Tuesday, February 22, 2011
Beck says, "Once I create a consistent routine of using my weight-loss skills, dieting will be easier." I'm adapting that to, "Once I improve my consistent routine of using my weight-loss skills, maintaining my weight loss will be easier."
In reviewing this chapter I realized I never made an I Believe card, despite the fact I worked on that "day" for several days and wrote a great deal about it. I need to condense it into probably 5 key skills that I remind myself about -- daily for a while -- skills that enable me to maintain my huge weight loss. This activity will help boost my confidence in my ability to maintain.
I realize that some of Beck's activities I've done very, very well and gained a great deal from. A few of the topics presented are areas I've already conquered. But there are a few of the activities that I skimped on, didn't give my best, and didn't get the maximum learning. The day in which I tolerated hunger for 8 hours, for example, I got busy and forgot to record my hunger level every hour. And I just realized that there is a rule I need to impose upon myself. Although I've been eating sitting down, eating in the car should be off limits, except perhaps on the rare occasion when we are traveling and my hubby drives through and won't stop to eat. I also think that I'm going to give myself a month to maintain my happy weight and then I'm going to tackle one last eating problem. I'm going to define my overuse of artificial sweeteners as a craving and use Beck's methods to overcome it.
Today or tomorrow am going to do what Beck suggests and adapt the to-do list in her book to use for the foreseeable future. But I'm going to go back and re-read this powerful book to find gems I overlooked.
Oh, one big success this morning. I did something that Beck suggested near the beginning of the book this morning. I prepared my entire breakfast, laid it out, and looked at it. (I'm bad about getting my tea, and then my oatmeal, and then my fruit, and then maybe half a piece of toast.) When I looked at my tea, my 1/3 cup oatmeal with 1.25 cups blueberries, 50 calories of whole wheat bread with 2 teaspoons of Smart Balance Light spread, and my 1 cup skim milk I said to myself, "this is too much." And I put back half the blueberries. It filled me up just fine. I think that is a success.