Thursday, February 04, 2010
Don't deceive yourself with an excuse about why it's okay to eat this unplanned food. That's how you got this excess weight and kept it so long: you're very skilled at fooling yourself about your food choices.
If I keep practicing the Beck strategies, in time they'll become automatic . . . like cursive writing, typing, or driving a stick shift. I CAN form new habits.
I'm going to reduce my stress about ____________(fill in current concern) so I'll have sanity and energy for sticking to my food plan.
I'm going to stop eating the first time I feel fullness in my stomach. I know I'll feel even more full in 20 minutes.
Following the Beck plan takes time and energy, but it is a priority for me. When I am healthier, happier, and look great, I will be so glad I made the investment.
I'm getting better at resisting unhealthy food. I'm getting better at resisting unplanned food.
Okay, I wish the scale was lower today, but it's no big deal. I should just keep on doing what I've been doing and the scale will probably go down next week or the week after.
I need to sit down, eat slowly, and notice every bite EVERY TIME I EAT ANYTHING.
Unplanned eating . . . overeating . . . ?
"It was just a mistake. No big deal. I'll get back on track for the rest of the day."
(The above items appear on "Response Cards" to be read frequently when using The Beck Diet Solution.)
Wednesday, February 03, 2010
Cravings will go away. I can do things to make them go away faster. I don't have to give in to cravings.
Just because I'm hungry doesn't necessarily mean I should eat.
I'm so glad I'm not eating that!
When I'm tempted to eat something I shouldn't, I need to pull out my list of all the reasons I want to lose weight.
I can choose to take care of me and not hurt myself anymore by over-eating. (Thanks to NUSL8T!)
No temptation has overtaken you but such as is common to man; and God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will provide the way of escape also, so that you will be able to endure it. The New Testament, 1 Corinthians 10, verse 13.
I can control my eating if I plan in advance what I need to do and if I practice what I need to say to myself over and over.
Every time I meet a challenge and get through it, dieting will become easier. Challenges will gradually diminish until eating differently is just a way of life.
Okay, I made a mistake . . . I shouldn't have eaten that. But I can start eating in a better way RIGHT NOW.
I'm going to carry out every task in the Beck program so I will succeed.
(Response cards are for repeated reading to make helpful thoughts automatic per The Beck Diet Solution by Judith Beck.)
Tuesday, February 02, 2010
[Response cards are a tool used in The Beck Diet Solution by Judith Beck. Many of us have unhelpful thoughts that must be changed to realize permanent weight loss. It is useful to make cards for ourselves that tell the truth about normal eating. With Beck we read these "Response Cards" over and over, to gradually change our inaccurate, irrational, and self-defeating thoughts.]
Travelgrrl very kindly asked about my response cards for the Beck Diet Solution . . . It looks like I have about 40. Some have several sentences together, or even a topic list (Things to do instead of unplanned eating; Foods that are not Worth It; People who really care about me . . . ).
I forced myself not to be perfectionistic about the cards. Ordinarily, with any written item, I tend to get bogged down in trying to get the details just right, and the effort often dies in that never-satisfied swamp. When I decided to give this a go, I knew I had to just plow through and not sweat the organization, the artistic merit, or anything else I tend to get hung up on. So some are on the back sides of index cards recycled from a son's psych class, some are on orange Monopoly Chance cards recycled from an extra game somebody threw out . . . some are flourished with my calligraphy pen and some are scribbled with a dull pencil . . . you get the picture. As I read Beck, I kept seeing concepts that were so radical yet so rational, so scary yet so full of hope . . . I would say "Wow!" and write it down on a card, in faith that eventually it could gradually seep in and change my stubborn mind.
Thus I did not dither over whether or not I should make a certain card for a given concept; if an idea or statement caught my attention when I was reading or meditating, I slapped it down on a card. In addition, how I use the cards does not fit my fantasy of the organized, systematic soul, yet by God's grace they have gotten through to me. The statements on the cards have trickled down through so much obstinacy and so many unhealthy habits. I have the cards stashed in various spots in my purse, some stuck around the kitchen, a few on the nightstand, several in the car. I read a few here and there, now and then, but I definitely read a number of cards several times a day. They're a comfort to me in a weird sort of way. I guess it's a feeling of security like I have a script for my new thoughts, a map for these unfamiliar waters of normal eating.
Since I have frequently wished in the past weeks that someone else would do this, I will gradually over the next few days type into my blog what I have on my cards (God willing, and the creek don't rise). I swallow hard as I agree to this, for the claws of perfectionism are creeping toward me when I think of being that transparent. But Travelgrrl has been a big inspiration and encouragement to me, and so many, many SparkPeople have done the same, so (gulp) I'll risk it. Stay tuned . . . .
Get An Email Alert Each Time FREELADY Posts