I started dieting on May 15, 2020. Welcome to my journey. So far, I had maintained the same weight (250) for two months. Then I found the Beck Diet. I have lost 2 pounds since beginning to read 2 books by Dr. Judith S. Beck about her diet plan.
Yesterday, I decided to start counting calories again since my backup diet costs too much for my journey right now. Today I went to the grocery store to get ingredients for meals on the African Heritage Diet.
No surprise, much of what was on the list was not available (or at least not obvious) at the stores I went to. I might have to find an African or Asian store to shop from. Maybe that’s too involved. Once again, dieting is seeming like too much work. I am about ready to just take calorie counting and common sense for a spin.
Back to the Beck Diet, Chapter 5, Week 1, Day 4: “Give Yourself Credit”
This chapter asks you to create a credit account. Put money in a jar every time you do a positive behavior. After a few weeks, take the money and treat yourself to something nice. Tell yourself “Good Job” when you complete tasks recommended in the book.
Four days and no sign of a meal plan. I’m going to skip ahead in the Beck Diet book to see if there are any hidden costs involved.
- Day 5: Eat Slowly and Mindfully. Give time for the “I’m full” message to get to your brain so that you can stop eating.
- Day 6: Find a Diet Coach. (Dr. Beck is going to be my virtual coach via her books; but I still need a live person I can talk to for help, encouragement, and accountability.) It can be a family member; better still, a family member who also want to lose weight, so we can be each other’s coach. Great! I pick Mom. It can also be a support group, even an online group. Maybe I’ll find one of those.)
- Day 7: Arrange Your Environment. Food out of sight is food out of mind – and out of temptation. Use smaller utensils and plates to help control portion sizes when eating. Get rid of food that will tempt you go off your diet (I get this, but I spent a lot of money on food and don’t have food money to waste. I will have to eat what I have first, then buy what is better.)
Chapter Six, Week Two, “Get Set: Prepare to Diet”
- Day 8: Create Time and Energy. Literally schedule time for dieting.
- Day 9: Select and Exercise Plan. With the threat of COVID-19, the gym near me has been closed for several weeks. Now, it’s open with social distancing rules. I can walk the treadmill a few times a week.
- Day 10: Set a realistic goal to lose, let’s say, 5 pounds. Then after losing 5 pounds, set another goal to lose another 5 pounds, until you reach your goal weight.
- Day 11: Differentiate Between Hunger, Desire, and Cravings.
- Day 12: Practice Hunger Tolerance.
- Day 13: Overcome Cravings. Remember that thirst can mask as hunger. Drink a low-calorie beverage instead of having a high calorie snack.
- Day 14: Plan For Tomorrow. Today, I have to write a food plan, much like the one I wrote before ever hearing of Dr. Beck’s books. I just realized that since Dr. Beck claims her program will work with just about any diet program, I can use the diet plan that I created (with a few modifications) and see how it turns out. I will skip the fasting portion – since the Beck Diet warns against skipping meals.
My revised meal plan (I’ll call it the Graham Diet) will include plenty of fruits and vegetables (good thing I stocked up today) with meals during breakfast, lunch and dinner, and a fruity snack after each meal. I will set my starting calorie limit at 1,500. Unlike my initial plan, I will be cognizant and disciplined about what kinds of foods I eat and what I drink. I will not just eat small portions of unhealthy foods.
Well, now that’s settled, I realize that tomorrow is American Independence Day and there could only be two other days worse to start a diet plan: that is, Thanksgiving and Christmas. There will be flame-grilled meats, loads of side dishes, and probably not much of a salad in sight. Plus, I am off work tomorrow, so no 5 hours of steady motion. O.K. though; I can deal.I will plan to have my usual breakfast at 7:00 am, of Oatmeal with dates, raisins, and walnuts (140 cal.); a salad at 11:00 am (15 cal.) with dressing (100 cal.) for lunch; and a reasonable taste of what’s cookin’ tomorrow for dinner (whenever it’s ready) (up to 1,245 cal. (that’s 1,500 – (140 + 15 + 100 = 255 cal.))).
That’s it for day… (we’ve fast forwarded to) fourteen. Tomorrow will be day 49 of my weight loss journey and day 15 of the Beck Diet (Chapter 7, Week 3).
Best of Mental Health and Wellness,
——————— END ———————
Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 45. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!