I started dieting on May 15, 2020. Welcome to day 146 [24th day of 18 months till Web Dev Graduation – 1st day of Repeating the Beck Diet] of my weight loss journey.
From June 30th…
(today’s comments in blue)
So far, I have maintained the same weight for about two months. That’s not bad, but I would rather be losing a little. Previously, I made a fifteen-week meal plan. The other day, I bought the digital versions of the following books by Dr. Judith S. Beck.
Here’s what I’ve learned so far (Chapters 1 – 4)…
- Nearly two-thirds of adults are obese.
- Eating a reasonable breakfast and lunch is important to avoid overeating at night. This is a good revelation for me, since I tend to skip breakfast and snack at night. With the exception of late-night homework yesterday, I have been going to sleep just after class is over – around 11 pm.
Any reasonable diet will work if you have the right mindset. I thought I was in weight-loss mode when I began this journey, because I felt motivated to lose weight. I found that I was indeed unhappy with my weight, but I was not necessarily ready to do what it takes to lose weight. My first time reading the Beck Diet Solution, I slipped into counting calories just for the sake of having something to write in my blog. Eventually, I was not really controlling my eating, just writing down whatever happened to pass my lips. Since taking a break from blogging (not intentionally, only that I had a time management issue), I have found that I do have a desire to do what it takes for me to lose weight. That is a huge step forward.
Thoughts that lead you to unhealthy habits are sabotaging thoughts. Sabotaging thoughts encourage you to eat, increase your general stress level, sabotage your confidence, and allow you to disregard good advice such as that presented in this book. Helpful thoughts lead you to healthy habits. Responding to your sabotaging thoughts is a skill that you can learn to help you keep off the weight that you lose. Eating is not automatic (not involuntary). The beating of your heart is automatic.
Eating begins with a trigger – a situation that stimulates your thinking. There are environmental triggers such as smelling food. There are biological triggers such as hunger, thirst, or cravings. There are also mental triggers such as thinking about food or how you felt when eating or craving food. Emotional triggers are unpleasant feelings such as sadness, anxiety, frustration, or boredom; or pleasant feelings such as the emotional high of comfort eating. Social triggers include when people offer you something to eat and you feel that you cannot refuse, or when you want to be able to eat like everyone else.
The ability to identify triggers that evoke sabotaging thoughts that lead to unhelpful eating can empower you to limit your exposure to those thoughts and help you to change your response to those thoughts. There are several characteristics that can make dieting difficult:
- Confusing the desire to eat or chew, with actual stomach hunger;
- You dwell on food because you have a low tolerance for hunger and cravings;
- You overeat because you like the feeling of being completely full, as opposed the healthy habit of eating until you feel “full enough” – not so full that you might puke or so full that you “can’t move.”
- You fool yourself about how much you eat – as if the calories don’t count if you don’t count them.
- Comforting yourself with food – as opposed to using music, art, relaxation, or some other non-edible strategy. Unfortunately, food comfort is not lasting, so you have to eat more food to get that same or better feeling again.
- You feel helpless and hopeless when you gain weight.
- You focus on issues of unfairness, such as why other people can eat whatever they want and not gain weight, but you can eat sparingly and never lose a pound.
- You stop dieting once you lose weight.
Don’t start dieting until you are psychologically ready. The Beck “diet” does not start until day 15 of the program – that’s two weeks after you start your weight loss journey with this book. The stated reason is because you need time to build the skills that you need be successful losing weight.
I don’t think I was psychologically ready to start dieting when I began 5 months ago. I think this the reason I have switched to and from so many different diet plans, meal plans, and just plain binge eating. It was not until got on the scale a week ago and noticed that in spite of my not having posted an update to my weight loss blog in almost a month, I have managed to lose five pounds. It’s too bad that I gained 5 pounds before stopping the high fat diet. So now, my current weight is 256 lbs.
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Fast forward to my most previous post on my weight loss journey…
From September 16th…
I started this weight loss journey because I believed that it was possible for me to lose weight. Somewhere though, I lost the vision of my beach body and just started recording calories instead of controlling them. Today, I have a renewed motivation to reach my goal. I am going to use today’s photo as fuel for this fight. Since I’ve started a new career path, let’s see how I can meet my weight loss goal by the time I graduate my web development program (just in time for interviews). That gives me 18 months. Let’s call this day 123 (1). With any good pace, I’ll be a little more than half the person I am today.
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— MY FOOD MEMO FOR FRIDAY, OCTOBER 9, 2020 —
Totally Missed Breakfast
Last night I was working on homework. I set an alarm for 6:30 am, 7:00 am, and 7:30 am, just in case I pressed the snooze a few times. I went to sleep around 3 am. When I woke up, it was 8:30 am! I had to be to work at 8:45. Thankfully, it’s not far. I clocked in at 8:47. Oh, so, I have not posted in this topic for several days. I have been working and taking night classes. Between work, school, single parenting and homework, I have not had much time for extracurriculars. I knew that this would happen eventually. I am going to do my best to post when I can. Unfortunately I will not be able to post every day like I was doing.
Friday, 11:30 am Lunch (500 + Missed Breakfast = 1,000 calories allotted): at work. I eliminated my morning snacks to cut some calories out of my day.
- 3/4 Small Bottle of Sprite – 140 calories. Who drinks 3/4 small bottle of Sprite? I would have drank it all if 1/4 of it had not spurted out when I opened the mostly frozen bottle.
- 1 Bottle of Water – 0 calories
- 6 Red Vines Licorice twists – 200 calories
- Total 11:30 am Lunch calories = 340 (650 calories under allotment)
Friday, 2:00 pm Snack (1) (100 + Lunch leftover = 750 calories allotted). After work, I went to a local ice cream shop with friend. We sat in chairs outside for fresh air and social distancing.
- 1/2 Cup of Strawberry Froyo With Fresh Strawberries and Small Hershey Kisses – 400 calories
- Total 2:00 pm Snack (1) calories = 400 (350 calories under allotment)
Friday, 4:00 pm Early Dinner (500 + 2:00 pm Snack(1) leftover = 850 calories allotted)
- 1 Glass of Kool-aid – 120 calories
- 1 1/2 Pieces of Fried Fish – 400 calories
- 2 Small Baked Potatoes With Margarine – 300 calories
- Total 4:00 pm Early Dinner calories = 720 (130 calories under allotment)
- I did not write down the clock times, but I also ate a lot of mints throughout the day: maybe it was around 200 calories worth.
Total calories consumed: 340 + 400 + 720 + 200 = 1,660 as of 7:17 pm
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Charity: Water Campaign
On Saturday, September 6, 2020, I became a Spring Member, pledging a donation to charity: water every month. I also started a fundraising campaign for charity: water called, “Songs For Water.” This fundraiser is to help charity: water build the much needed water projects around the world. Read my post about this. With just a little work, we’ve already raised enough money to give water to one beautiful life for an entire year! Your support really goes a long way. We have 82 days left before this campaign ends. Let’s smash this goal!
Gotta get back to my homework. Big test coming up. Best of Mental Health and Wellness,
Send a tip to Shenica R. Graham
Freelancing is hard work. Thanks for the tip!