Weekly Check In-Week 12 back OP
I actually gained 1.5 lbs this week due to struggling with emotional issues and attempting to deal with them using food. I was basically off Weight Watchers the entire week and only exercised 3 times. I am back on as of today and trying to refocus.
Posted by Matt on 03/23 at 06:19 PM
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Beck Diet Solution Day 10
Set a realistic goal
Setting attainable goals is important to staying motivated. Too big of a goal can be intimidating and daunting, and you may give up before you get there. The goal of this exercise is to set a realistic, short-term goal, and 5lbs is suggested. I have set my short-term goal to lose 5 more lbs. No deadline or timeframe, I just want to get to 225.5. At that point, I’ll set another 5 lb goal.
I’ve read my response card once so far today.
I sat down to eat every time, and did eat slowly and mindfully last night at dinner, this morning at breakfast and again at lunch.
I gave myself credit for healthy behaviors, specifically for getting back on track yesterday and back to my full exercise schedule today.
I’m working to continue making time and energy to exercise and meal plan.
Posted by Matt on 03/12 at 12:04 PM
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Nana korobi ya oki (fall down 7 times, get up 8)
nana korobi ya oki is a Japanese proverb that translates roughly as “fall down 7 times, get up 8”. Well, I fell yesterday, and fell hard. I’m feeling a ton of stress personally, professionally and financially, and yesterday I made some sad choices in a very misguided attempt to deal with my feelings using food. Of course, those problems are still there, and I only caused myself guilt and regret. I’m still struggling today, but I have made a conscious choice to do whatever it takes today to resist eating or acting out any other way to deal with those feelings. They are just feelings, and I refuse to let them own me. I will call my diet coaches, do an exercise out of The Beck Diet Solution, and anything else I have to in order to stay on program. My life, my health and my sanity are worth more than any food.
The lesson that I’m learning is that I need to focus on the process. I’m struggling in part because I’ve already skipped two days of exercise this week, I haven’t been posting on the Weight Watchers boards much, I haven’t been doing the exercises from The Beck Diet Solution, and I haven’t been making daily phone calls to the guys in my support group. Losing 130 lbs is a huge task, and I cannot do it alone. Heck, I can’t even really control whether the weight comes off, but I can control what I eat today, whether I exercise or not, and whether I use the tools I have available to assist me. I need to surrender to the process and stick to my program.
Today, I get up again. And if I fall, I will get up yet again. I will persevere-the stakes are too high to give up.
Posted by Matt on 03/11 at 11:58 AM
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Weekly Check In-Week 10 back OP
Last week I lost 1.5 lbs, bringing my total since January of 2008 to 56.5 lbs, and my total since restarting WW in January of this year to 27.5. I exercised five days last week earning 27 APs and went over my daily points target one time.
Posted by Matt on 03/09 at 11:49 AM
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Weekly Check In-Week 9 back OP
Last week I lost 3.5 lbs, after actually having a gain of 3 lbs last week, bringing my total since January of 2008 to 55 lbs, and my total since restarting WW in January of this year to 25. I exercised three days last week (due to having a cold), earning 15 APs and didn’t go over my daily points target..
Posted by Matt on 03/02 at 04:59 PM
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Beck Diet Solution - Day 9
Choose an exercise plan
Exercise is a very important factor in losing weight for me. It helps me manage and reduce my stress, makes me feel better, reaffirms my commitment to living a healthy lifestyle, and in general, I struggle far, far less on days that I exercise than I do on days that I don’t. I’ve developed an exercise plan over the past year that I like and will stick to.
The plan is:
Mondays: 60 minutes of cardio (elliptical), lift weights for 30 minutes
Tuesdays: 60 minutes of cardio (elliptical), yoga for 30 minutes
Wednesdays: 60 minutes of cardio (elliptical), lift weights for 30 minutes
Thursdays: 60 minutes of cardio (elliptical), yoga for 30 minutes
Fridays: 60 minutes of cardio (elliptical), lift weights for 30 minutes
Saturdays: 60 minutes of cardio (elliptical)
Sundays: yoga for 60 minutes
Yoga on Tues & Thurs is from the Biggest Loser Weight Loss Yoga DVD, which focuses on core strength and gives your legs a really good workout-I generally get a pretty sweat going. Sunday yoga is using a Rodey Yee DVD and is much less physically intense-lots of stretching, not much in the way of sweat. Instead of having a day of complete rest, I thought it might be good to just get my body moving and work on flexibility, which doesn’t stress my body much.
I’m also planning on increasing my spontaneous exercise by playing soccer with my daughter and spending more time outside playing with her-riding bikes, etc. In addition, since spring is just around the corner, I’ll be spending quite a bit of time out in the yard doing yard work.
I’ve read my response card once so far today.
I sat down to eat every time, and did eat slowly and mindfully last night at dinner and this morning at breakfast
I gave myself credit for healthy behaviors, specifically for not eating pizza last night at the in-laws when I really, really wanted to.
I’m working to continue making time and energy to exercise and meal plan.
I planned my exercise program, scheduled time for it, but did not exercise this morning due to recovering from a cold, but will pick up the full plan starting tomorrow.
Posted by Matt on 03/01 at 09:42 AM
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