This week has been a combination of the Special K diet and the first week of the Beck Diet Solution.
I'm doing the Special K diet as a jump start. And so far have lost about a pound. I know it's probably water weight. Which is fine. I really just needed a week of focus. And that's what I got. I got a week where I learned what a real serving of cereal looks like. I also learned the difference between the 1/2 cup and 1/4 cup measuring cups (and that knowing the difference can really change what a serving of cereal looks like - after 2 days of eating 1/2 a serving because I was using the wrong spoon.
This focus really helped with my work on the Beck Diet Solution. Judith Beck is the daughter of a proponent of Cognitive Behavior Therapy (CBT), a technique of treating depression and other disorders that seeks to retrain the way that you think - thus changing your behaviors. It's kinda a chicken and egg thing - you change some thoughts and some behaviors at the same time...then other ones kinda get on the train. I'd used CBT for treatment of depression with great success. When I was evaluating the Beck system - the fact that it was based on CBT and that CBT has helped me prevent a serious depressive relapse in years was a big plus.
Now, Judith Beck would probably hate to see her name anywhere near the Special K diet. She'd probably also hate that I read ahead in the book rather than following the day-by-day method. And that I combined things that I read in her Beck Diet for Life book with things that were in the Beck Diet Solution book. So everything is all comingled. But the thing that has resonated the most and has made the biggest difference in my eating this week is that I can only eat when I'm sitting down. She makes the point that for many of us, calories that we eat when standing - the bite here and there, the "tastes" of food as it cooks, the handful of this or that - tend to not satisfy and are quickly forgotten rather than being integrated into our calorie counts.
DING DING DING
Yeah - bells went off. All this week, with the exception of dinner last night because I was at a party and I can't really insist that I MUST SIT, I've sat. And wow - I've really liked my food. Nothing makes exactly 1 cup of cereal and 1/2 cup of milk more satisfying than sitting down at the table and reading a magazine while eating it slowly. Same with Tuesday - I had a work event and had very strongly resisted all of the lovely nibbles that were being passed - arrancini, cheeseburger sliders, beef shortrib bites, shrimp - and got home VERY hungry. First thing, I threw together a quick salad (lettuce, tomato, sprouts, peppers, onion, radishes). I munched on that, while sitting of course, to take away the hunger. Then I made my veggie burger with swiss and lettuce and sauteed onions and mushrooms. Most times, I would have made LOTS more mushrooms and onions because I would have eaten a good bit of it as it cooked - not this time. And wow - it was good.
And,most importantly, it felt good to have a goal, do it, and succeed. So I'm going to be sticking with the Beck. Get prepared to hear more about it.