Beck Day 19 - Stop fooling yourself
Harsh - I know
Beck points out all our self deluding thoughts - a whole list of them.
Some of them don't apply to me. Some of them occasionally relate to me. Of some I am a serial offender!
Of the list - these are my usuals
- I'll ... Read more
Beck Day 18 - Change your definition of full
This has been a really important point to understand.
Beck suggests that after a meal, if you think you would feel uncomfortable going for a moderate to brisk walk, then you have eaten too much.
I'm not sure that this analogy works for me -... Read more
Beck Day 17 - End overeating
Beck is asking me to do something I just wont do today.
She wants me to purposely overload my plate with too much food, or with a food that is not on my plan - just to teach myself that I can NOT eat it.
Now I know it is important for me to... Read more
Beck Day 16 - Prevent Unplanned Eating
Today Beck asks us to make a 'No Choice' card. We carry this card and refer to it to remind us that we have a food plan that we are going to follow. Take the choice out of the equation.
I suppose I understand this. I make a plan of what I a... Read more
End of August, September begins
August goals were
1. To keep maintaining - YES
2. Get my 1000 fitness minutes award - YES
3. Eat more fruit and vege - Still a work in progress
I am quite pleased with how August went. I maintained whilst on holiday. I exceeded my 100... Read more
Beck Day 15 - Monitor your eating
On day 15, Beck tells us to monitor what we are eating.
Every evening we should write a detailed plan of what we are going to eat tomorrow.
And then every day we should track what we actually eat.
I have been tracking most days since Ma... Read more
Update - Beck (Day 14) and holidays
I was on Beck day 13, then we left on our holiday to NZ.
Day 14 turned out to be about preparing for your new eating plan - including tracking all your food in advance. Of course, I was staying with a big group of my in laws, with very little ... Read more
Beck Day 13 - Overcoming cravings
At first, I am thinking that I don't really suffer from cravings. Uh - yeah, I am completely delusional! My cravings are associated with having food in my vicinity that I normally would avoid. I don't have a lot of junk food in the house - but g... Read more
Beck Day 12 - Practice Hunger Tolerance
Just in case you are interested, I am following the "Beck Diet Solution - train your brain to think like a think person'. It includes 6 weeks of activities and ideas to help you start to change your thinking, and thus your behaviour.
I am u... Read more
Beck Day 11 - Distinguish between hunger, desire and cravings
Today is about getting in touch with our real feelings with regard to food.
I must say, when I was doing a little pre-reading of about the Beck book - I read something about her thoughts on hunger - and it was a bit of an 'ah-huh' moment for m... Read more
Day 10 - Set a realistic goal
This is so important - 'if you don't know where you are going, any path will take you there'.
Knowing your goal means that every time you make a decision, you can decide if this is helping you to your goal - or not.
My goal is to main... Read more
Day 9 - Make an exercise plan
Its about planning exercise. Making time for it. Making it a priority. Making it happen.
Beck talks a lot about self sabotaging thoughts - and she is right to be raising this, continuously. It is so easy to say 'I do enough exercise'.
I a... Read more
Beck Day 8 - Create time and energy
Reading this, I can see that in my last year on SP I have already adopted some 'thin thinking' habits. As I am going through the 6 week program - some days are going to be non issues for me. Like this one.
Being the main carer of two young ... Read more
Beck day 7 - Arrange your environment
So, Beck advises that you set up your environment to support you in your goals. You know - get rid of junk food from your house (and handbag, and car, and desk) if you can. Put healthy foods where they are easy to reach - and less healthy foods ... Read more
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Beck Day 6 - Find a diet coach
Beck asks you to find a Diet Coach - someone to support and encourage you, keep you motivated, help problem solve etc.
I am going to take the easy way out, and say that my Spark community is my diet coach.
This is where I always come whe... Read more