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Starting My "Diet" (Still Hate That Word): Beck Day 15
OK, after 2 weeks of preparation, this is day 15 and the official "start" of the "diet".
Much to my glee and pleasure, I discovered late yesterday that not only can I track ahead (yesterday for today) my nutrition -- so mee... Read more
Planning for Tomorrow: Beck Day 14
Yesterday's distractions worked very well: in fact, I was so busy at work that I really did not experience anything more than mild hunger, and did not need to seek out deliberate distractions. But I'm glad to know about that technique and I've ... Read more
Distracting Myself From Hunger and Cravings: Beck Day 13
Hmm. Yesterday's lunch skipping went pretty well; I was aware of hunger from about 11 am on but it was "mild" discomfort", intermitent (forgot about it while I was working), and certainly not unbearable. I've experienced much much more severe ... Read more
Tolerating Hunger and Cravings: Beck Day 12
The essential lesson today is that hunger is not an emergency, and that is because hunger is not even very uncomfortable.
Beck asks us to think about past experiences of severe discomfort (for me, day after recovery from various surgeries);... Read more
Hunger, Desire and Cravings: Beck Day 11
Learning to distinguigh among hunger, desire and craving for food is going to be very important for me.
Hunger is a physical sensation in the stomach -- rumbling, emptiness -- when I have not eaten for 3 hours or more.
Desire is simply... Read more
Set Achievable Goals: Beck Day 10
This is relatively simple but important: rather than focusing on losing 50 pounds or the 80 pounds I once needed to lose, Beck recommends that we set a weight loss goal of not more than 5 pounds at a time. She advises that we reward ourselves f... Read more
Get Moving: Day 9
Not much to say about this really: I know it's important to exercise, it's something I have done consistently my whole life (been a member at my gym since 1975!!, before that at univ gym, before that worked as lifeguard/swim instructor). Yes the... Read more
Make Time, Put Dieting First: Beck Day 8
To lose weight and to maintain weight loss, I have to plan my life around exercise and dieting activities. Which means I have to permit myself to put myself first.
This is huge. When I was raising young children (both of whom had early... Read more
Organizing My Environment: Beck Day 7
This strategy is concerned with eliminating temptations by removing visual triggers -- and of course I can resist anything but temptation. Tomorrow is a 5 am departure day so -- I'm blogging about this one now!!
I have long since held the... Read more
Meet With Your Diet Coach: Beck Day 6
Yes, I've done that: by email!! With gratitude for support already received, with a plan for regular contact by email on a weekly basis to report weight changes and additional contact if I'm dealing with sabotaging thoughts or preparing for a p... Read more
Slow Down and Be Mindful: Beck Day 5
There is a heck of a storm blowing outside our windows: thunder and lightning in the winter time, snow blowing hard and sticking in the window screens.
And I've got a little bit of an internal storm going on too because I know: today is a... Read more
Building My Confidence: Beck Day 4
Hmmm. Beck is telling me to give myself credit every time I "engage in a positive eating behaviour": such as, sitting down while I eat.
I did manage to sit down while I ate absolutely everything yesterday. Yay me!! Weird, though -- parti... Read more
Eat Sitting Down: Beck Day Three
This has to be one of the most important new techniques for me. I will struggle with it. And I've already made myself a Response Card: SIT DOWN TO EAT.
My "sabotaging thought" about this is, of course, that it's not my fault because it's ... Read more
Commit to a Diet Plan: Beck Day 2
Day Two: I've picked two reasonable diets. The primary diet plan will be to continue nutrition tracking on Spark, which I've been doing for some 20 months or so now: calories, carbs, proteins, fats and a whack of other nutrients including calciu... Read more
Reviewing the Advantages of Dieting: Beck Day One
We don't use the word "diet" much at SP -- right? Because we're making life style changes and not temporarily depriving ourselves.
But I'm adopting the language of Judith S. Beck in her book, "The Beck Diet Solution, train your brain to th... Read more
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