Day 41 - Beck Diet Solution, Make A New To-Do List

Do these activities daily:

· Eat a healthy diet and restrict your calories.

· Eat slowly and mindfully.

· Sit down to eat.

· Eat only to mild fullness.

· Monitor your eating throughout the day.

· Give yourself credit.

· Do spontaneous exercise.

· Respond to sabotaging thoughts.

Do these activities between once a day and once a week:

· Weigh yourself at least once a week (daily if you’d like).

· Meet or talk with your diet coach weekly.

· Do planned exercise at least three times weekly.

· Make sure you create time and energy for weight loss.

· Read your Advantages Response Card as needed.

· Use anti-craving techniques.

· Use the Seven Question Technique to solve problems or negative emotions.

· Mentally prepare for special occasion meals like dining out, vacations, office events, etc.

· Brainstorm on ways you can reduce stress.

· Take steps to enrich your life.

Dr. Beck says that if there was only one thing from this program that you chose to continue for the rest of your life, that should be planning and tracking your food. She says you can experiment with planning meals in your head, but the minute you fall off the wagon you should go right back to pre-planning and tracking your food. She also reports that in her experience, most people get overconfident too soon and stop pre-planning long before they should. If this happens to you, don’t get down on yourself – just get back on the program.

Also, you can experiment with reading your cards on an as-needed basis. Again, if you start to slip, go back to reading them daily. Also create new cards to address new thoughts/challenges/a-ha moments you have as your journey continues.

Comments

Day 22 - Beck Diet Solution, Say “Oh Well” To Disappointment

Inigo Montoya: Who are you? Man in Black: No one of consequence. Inigo Montoya: I must know... Man in Black: Get used to disappointment. Inigo Montoya: 'kay. The Princess Bride (20th Century Fox 1987) Just as Inigo shrugs off the disappointment of the Man in Black’s declining to reveal his identity and gets right back into the duel, so too must we shrug off those discouragements that go hand-in-hand with losing weight and keep truckin’ down the weight loss trail. It’ll go easier for us if we do. What if we just lay around bellyaching about how horrible it is that we can’t have that donut, can’t eat/drink exactly what everybody else does at parties, can’t just open the fridge and eat whenever we felt like it? How much would we really accomplish that way? Even if we do stick to our plans for a little while under that mindset, we’d be fighting an exhausting battle with ourselves every day and eventually give in. Even the patience and resolve of saints would

Jimmy

he was just a simple Hoosier growing up amid the cornfields where everything made sense he loved the family cats and dogs in one picture he's looking down at his sweet dog while the others, unsmiling face the camera he would play ball all day sometimes Uncle Boob gave him his first fishing pole he'd sometimes leave a line floating while he went to church later he would discover golf read the whole Bible he didn't miss the snow when they came to Florida his life was simple a room full of books job on the golf course people lived and died there for the love of their game two weeks vacation every year when he'd do another golf and fish adventure then I came along never the woman he deserved watched his mom wished I could be like her beauty and kindness personified she did her duty to God her mind was to leave us before her body as it would be with her son never perfect but so full of love never to die in the middle of h

Hayride at Jersey Farm

The beginning of the first fall we have seen in four years. This time of year also makes me think of Joni Mitchell's song, "Urge for Going": I awoke today and found the frost perched on the town It hovered in a frozen sky, then it gobbled summer down When the sun turns traitor cold And all trees are shivering in a naked row I get the urge for going but I never seem to go I get the urge for going When the meadow grass is turning brown Summertime is falling down and winter is closing in I had me a man in summertime He had summer-colored skin And not another girl in town My darling's heart could win But when the leaves fell on the ground And bully winds came around pushed them face down in the snow He got the urge for going and I had to let him go He got the urge for going When the meadow grass was turning brown And summertime was falling down and winter was closing in Now the warriors of winter they gave a cold triumphant shout And all that s

Endless Summer Creations

Search This Blog