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Tomorrow is weigh-in day and I am starting to get nervous. Yesterday I felt I had lost some weight but today I feel bloated and anxious about the weigh-in. What ever it says I am staying on Induction and moving forward because changing my life is a matter of life and death to me. With diabetes I am at much higher risk of amputations, kidney failure and going on dialysis, heart failure and even cancer all of which mean a significantly shortened life. I don't want to die early - I don't want my children to be left without a mother and I don't want my husband to be left without a wife(besides I put a lot of time into training him!). So what ever the scale says I move forward w/Atkins and my exercise plan and I keep doing the Beck Diet Solution tasks. Happy Easter everyone and stay away from that chocolate!
The Beck Diet Solution task for today is to fill out My Cravings Rating Chart. Column 1 Heading Day/Time under that - How uncomfortable did the craving get on my discomfort scale (0-10)? Under that - How long did it last? Under that What anti-craving techniques did you use? Under that repeat Day/Time etc., etc.
Now the author lists some anti-craving strategies:
1. Label it. This is just a craving and it is not an emergency.
2. Be firm. Tell yourself you are absolutely not going to give in to it and you want to strengthen your resistance muscle not your giving in muscle.
3. Tell yourself you have No Choice! that you are not giving in to the craving - if you waver the feeling will intensify - if you tell yourself there is no choice it should weaken.
4. Imagine the entire picture if you were to give in to the craving including the weight gain you might have and the feelings of hopelessness when you gave in again.
5. Remind yourself why you want to withstand the craving - read your advantages of losing weight list.
Behavioral Techniques
1. Distance yourself from the food you are craving.
2. Drink a low or no-calorie drink.
3. Use a relaxation exercise.
4. Focus on something else and distract yourself.
The author also listed a distraction activities list - I will post it next time because this is getting so long.
Diet Calendar Entries for 04 April 2010:
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1509 kcal
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Fat: 126.61g | Prot: 59.10g | Carb: 39.72g.
Breakfast: Egg, Butter, Splenda, Baking powder, Flax seeds. Lunch: Newman's Own Olive Oil, Avocado, Lettuce, Kraft Mayonnaise, Eggs. Dinner: Cucumber, Lettuce, Butter, Green beans, Ground Beef. more...
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2597 kcal
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Activities & Exercise:
Resting - 16 hours, Sleeping - 8 hours. more...
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 Comments
Good Luck w/your weigh in tomorrow. I'm routing for ya.
04 Apr 10 by member: rebecca319
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How are your blood sugar #'s while you are on induction? I am just so proud of you for taking this major change in life for your better, and the benefit of your loved ones having you around - healthy and well! Please remember, everything you do for yourself - is a choice. And your stomach doesn't know the difference between an oreo cookie or a piece of steak. It knows fats, carbs and proteins...and that's all it knows. You have choosen LIFE - and life more abundant! Well done...keep up the good work!
04 Apr 10 by member: jsfantome
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Thanks rebecca for your best wishes. Jafantome my blood sugars have been great. Thanks for the supportive comments.
04 Apr 10 by member: Multiplicity1
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Sweety, diabetes is scary, and yes, it does put you at risk for scary things, but you're taking the right steps to keep from facing the worst of it. Remember: every time you drop 10% of your body weight, you do your body a huge favor. Keep an eye on those blood sugars (which you're doing), be wise about what you put in your body (watch your fats and cholesterol, too, and when you have carbs, try to choose veggies, fruits, or whole grains, rather than processed ones). I know you're motivated to get all the weight off, but having too big a goal can be discouraging... so as you get off big chunks, if you stall out for a while, don't worry. Just coast for a bit, enjoy the fact that you've made a positive impact in your health for your tomorrows, and then get back on the horse and go forward. You can do this. I know you can. And the diet and physical activity you're doing are going to be a huge help to helping you keep all the complications of diabetes at bay.
I'm seeing a nutrionist because I have insulin resistance (I've got PCOS and am at very high risk of developing diabetes, but haven't yet, but I take metformin for my PCOS, and that likely helps keep the diabetes at bay, too), and I've done Atkins & South Beach. I'd be more than happy to pass on what I've learned and what I'm learning if you want. I'm no substitute for your own doctor or a trained medical professional, but I'm willing to dig, and ask if I don't know. :)
04 Apr 10 by member: HuMJah
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