Birthday: Diana

Diana’s birthday is on Wednesday and with it comes a multitude of food temptations – meals out, a party, cake, etc.  Diana’s family took her out to dinner on Sunday where they serve huge, family-style portions of food.  In the past Diana would have gone all out at such a meal, with the permission-giving thoughts, “It’s ok to eat this because I’m celebrating; it’s free; everyone else is eating it; I’ll hurt their feelings if I don’t eat a lot.”  This year, however, Diana was able to recognize these for what they really are – sabotaging thoughts that will cause her to stray from her diet (discussed on Day 25 of The Beck Diet Solution).  To counteract them, Diana firmly planned what she would eat before she got to the restaurant, read her Advantages List, and announced to her family in the car that she was not going to overeat (Day 30). 

Diana’s preparations paid off.  When she got to the restaurant, she was tempted by the smell and sight all of the food, but she resolutely stuck to her planned meal.  She passed up almost all of the tempting dishes her family ordered, knowing that she couldn’t eat them and still lose weight.  Diana reported that there were also quite a few birthdays at the restaurant that night, as the waiters were frequently bringing patrons huge slices of cake with candles.  Diana said her family tried to order a slice of birthday cake for her too, but because it wasn’t on her plan she refused the offer and instead had the low calorie desert she had planned when she returned home. 

Because Diana is very active in her church, they too wanted to celebrate her birthday by getting her a big cake.  Diana knew that she would be tempted by the cake and so she told her church that she didn’t want one, and instead they sang to her on Sunday, because “singing doesn’t have any calories.”  So far Diana is handling her birthday obstacles without difficulty; she lost 3 ½ pounds this week.

Reaching Maintenance: Carolyn

Week 32 of our diet group and the pounds continue to come off!  Our meeting on Monday was special because we were celebrating that now two of our dieters, Roxanne and Carolyn, have reached maintenance (discussed in Chapter 11 of The Beck Diet Solution). 

Carolyn, 57, had lost 18 pounds before coming to our group.  Since the group has started, she has not only maintained that weight loss but continued on to lose another 13 pounds.  Carolyn says that the reason she has been so successful is due to the fact that she has learned to make permanent changes in her lifestyle in regards to eating and exercising.  She says she doesn’t worry about gaining weight back because she will never go back to the way that she used to be.

Carolyn says that one of the biggest changes she’s made is learning to incorporate at least some exercise into her life each by taking every opportunity to do so (Day 9 of The Beck Diet Solution).  She now always parks her car in a far spot, walks the five flights up to her office, and routinely goes on a lunchtime walk, regardless of the weather. She now also practices much better eating habits, both at home and when eating out. 

buffet.jpgCarolyn went last week to an all-you-can-eat buffet with her family to celebrate a birthday.  “In the past I would have stuffed myself silly,” she says, “but this time was much different.”  Carolyn looked at all of the food options and then picked what she considered to be the best choices based on what was available (Day 30).  She took one plate that had a reasonable amount of food and did not go back for seconds, despite her husband’s urging.  Even though her husband told her she, “wasn’t getting her money’s worth,” Carolyn knew that in fact it was worth money to her not to overeat.  Carolyn left the buffet feeling satisfied and proud, and confident that this is a situation she can repeat in the future. 

Planned Indulgences: Lori

Lori, a 44 year old attorney, started dieting at the age of 14.  She says that she has attempted to lose weight, “too many times to count,” and has tried at least 5 different diets throughout the years.  In the past she’s lost as much as 35 pounds but started gaining it back within the year.  Lori has currently lost 32 pounds and is still going strong.  In general Lori says that she does not have a very big sweet tooth – almost always if she wanted a snack she would go for something salty, not sweet.  However, the one exception to this rule is a special chocolate cake she gets once a year at a retreat in January. 

One of the main things we try to teach our dieters is the importance of being able to work planned indulgences into their diets.  Deprivation diets and diets that are overly restrictive are just not sustainable over a long period of time because eventually life circumstances will intrude (birthdays, holidays, celebrations, etc).  If your diet does not allow for these types of occasions, chances are eventually you won’t be able to stick to it.  We want our dieters to become accustomed now to eating in a way they can maintain for the rest of their lives. cake.jpg

The retreat was last weekend, and even though Lori is currently on a diet and trying to lose weight, she did not have to forgo the chocolate cake she loves so much.  Instead, Lori decided that she would plan in advance to have a slice of cake, knowing it may slow down her weight loss for that week.  If she didn’t plan ahead of time to eat the cake, Lori knew that when she saw it she would really want it and would feel either very deprived, or would give in, eat it, and feel guilty.  Planning to have the cake allowed Lori to eat a reasonable amount and not feel deprived. 

At the meeting on Monday, Lori reported that she ate exactly what she had planned, that the chocolate cake was just as delicious as she remembered, and she enjoyed every bite.