Tuesday, January 11, 2011
Day Four is all about giving yourself credit. When you choose to sit down to eat, you say to yourself, "good decision." Every time you check something off your day's To Do List, you say "good job". You reflect on your eating behavior whenever you finish a meal or snack. You celebrate your good food choices, eating mindfully, stopping eating, etc.
Beck says people with weight problems are generally very hard on themselves. They need to consciously counter that tendency by building in positive recognition. She suggests putting sticky notes around that say "credit" to remind yourself, buying a golf swing clicker to keep track of all the positive things you do, and using stars on your To Do List.
She gives an example of using giving credit to stop overeating, too. In a restaurant there is a woman who tries to resist that wonderful smelling bread basket, but finally she gives in. She tells herself that she was so weak, she has no willpower, she'll never succeed. Another person in the same situation uses different self talk. "Okay. So I gave in. But I did wait 10 minutes. I deserve credit for that. I only ate one slice. I'll just eat a quarter of the baked potato I ordered so I stay within my calorie limit."
As anyone who regularly reads my blogs knows, I love to celebrate and brag on myself. I'm all for it and do it pretty regularly. But I think in the areas I'm still struggling, including overuse of artificial sweeteners and occasional binge eating, I can benefit from giving credit on progress rather than being too hard on myself.
Monday, January 10, 2011
Day Three is all about sitting down to eat. Do not stand up to eat. When I first read it I thought that did not apply to me as I never eat standing up. Then yesterday I caught myself as I was putting away food after supper. I did take one more bite as I was packing! Okay. I'm not sure if it is a mindless eating habit I'm unaware of or whether that was an aberration, but I'll be alert to it now. Don't need that one more bite.
Sunday, January 09, 2011
Day Two of the Beck Diet Solutions is choosing a primary and a back up food plan. (She calls it a diet; I call it a food plan.) She says you need "the one you plan to start with and a second diet in case the first one doesn't work out." All diets work the same by getting you to eat fewer calories. Two major types of diets are set plans, where they tell you what to eat, and counting plans in which you stay within a certain number of calories, carbs, or assigned numbers. Some plans are combinations. Interesting, isn't it, that SparkPeople really offers both?
Beck says to choose a diet that is healthy, includes food you like and can easily prepare, flexible, and allows you to budget for indulgences. SparkPeople definitely qualifies on the first three points. Weight Watchers is clearer on how to budget for indulgences.
Choosing two plans was easy for me, because it is what I've been doing for a couple years now. For 2010, using the SparkPeople nutrition counter was my primary food plan and Weight Watchers was my secondary. Since December 1, 2010, the Weight Watchers PointsPlus program is what I've been following. Beck recommends a second diet because if you become discouraged with your first diet, you'll be at risk for abandoning your weight-loss efforts; if you have a fall back, you'll be more likely to switch to it and continue. In December I didn't switch as much because I was discouraged as because I was curious and just wanted to try the new program. However, I was a couple pounds over where I wanted to be and I have almost gotten back down. So going to the new program was energizing to me. I can see where having two plans from the beginning is a good idea. Sometime in 2011 I may try actually following the set SparkPeople meal plans -- there, I have another fall back plan!
On Day Two you are also to read your Advantages Response Card at least twice. I have done it once and will do it again.
Saturday, January 08, 2011
I was down .8 pounds at Weight Watcher this morn. Hooray!!
I've kind of changed a goal. In 2011, I decided I won't worry about being obsessed with the scale. I plan for 2011 to be the year I overcome binge eating. Binging put 6 pounds on me back in October. Based on what I read at the National Weight Control Registry, I am at much higher risk of regain because of my history of binging. (I do not purge.) I am now 1.4 pounds over my lowest adult weigh to date. My focus right now is getting back down. Then I'm really going to focus on eating with dignity and eating the way I feel good about.
In 2012 my plan is to lose the obsession with the scale. I plan to eat before I weigh, not worry about how much the clothing I wear weighs, but focus on how I feel and how my clothes fit.
I think that will work for me. We'll see.
Friday, January 07, 2011
In the Beck Diet Solution (accurate subtitle is: train your brain to think like a thin person) you prepare to "diet". I'd prefer to call it developing a healthy lifestyle, but I think the idea of preparing for it makes a lot of sense.
The first activity is to create "advantages response cards". You list all the reasons you want to lose weight and change your lifestyle. Beck gives you a list of 25 reasons, including many advantages I'd never thought of, like "I'll be proud of myself when I make wise food choices" and "I won't be embarrassed to eat in front of others." She got them from her patients, as she is a therapist, who has lost and kept off 15 pounds, but helped many, many people with all kinds of eating issues. She encourages you to come up with your own, too. You copy your reasons onto index cards and put them on your mirror, in your purse, in your car, etc. She insists that no matter how much you think you will never forget why you want to lose weight, that this is a crucial step to get ready to counter sabotaging thoughts!
She specifically addresses people who come to her program at a normal weight with a history of not being able to keep the weight off. She says her program works just as well. If you do each activity daily it takes 6 weeks to go through the program. She says, though, as long as you do each on in order, it really doesn't matter if you want to speed it up a bit or spend a week on each step. You'll get there.
I'm going to do the activities and give it a try. Hope to train my brain!!
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