In one week... and BDS: Day 3

I've said it many times when talking with others about weight loss and when I have spoken at Weight Watcher meetings... don't let one bad meal spoil the week.  Or even a bad day.  Like a lot people, I always figured if I went off program for a day then I had blown it for the week.  So I would continue to eat off program with the mindset I would get back on program after the next weigh in.  I did that for years.  I struggled for years. 

Then it hit me... there are three meals a day, 7 days a week.  That's 21 meals.  How is one meal or even a half of a day going to spoil my whole week?  Once I got that through my thick skull, I found it easier to get back on track after a meal (or day) of eating off plan.

This week is a perfect example of that.  When I weighed in last Thursday on our awesome Fitbit Aria scale (I can say it's awesome this week... ask me again next week how I feel about it!  LOL), and weighed in at 181.3.  Last Thursday was an awful day for me, emotionally and mentally, and I ate.... and continued to eat through Friday night.  (See Saturday's post for my turn around moment)

Saturday, I got up, and got back to tracking and drinking my water.  I did awesome the rest of the week, including increasing my steps during the day by making sure I got out for my walks. 

Getting back on track, paid off.  I was down a total a 3.2 pounds for the week, despite having two days totally off program.

Definitely gives me incentive to continue for another week.

And to help me along I'm still working my way through the Beck Diet Solution (BDS).  I am on Day 3, which is "Eat Sitting Down."  As I said yesterday my issue isn't sitting, it's where I'm sitting and what I'm doing while I'm sitting.  I took time this morning to reread today's topic and it gave me a bit more to think about.  It's not necessarily talking about eating your meals standing up, but more the little things we eat while standing that we are not aware of.  Like eating part of the meal standing up while the rest is cooking, then when you sit down to eat, it looks like you're not eating much and then you feel deprived.  Or those free samples they hand out at the large stores (Costco definitely comes to mind) that we think are so small they can't possibly count. 

I thought I was doing good at sitting down to eat, but I think of all the times I've eaten snacks or treats (especially at the office) while standing up, it has become a bad habit for me.  I need to make myself more aware of those moments and either not eat or wait until I can sit down and focus before eating. 

And maybe putting my phone... tablet... computer... aside to focus on why I'm eating might help too.