myself 24 hours to complete my to-do's (hopefully get them done sooner). I'll list my to-do list here and then follow-up with a new post with any nessesary comments or anything that's still outstanding and why :)
And onto today's excercise:
To do:
Wednesday, April 30, 2008
BDS - Day 2 Commit to a Diet Plan
yeah - I'm doing a few days in a row here. I want to get and KEEP on a schedule where the days match :)
so this is about the diet plan and making it concrete.
My Primary Diet: The SAMBODDY diet (details to follow)
My Backup Diet: Body For Life
Planned Modifications?
After 7 days on plan I will have one planned splurge meal
After 30 days on plan I will have one planned splurge day
Todo:
Read my reasons List (Done)
so this is about the diet plan and making it concrete.
My Primary Diet: The SAMBODDY diet (details to follow)
My Backup Diet: Body For Life
Planned Modifications?
After 7 days on plan I will have one planned splurge meal
After 30 days on plan I will have one planned splurge day
Todo:
Read my reasons List (Done)
BDS - Day One
So today's exercises is about keeping my 'Reasons' in front of my face.
My main problem is - where I feel like this would do the most good. Is places where I really don't want something like this posted: the fridge at home (what if company comes over), at my desk (I share an office with three guys) - so what do I do?
Hmm, well first I'm going to create a soft copy and save it in Word - that way I can easily print it out and I can do things like save it on my phone etc.
That's done, and I've set it to synchronise with my phone so I can have a copy wherever I go.
I've also hand written a list to keep in my wallet - there's just something more personal about a list in your own writing.
so, now WHEN to read it.
1 - put a list up on the mirror so I can read it when I do my hair in the morning
2 - put a list in the folder with my program and meal plan so I can read it while eating breakfast, cooking dinner and fixing my lunch.
3 - put a list in a reminder so that at least once a day it pops up on my computer and/or handheld.
Today's to-do:
Read my list of reasons to lose weight at least once today (DONE)
My main problem is - where I feel like this would do the most good. Is places where I really don't want something like this posted: the fridge at home (what if company comes over), at my desk (I share an office with three guys) - so what do I do?
Hmm, well first I'm going to create a soft copy and save it in Word - that way I can easily print it out and I can do things like save it on my phone etc.
That's done, and I've set it to synchronise with my phone so I can have a copy wherever I go.
I've also hand written a list to keep in my wallet - there's just something more personal about a list in your own writing.
so, now WHEN to read it.
1 - put a list up on the mirror so I can read it when I do my hair in the morning
2 - put a list in the folder with my program and meal plan so I can read it while eating breakfast, cooking dinner and fixing my lunch.
3 - put a list in a reminder so that at least once a day it pops up on my computer and/or handheld.
Today's to-do:
Read my list of reasons to lose weight at least once today (DONE)
BDS - Motivation "Reasons I Want to Lose Weight"
BDS isn't the only diet that's had me do this. I do think it's a good idea. The trouble is remembering to go back to this list and review to keep these "Reasons I Want to Lose Weight" in front of me
I'll look better and more attractive
I'll have more confidence
I'll be able to wear a smaller size
I'll fit into more fashionable clothing
I'll be able to buy fancy new underwear
I'll feel happier when I look in the mirror
I'll enjoy trying on clothes
I'll better in a bathing suit
I won't feel so self-conscious
I'll get more compliments
My blood pressure will go down
I'll be at less risk to develop type 2 diabetes
I'll feel better physically
I'll have more stamina
I'll have more energy
I'll make a better impression on people
I'll be less inhibited about my body
I'll enjoy physical intimacy more
I'll like myself better
I'll feel as if I've accomplished something important
I'll be less self-critical
I'll feel in control
I'll be an inspiration to others
I won't look like my mother and my grandmother as I age
"N" won't think we don't 'fit' together
Dad will be proud
I'll be more flexible without the fat in the way
I'll show my daughter that she's capable of doing this too
I'll feel sexy again!
I'll be able to dance with the burlesque shows.
I'll look better and more attractive
I'll have more confidence
I'll be able to wear a smaller size
I'll fit into more fashionable clothing
I'll be able to buy fancy new underwear
I'll feel happier when I look in the mirror
I'll enjoy trying on clothes
I'll better in a bathing suit
I won't feel so self-conscious
I'll get more compliments
My blood pressure will go down
I'll be at less risk to develop type 2 diabetes
I'll feel better physically
I'll have more stamina
I'll have more energy
I'll make a better impression on people
I'll be less inhibited about my body
I'll enjoy physical intimacy more
I'll like myself better
I'll feel as if I've accomplished something important
I'll be less self-critical
I'll feel in control
I'll be an inspiration to others
I won't look like my mother and my grandmother as I age
"N" won't think we don't 'fit' together
Dad will be proud
I'll be more flexible without the fat in the way
I'll show my daughter that she's capable of doing this too
I'll feel sexy again!
I'll be able to dance with the burlesque shows.
BDS - Questionnaire
I thought putting some of this questionnaire up here might help others who are like me. It'll let you know that the person who's doing this is real, with real food issues just like everyone else.
Q. How many times have you tried to lose weight?
A. almost too many to count. I tried once
Teenage Years: the 900 calorie a day diet. the dieters tea diet, the bouillon for lunch every day diet, diet watchers (a book I got from my aunt)
Adult: Weight Watchers, Weight down workshop, ediets, diets-2-go, Body for Life, Leanness Lifestyle, Stop the Insanity, Opra's Trainer's diet, Carb addicts, Atkins... I'm sure there's more
Q. How many times have you lost weight but gained some or all of it back?
A. At least four times in my Adult life I've gotten near or below 175 and then gained it back. Weight Watchers, eDiets (after a year of maintaining 185 after running though the Weigh Down - I dropped 10 on eDiets - then shot back up over 200), BFL, and most recently Leanness Lifestyle.
Q. How satisfied are you with your current weight
A. Not at all
Q. How willing are you to change your eating and exercises habits?
A. A moderate amount. (In reality I love food and wish I could lose weight without having to change anything. And I'm a bonafide couch potato and would much rather be curled up with a book then at the gym.
Q. How willing are you to tell relevant people you're changing the way you eat?
A. A little (I've tried and failed so many times that I hesitate to shout once again - HEY I'M ON A DIET!)
Q. How willing are you to put in the time needed to exercises, shop for foods listed on your diet plan, and prepare healthy foods?
A. A moderate amount (see above).
Q. How often do you eat standing up?
A. Sometimes
Q. How often do you eat quickly?
A. Often (one of my worse habits)
Q. How often do you forget to notice every bite you're eating?
A. Often (see above)
Q. How often do you feel a sense of unfairness that you're not supposed to eat what or as much as others are eating?
A. Often (Again, I'm a foodie and love to eat, and watching someone else eat something I 'can't' have seems like a terrible trial)
Q. How often do you get discouraged when you're dieting
A. Often (thus my string of 'failures')
Q How often do you feel deprived?
A. Sometimes (that's because I have a habit of giving up as soon as I start to feel deprived).
Q. How often do you feel that dieting is just too hard?
A. Often (whaaa poor me :P)
Q. How often do you feel like dieting just isn't worth it?
A. Sometimes (such a instant gratification kind of person - why have the 1lb loss tomorrow when I can enjoy the cake today?)
Q. How often do you try to avoid feeling hunger or cravings (by eating past the point of just mild fullness or by eating snacks you hadn't planned o consuming)?
A. Sometimes (More cravings then hunger)
Q. How often do you think, I really need to eat something now?
A. Sometimes
Q. How often are you unsure if you're really hungry or not?
A. Never (I got a handle on this particular item years ago - one of the few things I have figured out. If I'm eating something because I crave it - or because I'm trying to stuff an emotion, I know it)
How often do you eat more then you should when...
Q. You're feeling down, nervous, lonely, frustrated, or annoyed
A. Often (Such an emotional eater).
Q. You're bored
A. Often
Q. You're trying to avoid or postpone doing something you know you should do.
A. Often
Q. You're tired
A. Often
Q. You're not feeling well physically
A. Often
Q. You're very hungry or experiencing cravings.
A. Often
When you see food you know you really shouldn't eat, how often do you think, it's ok to eat this food because...
Q. It's not a whole piece.
A. Sometimes (If I'm justifying eating something - I'll find a way to justify the whole piece)
Q. It's not that fattening
A. Sometimes (Ditto)
Q. I'll make up for it later
A. Often
Q. I can start again tomorrow
A. Often (or next monday - thus giving me days to binge - last supper-like)
Q. It won't matter this one time
A. Often
Q. It will go to waste
A. Rarely (hey at least that's one hang-up I don't have).
Q. No one is watching
A. Rarely (I usually don't care who's watching - though lately I've taken to sneaking my food behind my husband's back).
Q I already paid for it
A. Rarely
Q. I don't care
A. Often (yep - let's just flip the 'caring' switch off for a while)
Q. I really want it.
A. Often (spoiled little kid - aren't i?)
Q. I deserve a treat
A. Often (again - immature?)
Q. I'm celebrating
A. Often (oh the reasons to celebrate can be many!).
Q I have no willpower
A. Often
Q. I already cheated
A. Often
When you see food you know you really shouldn't eat, how often do you think, it's ok to eat this food because...
Q. People will think I'm strange [if I eat differently from them]
A. Rarely (I'm not into peer pressure. and I know that 99% of the time people aren't paying a whit of attention to what's on my plate - they are too involved in their own. the only time I feel weird is if everyone else is eating and I'm not. I have a hard time going to a restaurant and not ordering something.)
Q. If I don't eat it, I'll displease someone
A. Rarely
Q. Someone told me not to
A. Rarely (although this has been happening more often of late :)
Q. Everyone else is eating it
A. Rarely
Q. How many times have you tried to lose weight?
A. almost too many to count. I tried once
Teenage Years: the 900 calorie a day diet. the dieters tea diet, the bouillon for lunch every day diet, diet watchers (a book I got from my aunt)
Adult: Weight Watchers, Weight down workshop, ediets, diets-2-go, Body for Life, Leanness Lifestyle, Stop the Insanity, Opra's Trainer's diet, Carb addicts, Atkins... I'm sure there's more
Q. How many times have you lost weight but gained some or all of it back?
A. At least four times in my Adult life I've gotten near or below 175 and then gained it back. Weight Watchers, eDiets (after a year of maintaining 185 after running though the Weigh Down - I dropped 10 on eDiets - then shot back up over 200), BFL, and most recently Leanness Lifestyle.
Q. How satisfied are you with your current weight
A. Not at all
Q. How willing are you to change your eating and exercises habits?
A. A moderate amount. (In reality I love food and wish I could lose weight without having to change anything. And I'm a bonafide couch potato and would much rather be curled up with a book then at the gym.
Q. How willing are you to tell relevant people you're changing the way you eat?
A. A little (I've tried and failed so many times that I hesitate to shout once again - HEY I'M ON A DIET!)
Q. How willing are you to put in the time needed to exercises, shop for foods listed on your diet plan, and prepare healthy foods?
A. A moderate amount (see above).
Q. How often do you eat standing up?
A. Sometimes
Q. How often do you eat quickly?
A. Often (one of my worse habits)
Q. How often do you forget to notice every bite you're eating?
A. Often (see above)
Q. How often do you feel a sense of unfairness that you're not supposed to eat what or as much as others are eating?
A. Often (Again, I'm a foodie and love to eat, and watching someone else eat something I 'can't' have seems like a terrible trial)
Q. How often do you get discouraged when you're dieting
A. Often (thus my string of 'failures')
Q How often do you feel deprived?
A. Sometimes (that's because I have a habit of giving up as soon as I start to feel deprived).
Q. How often do you feel that dieting is just too hard?
A. Often (whaaa poor me :P)
Q. How often do you feel like dieting just isn't worth it?
A. Sometimes (such a instant gratification kind of person - why have the 1lb loss tomorrow when I can enjoy the cake today?)
Q. How often do you try to avoid feeling hunger or cravings (by eating past the point of just mild fullness or by eating snacks you hadn't planned o consuming)?
A. Sometimes (More cravings then hunger)
Q. How often do you think, I really need to eat something now?
A. Sometimes
Q. How often are you unsure if you're really hungry or not?
A. Never (I got a handle on this particular item years ago - one of the few things I have figured out. If I'm eating something because I crave it - or because I'm trying to stuff an emotion, I know it)
How often do you eat more then you should when...
Q. You're feeling down, nervous, lonely, frustrated, or annoyed
A. Often (Such an emotional eater).
Q. You're bored
A. Often
Q. You're trying to avoid or postpone doing something you know you should do.
A. Often
Q. You're tired
A. Often
Q. You're not feeling well physically
A. Often
Q. You're very hungry or experiencing cravings.
A. Often
When you see food you know you really shouldn't eat, how often do you think, it's ok to eat this food because...
Q. It's not a whole piece.
A. Sometimes (If I'm justifying eating something - I'll find a way to justify the whole piece)
Q. It's not that fattening
A. Sometimes (Ditto)
Q. I'll make up for it later
A. Often
Q. I can start again tomorrow
A. Often (or next monday - thus giving me days to binge - last supper-like)
Q. It won't matter this one time
A. Often
Q. It will go to waste
A. Rarely (hey at least that's one hang-up I don't have).
Q. No one is watching
A. Rarely (I usually don't care who's watching - though lately I've taken to sneaking my food behind my husband's back).
Q I already paid for it
A. Rarely
Q. I don't care
A. Often (yep - let's just flip the 'caring' switch off for a while)
Q. I really want it.
A. Often (spoiled little kid - aren't i?)
Q. I deserve a treat
A. Often (again - immature?)
Q. I'm celebrating
A. Often (oh the reasons to celebrate can be many!).
Q I have no willpower
A. Often
Q. I already cheated
A. Often
When you see food you know you really shouldn't eat, how often do you think, it's ok to eat this food because...
Q. People will think I'm strange [if I eat differently from them]
A. Rarely (I'm not into peer pressure. and I know that 99% of the time people aren't paying a whit of attention to what's on my plate - they are too involved in their own. the only time I feel weird is if everyone else is eating and I'm not. I have a hard time going to a restaurant and not ordering something.)
Q. If I don't eat it, I'll displease someone
A. Rarely
Q. Someone told me not to
A. Rarely (although this has been happening more often of late :)
Q. Everyone else is eating it
A. Rarely
Beck Diet Solution (BDS) - Get Ready
The first thing BDS has asked me to do is find a diet coach. I know how important it is. The problem is - I don't have anyone around me that I can ask to do this. My best friend is my husband and frankly asking him to do this would be a disaster. He's got too much of a 'vested interest'. Other people at work? Well besides the fact that 99% of them are men, and frankly I don't want to talk about PMS cravings and water gain with a man at all, much less one I work with. So, I've had to talke an alterantive approach. My diet coach is this blog. Hopefully someone will find it, follow along and help out. I'm also going to tie into some online forums. Although neither is a good as a real live person who can go to lunch with you and watch you order your salad instead of a burger, it's better then flying solo.
The next step is Choosing a Diet: I've done that... the SAMBODDY hybrid diet. I have it all written down on a paper. I'll transcribe it here one day. BDS also asks that I choose a backup diet in case I end up not liking this one. Ok then. BFL works :)
Also - modifications to the diet, unless it's an extreem emergancy, can only be made a week in advance. Changes to the plan are not allow - subsitutions (like food for like food) is ok but only if there is a valid reason. (because I want that is not a valid reason).
Next choosing an excercise program - done that (see previous posts).
And so we begin.
The next step is Choosing a Diet: I've done that... the SAMBODDY hybrid diet. I have it all written down on a paper. I'll transcribe it here one day. BDS also asks that I choose a backup diet in case I end up not liking this one. Ok then. BFL works :)
Also - modifications to the diet, unless it's an extreem emergancy, can only be made a week in advance. Changes to the plan are not allow - subsitutions (like food for like food) is ok but only if there is a valid reason. (because I want that is not a valid reason).
Next choosing an excercise program - done that (see previous posts).
And so we begin.
Two days down - 348 to go
All the weightloss honeymoon. I love it and hate it. I hate the struggle around day three where you body has finally realized that you mean business. It starts to get serious about hunger pains and cravings knowing now is the critical time. Most of the time when I can make it past the first week. I can make it for the next 18 weeks. :)
But then there's the benefit. A body that's been stuffed full of salty carby junk food reacts to good wholesome food by dumping gallons fluid that it was using to protect itself. The result? 4 lb loss in 2 days! I never thought I would be happy to see 216 : of course fluid loss can be fickle. I could just as easily rebound today and be a pound or two back up tomorrow. I've got to stay focused and not let that loss lull me into relaxing my diet and falling into the old pattern of lose lose then gain gain gain.
I didn't get any other structured exercise in last night, but I am still moving. I gave myself credit for 45 minutes of 'other' exercise for the hour and a half of hauling furniture and boxes down the stairs last night. The only downside to it all is that I was so exhausted from yesterday that I slept through my alarm this morning and missed the gym. I have my clothes with me here at work, but forcing myself to step away from my desk is harder then forcing myself away from the chocolate. I don't want to lose momentum. What I'm going to do is grab some cardio and yoga when I get home tonight, and make up the missed gym session on Sunday. Since Monday is a rest day anyway this should make it pretty easy to do.
Otherwise, on the surface things are going well. I've got all my food packed and have been sticking to my plan. I faced down many a temptation while at the store. The feast beast keep giving me excuses to have this or that. How I could 'skip' something I had planned in order to work it into my day. I said no to all of it. The closest I came to a compromise is, I picked up some all natural oat bars that I may sub for cereal next week. This week's meals are planned!
I also managed to say no to lunch with the guys. I love going to lunch with co-workers but I always manage to talk myself into eating something I could do without. Worse is the place they ad picked was a burger joint. Even if they had chicken it would have sat there sucking up the hamburger juice while it cooked - and then come with fries. I just don't need that kind of challenge right now. A few weeks from now I might be able to move to the looser version of the program but for right now I need to just say no - to everything.
Off to finish my lunch.
But then there's the benefit. A body that's been stuffed full of salty carby junk food reacts to good wholesome food by dumping gallons fluid that it was using to protect itself. The result? 4 lb loss in 2 days! I never thought I would be happy to see 216 : of course fluid loss can be fickle. I could just as easily rebound today and be a pound or two back up tomorrow. I've got to stay focused and not let that loss lull me into relaxing my diet and falling into the old pattern of lose lose then gain gain gain.
I didn't get any other structured exercise in last night, but I am still moving. I gave myself credit for 45 minutes of 'other' exercise for the hour and a half of hauling furniture and boxes down the stairs last night. The only downside to it all is that I was so exhausted from yesterday that I slept through my alarm this morning and missed the gym. I have my clothes with me here at work, but forcing myself to step away from my desk is harder then forcing myself away from the chocolate. I don't want to lose momentum. What I'm going to do is grab some cardio and yoga when I get home tonight, and make up the missed gym session on Sunday. Since Monday is a rest day anyway this should make it pretty easy to do.
Otherwise, on the surface things are going well. I've got all my food packed and have been sticking to my plan. I faced down many a temptation while at the store. The feast beast keep giving me excuses to have this or that. How I could 'skip' something I had planned in order to work it into my day. I said no to all of it. The closest I came to a compromise is, I picked up some all natural oat bars that I may sub for cereal next week. This week's meals are planned!
I also managed to say no to lunch with the guys. I love going to lunch with co-workers but I always manage to talk myself into eating something I could do without. Worse is the place they ad picked was a burger joint. Even if they had chicken it would have sat there sucking up the hamburger juice while it cooked - and then come with fries. I just don't need that kind of challenge right now. A few weeks from now I might be able to move to the looser version of the program but for right now I need to just say no - to everything.
Off to finish my lunch.
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