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    WATERMELLEN   85,447
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Planning for Tomorrow: Beck Day 14

Friday, February 11, 2011      6 comments

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

Thursday, February 10, 2011      6 comments

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

Wednesday, February 09, 2011      5 comments

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

Tuesday, February 08, 2011      5 comments

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

Monday, February 07, 2011      6 comments

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

Sunday, February 06, 2011      4 comments

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

Saturday, February 05, 2011      9 comments

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

Thursday, February 03, 2011      9 comments

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

Thursday, February 03, 2011      3 comments

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

Wednesday, February 02, 2011      4 comments

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

Tuesday, February 01, 2011      4 comments

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

Monday, January 31, 2011      7 comments

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

Sunday, January 30, 2011      6 comments

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

Saturday, January 29, 2011      14 comments

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

Winter Happiness

Saturday, January 22, 2011      14 comments

It's the hyacinths, pale pink, fully in bloom: spritely posture; star-shaped blossoms; scent above all. It's the glorious cross country ski: feels like flying (briefly, when the coordination works in synch). It's the gently falling sno... Read more

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