NROLW and Beck Diet Tips

Monday, Monday.  Although I have worked one day already 😀

I felt full when I got up this morning, so decided against eating prior to workout.  Not too common for me, but I decided to listen to my body after putting too much food into it the last couple days.

Got to the Y and hardly anyone there.  Guess everyone is on vacation.

NROLW   Stage 3  (final week)

  • Romanian deadlift with row: 1 x 6 at 45#, 1 x 6 at 60#, 1 x 6 at 70 #, 1 x6 at 75 #
  • Single leg partial squats 3 x 6
  • Widegrip lat pulldown: 1 x 6 at 50#, 1 x 6 at 55#, 1 x 6 at 60 pounds
  • Back extension: 3 x 6 at 90 pounds
  • YTWL: 3 x 6 at 8 pounds
  • Stability ball crunch: 3 x 6
  • Reverse crunch: 3 x 6
  • Lateral flexion: 3 x 6
  • Prone cobra: 3 holds x 90 seconds

2429_heart_eyes.gif I love the deadlift/row combo!  I was a little nervous doing the single leg squats, as that is how I hurt my hammie last week, but no problem today.  I don’t know what I did before to cause the problem.  YTWL is so hard with the 8 pounds weights.  I was doing a bit of quiet grunting LOL!

Came home and had some pumpkin oat bran topped with cranberry preserves:

brekkie1 Uber yummy.

Then came lunch after a slow work morning.  Monday mornings are always slow as the clinic I transcribe for is in CA and I am in NY and it isn’t open on weekends.   I made another tasting plate – also known as party leftovers!

Tuna with hummus, carrots, strawberries, pita points.

lunch

I really love to cook, but lately I have been all about super easy/throw together meals.

Dinner was one of those.  I had some leftover brown rice, cooked chicken, broccoli that I stir fried with coconut oil and a mixture of a couple sauces from the fridge for an asian style sauce.  Served with a side of black grapes.  Another winner!

dinner

I did eat a few other things today (Amazing Grass bar, latte, crackers with nut butter), but wanted to get to the Beck Book rather than posting more food.

On day 33, the chapter is about eliminating emotional eating.  Since I had been doing some stress eating, I am reading this chapter again.  I think she makes a good point that it is okay to have the negative feelings.  I think so often we want to bury them or at least be distracted from them (by using food).

Try these things next time you are feeling the need to emotionally eat:

  1. Be specific in the feeling by labeling it. “I am upset by x”.
  2. Do not give yourself the choice of eating when you are upset.  The more you practice this and not give in, the easier it will get.
  3. Imagine the aftermath and how you will feel if you give in.
  4. Distract yourself in other ways like reading, taking a walk, calling a friend.
  5. Try relaxation techniques such as deep breathing.
  6. Make a list of all the reasons you want to be healthy and read it.

Dr. Beck points out that it will become easier to deal with the problem itself once you have calmed down the emotions  you are experiencing because of it.

So, I am going to practice these if I feel the need to stress eat this week.  And maybe even just do some of these things as practice.  It can be very hard to just try them in the heat of the moment, right?

Question:  What are your stress busting techniques?

Think I am doing the big run tomorrow – 7 miles (gulp!)

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13 thoughts on “NROLW and Beck Diet Tips

  1. Elaine

    I wanted to ask you about the GoWear Fit. Are you open for questioning? 🙂 I was surprised to see how low my calorie burn was yesterday– only 2150, even with working out for 25 minutes. I worked out AND walked an hour on the Appalachian Trail today– will probably wind up more 2700ish. Wondering how yours runs?

    1. Lori Post author

      Elaine – I sure am open for questioning on the GWF. The calorie burn seems appropriate. It really is shocking how little extra calories you have to eat to wipe out the exercise. Part of what you are seeing is the fact that it shows you net calories, not ‘gross’ calories so to speak. Like if a calculator says that you burned 200 calories walking, that also includes the 70ish that you would have burned anyway just being alive. So the net calorie burn is less than you would think it should be! I burn on average in a given day about 2100 or so. However, I cannot eat 2100 every day and maintain.

  2. Susan

    Awesome workout today Lori!! I love it when there’s no one at the gym 🙂

    I’m not a stress/emotional eater at all. My food issues stem from my eyes being bigger than my stomach, paired with “clean plate syndrome.” A wicked combo. However, I do get mega stressed sometimes. My best way to deal with it is to just take a mental health day. One day where I push everything aside, and be completely selfish. Usually after that I feel much more able to deal with the remaining stress 🙂

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  4. Lori

    Elaine – I sure am open for questioning on the GWF. The calorie burn seems appropriate. It really is shocking how little extra calories you have to eat to wipe out the exercise. Part of what you are seeing is the fact that it shows you net calories, not ‘gross’ calories so to speak. Like if a calculator says that you burned 200 calories walking, that also includes the 70ish that you would have burned anyway just being alive. So the net calorie burn is less than you would think it should be! I burn on average in a given day about 2100 or so. However, I cannot eat 2100 every day and maintain.

  5. Miz.

    ooooh.
    Id never captured it in the way Beck/you did but THATS TOTALLY WHAT I DO!!

    I may do something notsogreat (spend unplanned money on a trashy book or pair of shoes :)) but eating for stress is simply NO LONGER AN OPTION!

  6. Fat[free]Me

    It did used to be eating when upset or stressed and that is precisely what got me into the state I got into. But nowadays it is a walk, a phone call, a shop anything other than eating.

    Great reminder though, sometimes if we don’t stay focussed, we forget our newly learned techniques.

  7. Elaine

    Thanks Lori! Very helpful. Makes you realize you’re dealing with a relatively modest margin of error here– no wonder it’s easy to put on pounds! So you find your actual expenditure is less than 2100? About how much do you end up eating? I don’t tally it every day but I’m getting probably 1700-1900 with a heinous cheat day every Saturday. And losing very slowly, but it is coming off. I’m just determined to find a balance I can maintain, wherever that is– not interested in losing weight I have to eat at 1200 to keep off!

    1. Lori Post author

      How many calories I eat depends a lot on what I do for workouts for the day. 1600 is good for weight loss on average for me at a slow pace. I do like to eat, so I am not interested in 1200 calorie days. Been there, done that.

  8. Jinx!

    I try to remember to breathe! But i’am fortunate enough not to have too much stress in my life. I think thats part of the reason i’ve been so successful over the past year and a half with losing the weight.

    That and i realized alot of my stress i was creating myself. Beating my head against a wall so to speak. Now i let alot more things roll off my back. Pick my battles, change what i can change and let the rest go.

    A great relaxing day for me is some morning shopping….even if only window shopping, just strolling around the mall or a couple stores, treat myself to a healthy lunch maybe a salad bar then top it off with a matinee of a chick flick. Does wonders to lower my stress levels. Jinx!

  9. Shelley B

    I like to remember #3 when I’m stressing…and unless I’m stressing about money, doing a little clothes shopping is a great way to remind myself that if I go crazy on the food, I won’t fit into these smaller clothes.

  10. Fitcetera

    Well up until VERY recently it was still eating.
    Now it’s crying apparently and flipping out and overreacting 😀
    LOL
    I wish I was kidding.
    Lori, I have the Beck book and keep forgetting I do. Thanks for the reminder
    that it works better if you actually open it up and READ IT and APPLY the techniques.
    I love your last paragraph … practice while there is no stress. Good plan!
    I love your blog.
    I love how you ask a question after each post to engage us and get us to think.

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