Beck Diet Solution – Day 5
Cross posted at antimattr.net
Eat Slowly and Mindfully
There are some good benefits to eating slowly and mindfully: when you eat slowly, your brain has time to register that you feel full, and when you eat mindfully, noticing and enjoying every mouthful of food, you feel more satisfied when you’re done eating.
This is a big challenger for me. I’ve been a fast eater all my life, and I tend to go numb and eat mindlessly. This exercise is actually what sparked the renewed interest in Zen for me-all too often I get distracted, lose focus on what I’m actually doing, and drift off into my own thoughts. When I’m eating and this happens, it’s easy to over eat, to feel unsatisfied even though I’ve actually taken in enough sustenance. Part of my goal in sitting zazen every morning is to learn to be mindful of myself, my body and my feelings. My goal for each meal is to slow down, enjoy every bite, and pause every few bites to drink some water, put my utensils down, and be mindful of how full I’m feeling.
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 doing 60 minutes on the elliptical even though I really, really didn’t want to, and for taking the time to prepare steel cut oatmeal with blueberries, a tsp of honey and a touch of cinnamon, rather than the chocolate covered donuts my daughter had for breakfast.
Running work out started great, end with some searching
in Exercise confessional, Fitness & Exercise, Weight Loss
as lost, running, weight loss
I did it. It was a real victory for me to do the speed work. What is speed work? It is a running work out where you go to the track, run 1 or 2 times around at a particular pace. Usually your 5k or 10k race pace. You do it like weight lifting, with reps. I did 6 reps at my 5k pace which was waaay faster than I imagined I could run. My new program calls for more of this type of training because I don’t want to spend all my time running. It is a more specific running program to take advantage of the limited time that I have. Many call these work outs, “quality runs”. In between each 5k pace lap I did push-ups, crunches, and lunges (oh lunges are evil but they are so good for you). It was a very taxing time.
You may be asking yourself, “So what does that picture have to do with this post?” Let me tell you. The track is a little over a mile away from my work. I ran there so when I was done I had a cool down run going back. After my run; I get to my office, gather my stuff, feel around in my pockets and, “Arrgghh, my keys, where I are my keys. I can’t find my keys.” Thus, I put this picture up. I lost my dang keys during my runs. It was 6 pm at this point, fog had rolled in really heavy and it was also dark now. I had to go back track my route with very tired legs to try and find my keys. I walked and walked and walked in dense fog with a flashlight keeping my eyes peeled for the keys. They turned up at the track where I was doing the crunches. Wow, so happy I found them.
As a side note, it was a personal victory for me also that I did not get angry and all pissed off that I had lost my keys. I stayed calm and collected and figured I just needed to back track to find them. This is huge for me. Normally I would have gotten really mad and maybe made an excuse to go eat bad bad yummies. In my mind though I thought I would go out to eat somewhere. My lovely and wonderful wife drove 20 minutes from home just to help me find the keys. I found them by the time she got there so she just drove me back to my work. She had already eaten so I put away the idea of going out to eat. Ended up eating 1 cup of egg beaters, 2 extra thin corn tortillas, 2 pieces of toast, 1 piece of light string cheese, and veggies. Very tasty I must say.
Weigh-in: Year 3, Week 33
Yes, this is a few day’s late, but our regular WW meeting was cancelled due to icy road conditions (here in Texas, that means lots of accidents as almost nobody knows how to drive on ice; rule of thumb: you can’t). I ended up going to a meeting near work on my lunch hour today.
Now, I know I made that challenge last week and I did track all of my food, but I did not stay within my points. I had failed to recall that our planned weekend trip to Austin would fall during last week. Thus, I was guaranteed to enjoy myself and go beyond my means (points-wise).
As it turns out, I had maintained my exact weight (neither gaining or losing). This I count as a victory as I had done some major overtime this week and they had ordered in thin crust pizza so that I ate it three days in a row. Perhaps if I had chosen more wisely, I might have had a loss this week.
So today I pick up a sandwich at Jimmy John’s for lunch and consume the thing before I checked the points. I had eaten half my daily allowance in that one sandwich (the Beach Club which though it contained turkey, lettuce, tomatoes, bean sprouts and cucumbers, it also contained provolone, avocados and regular mayo). Had I known the points value, I would have eaten half and saved the other for lunch today.
I’m putting my challenge on hiatus for this weekend. Though I am not a sports fan, I have been invited by a very good friend to join them for a Super Bowl party. So, it will not be easy to stay on program and I’m giving myself a week off. I’ll let you know how I do after next week’s weigh-in.
Also, I’m only a few weeks away from taking some updated photos. I’ve taken them at almost exactly every 35 weeks. The last one at week 105, so the next one, week 140, is three weeks away. I hope to see a greater improvement as I’ve been streamlining thanks to all of my running.
Speaking of which, I did a 3 mile run this evening to give me some points for dinner. Not my best time, but I’m keeping it under 34 minutes, which is pretty good for me.
Until next time, Go (insert the name of one of the teams at the Super Bowl that you may have some interest in seeing win)!
Starting weight: 319.0 lb
Previous weight: 270.2 lb
Current weight: 270.2 lb
Current loss/gain: -0.0 lb
Total loss/gain: -48.8 lb
Distance to 60: 11.2 lb
Distance to WW Goal: 20.2 lb
Cross-posted to WebCudgel.com
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