Skip to main content

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.


Labels:

Comments

Post a Comment

Popular posts from this blog

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 an...
Post a Comment
Read more

Goals: Why Even Bother?

Sometimes the question is not "Why do I want to accomplish this goal"?  Sometimes it's more like "Why shouldn't I just do whatever I feel like doing? Why do I want to bother myself with goals when I could just be relaxing instead?" You might then ask yourself, if I forget the goal what do I miss out on?  Am I ok with that?  Will I have regrets one day?  Which will cause me more stress - abandoning the goal or following through on it? What will my life look like next week, next month, next year if I do/don't accomplish the goal?  Sometimes when it's the desire for accomplishment that falters, it's the fear of loss that keeps you going. 
Post a Comment
Read more

You Only Need One Yes: My Winning Query Letter to the ABA

This is the query letter that got me a book deal with the American Bar Association.  All it takes is one yes.  Never give up! July 7, 2010 ___________________ Director of Book Publishing American Bar Association Publishing 321 N. Clark Street Chicago, Illinois 60610 Re: Proposal to Publish Foreclosure Defense Articles and Guides Dear Ms. _________ : I am a Florida attorney and have been practicing law for almost six years. Most recently I worked with one of the largest foreclosure firms in Florida, representing lenders and servicers. However, in May I left this firm to begin my own private practice focusing instead on foreclosure defense. I have been posting a number of instructional guides on Avvo.com, explaining to foreclosure defendants in plain English various defenses to foreclosure they may have. I have posted eleven articles in the last month alone. The foreclosure crisis in Florida is so severe that I have been willing to put my work ou...
Post a Comment
Read more