Day 9 - Beck Diet Solution, Choose an Exercise Plan

Whether you're a beginner or a seasoned athlete, you'll benefit from what BDS has to say about the importance of selecting an exercise plan as a component of successful weight loss. Even if we have a well-established exercise routine, it can be easy to forget *why* we need it. Just some of the benefits of exercise include:

A solidified commitment to your healthier lifestyle;
Despite what many people believe, exercise can actually reduce cravings;
Elevated moods and reduced stress;
Preservation of muscle tissue so that we lose fat while staying toned;
Boosted confidence and feeling better about ourselves; and
Protection against disease.

In keeping with yesterday’s step, we probably already have exercise scheduled into our day. But there’s another type of exercise which BDS calls for and that even seasoned athletes may forget: spontaneous exercise. Opportunities to be more active constantly arise in everyday life, some expected, some not. Park further away, walk to work, take the stairs instead of the elevator, get up to change the TV channel, pace while talking on the phone and so on. We don’t have to limit our exercise to our planned workouts.

If we expand exercise from planned appointments naturally into everyday life and seize new opportunities that arise, it will become more instinctive. We won’t have to think so much about how to get enough exercise – we’ll be more likely to do it at every chance we get. Also, we might get into activities we might not have considered otherwise and find new passions in the process.

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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...

Day 18 - Beck Diet Solution, Change Your Definition of Full

Sacha Chua via Flickr Naturally-thin people are usually good at the skill of eating to the point of normal fullness. In general, this means being just as able to take a brisk walk after a meal as before the meal. Eating past fullness doesn’t feel normal to thin people – it feels uncomfortable to them, says BDS. But for people with weight problems, this overfull sensation may actually feel normal for a number of reasons – wanting to prolong the eating experience, taking advantage of food being around, wanting to load up to avoid being hungry between meals, and so on. If you’re worried about getting hungry before your next meal, just remember what we’ve learned about hunger – that it’s never an emergency and that we can withstand the sensations. We have plenty of distractions and anti-craving techniques at our disposal to deal with cravings as well. If you’re triggered to eat more because there’s food sitting around, like at a dinner or party, you c...

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Endless Summer Creations

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