No one ever died from an itch
In one of my favorite podcasts, Zencast, the host, Gil Fronsdal made a comment when speaking about meditation: “No one ever died from an itch”. He was talking about living with an itch while meditating, rather than scratching it. Not only to preserve your posture while meditating, but also to train your mind and your awareness, that you can deal with an itch or a compulsion without giving in. He brought up the value of that in the context of an addict-you can learn to observe your compulsive thoughts without having to act on them. Keeping this in mind has really helped me this last week with resisting the temptation to eat to deal with the stress I’ve been under. I’ve been trying to stay focused on work, but financial and work stress have brought on the compulsion to eat rather than deal with those issues. Instead of caving in, I’ve been focused on using the Beck Diet Solution to stay aware of why I want to lose weight, and I keep repeating “No one ever died from an itch” whenever I feel the compulsion to go stuff my face. So far, it’s really been helpful, along with meditation and exercise in management of my stress.
Posted by Matt on 02/28 at 10:06 AM
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Beck Diet Solution Day 8
Create Time and Energy
This has definitely been a challenge. It’s important to create the time to exercise, meal plan, make and read response cards, take extra time preparing meals, talk to your diet coach, etc. You also need the energy to do those things and incorporate them into your daily life. I’ve done a pretty good job so far in setting aside time to exercise (I get up at 4:45 a.m. to meditate, exercise and stretch), I try to dedicate time to plan meals and I have fallback meals that I keep supplies on hand for so if I’m in a bind for time I can throw together a healthy meal quickly. So far so good, although I do have times when I try to convince myself to skip exercising to get caught up on work, or I’m too tired, or whatever. However, skipping exercise is not an option. Eating unhealthy food is not an option.
I’ve read my response card twice today.
I sat down to eat every time, and did eat slowly and mindfully this morning at breakfast and again at lunch
I gave myself credit for healthy behaviors, specifically for exercising six days last week and resisting brownies and candy at the in-laws on Valentine’s Day..
I’m working to continue making time and energy to exercise and meal plan.
Posted by Matt on 02/16 at 06:03 PM
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Weekly Check In-Week 7 back OP
Last week I lost 5.5 lbs, bringing my total since January of 2008 to 54.5 lbs, and my total since restarting WW in January of this year to 24.5. I exercised six days last week, earning 38 APs and went over my daily points target once, although not much and only “borrowed” 5.5 points from my “Weekly Remaining” points.
Posted by Matt on 02/16 at 05:57 PM
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Major NSV for me last night.
I had a major NSV (Non Scale Victory for anyone not on Weight Watchers) yesterday. We went to the in-laws for dinner, and I really struggle with not overeating there. I feel a little disconnected, it’s really loud, and there’s always way more food than necessary, and often it’s not terribly healthy food (pizza is a favorite). Last night, MIL made pot roast and vegetables, though. I had set a goal of only filling my plate once when I’m there, and no sweets at all. Last night was the first time that I stuck to my goals, thanks in part to the Beck Diet Solution. I put a memo on my blackberry with my advantages of losing weight, and I read it a couple times during the evening. I filled my plate mostly with broccoli, but also with two red potatoes, 1/4 cup of corn, about 1/2 cup of carrots, and 6 oz of roast beef. I ate it slowly and enjoyed it, and just kept reminding myself that I didn’t need seconds. I also avoided the candy and brownies, and resisted them all evening. Going over there can be really stressful for me, because quite often, once I start eating certain foods like pizza, I’m powerless and can’t stop until I feel uncomfortable, and sometimes not even then. Instead, I felt satisfied, didn’t regret what I ate, and felt better physically after coming home.
Posted by Matt on 02/15 at 10:00 AM
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Beck Diet Solution Day 7
Arrange Your Environment
It’s important to remove food temptations as much as possible, and where you can’t remove them, try to rearrange your environment to make them less tempting. Move tempting items to a high shelf or out of site, get rid the food items that are really triggering, ask for help from your family at home and your coworkers at work.
I work from home, so my office and home are the same environment. The kitchen is just a few steps away, and I can actually see the fridge from where I’m sitting right now. I’ve removed the really triggering foods I used to keep around, like Red Vines, cookies, chips, etc. My wife like to keep those things around some times (although Red Vines are off-limits-they are far too tempting for me, and once I start, I can’t stop eating them), so when she buys foods that are tempting, we also keep healthy snacks like fruit around, and keep the cookies, chips, etc. in the cupboard out of sight.
I’ve read my response card once so far, and will read it again this afternoon.
I sat down to eat every time, and did eat slowly and mindfully this morning at breakfast and again at lunch
I gave myself credit for healthy behaviors, specifically for exercising every day this week, and not snacking yesterday afternoon when I really wanted a snack that would have gone over my points for the day.
I’ve arranged my environment to remove and minimize my temptations as much as possible.
Posted by Matt on 02/11 at 12:55 PM
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Weekly Check In-Week 6 back OP
Last week I lost 2.5 lbs, bringing my total since January of 2008 to 49 lbs, and my total since restarting WW in January of this year to 19. I exercised every day, although I only did cardio on Saturday and only did yoga on Sunday. I did struggle emotionally a bit over the weekend, but I did not resort to eating to avoid my emotions.
Posted by Matt on 02/09 at 07:52 PM
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Beck Diet Solution - Day 6
Find a Diet Coach
First of all, I’ve been incredibly busy and haven’t been keeping up with the Beck book as I should. I’ve been doing well with staying OP, eating right at my target points and exercising at least 6 days per week, though. I do want to make sure the weight loss sticks this time, though, so I need to make sure I’m taking care of the emotional aspects of eating as well as the physical ones.
The purpose of finding a diet coach is to have someone you can be accountable to, turn to for problem solving and support, and rely on to remind you of your goals, etc. It’s really tough to lose large amounts of weight by yourself, and having someone to rely on for support can be a huge factor in your success. It makes it tougher to minimize, make excuses, justify bad eating habits, and gives you someone to look to for help when you are going into a dangerous situation (like going out to dinner unexpectedly) or feel like you just can’t do this anymore.
To this end, I’ve actually chosen several sources to act as my diet coach. I post on the GOAD and Spiritual Space boards on the Weight Watchers site frequently and use the boards for support. I also touch base via email with another guy from WW who lives here in Denver. My primary “diet coach”, though, is the men’s support group I belong to. We meet every Monday and I give an update on my WW progress for the week-how much I’ve lost, how many times I’ve exercised, and how many times I’ve eating outside of my WW eating plan. I also call each of the guys in that group at least once a week, and if necessary, talk about any food/exercise/diet issues.
I’ve read my response card once so far, and will read it again this afternoon.
I sat down to eat every time, and did eat slowly and mindfully this morning at breakfast.
I gave myself credit for healthy behaviors, specifically for resisting eating outside of my food plan yesterday. I was struggling emotionally and desperately wanted to eat, but resisted the temptation and ate only at meal times.
Posted by Matt on 02/08 at 10:05 AM
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Weekly Check In-Week 5 back OP
I actually forgot to post an update for last week. I lost 1 lb for week 4, and last weekI had another good week, although there were a few struggles. I borrowed DW’s car on Monday and fuel filter went out, causing me to lose almost 2 days of work.
I was down 3 lbs, bringing my weight to 240.5, down a total of 46.5 lbs since January, 2008. I exercised 6 out of 7 days, and did not go off my eating plan at all last week.
Posted by Matt on 02/02 at 08:06 PM
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Nine Cold, Hard Weight-Loss Truths
Found this article via the Weight Watchers GOAD message board. (thanks mamacin)
An excerpt:
9. This is not a diet; this is your life.
The diet industry would have us all think that we can lose weight fast, and that’s that. But most people who maintain their weight understand that eating and exercising are not temporary conditions, to be dumped once a pair of jeans fit. Instead, they are lifestyle choices, and ones to be made for the long haul.
Mostly, it’s common sense, but it’s a good reminder that there is no magic pill, no miracle 10 minutes per week video. The only way to lose weight is to burn more calories than you consume. The only way to keep it off is to stay diligent. Exercise is your friend.
Posted by Matt on 02/01 at 11:14 AM
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