Catching up with Dr Beck

Well this week should be my last week on the Beck Diet Solution. It isnt. I've been off the rails for the last 3 weeks so I'm restarting on week 4 tomorrow. This morning though, I reviewed what's been going on so far and what has worked for me.

1) Skipping meals does NOT work for me

2) Planning out every minute of the day does NOT work for me

3) Planning out my food in detail in advance does NOT work for me

4) Allowing flexibility DOES work for me

5) Tracking what I'm eating DOES work for me

6) Exercise DOES work for me

7) Talking to myself and talking about myself DOES work for me

8) Communicating with others DOES work for me

9) Allowing myself to slip up or fail occasionally DOES work for me

10) Looking at the trend of the scales rather than the actual numbers DOES work for me

Now I'm not sure what the next few weeks have in store for me with the plan but I know some things will be happening.

• I will take the opportunity to look at my body in the full length mirror and point out which bits I like
• I will take the chance to write my body a letter and then have my body write me a letter
• I will allow myself flexible goals and keep them written somewhere so I can refer back to them
• I will be focussing on getting back on the horse after I fall off - not allowing myself to roll further away

I can do this. I can lose weight. I can get to a point where I am fit and healthy and happy with myself. I can learn to love myself no matter what. I will do it.

a fortnight later.......

I posted the below on my weight loss site this morning. I've been missing in action for a long time now and I think it's time to call a halt to that slide. So below is the plan for this week. I have to stop letting things get me down. I have some options. I am going to reread the Dr Beck solution thus far and recap on what's working and what doesn't. I will also read what I should've been doing over the last month and see what will/won't work for me. Then I'm going to reread my affirmations and my notes to myself and see where I've been lying to myself.....

I have my food planned for today and today is the basis for the rest of the week to be honest. I've got a bad headache but I think that's due t weather and hayfever rather than anything more horrible and there's ways around it anyway.

So this week is going to be a good week. I will record a loss and I will maintain a sensible diet.

I went AWOL over the weekend for a variety of reasons. Let's just say it was a good weekend in some ways and a bad one in others. Overall though I think it was a turning point.



The main thing is I'm now set up for this week. I have food, I have vegetables, I have protein, I have carbs, I have what I need to construct a decent balanced diet. I have food in the fridge, freezer and pantry. I don't need to be topping up or looking for other things.


I also have an exercise plan. I'm writing down here so someone can ask me if I stick to it.


Monday - nothing formal but was walking for bout 90mins this morning
Tuesday - run - going to try for 5k but we'll see.
Wednesday - gym - probably without treadmill apart from warm up but if I feel like it I'll do the full routine. So 40mins treadmill is dependant on how I feel, but 40mins weights and 20mins crosstrainer is definite.
Thursday - nothing formal
Friday - run (either in the air or in the gym, but if I run on Wednesday probably won't on Friday)
Saturday - cycle - with packed lunch so fairly dependent on weather as to how long of a cycle!!
Sunday - run - in the air.


As you can see as it goes towards the end of the week it gets a bit more fluid, this is because I'll be assessing how I feel and if I don't complete this because I feel stiff or overtired that's fine. I want to lay it out and see how I get on rather than aiming low and feeling disgruntled.


As for food - well I have an apple and pear every day for snacks so that's 2 portions right there of f&v. As long as I add in another 2 to both lunch and dinner I'll be ok. I'm aiming for either porridge or eggs for breakfast, a lunch with a good amount of protein in it to stave off cravings in the afternoon, a snack after work - well about 4pm cos I'm in work til 6 today & tomorrow - and then dinner for 7ish - again with protein. I've gotten into a bad habit of having very carb heavy lunches and dinners and it's playing havoc with my cravings so we're cutting down again. not cutting out, just trying to get more of a balance going on.


This is what today looks like so pretty good allround.


Percent Calories From:
Carbohydrate (56%)
Protein (18.6%)
Fat (25.4%)
Alcohol (0%)


And I've still got 120cals to play with if I want something else.


I amy or may not post every day what the nutritional content is, but I will try and post every day on the 'how are we doing' cos I think that's one of the signs I'm slipping off the rails - when I don't post on there..........So I'm back firmly on the wagon. Sorry for the essay but I just needed to write all that out I think.......

Sick again

I just sent the below in reply to a good friend online who is worried about me being ill again. I am ill - been suffering with a raging temp all day Sat/Sun and today I'm so tired it's just not funny. So I think I need to plan out an attack on my health and look at supplements and health things - a trip to the library to see what kind of info they have might be in order........

I feel lousy today as well - I just went to Sainsburys to shop and it took twice as long as usual and now i want to go back to bed....after spending a good 14hrs there already last night.

I've started taking a vit & min supplement but think I might do some reseach on what else I can do. I've just opened a pack of peppermint tea to see if I can avoid coffee for a bit and I've stocked up on f&v and healthy food for the next week. I think I will allow myself some lee way on the cals for this week and see how I feel when I eat concentrating on what's tasty and nutritious........

There's a good iron content in the supplement but I can't help thinking iron is something I'm missing anyway.......so I'm looking up veg and stuff to help with that. Red meat just isn't feeling at all good to eat at the minute.


So any ideas or advice you have I'd be really grateful for.


I also think I need to start getting out in the fresh air again - the last week I've been inside so much it's not funny. Even if I start off with a 10min walk or something while I'm so knackered it might help.