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Get Back on Track Right Away: Beck Day 20

Friday, February 18, 2011

Beck tells us that one of the main ways we can fool ourselves occurs when (not if, when) we fall off the rails. At that point I can decide that I might as well go hog-wild bingeing. Indulge in self-loathing as well as the "mistake" food. Or accept that I made a mistake, in a matter of fact kind of way, and start over again right that moment.

Keeping in mind that it takes 3500 excess calories to gain a pound, one mistake (a 300 calorie cookie shoved into my mouth standing up, for example) is not likely to cause any significant damage -- unless I keep right on eating and compound the problem.

The idea is to "draw a line", change gears, distract myself with a new activity , go for a walk -- whatever: but leave it behind, return to the day's eating plan and forge forward.

The "Get Back on Track" card in the workbook (#18) underscores that message -- and of course I have it in my wallet for regular rereading, along with the ARC Advantage Response Card and all the others I've clipped out so far.

Just as I'm working the "No Choice" when I want to eat something not on the plan, I'm applying the same "No Choice" approach to preplanned exercise. Instead of debating whether to get out of bed to go to the gym: "No Choice". It's in the tracker. SP has given me the points!! Gotta go!! So this morning it was 32 minutes 400 calories on the elliptical and upper body free weights (my fave routine) -- feeling good. Remembered to put my Lindt 85% cocoa chocolate square in my planner so enjoyed that with absolute delight after my gym workout. Shower, home for coffee and Greek omelette -- the universe is unfolding.

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Member Comments About This Blog Post
    Great blog. Well put. You really got the Beck message.

    I learned it, but not as directly, some years ago. Looking back on it, learning this lesson was the biggest difference between the times I was successful with weight loss and the times I wasn't. It is tremendously important factor in maintenance as well. Regularly reading my Get Back on Track card helps me keep it in mind.

    Thanks for reminding me again!
    2410 days ago
    Ellen this is such an important part of understanding why Yo-yoing occurs. Thank you for this, always so wonderful to be reminded of the things that matter.
    2410 days ago
    This is awesome!! So logical. These cards sound like really good prompters to do the right thing.
    I like earning as many Spark points as I can get so I can give goodies (I am always perennially short of points), so I really, really hate leaving points on the board, and fitness gives you the biggest ones. So its motivating for me to fill those, especially as I am just about out of poll and Health A-Z points as I have done and read them all :( and you can't reset those like the articles, which I have already had to reset..
    I too like having my Lindt 90% cocoa square :)
    Keep up the great work!!

    2411 days ago
    Now THIS I can wholeheartedly relate to and subscribe to -- YES! this is SO IMPORTANT in the process. I've learned that blowing it with one incident is no excuse for just saying "Forget it!" for the rest of the day...NO WAY JOSE!

    Thanks for the excellent information which supports this important aspect of the journey!
    2411 days ago
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