started dieting on May 15, 2020. Welcome to my journey. This is day 50 of my weight loss journey. I skipped ahead to day 16 of the Beck Diet by Dr. Judith S. Beck.

————— MY FOOD MEMO FOR SUNDAY, JULY 5, 2020 —————

My Daily Food Diary – Day (50) 16

Current Weigh In: As of Saturday, June 6 (Day 21) of my weight-loss journey, I weighed in at 250 pounds. I am at the same weight since finding out I was misreading my scale. My next weigh in is Saturday, July 11th.

AM Notes


Sunday Overnight Snack

  • None – 0 calories
  • Overnight Snack Calories = 0

Sunday Breakfast at 9:30 am

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Pkg of Instant Oatmeal with Raisins, Dates, and Walnuts – 180 calories
  • 1 Banana – 102 calories
  • Total Breakfast Calories = 282

Sunday Morning Break / Snack

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 2 Sticks of Sugarfree Gum – 10 calories
  • Total Morning Break Calories = 10

There were Krispy Kreme Doughnuts in the breakroom this morning. I thought a lot about them, but I didn’t eat one! This is the first time I’ve skipped a free snack at work. Yea Me! 

Sunday Lunch at 11:30 pm

  • 1/2 L of Water (8.45 fl oz) – 0 calories
  • 1/4 Bottle of Sparkling ICE, Black Raspberry (4.25 fl oz) – 1.25 calories
  • 1 1/2 Slices of Banana Nut Bread – 270 calories
  • Total Lunch Calories = 271.25

Sunday Afternoon Break / Snack at 3:30 pm

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Bacon Cheddar Bratwurst – 310 calories
    This was leftover from yesterday’s grilling. I also had half a dish of candied yams leftover, but threw them away instead of eating them for another 400+ calories.
  • 1 Hawaiian Sweet Hot Dog Bun – 130 calories
  • 1 Stick of String Cheese – 80 calories
  • 2 cups of cherries – 194 calories
  • 3 Cream Filled Cookies – 150 calories
  • Total Afternoon Break Calories = 864
    I got carried away. I could have eaten the yams and did better than this total.

Sunday Dinner

  • 2 Croissants With Butter – 660 calories
    That’s the last of the croissants in my house, so I won’t have the problem of wanting to eat them tomorrow.
  • Total Dinner Calories = 660

Sunday Dinner Break / Snack

  • None – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 0 + 282 + 10 + 271.25 + 864 + 660 + 0 = 2,087.25 calories as of 7:35 pm. 2,087.25 – 1,500 = 587.75 calories over my goal limit.

Perhaps I should be, but I am not disappointed that I passed my calorie limit. By goaling myself for less than 2,000, I managed to stay around that daily limit, which is recommended by most food sources. It’s not a dieting limit, it’s a maintenance limit, which means I won’t lose weight, but at least I won’t gain any. 

——————— END ———————

Back to the Beck Diet, Chapter 7, Week 3 – Go: Start Your Diet

  • Day 20: Get Back On Track. Yesterday I splurged and went way over my 1,500 calorie limit. Today, I resisted doughnuts in the breakroom at work. I would say I am back on track.
  • Day 21: Get Ready to Weigh In. Record your weight each week on the same day. I already do this once every Saturday.

A little insight

If overeating is a habit, one day in old habits makes it easier to slip up the next time. Yesterday I blew off my diet for the 4th of July. Today, I didn’t review my weight loss reminder cards before eating, which allowed me to lose control at the afternoon break / snack time (although I refrained from snacking at work). After work, I tend to overeat because I don’t have as much to distract my attention from food cravings. In comparison, I did reign in my calories from yesterday, going down 887.75 points.

Dieting takes discipline. By the looks of today’s food journal, it would seem that I am failing at this diet thing. However, I am glad for the accountability of recording what I eat. It is supposed to be a deterrent from eating what you shouldn’t since you’ll have to report everything you ate. I don’t feel embarrassed about what I ate because I know how much progress I have made. Yes, it might seem like I’ve failed, but I can see the big picture…

I have cut almost 900 calories from my typical workday just by chewing sugarfree gum instead of snacking and binging. By going to sleep earlier, I have trimmed my overnight calories from over 400 to zero. I have changed my typical breakfast of sugary cereals to oatmeal and gone from nearly 500 to less than 200 calories in the early morning.

Part of the Beck diet is celebrating your progress so that you do not become too discouraged when you have a setback  so that you can be motivated enough to keep pressing forward with your diet program.

I can notice and am glad for the progress I have made. Rather than shoot myself down for eating more than I planned today, I choose to realize that before I started dieting, I would have easily eaten well over 4,000 calories today. In retrospect, I have basically cut my daily calorie intake in half over the past month and a half. That’s quite an accomplishment for someone trying to lose weight with a food addiction.

I will take my kudos as they come. That’s called motivation.

Best of Mental Health and Wellness,


——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 49. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

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