Beck cards (advantages response cards) are to be read several times a day as a matter of course and more often if you are feeling vulnerable to getting off track.
In addition to reasons to lose weight, you also make out cards for your goals and cards for responses that you want to incorporate into your thinking. They can come from anywhere: diet books, Spark blogs, your own mind. An example of a response card that resonates with me is from INDYGIRL: "If you got a traffic ticket would you break every traffic law the rest of the day? Then why toss the whole day over a slice of pizza?" This is a good one for me because my perfectionism says I may as well keep eating and eating and start "fresh" the next day. Or Monday.
One of the new things, I think it's in the Beck Diet Workbook, is to make "Memory Box Cards". These are cards to commemorate a positive result or outcome of your weight loss. For instance, getting a compliment, being able to do something you couldn't do before, foregoing the birthday cake etc. It really can be anything that reminds you that even though the weight loss may be slow, it IS getting results. One of my GOALS is to have a memory box entry for each and every day.
Here are my memory box items for the last 3 days:
Nov 25 - hit 151 pounds. Did 8 miles on the City trail.
Nov. 26 - First time to do bike and Pilates classes back-to-back. Ate within range.
Nov. 27 - BOUGHT A SIZE 12 BATHING SUIT!!!
Yes I did! This is a CHRISTMAS MIRACLE!!!
The last time I bought a bathing suit (2007) it was a size 16 Women's. The new one is a size 12 ladies. I almost wept with joy. Not only does it fit, it actually LOOKS DECENT! (But no, I will not be posting pictures any time soon.) But it will be a memory box entry I will savor every day.
I was catching up with On2Victory's blogs, and there were two quotes that I had to write down and add to my Beck cards. Here's a link to his page if you want to check him out:
"The war is won or lost, not in the epic moments, but in the daily decisions: at the dinner table, at the moment you choose to workout or not. Mentally, I am in that place and it feels natural. I don't want to go back to my old 'normal'; my new life is what I embrace with all of my heart and I will never go back to my weakness."
"One thing I have learned on this journey is that every time you make and keep a commitment that you have made to yourself, you get stronger. If you put it off or excuse yourself from that commitment, you lose something. Do it often enough and you will no longer take yourself seriously and you lose your own self respect."