Day 28 - Beck Diet Solution, Get Ready to Weigh In

Today we work on further improving our relationship with the scale. The day before whatever your appointed weigh-in day is, work on your mindset and prepare yourself for positively facing facts, whatever those facts may be. Don’t try to deprive yourself or go to other extreme measures the day before just to artificially improve the reading.

Then the time comes to step on the scale, and there are three possible outcomes:

1. You lost what you consider to be a lot of weight.

2. You lost what you consider to be not enough weight.

3. Your weight stays the same or you gained.

You might have any number of reactions to these three scenarios, possibly negative reactions to the second two, which could generate dangerous sabotaging thoughts. But the scale is an important weight tool, one that we could welcome into our routine instead of dread. To make sure we look at the scale with the proper perspective, no matter what it says, BDS suggests we approach the three scenarios as follows.

1. Ok, so you lost a lot of weight this week? You might think, “Wow, this is fantastic – I’ll be at my goal in no time!” Slow down, tiger. No doubt it is great you lost that much weight and you clearly did a fantastic job staying on plan this week. But don’t expect to see that much of a loss every week. By continuing to expect your weight to be +- ½ - 2 lbs from what it was last week, you keep your expectations realistic.

2. So maybe you lost weight this week, but you feel like it was only a drop in the bucket – too little to matter at all. It may feel like even more of an affront if you feel like you worked especially hard and deserved to see a much bigger loss. Patience. What you’ve been doing is working, and any downward trend is good. Celebrate every half pound loss.

3. Maybe your weight stayed the same or you gained weight. Don’t panic – this can happen even when you stay on plan for a number of biological reasons. If you made some mistakes, go back over the week and think about what you could have done better. Stay in problem-solving mode. If you have a diet coach, you could also ask them for suggestions.

If you approach the scale with the proper attitude, it can be a help to your progress rather than a hindrance.

Comments

Pariah

so burnt out looking to socialize i take a few sips of the libation my senses heighten i just listen to the sounds of the room frenetic chatter all around me right next to me within inches of me the drink feels like my only friend that's how i know i'm going into a dark tunnel triggering all the worst in me people jabbering on like robots not talking to let people in but to keep people out like me how different this is from the days i wandered through Demarest Hall at Rutgers vibrations all around were pulling me in urging me to make merry with them with no alcohol in sight just love proliferating.... everyone was welcome everyone was celebrated and then there was tonight the chattering all around me me just sitting there invisible i tried to reach out tried to connect tried to feel like it felt when there was no barrier just acceptance no judgment but they turned away back to the safety of their own whatever that means so i put a stop to it i put my drink on the bar i walked...

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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