Hurrah! Another week has passed on my eating program without major mishap. Today marks the end of four weeks on the Learn To Be Thin program. I haven't gotten this far on the program in many, many years. But despite such success, I feel wary. I know that I've been leading a rather controlled existence, staying away from family get-togethers, avoiding going out to eat and other troublesome situations. I can't ever get complacent, because I know I'm a long way from where I want to be with changing my eating habits.
This situation reminds me of when I decided to stop smoking, many years ago. I had to fight the urge to pull out a cigarette (or more likely, bum one off someone) and light up, especially at those times when smoking is the normal thing to do (at a bar, for instance). And at times I would light up, thinking that one cigarette wouldn't hurt me. But like most smokers trying to quit, I finally had to admit I was fooling myself. One cigarette always leads to more. And more.
It's the same way with eating certain foods. I'm not ready to have "just a bite" of a brownie or a slice of pizza. And there's no point in going to an all-you-can-eat restaurant because there's only one way to get your money's worth at those places. So, I stay away completely. But I must admit a certain wistful feeling when I see what my husband calls "my old buddies," such as the mid-afternoon muffins and milk I used to get at the coffee stand on the skywalk where I now take my daily walk. Just yesterday I risked a glance in that direction as I passed, noticing that there were a couple of muffins sitting there, waiting for someone to buy them. I worried for just a moment that other people might be cutting back, and how would that affect the servers at the coffee stand? Would they lose their jobs? Then I recognized that thought as a version of the Martyr Subterfuge, the one that says, "I must eat, no matter how bad it is for me, because I'm helping someone else" (22). And I kept on walking.
One thing I did have a little trouble with this week was practicing the "Thin Gourmet" (TG) technique. With this technique, you take a different approach to your food. Instead of the "famished dog" approach, where you barely taste the food you're gulping down, with the TG approach, you take your time, savoring each bite. The idea is to slow down the process, pay more attention to what and how much you are eating so that 1) you'll stop eating when you're full; and 2) you'll actually enjoy the flavor and texture of the food.
Shirley suggests practicing the technique at times when you're least distracted, preferably when you're alone and you have time to eat slowly. The process is this: Pay attention to how the food looks and smells. Take small bites, chewing each one thoroughly and swallowing before picking up the next bite. Put the utensil down while you're chewing instead of prepping the next bite (maybe the hardest step). Stop and take breaks every few bites, sip some water or just rest for a moment. And throughout the process, pay attention to the state of your stomach, and as soon as you feel full, stop eating. Shirley suggests you take at least 20 minutes to do this exercise.
I tried it a few times last week, but it was pretty difficult. I'm used to eating at a steady pace, not paying attention to what I'm eating, not chewing well, not stopping when I'm full. Just putting the fork or spoon down during chewing takes an effort. But I'm not giving up. This week, I'm going to practice this at least once a day. I'll let you know how I do.
A chronicle of weight loss and behavior change using Shirley Simon's 1976 book, Learn to Be Thin.
Saturday, March 26, 2011
Saturday, March 19, 2011
Eating Out Challenge
Well, I've survived another week of working the LTBT program, and I haven't had any major difficulties. Thursday would have been more of a challenge since I had planned to have lunch at a restaurant with a group of coworkers to celebrate someone's retirement. We had to postpone it, though, and since I didn't bring my lunch that day in anticipation of the outing, I had to eat out anyway. I was worried the cafeteria wouldn't have anything on my eating plan, but they did have plain sandwiches, so I had one of those, trying to memorize what I ate. I think I probably had more food than normal, but I stayed away from tuna salad type sandwiches and stuck with plain turkey and cheese. The bread was no doubt more than 100 calories, but other than that, I think I did well. And it was a good sandwich.
In anticipation of eating at a fancy restaurant, however, I had looked at the menu on line to see if there was anything there I could eat. I decided that I could have the salmon or the steak salad. That made me feel a little better because I wouldn't be confronted with no good choices. Plus, I would order faster, which my coworkers would no doubt appreciate. I know my husband gets irritated with my slow decision making when it comes to ordering. So now I'm ready for next week's luncheon.
That's one thing the internet has done for dieters. Back in Shirley's day, there were few ways to know what a restaurant had on their menu before actually eating there.
Other than that challenge, I did pretty well this week. And I exercised nearly every day. My husband helps a lot by making nutritious dinners that are on the menu plan. I get home around six and find supper ready to be served, which really helps since by that time I'm very hungry and would have a hard time making supper quickly enough if I had to do it myself. And I might be tempted to eat something to tide me over.
Though I don't dwell on weight loss, I was able to lose 1 1/2 pounds last week, which doesn't seem like a lot, but is about what I should be losing, so that's fine. And I can feel my clothes fitting slightly better, even though the changes don't show up in the mirror.
This coming week a new behavior will be added: what Shirley calls the "Thin Gourmet Technique" (121). I'll write about that in my next post.
In anticipation of eating at a fancy restaurant, however, I had looked at the menu on line to see if there was anything there I could eat. I decided that I could have the salmon or the steak salad. That made me feel a little better because I wouldn't be confronted with no good choices. Plus, I would order faster, which my coworkers would no doubt appreciate. I know my husband gets irritated with my slow decision making when it comes to ordering. So now I'm ready for next week's luncheon.
That's one thing the internet has done for dieters. Back in Shirley's day, there were few ways to know what a restaurant had on their menu before actually eating there.
Other than that challenge, I did pretty well this week. And I exercised nearly every day. My husband helps a lot by making nutritious dinners that are on the menu plan. I get home around six and find supper ready to be served, which really helps since by that time I'm very hungry and would have a hard time making supper quickly enough if I had to do it myself. And I might be tempted to eat something to tide me over.
Though I don't dwell on weight loss, I was able to lose 1 1/2 pounds last week, which doesn't seem like a lot, but is about what I should be losing, so that's fine. And I can feel my clothes fitting slightly better, even though the changes don't show up in the mirror.
This coming week a new behavior will be added: what Shirley calls the "Thin Gourmet Technique" (121). I'll write about that in my next post.
Saturday, March 12, 2011
Learning to Be Thin: The First Two Weeks
On February 27, I began the "Learn to Be Thin" diet, or the LTBT diet, I guess you could call it. I acquired all the food I needed, dug out one of my old notebooks to record my eating, and began.
It's been two weeks now, and I feel pretty good about what I've accomplished. I didn't have too many challenges to cope with, although there were a couple:
Foods I think I can handle are oatmeal, lunch meat, dried and canned fruits, peanut butter, and jelly. I haven't detected much problem yet with them, so I'll continue until I see they're causing me trouble.
What I have noticed is what I'll call "measurement creep"; this happens when I decide I can fudge a little on the weighing or measuring of foods. That can quickly get out of hand, and I constantly have to be vigilant lest a half-cup gradually becomes a full cup of food or a teaspoon becomes a tablespoon.
Another challenge is making sure I write everything down. I forget now and then, though so far I've been keeping it up pretty well, even writing in the last food of the day, which is tempting to skip since it seems like it doesn't matter at that point.
I've weighed myself only twice during the two weeks, as suggested. I didn't lose any weight the first week, but I suspect I'll make up for it the second. What matters the most is how much control I've exhibited over the two weeks, and in that I think I've done well.
Well, that's all for now. I'll write more about how I'm doing in my next post.
It's been two weeks now, and I feel pretty good about what I've accomplished. I didn't have too many challenges to cope with, although there were a couple:
- Despite the diet's claim of containing enough food to prevent hunger, I did get hungry a number of times in the first week. For that reason, I did add a bread and a fruit to the menu plan, and that helped somewhat, especially during the late afternoon, when I have six hours from lunch until dinner. I decided, though, that doing more exercise would probably cut my appetite, so I tried to get in more walking, and it did seem to help some.
- The challenge in the second week was the potluck "tea party" those in my work group gave to one of our members to celebrate her retirement. Fortunately, the organizer gave an idea of what kind of foods people should bring, and I brought cheese and grapes, both foods I knew I could eat. So I was able to formulate a plan to prevent eating everything in sight. I must say things went quite well; although I didn't measure as carefully as I could have, I mostly ate foods on the menu plan (home made scone excepted) and avoided all the "outsider" foods such as cake and chicken salad that were offered. And perhaps what was most surprising of all, I didn't feel as though I had to be constantly shoveling food in my mouth to have a good time. In fact, I was able to participate more in the conversation and look at the people I was sitting with, which turned out to be very relaxing. I struggled a bit with allowing all that good food to go "to waste," but it passed after a while.
Foods I think I can handle are oatmeal, lunch meat, dried and canned fruits, peanut butter, and jelly. I haven't detected much problem yet with them, so I'll continue until I see they're causing me trouble.
What I have noticed is what I'll call "measurement creep"; this happens when I decide I can fudge a little on the weighing or measuring of foods. That can quickly get out of hand, and I constantly have to be vigilant lest a half-cup gradually becomes a full cup of food or a teaspoon becomes a tablespoon.
Another challenge is making sure I write everything down. I forget now and then, though so far I've been keeping it up pretty well, even writing in the last food of the day, which is tempting to skip since it seems like it doesn't matter at that point.
I've weighed myself only twice during the two weeks, as suggested. I didn't lose any weight the first week, but I suspect I'll make up for it the second. What matters the most is how much control I've exhibited over the two weeks, and in that I think I've done well.
Well, that's all for now. I'll write more about how I'm doing in my next post.
Thursday, March 10, 2011
Chapter 6: The Basic Program
Well, I've finally arrived at the moment of truth: working the program. It's a complex program that is best taken in by reading the book, but I'll tell you its central tenets:
It's a tough program to follow, especially in the beginning, but it has the capacity to really effect change.
In my next post, I'll tell you how I did my first two weeks working it.
Keep track of everything you eat, no matter how small the morsel. By keeping track, I mean weigh or measure everything that is accountable. Write it down in your eating log every day.The food plan is basically a diabetic diet: high protein, low fat and complex carbohydrates. It's well balanced and nutritious. But it doesn't allow the foods overeaters have trouble controlling, such as sweets, high calorie snacks, fatty meats--at least, not at first.
Eat only during meals (maxi- or mini-meals) and at the table or other designated eating spot.
Weigh only once a week.
Worry about one hour at a time; if you slip up, record it and forget it. Strive to do better the next hour.
Focus on your eating behaviors, subterfuges of fat, the 5Ws of your eating problems and be aware of how they are sabotaging your efforts.
Use water helpers and chewy helpers and sweet-tooth satisfiers to make the diet more satisfying and filling.
Practice good eating habits until they become your normal behaviors.
Add troublesome foods gradually as you gain control until you are eating almost everything, but in smaller quantities.
It's a tough program to follow, especially in the beginning, but it has the capacity to really effect change.
In my next post, I'll tell you how I did my first two weeks working it.
Saturday, March 5, 2011
Chapter 5: Analyzing Your Eating Problems
Well, it took me a while to get to my next post, but here I am, with a synopsis of Chapter 5, "Analyzing Your Eating Problems," the last chapter in the section called "Understanding Your Problems."
A Vocabulary Aside: Lately, for whatever reason, the media has decided to ban the use of the word problem. We no longer have problems, it seems, but issues or challenges. Unfortunately, when people talk about solving issues or challenges, the verb doesn't make sense. You can discuss an issue, or meet a challenge, but if you want to solve something, what you're solving needs to be a problem. Since I'll be talking about solving problems, I just want anyone who wonders about the word problem to know why I'm using it.
Chapter 5 is about analyzing your own particular eating problems. The previous chapters talked more in general about eating problems that are common to most compulsive eaters, but in this chapter, Simon wants us to zero in on what specifically gives us trouble on a day-to-day basis. Then, once the problem eating behavior is identified, we determine the 5 Ws: who, what, where, when, and how of that behavior.
For instance, I have a problem with eating calorie-laden snacks in the late afternoon. The 5 Ws of that situation are:
Who: Just me
What: Muffins or cookies or other cake-type snacks
Where: At my desk at work (but also the skywalk where such goodies can be found)
When: Late afternoon, usually around 3:30
Why: Ostensibly because I'm hungry, but also because I have a craving for sugar and fat
That's all there is to it. Shirley recommends we list all the eating problems we can think of and analyze them in this way. She suggests using index cards, one for each problem. Once all the problems are analyzed, then patterns may begin to emerge which will help us figure out the best way to solve them.
In the case of my problem above, I see that hunger plays a part, as does my going out to the skywalk in search of a treat. I think, too, that I look forward to the boost I get from seeking out the treat as well as the sugar infusion I get from eating it. As a result of this behavior, the doldrums of the late afternoon are perked up. Now that I'm thinking about it, my biological clock seems to always wind down about that time of day. But maybe I don't need to eat cake treats to give me a boost. Maybe a piece of fruit will do. Of course, I won't find any fruit on the skywalk, at least not at that time of day. But I bring fruit to work, so I always have it on hand and don't really need to go outside the office to get a snack. So maybe there's also a bit of rewarding myself with a treat and a break from the office that comes into play with this behavior. I don't feel rewarded by eating a piece of fruit at my desk.
As you can see, thinking about the problem causes the true complexity of it to come to light. I may not be able to change the fact that I need a boost mid-afternoon, but maybe I can change my attitude toward what I choose to give me that boost. Maybe I can admit that fruit will do me more good than cake, at least physically. Psychologically, I can convince myself that eating cake is really no reward at all.
Though it may seem like this exercise is tedious and kind of mickey-mouse, it's actually helpful to understand all that goes into a destructive behavior that is largely unconscious and seemingly automatic. With understanding, the danger of impulsive eating can be lessened.
I did this step very diligently (this time), and came up with a number of eating problems that I analyzed. I found it helpful, and the knowledge I gained from doing the analysis bolsters me when I'm tempted to fall into old habits.
In my next post, I'll finally talk about the program and how I'm doing so far working it. So stay tuned!
A Vocabulary Aside: Lately, for whatever reason, the media has decided to ban the use of the word problem. We no longer have problems, it seems, but issues or challenges. Unfortunately, when people talk about solving issues or challenges, the verb doesn't make sense. You can discuss an issue, or meet a challenge, but if you want to solve something, what you're solving needs to be a problem. Since I'll be talking about solving problems, I just want anyone who wonders about the word problem to know why I'm using it.
Chapter 5 is about analyzing your own particular eating problems. The previous chapters talked more in general about eating problems that are common to most compulsive eaters, but in this chapter, Simon wants us to zero in on what specifically gives us trouble on a day-to-day basis. Then, once the problem eating behavior is identified, we determine the 5 Ws: who, what, where, when, and how of that behavior.
For instance, I have a problem with eating calorie-laden snacks in the late afternoon. The 5 Ws of that situation are:
Who: Just me
What: Muffins or cookies or other cake-type snacks
Where: At my desk at work (but also the skywalk where such goodies can be found)
When: Late afternoon, usually around 3:30
Why: Ostensibly because I'm hungry, but also because I have a craving for sugar and fat
That's all there is to it. Shirley recommends we list all the eating problems we can think of and analyze them in this way. She suggests using index cards, one for each problem. Once all the problems are analyzed, then patterns may begin to emerge which will help us figure out the best way to solve them.
In the case of my problem above, I see that hunger plays a part, as does my going out to the skywalk in search of a treat. I think, too, that I look forward to the boost I get from seeking out the treat as well as the sugar infusion I get from eating it. As a result of this behavior, the doldrums of the late afternoon are perked up. Now that I'm thinking about it, my biological clock seems to always wind down about that time of day. But maybe I don't need to eat cake treats to give me a boost. Maybe a piece of fruit will do. Of course, I won't find any fruit on the skywalk, at least not at that time of day. But I bring fruit to work, so I always have it on hand and don't really need to go outside the office to get a snack. So maybe there's also a bit of rewarding myself with a treat and a break from the office that comes into play with this behavior. I don't feel rewarded by eating a piece of fruit at my desk.
As you can see, thinking about the problem causes the true complexity of it to come to light. I may not be able to change the fact that I need a boost mid-afternoon, but maybe I can change my attitude toward what I choose to give me that boost. Maybe I can admit that fruit will do me more good than cake, at least physically. Psychologically, I can convince myself that eating cake is really no reward at all.
Though it may seem like this exercise is tedious and kind of mickey-mouse, it's actually helpful to understand all that goes into a destructive behavior that is largely unconscious and seemingly automatic. With understanding, the danger of impulsive eating can be lessened.
I did this step very diligently (this time), and came up with a number of eating problems that I analyzed. I found it helpful, and the knowledge I gained from doing the analysis bolsters me when I'm tempted to fall into old habits.
In my next post, I'll finally talk about the program and how I'm doing so far working it. So stay tuned!
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