My Weight-Loss Journey Day (49) 15

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.

The other day, I decided to start counting calories again since my backup diet costs too much for my journey right now. Although I went to the grocery store to get ingredients for meals on the African Heritage Diet, many of the items could not be found. I decided to return to my original diet plan, recording what I eat and drink every day.

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

  • Day 15: Monitor Your Eating explains the benefits of writing down what you eat. It helps you stay accountable to your diet plan.
  • Day 16: Prevent Unplanned Eating.
  • Day 17: End Overeating.
  • Day 18: Change Your Definition of Full.
  • Day 19: Stop Fooling Yourself. Don’t underestimate your portions – weigh or measure the food you are eating for accurate calorie counts.

Now this is fitting, Day 20 is “Get Back On Track.” Since I already know that I am likely to go over my calorie limit tonight with it being Independence Day and my family is cooking out, I will save Day 20 for tomorrow. This is part of the Beck Diet – to plan when you will splurge and not have it be a spur-of-the-moment thing that you will feel guilty about. When your splurge is planned, then you can plan to get back on track as soon as possible.

————— MY FOOD MEMO FOR SATURDAY, JULY 4, 2020 —————

Happy Independence Day!

My Daily Food Diary – Day (49) 15

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

AM Notes

SATURDAY FOOD & DRINKS

Saturday Overnight Snack

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • Overnight Snack Calories = 0

Even though I woke up around 4:30 am and was hungry, I drank water and did my daily devotional, then went back to sleep.

Saturday Breakfast at 8:30 am

I had planned to eat oatmeal, but opted for a croissant instead (Beck calls it unplanned eating when you eat what was not previously on your menu). Since I did not have to work, I went back to sleep.

  • 1 Croissant – 330 calories
  • 1/4 Bottle of BODYARMOR Fruit Punch (7 fl oz) – 52.50 calories
  • Total Breakfast Calories = 382.50

Saturday Morning Break / Snack

  • None – 0 calories
  • Total Morning Break Calories = 0

Saturday Lunch at 11:30 pm

  • 1/4 Bottle of BODYARMOR Fruit Punch (7 fl oz) – 52.50 calories
  • 3 Rice Rolls – 120 calories
  • Total Lunch Calories = 172.50

Saturday Afternoon Break / Snack

  • None – 0 calories
  • Total Afternoon Break Calories = 0

Saturday Dinner

  • 1 Bacon Cheddar Bratwurst – 310 calories
  • 1 Hawaiian Sweet Hot Dog Bun – 130 calories
  • 1 Serving of Candied Yams – 420 calories
  • 3/4 Pint of Cookies N’ Cream Ice Cream – 1,100 calories
  • 9 Cream Filled Cookies – 450 calories
  • Total Dinner Calories = 2,410 calories

Saturday Dinner Break / Snack

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

Total Calories Consumed: 0 + 382.50 + 0 + 172.50 + 0 + 2,410 + 0 = 2,965 calories as of 4:00 pm

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: not scheduled.
  • Set alarm for tomorrow morning.

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 48. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

My Weight-Loss Journey Day (48) 4

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,

Goodnight.

——————— 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!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

My Weight-Loss Journey Day (47) 3

started dieting on May 15, 2020. Welcome to my journey. So far, I have maintained the same weight (250) for two months. I am currently reading 2 books by Dr. Judith S. Beck about her diet plan.

Yesterday, I had to pick a primary diet and a backup diet in case the first one does not work for me. I chose the African Heritage Diet as my primary diet and the Mayo Clinic diet as my backup.

From the Mayo Clinic Personal Assessment

For 150 years, millions of people from all walks of life have found answers at the Mayo Clinic. Now we are bringing the science of weight loss and the proven results directly to you — to help you achieve your personal goals. Mayo Clinic is a medical institution, and good health is our goal. But aside from that, it turns out that a healthy lifestyle is also a great way to lose weight and keep it off. You get better health and better weight. Not a bad deal. The Mayo Clinic approach sets you up for success by guiding you every step of the way with weight-loss information, tools and techniques.

According to my Mayo Clinic personal assessment, these are the four lifestyle habits I could use help with in order to achieve my weight loss goals:

  1. Limiting sugar to what’s naturally found in fruit. Breaking a sugar habit is no easy task. We will give you tips, advice and recipes to help break those sugar cravings.
  2. Better snacking between meals. Common snacks typically have a lot of calories and little nutritional value. We will help understand what the best snacks are to help satisfy your hunger and achieve your goals.
  3. Limiting TV and electronic devices while eating. Sounds hard, but the Mayo Clinic Diet can help make this a little easier. With tips and recommendations on how to become more mindful when you’re eating, you’ll begin to enjoy your food more and become less likely to overeat.
  4. Eating “real” food. We know that prepackaged foods are convenient, but many are high in calories and low in nutritional value. We will help you make more informed choices at the supermarket that are both convenient and healthy.

As it turns out, just before signing up, I saw that the Mayo Clinic Diet online is a registration based program costing $52 per quarter, or $208 per year. I wasn’t prepared to pay $200 for a program that does not send meals to my door since I will have to buy the food on top of the program price.

Instead of choosing another weight loss program, I am going to go back to counting calories. I feel like I gave up too soon. Even though I counted calories before, I didn’t really change the type of foods that I was eating (still had high fat, high sodium foods with a lot of sugar). I also skipped breakfast and ate more at night when I would not be active enough to burn calories. I now know that this was bad for my metabolism.

With the African Heritage Diet, I will be changing the foods that I eat to compliment my natural health profile. With the Beck Diet as a guide (which I believe will work because I know the power of Cognitive Behavior Therapy), I am confident that I can get to my goal weight. I want to prove that even if you can’t afford a weight loss program, you can still get healthier by learning to discipline yourself.

I have started (slowly) making changes that will work in my favor. Since finding the Beck Diet, I have started eating breakfast in the mornings and not snacking at work, instead of skipping breakfast and feeling starved by 10 am and then binging at work. I have also started going to sleep earlier, getting at least 8 hours of rest per night. This is a huge step because I do have severe insomnia which is managed by medication. Some nights I cannot get to sleep before 5 am. I have in past times, stayed awake for three days in a row.

Now, I basically take a sleeping pill (and other medications) every night. The difference I have made recently is setting an alarm for 9 pm and taking the sleeping pill then, which makes me sleepy by ten. Then I have an alarm set for 10 that just says, “Go to Sleep!” (in case I would be tempted to ignore the drowsy feeling).

Since I am not awake when I used to get the urge for a midnight snack, I am automatically skipping those heavy overnight calorie binges that set my day up for going over my calorie limit.

According to WebMd, “sleep deprivation is a little like being drunk. “You don’t have the mental clarity to make good decisions. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.”

“A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Add it all together, and a sleepy brain appears to crave junk food while also lacking the impulse control to say no.”

Back to the Beck Diet, Chapter 5, Week 1, Day 3: “Eat Sitting Down”

Today I have to practice eating only while sitting down. No eating on the go or while in transit on the phone walking through the house. Except when I am work, I usually do eat sitting down,  just that it is in front of the computer; not usually at the dining room table.

According to Dr. Beck, while sitting down to eat and having your meal spread out in front of you, you’ll be more “visually” or “psychologically” satisfied as it will look like you are eating more; as opposed to eating standing up when you can’t see everything you are eating all at once and you’ll feel more deprived.

O.K. That’s easy enough. That’s it for day three.

Best of Mental Health and Wellness,

Goodnight.

——————— 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!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

My Weight-Loss Journey Day (46) 2

started dieting on May 15, 2020. Welcome to my journey. So far, I have maintained the same weight (250) for about two months. The other day, I bought the digital versions of 2 books by Dr. Judith S. Beck. I also created my Weight Loss “Advantages Response Card.” The card is key to the strategy of reminding me why I am dieting in the first place.

Today I have to pick a primary diet to try, and a backup diet to default to if the primary diet does not work for me.

Here’s a summary of the Beck Diet Day 2: “Pick Two Reasonable Diets”

  • All diets enable weight loss in the same way: by getting you to eat fewer calories. (I’ve tried calorie counting alone. I did not lose weight, but I did not gain any. I wonder how the Beck diet will be different with counting calories.)
  • According to researchers at the U.S. Department of Agriculture, absent regular exercise, people need to limit their daily calorie intake to between 1,200 and 1,500 calories.
  • There are basically two types of diets (some diets are a mixture of the two):
    1. Follow a set eating plan. Provides a detailed prescription for meals and snacks.
      • Pros: You don’t have to think about what to eat.
      • Cons: You might feel like quitting the diet for the day or forever if you eat something not on the meal plan.
    2. Count calories or points. Allows you to choose your own meals and snacks, so long as you stay within a certain number of calories, carbohydrates, or points.
      • Pros: You can still eat the foods you like, just at moderate quantities.
      • Cons: You also have to spend more time planning what you are going to eat. Perhaps this plan gives you too much flexibility in that you could still eat unhealthy foods. Although you could lose weight on an unhealthy diet, eventually your body will fight against you and start to retain weight.
  • Choose a diet that allows you to eat a reasonable variety of foods.
  • Choose a diet with foods you like and can prepare easily.
  • Choose a flexible diet.
  • Share your chosen diet with your healthcare provider to ensure it is nutritionally sound.
  • Modify your diet to include planned indulgences to help you stay with it long term.
  • Learn from your past dieting.
  • Don’t skip meals. Eat small meals more frequently. “Typical ‘crash diets’ fight your body’s natural reaction to starvation. Lipoprotein lipase is an enzyme in the body that promotes fat storage and it increases tremendously when someone is not taking in enough food.”

Now it’s time to pick my diets. It’s important to know that different cultures have different risks and traditions health. Since I am mostly in this diet thing to improve my health, I am curious to know what type of diet will work best for me overall. As an African American with a family history of high blood pressure and heart disease, eating right for my unique characteristics is a goal. I wonder if I can find a diet that is tailored to my culture?

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports a broad range of basic and clinical obesity research. According to the NIDDK, more than three in four African American adults are overweight or obese. 

Past studies have shown that “obese African-American women lose less weight and at a slower rate than Caucasian women do across a variety of treatments including conservative interventions, very low calorie intake, and surgery,” Barakat’s team writes in The Journal of Clinical Endocrinology & Metabolism.

I Googled “diets for Black women” and found the African Heritage Diet. The website states:

African Americans are at higher risk for many chronic diseases compared to other Americans. According to the U.S. Centers for Disease Control and Prevention, African Americans are 29% more likely to die of all causes than Americans as a whole, and they make 4.5 times as many emergency-room visits for asthma attacks. Various studies have also shown that African Americans are 1.4 to 2.2 times more likely to have diabetes than whites, and have higher rates of obesity.

The diseases we know today, like diabetes, heart disease, cancer, and obesity, were much less common with traditional diets in earlier times. Scientific studies show that conditions like these skyrocket as traditional diets are left behind. The African Heritage Diet Pyramid is based on scientific research that shows eating like your ancestors can help:

  • Lower your risk of heart disease, high blood pressure, and stroke
  • Avoid or help treat diabetes
  • Fight certain cancers and many chronic diseases
  • Reduce asthma, glaucoma, and kidney disease
  • Nurture healthy babies
  • Achieve a healthy weight and avoid obesity
  • Reduce depression… and more!

O.K. This is going to be my primary diet choice. The African Heritage Diet includes foods prepared easily and affordably. You are encouraged to try any one of the following steps first, then try another, until you have tried them all. Additionally, the African Heritage Diet offers free African recipes and cooking classes. This might be fun since I aspire to create a cookbook with foods that I actually eat.

Now for a backup plan. Since I have my culture covered, I will search for a more general diet. I Googled “which diet is best for me.” One of the options was the Mayo Clinic Diet. Everyone knows that the Mayo Clinic is one of the most trusted sources of medical research on the plant. I figure they can definitely teach me a few things. 

The Mayo Clinic Diet is designed to help you lose 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-weeks. Afterward, you transition into the second phase where you continue to lose 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. I will choose this as my backup diet. 

Next is the daily Beck Diet checklist for day 2.

ResponseCards_checklist_day2

Today, I also found a weight loss weapon: sugarfree chewing gum. I like Wrigley’s Extra, Watermelon. This is a low calorie answer to the strong urge to chew, which is sometimes an excuse to eat something even when you are full or not hungry in your stomach – which eating adds to your daily calorie count unnecessarily. Even though I am not keeping a calorie diary, I know that fewer calories means less weight gain from day to day.

I usually eat candy or mints while I am at work, walking around and when I’m not helping customers. It keeps me happy. Even though I am not hungry, I just feel like eating or chewing something.

This morning while I was at work, I had three sticks of watermelon gum (only 5 calories a piece) in my apron. I worked a five hour shift and chewed all three pieces of gum – a total of 15 calories as opposed to my typical 400+ calories worth of candy and mints.

Taking swallows intermittently throughout the work shift, I drank one bottle of BODYARMOR mango juice – 120 calories a bottle as opposed to my typical Arizona mango juice that is 100 calories per serving with 4 servings in a 1 Liter bottle (that’s 400 calories – a full meal’s worth in a single drink).

So in my total workday, I went from 800+ calories to a 665 calorie reduction at 120 + 15 = 135. Chewing gum kept me from even thinking about candy or chewinig fistfulls of mints for my whole shift. On my break, I didn’t even buy Peanut M&M’s like I usually do (250 calories a pkg). When I left work, I was not even hungry after consuming only 135 calories during the full workshift. This is astounding since I usually still feel like eating after consuming 800+ calories (not including breakfast) at work before noon!

Are you prone to overeating? Try chewing sugarfree gum for a while to pass the time with fewer calories. It really works!

That’s it for day two.

Best of Mental Health and Wellness,

Goodnight.

——————— 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!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

My Weight-Loss Journey Day (45) 1 Again

started dieting on May 15, 2020. Welcome to my journey. So far, I have maintained the same weight for about two months. That’s not bad, but I would rather be losing a little. 

My Fast Track Week Six – Day 4

Previously, I made a fifteen-week meal plan. The other day, I bought the digital versions of the following books by Dr. Judith S. Beck.

bookbyDrBeck    workbookbyDrBeck

Here’s what I’ve learned so far (Chapters 1 – 4)…

  • Nearly two-thirds of adults are obese.
    .
  • Eating a reasonable breakfast and lunch is important to avoid overeating at night. This is a good revelation for me, since I tend to skip breakfast and snack at night.
    .
  • The Beck diet solution is a six-week program. I am genuinely curious to see what the next six weeks have in store for me. Since I haven’t lost weight for the past six weeks and this is a new method, I am going to give myself a fresh start. I am starting my diet day count over at 1. So instead of week six, this is not week one, day one. Go team.
    .
  • Any reasonable diet will work if you have the right mindset.
    .
  • Thoughts that lead you to unhealthy habits are sabotaging thoughts. Sabotaging thoughts encourage you to eat, increase your general stress level, sabotage your confidence, and allow you to disregard good advice such as that presented in this book.
    .
  • Helpful thoughts lead you to healthy habits.
    .
  • Responding to your sabotaging thoughts is a skill that you can learn to help you keep off the weight that you lose.
    .
  • Eating is not automatic (not involuntary). The beating of your heart is automatic.
    .
  • Eating begins with a trigger – a situation that stimulates your thinking. There are environmental triggers such as smelling food. There are biological triggers such as hunger, thirst, or cravings. There are also mental triggers such as thinking about food or how you felt when eating or craving food. Emotional triggers are unpleasant feelings such as sadness, anxiety, frustration, or boredom; or pleasant feelings such as the emotional high of comfort eating. Social triggers include when people offer you something to eat and you feel that you cannot refuse, or when you want to be able to eat like everyone else.
    .
  • The ability to identify triggers that evoke sabotaging thoughts that lead to unhelpful eating can empower you to limit your exposure to those thoughts and help you to change your response to those thoughts.
    .
  • There are several characteristics that can make dieting difficult:
    .

    • Confusing the desire to eat or chew, with actual stomach hunger;
      .
    • You dwell on food because you have a low tolerance for hunger and cravings;
      .
    • You overeat because you like the feeling of being completely full, as opposed the healthy habit of eating until you feel “full enough” – not so full that you might puke or so full that you “can’t move.”
      .
    • You fool yourself about how much you eat – as if the calories don’t count if you don’t count them.
      .
    • Comforting yourself with food – as opposed to using music, art, relaxation, or some other non-edible strategy. Unfortunately, food comfort is not lasting, so you have to eat more food to get that same or better feeling again.
      .
    • You feel helpless and hopeless when you gain weight.
      .
    • You focus on issues of unfairness, such as why other people can eat whatever they want and not gain weight, but you can eat sparingly and never lose a pound.
      .
    • You stop dieting once you lose weight.
      .
  • Don’t start dieting until you are psychologically ready. The Beck “diet” does not start until day 15 of the program – that’s two weeks after you start your weight loss journey with this book. The stated reason is because you need time to build the skills that you need be successful losing weight.

Chapter 5 – (Beck Diet Week 1,) Day 1: Record the Advantages of Losing Weight

The chapter explains what is called an “Advantages Response Card.” It is an index card where you write important messages to help you counteract diet-sabotaging thoughts. You read these cards a mealtimes or whenever you need to remind yourself of why you are dieting. I made digital cards that I printed.

ResponseCards_front

ResponseCards_back

Next you are asked to “Commit in Writing” to reading your response cards and creating a reminder system.

I hereby in the presence of you my faithful readers, commit to reading my response cards when needed to benefit my weight loss and help me to change my life for the better. My reminder system will be to set alarms on my phone.

Now you are required to record the tasks that you completed on a to-do list for day 1.

ResponseCards_checklist

Well, that’s all that was required for day one.

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 43. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

My Weight-Loss Journey Day 43

started dieting on May 15, 2020. Welcome to my journey. So far, I have maintained the same weight for about two months. That’s not bad, but I would rather be losing a little. 

My Fast Track Week Six – Day 2

Previously, I made a fifteen-week meal plan. This is week six, day 2.

In my previous  post, I discovered the following books by Dr. Judith S. Beck, which are designed to use Cognitive Behavior Therapy (CBT) to change the way you think about food. This is supposed to help you gain control over your eating habits and if you so desire, lose weight and keep it off. So I bought the digital versions of both books since I want to get the full program.

bookbyDrBeck    workbookbyDrBeck

I am going to start reading this week. I’ll let you know what I’ve learned so far…

  • Nearly two-thirds of adults are obese.

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 42. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

My Weight-Loss Journey Day 42

started dieting on May 15, 2020. Welcome to my journey.

My Fast Track Week Six – Day 1

Previously, I made a fifteen-week meal plan. This is week six, day 1.

In my previous  post, I decided to stop stressing about losing weight and stop counting calories, just being mindful of what I eat and doing a little exercising every day.

So what’s on my mind today?

Since I have been a bit down lately, I have started listening to inspirational music again while I work. It is very uplifting and helps me to stay in a good headspace. I am creating a reason to feel better – I will be recording a single for Christmas release 2020. Keep a look out for info.

Right now I am mostly distracted about my weight. I decided to try to get some help overcoming this obstacle; but I have already experienced that counting calories alone is not enough to make me lose weight and keep it off. As usual, Saturday is my personal weigh-in day. I hope to report more good news about my weight loss then.

I’ve been seeing ads about a weight loss program called Noom, “Lose Weight without Dieting.” It claims to be psychology based – specifically founded in Cognitive Behavioral Therapy (CBT), so I am definitely interested in checking it out. Plus, Noom is giving a free trial online, so it won’t cost me anything to see what they have to offer (that is what is claimed – I found that it at least costs a small fee and can range up in the 50s for additional services).

According to the Virtual Medical Center, CBT can help a person to lose weight by:

  • Helping a person control their diet
  • Helping to increase motivation to do exercise
  • Provide coping skills to handle any lapses in diet that the person will experience
  • Provide long term weight maintenance skills
  • Changing a person’s body image and their expectation of body image
  • Improving a person’s self esteem
  • Helping with stress management (a major reason for ‘comfort eating’)
  • Helping set reasonable goals for both weight loss and maintenance.

When you register for Noom, the disclaimer reads, “Using data from real Noom users, we’ll predict how much weight you can lose if you follow your custom plan and adopt a healthy lifestyle. The results of this survey are not guaranteed and people who use Noom can expect to lose 1-2 lbs per week.”

If I lose 1-2 pounds per week, that would be better than the results I have already. According to the Noom website,

“Noom creates long-term results through habit and behavior change, not restrictive dieting.” And “78% of Noom users sustained weight loss over 9 months in a 2016 study” (Nature Research – 35,921 participants)

After completing a few survey questions and subscribing via email address, the Noom website displays my weight loss program with a banner that reads,

“The last weight loss program you’ll ever need”

After completing an online registration (including submitting a .32 cent fee), you are directed to download the Noom app by tapping the link in the text message. Enter your email and password to start your program. I have an outdated phone. When I tried to download the Noom app, there was a message saying that my device is incompatible with the Noom app. Great. What now?

Since this program is based on CBT, I will just do some research on CBT and weight loss. I am sure I can find something. Hello Google…

Here’s something that looks promising: Judith Beck of Psychotherapy Networker developed a 5 stage plan to help dieters lose weight and keep it off. Apparently, Beck hosts an Institute for Cognitive Behavior. The plan states:

  1. Stage 1: Developing pre-dieting skills (learning how to stay motivated, getting oneself to use good eating habits, dealing with hunger and cravings, and recovering immediately from an eating mistake)
  2. Stage 2: Regularizing eating (eating according to a schedule)
  3. Stage 3: Changing food selections (making changes that one can continue to follow for a lifetime)
  4. Stage 4: Planning for special occasions (making decisions in advance that allow one to eat more flexibly)
  5. Stage 5: Staying motivated for life—especially when the scale stops going down, or there’s a lapse or relapse

There’s no special “maintenance phase.” When dieters’ weight reaches a plateau, they keep on eating in the same way they did when they were actively losing weight. Whatever changes dieters make in their eating, they make permanently.

The APA printed “Phil McGraw, PhD, the psychologist-television talk show host of “Dr. Phil,” wants people to forget about fad diets that require counting calories and monitoring the numbers on the scale. Instead, in his book, “The Ultimate Weight Solution: The Seven Keys to Weight Loss Freedom” (Free Press, 2003), McGraw emphasizes behavior-modification strategies as the most effective way to combat people’s demons about food and exercise.”

Well, it seems like the verdict is in. CBT is the most effective strategy to produce permanent weight loss. I am going to buy these books by Dr. Beck and get myself together:

bookbyDrBeck    workbookbyDrBeck

The Beck DIET solution and the Beck DIET solution Weight Loss Workbook.

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

In my previous note, I was excited that My Psych Teacher hit 50 likes on Facebook. I am excited to see us standing at 133 and rising this week.

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 41. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

My Weight-Loss Journey Day 41

started dieting on May 15, 2020. Welcome to my journey.

My Fast Track Week Five – Day 7

Previously, I made a fifteen-week meal plan. This is week five, day 7; however, I have not yet switched to the liquid only diet. I have been feeling light-headed. I think I have taken this diet to an extreme and put myself under too much pressure.

I have been dieting now for almost two months and I am holding steady at 250 pounds. This means I am just breaking even with my calorie counting – not burning more calories than I am eating. Now that I am conscious of what I eat, I’m going to see what happens if I stop stressing about losing weight and stop counting calories, just being mindful of what I eat and doing a little exercising every day.

So what’s on my mind today? Well, I have been thinking a lot about my mental health since I missed two days of work recently. I think I am putting a lot of pressure on myself between now having a day job, launching a business, and running three blogs that are accustomed to daily fresh content. I have not been sleeping as much as I need to and I think although I am dieting, I am just gaining back whatever pounds I lose because of stress weight.

I went through some of my photos and here is what I found…

ThisIsMyFace

Friends, these are all pictures of the same person by name, but totally different people by experience. I ask myself how I could be any of these people, since I am me. I can almost not believe how my face has changed over the years. I can recall who I was in every photo – when Bi-Polar was leading the way, or when Schizophrenia reared its ugly head, or when Major Depression and Post Traumatic Stress Disorder sank in. It reminds me that Bi-Polar disorder used to be called, multiple personality disorder. I can only relate to one of these pictures, and that is odd because two of them were taken this year. It just proves that I am changing everyday. I just thank the Lord that I am finally changing for the better.

In order to be successful, people with mental illnesses like mine need to learn how to consolidate or streamline their personalities and focus on a common positive goal. Lately, despite all I am doing to better my life and the lives of my family, I have been feeling very… unconsolidated,… (yes, that is the word I am looking for – like a pot of soil that is loose in structure and not ready for the abundance of rain – new beginnings). This is my major stress red card: when I am feeling confused about what I should do next. I have to go back to the scripture, 1 Corinthians 14:33

33 for God [who is the source of their prophesying] is not a God of confusion and disorder but of peace and order. As [is the practice] in all the churches of the saints (God’s people), (AMP)

So why am I feeling confused about what I am supposed to be doing? My Father is not the author of confusion. Where is this blurr coming from? This is an attack of my enemy.

I became vulnerable by doing too much for personal gain and not focusing on the right priorities. Sure, I am keeping busing. However, busyness is not the same as living on purpose. I allowed myself to be pulled in too many directions and it took a toll on my mental health. I don’t want to end up back in the hospital in an on again off again relationship with insanity. I have to start standing for my own mental health the way I would for you.

I am candid and serious about mental health advocacy. I know it is difficult for some people looking on to understand. As an employer, I feel a need to make room for people like myself who often find it challenging to thrive in the workforce because they have to choose between eating and being mentally healthy. By devoting their time to work, they often suffer mental-malnourishment because there is not enough time for self-care or to avoid feeling overwhelmed and helpless about changing their situation.

There are some tough choices I have to make now. Wish me Godspeed.

——————— END ———————

In my previous note, I was excited that My Psych Teacher hit 50 likes on Facebook. I am excited to see us standing at 133 and rising this week.

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 25. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Music Source: “The Sound of Victory” – Vocals by Shenica Graham. Music by VTZ.
Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

My Weight-Loss Journey Day 25

started dieting on May 15, 2020. Welcome to my journey.

My Fast Track Week Three – Day 5

Previously, I made a fifteen-week meal plan. This is week three, day 5. I have been dieting for two weeks and five days. Next is my daily food memo for day 25 of my weight-loss journey.

—————- MY FOOD MEMO FOR WEDNESDAY, JUNE 10, 2020 —————-

My Daily Food Diary – Day 25

Current Weigh In: As of Saturday, June 6 (Day 21) of my weight-loss journey, I weighed in at 249 pounds. That means I have lost 1 pound since finding out that I was misreading my scale. Since I am not sweating the small stuff and only weighing in once a week to see results on a grander scale instead of stressing over daily ups and downs, my next weigh in is Saturday, June 13th. We’ll see what happens…

AM Notes

Wednesday Exercise
  • Standing and walking around at work.
Wednesday Food & Drinks

Wednesday Breakfast at 10:30 am

  • 1 Bowl of Cereal – 250 calories
  • Total Breakfast Calories = 250

Wednesday Morning Break / Snack

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

Wednesday Lunch at 12:30 pm

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • Total Lunch Calories = 0

Wednesday Afternoon Break / Snack at 3:45 pm

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Pkg of Peanut M&Ms – 250 calories
  • Total Afternoon Break Calories = 250

Wednesday Dinner at 6:30 pm

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Chicken Egg Roll – 180 calories
  • 2 Crab Rangoons – 260 calories
  • Total Dinner Calories = 440 calories

Wednesday After Dinner Break / Snack

  • 2 Crab Rangoons – 260 calories
  • Total After Dinner Break calories = 260

Total Calories Consumed: 1,200 calories as of 9:21 pm

I finally did it! I am right on the mark at 1,200 calories (no less, but at least no more). It took almost two and half weeks, but I proved that I can do it!

My Wednesday Water Intake: 1 L (36.9 fl oz, close to four 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: not scheduled.
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR WEDNESDAY, JUNE 10, 2020

 ————–

My Daily Food Journal – Day 25

After the excitement of day 23 of my weight-loss journey, you would think that I couldn’t top that. WRONG! Great things are happening everyday!

Yesterday, I found two great sites that allow you to host online schools. Everything is automated which makes my job very easy. I get to concentrate on my course development and students without worrying about security, payflow, or any other of the normal stresses when you are in business. Also, today, I got my EIN number for My Psych Teacher LLC. Now we can now hire teachers!

I am excited that My Psych Teacher just hit 50 likes on Facebook after a month of existence. That might not sound like a lot, but to me it’s proof in the pudding since some of my other pages have yet to reach that milestone (accept for artist page on ReverbNation, which has almost 500 fans) – and we’re just getting started.

Things are moving quickly and my adrenaline is at all time high. I am pushing several web pages per day and I still have fresh ideas. When I get motivated, I like to listen to music while I work. It just makes everything flow. Right now, I’m feelin’ “The Sound of Victory. Listen to this song I wrote (with music by VTZ)…

Yeah, that’s me singing. Can you believe it? Listen to more of my songs at https://www.reverbnation.com/shenicagraham.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 23. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!


Music Source: “The Sound of Victory” – Vocals by Shenica Graham. Music by VTZ.
Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

My Weight-Loss Journey Day 23

started dieting on May 15, 2020. Welcome to my journey.

My Fast Track Week Three – Day 3

Previously, I made a fifteen-week meal plan. This is week three, day 3. I have been dieting for two weeks and three days. 

I was planning to stay within a 1,200 calorie limit today, as per yesterday’s planning. I was already not doing well with fasting, then I got some great news that threw me into full celebration mode. Yes, that’s a part of mania. It happens to us Bi-Polars. 

Next is my daily food memo for day 23 of my weight-loss journey.

—————- MY FOOD MEMO FOR SUNDAY, JUNE 8, 2020 —————-

My Daily Food Diary – Day 23

Current Weigh In: As of Saturday, June 6 (Day 21) of my weight-loss journey, I weighed in at 249 pounds. That means I have lost 1 pound since finding out that I was misreading my scale. Since I am not sweating the small stuff and only weighing in once a week to see results on a grander scale instead of stressing over daily ups and downs, my next weigh in is Saturday, June 13th. We’ll see what happens…

AM Notes

Monday Exercise
  • Stretching periodically while working at my computer, and walking to check the mail.
Monday Food & Drinks

Monday Overnight Snack at 4:30 am

  • 2 Bowls of Cereal – 300 calories
  • Total Breakfast Calories = 300

Monday Breakfast at 8:30 am

  • None – 0 calories
  • Total Breakfast Calories = 0

Monday Morning Break / Snack at 10:30 am

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

Monday Lunch at 12:30 pm

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Slice of Original Stuffed Crust® Pepperoni and Pineapple Pizza = 335 calories
  • 2 Honey BBQ Bone-Out Wings (100 cal/wing) = 200 calories
  • 1 Cinnabon® Mini Roll – 80 calories
  • Total Lunch Calories = 615

Monday Afternoon Break / Snack at 4:30 pm

  • None – 0 calories
  • Total Afternoon Break Calories = 0

Monday Dinner at 9:30 pm

  • 1 Slice of Original Stuffed Crust® Pepperoni and Pineapple Pizza = 335 calories
  • 3 Honey BBQ Bone-Out Wings (100 cal/wing) = 300 calories
  • 1 Hershey’s® Triple Chocolate Brownie – 260 calories
  • Total Dinner Calories = 895

After Dinner Break / Snack

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

Total Calories Consumed: 1,810 calories as of 10:00 pm

(If this was two weeks ago, I would be happy with that number, since my limit was 2,500. Tomorrow I have to work, so I’ll surely be eating less and walking more).

My Monday Water Intake: 1 L (36.9 fl oz, close to two 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: not scheduled.
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MONDAY, JUNE 8, 2020

 ————–

My Daily Food Journal – Day 23

So, I was talking with my therapist (we’ve been having phone appointments since COVID 19 started) and she asked me what was new in my life (basically). So, I began telling her about how I had started an online business teaching psychology and mental health classes on the Internet.

I sent a link to my website to her email address. She opened the message but could not follow the link because of browser restrictions on her workplace computer. Somehow, however, she was re-directed to another link, which took her to a description of My Psych Teacher as a registered Limited Liability Company.

So this is why I threw the diet out with the water today. It’s official! My Psych Teacher LLC is on the books!

 

CertificateOfExistence_MyPsychTeacherLLC

I applied for my business entity registration on May 25, 2020. It was supposed to take three weeks to approve, so I was not expecting any notice until June 15th. There are many things that I was waiting on because I needed my filing to be registered before I could continue.

If I was a drinker (which I am not – only had one tiny sip of beer in my entire life and that was about the age of 6 when my aunt was trying to keep my cousins and myself busy so she could have her phone chat), I would have gone out and had myself a very expensive drink. Since I don’t drink and have no desire to start, I took today off from dieting and bought pizza and wings for the whole family.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 22. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

© My Psych Teacher University, a division of My Psych Teacher, LLC. All Rights Reserved.