HARROWJET's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=HARROWJET HARROWJET's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Thought for Today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6036892 <img src="http://photosaws.sparkpeople.com/guid/612646c9-c260-49e6-89b2-3c2658a81c35.jpg"> Mon, 23 Nov 2015 21:08:20 EST Self Care http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6032235 <img src="http://photosaws.sparkpeople.com/guid/25dbdd33-d800-4bf6-8234-ea0a31c09a25.jpg"> <BR> <BR> Sat, 14 Nov 2015 21:26:53 EST Day 42 Practice, Practice, Practice http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6025955 I have learned [although I am still incorporating most of them] the Cognitive Therapy skills I need to think like a thin person. The longer I use these thinking skills, the more automatic they will become. Dieting will continue to get easier and easier. <BR> <BR> There will be rough patches from time to time. Most of us occasionally give in to cravings, forget to give ourselves credit, or neglect to follow the food plan. Whenever I hit a rough patch, I can go back to the book - ["The Bec... Tue, 3 Nov 2015 10:37:43 EST Day 41 - Make a New To-Do List http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6025424 I have now learned the skills I need to continue losing weight and to keep it off. I just have to keep practicing these skills - over and over and over - especially after I reach my goal weight. In fact, I will use of the the techniques for the rest of my life. <BR> <BR> Do these activities daily: <BR> <BR> Eat a healthful diet with limited calories. <BR> Think about what I am eating before I actually put it in my mouth. <BR> Sit down whenever I eat and then eat slowly and mindfully. <BR>... Mon, 2 Nov 2015 13:42:46 EST Day 40 - Enrich Your Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6024656 I am coming to the end of the book. I might actually finish it this week. <BR> <BR> Enrich Your Life <BR> <BR> Enriching your life now (rather than waiting until weight is lost) can actually facilitate weight loss. As you develop new interests, engage in pleasurable activities, and feel more effective, your mood will life, you will focus on things other than food and you will have more mental energy to diet. <BR> <BR> Take out your diet notebook. Make a list of goals that you would like... Sun, 1 Nov 2015 10:46:43 EST Day 39 - Keep Up with Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6023865 Use the same techniques to motivate yourself to exercise that you used to motivate yourself to diet. <BR> <BR> Focus on how you will feel after you finish exercising. <BR> <BR> Put exercise in the NO CHOICE category. <BR> <BR> Meet a friend or trainer. You will be more likely to keep the commitment if you are accountable to someone. <BR> <BR> Give yourself lots of credit. Every small step in the right direction deserves credit. <BR> <BR> Focus on your progress. Remind yourself during ... Fri, 30 Oct 2015 19:39:04 EST Day 38 - Deal with a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6023239 Many dieters think that they should be able to lose weight every week without interruption. That has never been my experience. <BR> <BR> Some plateaus are short-lived. I might step on the scale one week and see no weight loss, but the next week I do. These mini plateaus are normal. They might be due to water retention, hormonal changes, or other biological influences. Or perhaps I took in too many calories that week or exercised too little. Occasional plateaus and small weight gains ar... Thu, 29 Oct 2015 15:02:54 EST Day 37 Reduce Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6022217 Reduce Stress <BR> <BR> <BR> Everyone experiences some type of stress every day. Mild stress can actually be helpful if it motivates you to be productive. But moderate to high levels of stress are counterproductive. <BR> <BR> Three Steps to Lower Your Level of Stress <BR> <BR> Step 1: Solve the Problem <BR> <BR> Step 2: Relax <BR> Consider getting an audiotape that teaches relaxation techniques. Slow, controlled breathing can also help. <BR> <BR> Step 3: Change Your Mindset <BR> M... Tue, 27 Oct 2015 19:35:42 EST Day 36 Believe It http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6021638 Believe It <BR> <BR> Now that I am five weeks into the program, the author suggests that I might be questioning whether or not I can keep losing weight. At some point I might think it is just a fluke; I will wake up and find I have gained it all back. This time will not be different from any other time I tried to diet. <BR> <BR> But I AM different. I now have critical skills I did not have in the past and I have learned how to use them consistently and successfully. My weight loss is n... Mon, 26 Oct 2015 18:37:25 EST Day 35 Get Ready to Weigh In and My Afternoon at Point Pelee http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6021126 Tomorrow marks the end of 5 weeks using the Beck Diet Solution (or longer if you are slow like <em>211</em> ) If all the steps in the book have been followed, chances are good there will be a lower weight on the scale. <BR> <BR> Remember that whatever the number is, it is just information. <BR> <BR> Point Pelee <BR> <BR> This afternoon my husband had an opportunity to go to a hockey game with a friend. It was a lovely day so I decided to go to Point Pelee. <BR> <BR> <img src=... Sun, 25 Oct 2015 21:07:35 EST Day 34 Solve Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6018813 Solve Problems <BR> <BR> Thinking clearly about a problem, even if you have not figured out a solution, can help you feel more in control, less upset, and, therefore, less likely to turn to emotional eating. <BR> <BR> Identify the Problem <BR> <BR> To solve a problem, I have to define it. Sometimes the problem is not easy to pinpoint. I might notice an emotion but not know what led to it. <BR> <BR> After I have defined the problem, I need to identify the negative thoughts running throug... Wed, 21 Oct 2015 14:00:18 EST Day 33 - Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6018370 Eliminate Emotional Eating <BR> <BR> Just about everyone with a weight problem eats for emotional reasons from time to time. <BR> <BR> Food can certainly be an effective distractor - temporarily. But eating doesn't solve the problem that led to your distress in the first place. In fact, eating emotionally creates another problem - you feel bad about straying from your diet. <BR> <BR> People without a weight problem don't think of eating to feel better. <BR> <BR> Negative emotions are un... Tue, 20 Oct 2015 19:52:18 EST Day 32 Prepare for Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6017838 Prepare for Travel <BR> <BR> Whether you are traveling for business or pleasure, you can stay in control if you plan a strategy before you go. <BR> <BR> About a week before the trip, create a diet strategy. Think about it in advance so that you can remind yourself of it every day before you leave. Decide how closely you will follow your diet, specifically what exceptions you will make and how much weight, if any, you will allow yourself to gain. There are no right or wrong answers. If y... Mon, 19 Oct 2015 21:21:03 EST Day 31 Decide About Drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6017244 Drinking alcohol is an individual choice. If you want to fit drinking into your diet, you need to plan your alcohol intake in advance, just as you do your food intake. This means limiting your consumption and making sure that alcohol does not loosen your inhibitions about eating. <BR> <BR> Personally, I rarely drink alcohol which makes this an easy chapter to blog about. <BR> <BR> <em>88</em> Sun, 18 Oct 2015 22:54:33 EST Day 30 - Stay in Control When Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6016524 Stay in Control When Eating Out <BR> <BR> When I go to a restaurant, family gathering, holiday celebration, or other special event, I will encounter lots of triggers: the sight and smell of food, people eating and drinking, people offering me food and drink, a festive atmosphere. <BR> <BR> Plan to Eat Out <BR> <BR> Today, I will create a plan for eating out and set a date to implement this plan at a restaurant some time this week. Sticking to my diet every time I eat out or while celeb... Sat, 17 Oct 2015 12:37:09 EST Day 29 - Resist Food Pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6015946 Resist Food Pushers <BR> <BR> Have I ever eaten something because I did not want to hurt the cook's feelings? [yes] <BR> <BR> Have I even eaten something because it was a 'treat' someone prepared just for me? [of course] <BR> <BR> I can remember that it is okay to disappoint others. Disappointment is a normal part of life and their disappointment most likely will be mild and fleeting. We often feel that we are hurting people's feelings when we refuse their offer of food when, in fact, ... Fri, 16 Oct 2015 09:31:47 EST Day 28 - Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6015584 Wednesday was my husband's birthday. He claims he is now 59, quite a feat considering our son is turning 49 today. Anyway, it was a busy day, almost as busy as today has been. Son and his family will be here for supper which is cooking as I type. I knew if I didn't sit down and blog right now, I would be late again. It is hard work trying to stay on top of things. <BR> <BR> Day 28 - Get Ready to Weigh In <BR> <BR> Tomorrow marks the end of the second week of dieting. Don't even think... Thu, 15 Oct 2015 17:11:07 EST Day 27 - Master the Seven Question Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6014508 Day 27 - Today the assignment is to create Response Cards to help me more effectively reply to my sabotaging thoughts and thinking mistakes. I will read the cards at a set time every day, ideally when I read my Advantages Response Card. I can also pull them out any time I need them. Over time, as I practice these ideas again and again, I will begin to automatically respond to the sabotaging thoughts even without the cards. <BR> <BR> The Seven Question Technique <BR> <BR> 1. What kind of... Tue, 13 Oct 2015 19:27:50 EST Day 26 - Recognize Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6013628 Thank you for the encouraging comments after my Day 25 blog. I WILL finish this book and I will go through it again. I plan to join the blue book group in January. I expect most of us learn something more each time we do this exercise and that is a good thing. <BR> <BR> Day 26 Recognize Thinking Mistakes. <BR> <BR> It is important to realize that thoughts are just ideas, not necessarily truths. My thoughts about something may be completely true, partially true, or completely false. If ... Mon, 12 Oct 2015 09:13:07 EST Day 25 - Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6013320 I think I must be having sabotaging thoughts that are keeping me from finishing the book. Every day there seems to be an excuse for not doing the next chapter. I would like to be able to say that I finished something I started (I have a poor track record <em>198</em> ) so I will continue to plug away, one chapter at a time. <BR> <BR> The author suggests that I carry my diet notebook and a pen for a few days and mark down sabotaging thoughts as I identify them. If I am tempted to eat so... Sun, 11 Oct 2015 19:25:29 EST Day 24 - Deal with Discouragement - The Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010042 For most people, losing weight starts off easy because their motivation and confidence are high. At some point it begins to get harder. Life intervenes in ways that make sticking to a diet a real effort. Cravings become more intense. <BR> <BR> It is normal to feel overwhelmed or discouraged at times. It is natural to have doubts about whether I can keep doing what I know I have to do, but it is not okay to let these thoughts overwhelm me. I have a choice. I can allow sabotaging thought... Mon, 5 Oct 2015 21:56:47 EST The Beck Diet Solution - Day 23 - Counter the Unfairness Syndrome http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009331 Many dieters give themselves permission to eat when confronted with issues of fairness. We have all grown up with the idea that life should be fair - but life is not fair. And dieting isn't fair. <BR> <BR> I have a choice when I have thoughts about dieting, eating, food, or weight that start with 'It's unfair that...'. I can dwell on the negative notion and feel bad, or I can say, "That's true... It's not fair... Oh, well." Then I will refocus my thoughts on all the advantages in life I ... Sun, 4 Oct 2015 21:25:31 EST The Beck Diet Solution - Day 22 - Say, Oh, Well, to Disappointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008715 I tried to write this on Friday when I read the chapter. Better late than never, I guess. <BR> <BR> At some point while I am still losing weight, I will undoubtedly feel discouraged. (True.) It might happen today if the scale doesn't register the number I am hoping to see. It could happen tomorrow or next week when I am with friends and see them eating foods that I can't. At some point, the disadvantages of dieting will seem to outweigh the advantages. I might feel resentful or even a ... Sat, 3 Oct 2015 18:51:34 EST The Beck Diet Solution - Day 21 - Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007285 Weighing myself is essential. Weekly weigh-ins can help me because they allow me to celebrate and build up my confidence when I have lost weight. It is important to recognize the hard work that has led to weight loss and to feel good. <BR> <BR> Weigh-ins also keep me honest if I have gained weight. If I have not been following all the steps in the program, regular weigh-ins make me face that I cannot get away with doing only the parts that I feel like doing. <BR> <BR> Weigh-ins also help... Thu, 1 Oct 2015 09:14:07 EST The Beck Diet Solution - day 20 - Get Back on Track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006915 Get Back on Track <BR> <BR> If I slip and eat something that was not on my plan, I might think it would be okay to start fresh 'tomorrow'. BUT there is no reason to wait. If I continue to eat off track, I am just making the slip worse than it needs to be. <BR> <BR> Get Back on My Diet Now <BR> <BR> If I am tempted to continue eating when I know I shouldn't, I can do the following: <BR> <BR> Acknowledge my initial slip. "Okay, I should not have eaten that... I made a mistake... This one... Wed, 30 Sep 2015 17:07:02 EST The Beck Diet Solution - Day 19 - Stop Fooling Yourself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006372 Stop Fooling Yourself <BR> <BR> Do you ever give yourself a "fake" excuse to eat? For example: <BR> - I'll eat it only this one time. or, <BR> - It's not that fattening. or, <BR> - I'll make up for it by eating less later. or, <BR> - I paid for it. or, <BR> - I'm celebrating. or, <BR> - I'm craving it, and I'll probably just eat it eventually. <BR> <BR> Yes, I have said those things and many more. A calorie is a calorie, no matter when, where, or why I eat it. It is easy to see how irrat... Tue, 29 Sep 2015 20:06:40 EST The Beck Diet Solution - Day 18 - Change Your Definition of Full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005604 It is 2 weeks since I worked on 'The Beck Diet Solution'. Although I have not been reading the book, I have been reading my Advantages Response Cards and thinking about what I have been learning so far. Two weeks ago, my thoughts were consumed with my up-coming first half-marathon and last week I was recovering from same half-marathon. It was a good experience and I would like to do another. My husband says 'no', but I told him we would see. <em>211</em> <BR> <BR> Anyway, it is time ... Mon, 28 Sep 2015 13:54:53 EST Anniversary http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001060 <em>507</em> <em>507</em> <em>503</em> Today is my 11th SparkVersary. Although I have yet to reach my weight goal, I have learned many lessons from SparkPeople and I have made many Spark friends. I am grateful for finding the site quite randomly 11 years ago. <BR> <BR> There have been changes to the site over the years and there have been changes in my life. I was still working 11 years ago and my mother was still living. Although I am not at goal, I am 40 pounds lighter. I am m... Sun, 20 Sep 2015 21:43:05 EST Still Here http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999676 The days surely go by quickly. I would have thought it was only one or two days since my last entry and I have not blogged since Monday. <BR> <BR> It has been a 'strange' week - nothing bad just different. I am attributing most of it to my first (only?) half marathon on Sunday the 20th. I have done the 5k and 10k in the World Alzheimer's Day Run For Heroes Marathon in Amherstburg. 2014 was the last full marathon and 2015 is the last year for this particular half. Perhaps I can become kn... Fri, 18 Sep 2015 11:05:22 EST Day 17 - End Overeating - The Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997489 Day 17 - End Overeating <BR> <BR> There are two circumstances you might face while dieting that qualify as overeating: <BR> <BR> If you eat any food in greater quantity than you had planned. <BR> <BR> If you feel full partway through your meal but continue to finish it anyway. <BR> <BR> Today's exercise is to practice NOT overeating by purposely putting more food on the plate than you plan to eat. Choose a food that's on your plan but purposely give yourself a larger portion than you wou... Mon, 14 Sep 2015 20:21:07 EST Day 16 - Prevent Unplanned Eating - The Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996885 Day 16 - Prevent Unplanned Eating <BR> <BR> My written food plan will help me make my decision ahead of time - BEFORE I am confronted with uncomfortable cravings and tension. The triggers for eating are endless but the solution is straightforward: I don't have a choice. I made a plan and I will follow that plan - no ifs, ands, or buts. <BR> <BR> Firmly saying, NO CHOICE, decreases both the struggle and the discomfort. <BR> <BR> Once I accept the fact that I have to give up spontaneous... Sun, 13 Sep 2015 22:14:30 EST Week 3 - Go: Start Your Diet - The Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996063 Day 15 - Monitor Your Eating <BR> <BR> Give yourself credit for getting this far. <BR> <BR> Weigh yourself. Mark down your weight in your diet notebook. Next, do the following: <BR> <BR> Follow your food plan. Eat only what's on the plan you wrote for yourself yesterday. Eat everything on the plan, unless you become overly full before you've finished. Don't skip a meal. <BR> <BR> Monitor your eating immediately after finishing each meal and snack by noting what you ate on your food... Sat, 12 Sep 2015 13:36:45 EST The Beck Diet Solution - Day 14 - Plan for Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995298 Plan for Tomorrow <BR> <BR> Today I will write a food plan that includes everything I am going to eat tomorrow. <BR> On Saturday, I will check off whatever I eat that is on my plan and write down any food I eat that is not on the plan. <BR> <BR> I will continue to plan and monitor my eating in writing every day for however long it takes. <BR> <BR> <em>88</em> Fri, 11 Sep 2015 08:29:11 EST The Beck Diet Solution - Day 13 Overcome Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994767 Overcome Cravings <BR> <BR> Even though foods might continue to call out to you, you CAN stay in control. <BR> <BR> Once you limit or stop eating the foods you crave, your cravings for those foods will diminish significantly. To weaken the intensity and reduce the frequency of cravings, you have to STOP GIVING IN TO THEM. <BR> <BR> Waiting out a craving increases your ability to tolerate cravings and also increases your confidence that you can do so. The more often you wait out the cravi... Thu, 10 Sep 2015 11:37:52 EST The Beck Diet Solution - Day 12 - Practice Hunger Tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993939 When people who struggle with dieting get hungry, they often feel hunger pangs intensely. The sensations can feel like an emergency. It is important to learn you CAN tolerate hunger. When you're hungry but it's not time for a meal or a snack, you'll learn to say to yourself, "Oh, well, I wish I could eat now, but it's okay...I can wait." <BR> <BR> Now turn your attention to other things and the hunger pangs will gradually diminish. If you've never allowed yourself to feel hungry or very ... Wed, 9 Sep 2015 07:55:46 EST The Beck Diet Solution - Day 11 - Differentiate Between Hunger, Desire, and Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993240 Differentiate Between Hunger, Desire, and Cravings <BR> <BR> Most of us have difficulty distinguishing between true hunger (when you've fasted for several hours and your stomach is empty), a desire to eat (not being particularly hungry but eating because there is food around), and a craving (a physiological and emotionally intense urge to eat). <BR> <BR> TIP: If it has been anywhere from 20 minutes to up to 3 hours since you've eaten a reasonable-sized meal, remind yourself that any urge t... Tue, 8 Sep 2015 08:04:43 EST The Beck Diet Solution - Day 10 - Set a Realistic Goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992835 Set a Realistic Goal <BR> <BR> Setting a goal for yourself can be a great motivator. The book suggests a short-term goal to lose 5 pounds. Once you lose 5 pounds, set a new goal to lose 5 more pounds, and so on. Each time you lose 5 pounds, celebrate. It's important to celebrate your small successes along the way. <BR> <BR> Although you probably don't want to hear this, the rate at which you should try to lose weight is the slower the better. There is no long-term benefit to losing wei... Mon, 7 Sep 2015 16:00:08 EST The Beck Diet Solution - Day 9 - Select an Exercise Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992189 Select an Exercise Plan <BR> <BR> Nearly 90% of dieters who lose weight and keep it off do so with a combination of diet and exercise; only 10% use diet alone, and 1% rely on only exercise. <BR> <BR> Exercise helps you stick with your diet. <BR> <BR> Exercise might help control appetite. <BR> <BR> Exercise boosts mood and soothes stress. <BR> <BR> Exercise burns calories. <BR> <BR> Exercise preserves muscle tissue. <BR> <BR> Exercise builds confidence. <BR> <BR> Exercise makes you fee... Sun, 6 Sep 2015 16:58:05 EST The Beck Diet Solution, Week 2, Get Set: Prepare to Diet (Day 8) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991401 Day 8 - Create Time and Energy <BR> <BR> Dieting takes a commitment that goes beyond eating differently. I will need time to plan meals, to make lists, to shop for food, and to cook. I will need to eat slowly, to exercise, and to read my Response Cards. It will take fortitude and mental energy, especially if and when sabotaging thoughts get in the way. <BR> <BR> I have to figure out how much time it will take in my day and week to: <BR> <BR> Plan my meals. <BR> Shop for the food I will... Sat, 5 Sep 2015 09:08:34 EST The Beck Diet Solution - Day 7 - Arrange Your Environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990826 It is difficult when there is junk food staring me in the face. Out of sight, out of mind. <BR> <BR> It is especially important to avoid environmental triggers when I first start my diet. I will prepare our home by putting tempting foods where I won't easily see them - and by putting wholesome foods allowed by my diet in plain view. <BR> <BR> Remove personal temptations. <BR> <BR> Rearrange the dishes so that the smaller ones are easiest to reach. <BR> <BR> Consider others. Enlist t... Fri, 4 Sep 2015 09:06:55 EST The Beck Diet Solution - Day 6 - Find a Diet Coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990155 Very few people who have struggled with dieting can lose weight and sustain that weight loss without help and encouragement from another person. Getting someone to help you increases your chance of success. <BR> <BR> A diet coach can: <BR> <BR> Keep you motivated. <BR> <BR> Build your self-confidence. <BR> <BR> Help you solve problems. Two heads are better than one. <BR> <BR> Keep you accountable. Knowing I have to report to someone can motivate me to stick to my program. <BR> <BR> H... Thu, 3 Sep 2015 08:57:22 EST The Beck Diet Solution - Day 5 - Eat Slowly and Mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5989367 There are two very beneficial reasons that's important to always eat slowly and to pay attention to what you're eating: <BR> <BR> - When you eat slowly, your brain has time to register that you're full. <BR> - When you notice and enjoy every mouthful, you feel more satisfied when the food is gone. <BR> <BR> The more slowly you eat, the more time you give the 'I'm full' alert to reach your brain so that it can signal you to stop eating. <BR> <BR> How to Slow Down: <BR> <BR> Change somethin... Wed, 2 Sep 2015 07:19:40 EST The Beck Diet Solution - Day 4 - Give Yourself Credit http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988773 People who struggle with their weight tend to be hard on themselves. The moment they stray, they become self-critical. Instead of viewing slips as mistakes and thinking how they can solve the problem the next time it arises, they tell themselves that they're weak, hopeless, or even bad. <BR> <BR> Start now by telling myself, 'Good job', or the equivalent every time I sit down to eat, read a Response Card, and complete every other weight-loss task in the program. By consciously giving myse... Tue, 1 Sep 2015 11:13:05 EST The Beck Diet Solution - Day 3 - Eat Sitting Down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988273 Do you do any of the following? <BR> <BR> - Take free samples of food at the grocery store. [Costco] <BR> - Take food as you prepare meals. [Occasionally] <BR> - Sneak bits of food from someone's plate as you clear the table. [used to finish kids plates] <BR> - Spoon ice cream out of the container or reach into a bag of chips while you're walking around talking on the phone [guilty] <BR> - Take a piece of candy or pretzel as you walk past the snack jar sitting on a coworker's desk <BR> - N... Mon, 31 Aug 2015 18:32:05 EST The Beck Diet Solution, Day 2, Pick Two Reasonable Diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987462 I need to choose two diets - the one I plan to start with and a second one in case the first one doesn't work out. They need to be healthy and well-balanced. <BR> <BR> All diets enable weight loss in the same way - by getting you to eat fewer calories. <BR> <BR> Choose a diet that allows you to eat a reasonable variety of foods. You might be able to lose weight on a diet that isn't nutritious, but eventually your body will rebel - and you'll start to gain back weight. <BR> <BR> Guideline... Sun, 30 Aug 2015 14:35:50 EST The Beck Diet Solution - Chapter 5 - Week 1 - Get Ready: Lay the Groundwork http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987099 During the next 2 weeks, I will learn crucial strategies that I will need to diet successfully and to maintain my weight loss. <BR> <BR> I will use Cognitive Therapy techniques to prepare my mind and environment for dieting. <BR> <BR> The time I put into getting ready will help me to: <BR> <BR> - Talk back to my sabotaging thoughts. <BR> - Reduce the frequency and intensity of cravings. <BR> - Remain motivated to follow my diet, even when I experience intense cravings. <BR> - Be more consc... Sat, 29 Aug 2015 22:55:35 EST The Beck Diet Solution - Chapter 4 - How to Use the Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986310 Over the next 6 weeks, I will begin to make over my mindset and, as a result, gain the skills I need to make over my body. I will learn how to motivate myself and how to feel good about eating differently. I will develop a consistent sense of control that will continue to grow the longer I practice the techniques in the program. And I will learn how to use my new skills for a lifetime, so I will be able to maintain my weight loss. <BR> <BR> This program is designed to help me solve the pr... Fri, 28 Aug 2015 11:34:40 EST The Beck Diet Solution - Chapter Three http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985686 How Thin People Think <BR> <BR> I HAVE wondered why I can't lose weight or keep off the weight I've lost (although I am doing better in more recent years). <BR> <BR> Consider: <BR> <BR> Do I sometimes eat even when I'm not really hungry? [yes] <BR> <BR> Am I sometimes concerned that I might not have an opportunity to eat? <BR> Do I ever have such thoughts as, 'what if I get hungry later?' [yes] <BR> <BR> Do I sometimes eat part the point of mild fullness? [unfortunately] <em>4</em> ... Thu, 27 Aug 2015 10:08:02 EST The Beck Diet Solution - Chapter Two http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984778 <img src="http://photosaws.sparkpeople.com/guid/678a5213-bc52-4b27-b460-460ca5aac02d.jpg"> <BR> <BR> What Really Makes You Eat <BR> <BR> Do you ever feel as if you eat automatically, that eating is somehow out of your conscious control? Many have felt this way at times. <BR> <BR> The good news is that my eating is NOT automatic. Automatic processes are involuntary, such as the beating of my heart or the digestion of my food. I don't decide when my heart will beat or how to set off my d... Tue, 25 Aug 2015 21:47:11 EST The Beck Diet Solution - First Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984070 The cover promises that "The Beck Diet Solution" will train your brain to THINK like a thin person. So far, so good. <em>41</em> <BR> <BR> Chapter 1 - The Key to Success <BR> <BR> According to the author, Judith S. Beck, Ph.D., the reason I haven't been successful long-term is because I didn't know 'how' to diet. Once I know 'how' to diet, I will see lower numbers on the scale week after week. I will wear smaller sizes and enjoy other benefits like more energy, more confidence, bett... Mon, 24 Aug 2015 20:18:46 EST