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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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11/27/17 2:28 P

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Yes, we deserve credit for all the good things we do for ourselves - one by one and in the end result too.
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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DIROB57's Photo DIROB57 SparkPoints: (82,685)
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11/27/17 12:26 P

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Day 4: Give yourself credit

Somewhere along the way on Spark I already learned that it is best not to beat myself up for eating something like a cookie for example....but to get right back on track and make "Progress not Perfection" the goal because I will NOT be perfect everyday for the rest of my life. So I have learned how to let stuff like that not get me off track permanently. I'm learning not to dwell on the negative.

However, after reading today's assignment I noticed I still wasn't giving myself credit for something...my low weigh in this morning. In my blog I said it was a 'mystery' that I ate all my calories yesterday and had a low weigh in this morning. After reading Day 4, I realized I wasn't giving myself the credit I deserved because I have worked HARD to get where I am! It's not a mystery....I deserve to take the credit for my weight loss and that feels good!

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Edited by: DIROB57 at: 11/27/2017 (12:27)
Highest Lifetime Weight: 165.5 lbs on 3/12/15
Original Goal (2017): 137 lbs with a +/- 2% maintenance range of 134.26 - 139.74 lbs
New Goal Weight (2018): 135 lbs with a +/- 2% maintenance range of 132.3 - 137.7 lbs

I reached my goal weight of 137 (or below): 11/10/17 (this is when I began tracking Maintenance)





 current weight: 134.7 
 
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BEATLETOT's Photo BEATLETOT Posts: 9,320
10/18/17 12:25 P

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Like FUNLOVEN, I'm also super-behind. Way more so than she, though. I loved reading the comments on this day, because this is also one I struggle with. Or rather, one I don't try hard enough with. I think, oh, yeah, I can do this, but I don't actually DO it, you know? I just hop on over to Day 5 and don't think too hard about this again.

I will put sticky notes up and also think hanging around this team more might be helpful, until I build the habit. I noticed that a lot of you post on the Wall, and reading those will be helpful reminders.

Alicia, your blogs for Day 4 were EXCELLENT!

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (57,151)
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10/9/17 9:47 P

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I think it such a good idea to give yourself credit for all of the positive things you do. I just forget to do it! Strange how we never forget to criticize our mistakes, but we can't remember to give ourselves well deserved credit.

Well, I am several days behind due to a week of vacation. Just the same, I have taken the time to read everyone's comments and I have completed the Day 4 reading. I am giving myself credit for doing this even though everyone else has moved on ahead of me!

1. Read my ARC and RC today and as needed.
2. Followed my diet and fitness plans.
3. Ate all food sitting down.
4. Gave myself credit for all the things I did right today.

PS. I did not really follow my diet plan for lunch and I had to rearrange the fitness I had scheduled for today, but that's o.k. I did plenty of other things right today!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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JWPSKINNYSKILLS SparkPoints: (54,974)
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10/9/17 4:28 P

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I am giving myself credit for exercising for an hour today, for eating white sitting - and stopping mid-bite from eating when I was preparing my lunch standing up! I added this skill to my "reminders card" to read it with my other cards.

Edited by: JWPSKINNYSKILLS at: 10/10/2017 (04:02)
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/8/17 10:52 A

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Gave myself credit for eating the cashews instead of the oreos at the bonfire last night. Still exceeded my calorie limit, but with a more beneficial indulgence this time.

**Kathleen
___________
2 Peter 3:9


SPLORI's Photo SPLORI Posts: 3,972
10/8/17 7:46 A

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Giving myself credit is hard to do. I guess I have a negative mind headset. working on it.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008
www.sparkpeople.com/myspark/g


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10/5/17 10:29 P

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Gave myself credit for not eating the cookies at Commission meeting tonight (had brought healthy dinner and salad.

Ate all meals sitting down.
Gave myself credit for sitting down to eat all meals
Read ARC cards, gave myself credit for that also.

ALICIA363's Photo ALICIA363 Posts: 987
10/5/17 7:43 P

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Really learning a lot on this "Day"! Taking extra time on it. Wrote 2 blogs:
Oct. 4
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6418149

Oct. 5
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6418470


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (134,182)
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10/5/17 5:09 P

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I loooooove what KBEHNKE81’s wrote on Beck Day 4 post ... We're all like that 5-year old - learning new skills in an environment that can be confusing, intimidating and even a bit scary.

I was down 100+ pounds and "found" 8ish of them again. BUT instead of gaining it allllll back I have "paused" and am finding my way through this confusing, intimidating and even a bit scary time ... by getting back on track NOW.

If we focus on the good stuff we are doing ... we have a great chance of ... continuing to do it.
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Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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JUNEPA's Photo JUNEPA Posts: 12,459
10/5/17 11:12 A

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Kathleen, good point about brainwashing being exploitive and not having a choice while giving yourself credit is an intentional and appropriate choice.

My diet coach, OneKidsMom, responded to this post with

I had this musing drift through my mind reading your comment on giving yourself credit: when does "brain-washing" become "mental hygiene"? Hmmmmm.... it's all in what we call it. Benevolent brain-washing, self-programming, or mental hygiene... we're doing this to ourselves, with our own permission, and with full awareness.

Hey, anything that works, right?


I really like
self-programming, .... we're doing this to ourselves, with our own permission, and with full awareness.


Edited by: JUNEPA at: 10/5/2017 (11:17)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/5/17 10:39 A

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The difference between giving yourself credit and brainwashing:
Giving yourself credit is recognizing the appropriate and intentional choices you make that lead to fulfillment and success.
Brainwashing is responding with blind obedience to commands of an exploiter in ways that go against your will.

JUNEPA - I admire your efforts to dig deep in to the science of thought, habit and cued responses, and your very thoughtful analysis of the "giving credit" step. Super Credit to you!

**Kathleen
___________
2 Peter 3:9


JUNEPA's Photo JUNEPA Posts: 12,459
10/4/17 10:56 P

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Beck 4 Give Yourself Credit

A lot of us, as I read through different blogs, feel unnatural, juvenile giving ourselves credit for every positive behaviour.
I used to think it was lame to give myself credit for something I should be doing anyway. Steve Siebold (Mental Toughness) says giving ourself credit builds our confidence, increases our self-perception that we are strong and won’t give in to temptation, because we have fresh in our minds many times we haven’t given in. Just like reading our ARC several times a day keeps present in our mind why we want to lose weight. It arms us against going off track. I am trying the neuro science and psychology slants to finding success with weight management, and it is working for the above reasons. When I get a sabotaging thought, I have a fresh recall of why I am not going to act on that sabotaging thought.

So, even though before I read Beck, Siebold or Susan Peirce Thompson, I thought this sort of thing was brainwashing, I should logically decide and act on what is best for me in the long run, I wanted to be a non-rigid, non-dogmatic, reasonable and discerning thinker and I visualized dystopian novels that had repetitive slogans to guide the masses, like Animal Farm, 1984, Brave New World, Fahrenheit 451. Now I am trying this and calling it benevolent brainwashing. I see sometimes because of the way we are made and how we behave and respond, it is easier if we form habits that respond to cues and give us the rewards we want instead of thinking through every event that comes along and deciding every time what to do. I am forming habits that respond to cues and I am making these habits my allies.
To remember to give myself credit, I am going to write them down with my Beck day checklist

Checklist
1- I read my Advantages Response Card at least twice - Yes
2- –I read other response cards as needed – N/A
3- I created a reminder system to give myself credit – Yes it will be part of the Beck Checklist routine
4- I sat down to eat - Yes
5- I gave myself credit for sitting down to eat – Yes
6- I also gave myself credit for
- Making my habits my allies and giving myself credit positive for behaviour
- Getting enough sleep – huge to my daily success
- Eating healthy and sticking to the plan
- Taking time to plan and make healthful meals

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JUNEPA's Photo JUNEPA Posts: 12,459
10/4/17 10:54 P

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Beck 4 Give Yourself Credit

A lot of us, as I read through different blogs, feel unnatural, juvenile giving ourselves credit for every positive behaviour.
I used to think it was lame to give myself credit for something I should be doing anyway. Steve Siebold (Mental Toughness) says giving ourself credit builds our confidence, increases our self-perception that we are strong and won’t give in to temptation, because we have fresh in our minds many times we haven’t given in. Just like reading our ARC several times a day keeps present in our mind why we want to lose weight. It arms us against going off track. I am trying the neuro science and psychology slants to finding success with weight management, and it is working for the above reasons. When I get a sabotaging thought, I have a fresh recall of why I am not going to act on that sabotaging thought.

So, even though before I read Beck, Siebold or Susan Peirce Thompson, I thought this sort of thing was brainwashing, I should logically decide and act on what is best for me in the long run, I wanted to be a non-rigid, non-dogmatic, reasonable and discerning thinker and I visualized dystopian novels that had repetitive slogans to guide the masses, like Animal Farm, 1984, Brave New World, Fahrenheit 451. Now I am trying this and calling it benevolent brainwashing. I see sometimes because of the way we are made and how we behave and respond, it is easier if we form habits that respond to cues and give us the rewards we want instead of thinking through every event that comes along and deciding every time what to do. I am forming habits that respond to cues and I am making these habits my allies.
To remember to give myself credit, I am going to write them down with my Beck day checklist

Checklist
1- I read my Advantages Response Card at least twice - Yes
2- –I read other response cards as needed – N/A
3- I created a reminder system to give myself credit – Yes it will be part of the Beck Checklist routine
4- I sat down to eat - Yes
5- I gave myself credit for sitting down to eat – Yes
6- I also gave myself credit for
- Making my habits my allies and giving myself credit positive for behaviour
- Getting enough sleep – huge to my daily success
- Eating healthy and sticking to the plan
- Taking time to plan and make healthful meals

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
10/4/17 9:32 P

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So good to read your posts Beckers! Otherwise I would only have remembered what I did not do right. Instead I am giving myself credit for walking and exercising and for giving myself a pedicure tonight instead of giving in to my cravings.Or beating myself up for exceeding my calories instead of giving myself credit for having planned all three meals.
Looking forward to sharing our efforts and victories.

Edited by: SERIOUSLIM at: 10/4/2017 (21:33)
 current weight: 179.1 
 
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GOAL120A's Photo GOAL120A SparkPoints: (17,946)
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10/4/17 8:52 P

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I love this chapter because it only require a change of thinking. It's easy... and TOUGH :-).

I don't give myself much credit. I am harsh on myself and over critical.
I am determined to be kind to myself.

Today I reached for a few foods that I shouldn't have, but I can say..This is hard. I will get better at it. Next time I can have more control over what I eat.

I am reading this book for the second time! Good job that I am trying! So glad that other members are taking the challenge again too. Good job for all of us. We are trying which puts our rudder in the right direction of where we want to be.

Galatians 6:9 Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

Edited by: GOAL120A at: 10/4/2017 (20:55)
It is never too late to become who you always wanted to be.


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10/4/17 6:56 P

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Great analogy Kathleen - you could also apply this to pets..."Good girl/boy!"

Mary - I'm going to use the idea of placing sticky notes in places where I will remember to pat myself on the back; for example not buying chips or peanuts when I go grocery shopping.

It's a tough habit to get into -

The most effective way to do it, is to do it. Amelia Earhart


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (250,854)
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10/4/17 6:46 P
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Giving myself credit has been a challenge. I believe it’s because it just seems unnatural or somewhat silly to pat myself on the back. But I’m determined! As a reminder to give myself credit, I’m putting sticky notes in my vehicle, at my desk on my computer monitor, on the pantry door and the bathroom mirror. Additionally, I’m starting a “credit account” by dropping a coin or a note in a jar for every time I do the right think!



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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/4/17 11:08 A

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Giving yourself credit is like living with a 5-year old. Atta girl, you put your shoes on the right feet. Atta boy, you hung your backpack up on its hook. Good job petting the cat so gently. You're really learning your sight words well.Thank you for behaving so well while we were waiting in line at the post office.

We're all like that 5-year old - learning new skills in an environment that can be confusing, intimidating and even a bit scary.

Help yourself build confidence for handling the big things by recognizing your ability to handle the little things. When you start giving yourself positive reinforcement for making good decisions, you might even find yourself purposefully doing things so that you can give yourself credit.

This is my favorite day of the whole book. I love finding ways to give myself (and everyone else around me) credit for moving in the right direction.

So far, I have NOT eaten the trail mix three times.

**Kathleen
___________
2 Peter 3:9


QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (75,227)
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10/4/17 8:10 A

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Day 4, Give yourself credit

I think this “skill” maybe the hardest for me for all the sabotaging reasons Beck describes. While many other Beck skills have become second nature for me this one is still downright weird. However, I trust Beck. I have lost a lot of unwanted weight and kept most of it off by using her method. I am going to try the sticky note idea. In the car. On the fridge and in the kitchen cabinets. Maybe I will put one in my wallet and on my shopping bags to remind me to give myself credit if I shop mindfully. Maybe that is the key to remembering to give myself credit, think in advance about the ways I mess up and leave reminders to myself not only to take diet friendly actions but to give myself credit when I do.


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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GOING-STRONG's Photo GOING-STRONG Posts: 6,938
10/4/17 8:06 A

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Day 4 - Give Yourself Credit

Today was about giving yourself credit for what you do right... and not beating yourself up and talking negative. Basically, you should treat yourself as well as you would treat a good friend. Would you beat up a good friend over some minor eating infraction... or missing a planned work-out because of a schedule conflict? I think not. I am pretty mindful about giving myself credit; but I do tend to think negative thoughts about myself and see any variation off the straight and narrow path as a weakness. I do know that consistency... not perfection... is what gets you to your goal. All of us fall short at some point, so expecting perfection just isn't realistic. It is one of the primary reasons that I chose a calorie range as my diet of choice with an occasional higher calorie day. It makes the deviation "on plan" rather than a flub. Today I gave myself credit for not eating any breadsticks at The Olive Garden. The DH and I had an evening out at the theatre with dinner before the performance. We split the Chicken Parmesan (half is really like a full meal) and I had salad and no wine... just water. For the day, I was still in my calorie range. Hooray! I'm going to continue to find at least one thing daily to give myself credit. It is mental but a positive reinforcement that will pay future dividends.

Update: I often forget to give myself credit for things that I do right. I am going to try and be more mindful and reflect at the end of the day on the things I did right. For yesterday, I'm giving myself credit that I skipped having chips with lunch (I tend to overdo it) and I did 30 minutes of pilates / weights while watching TV.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,793)
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10/4/17 5:39 A

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Well said, Kriszta. I do not always remember to give myself credit in the moment. I do retain this on my daily checklist and it prompts me to think about my day. It is helpful to end each day on a positive note.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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10/4/17 4:16 A

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Giving myself credit was strange to me first: why praise myself for things I did right, that's my job in life, to do things right, isn't it? ; )
But I recognized giving myself credit for things I did well is an antidote against over-exaggerating mistakes, and getting in a negative spiral of guilt.
So I make an effort to remember this, even if it feels weird.
I still forget when things go well,
but I always remember to do this when I make a mistake, like last week:
OK, I ate a handful of tortilla chips standing in my son's room (finishing the open pack), and then ate another two handfuls. But I deserve credit for at least sitting down and eating it slowly. Also credit for eating all my meals as planned, and for getting enough sleep, and for being active.
emoticon

Also read my Advantages Response Card, completed my checklist and did not eat one single bite standing up. Credit for me today and it is only 10 am!
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


326 Maintenance Weeks
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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Posts: 3,800
9/14/17 2:10 P

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Hello Dianemarie,
this is the right thread for Day 4: Give Yourself Credit,
and there is a separate thread for every Day of the program,
and also a daily check in thread.
emoticon on observing your thoughts, and you deserve credit for not eating every time the though came up.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


326 Maintenance Weeks
 
0
85
170
255
340
DIANEMARIE35's Photo DIANEMARIE35 SparkPoints: (100)
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9/14/17 8:55 A

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I am new to spark people and the Beck diet. I believe in this process so far. I hope this is the right place to post. I had a very busy day yesterday, in a good way. I couldn't believe how often I wanted to reach for food, mindlessly. This is going to be a process. I am giving myself credit for not eating, every time I thought about food. O.M.G. Can anyone relate? Wow.

Edited by: DIANEMARIE35 at: 9/14/2017 (08:56)
AURA18's Photo AURA18 Posts: 8,126
9/6/17 2:20 P

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~Day 4 - Give Yourself Credit emoticon emoticon emoticon for healthy choices then repeat My 1st step, admit it hurts to gain back weight. Then get to work... the discipline to overcome regain will have positive affect on other aspects in my life (inspiring "Feel Rich" health documentary by Quincy Jones)

Edited by: AURA18 at: 9/6/2017 (14:41)
KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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9/6/17 2:01 P

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Sounds right not to push it!
I must confess, this is one of the hardest skills for me.
I always forget. The to do list helps, usually that is the time I recollect what I did well on that day : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


326 Maintenance Weeks
 
0
85
170
255
340
SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
9/6/17 10:37 A

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So obvious, and so not habitual. It makes a lot of sense to reinforce what positive actions I am taking, yet, when seing her suggestions, like the "credit account" jar, or the reminders, I feel self conscious. I did not have trouble posting sticky notes around my place about reading my ARC, but this one feels uneasy.

So right now i am only going to be more aware and give myself credit for the helpful and positive behaviours and thoughts, but I am not going to "push" it by establishing a credit jar right now.

Baby steps.... and credit for posting this. It means that I am taking the time to think about it and feel confident enough to share this.

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AEGISHOT's Photo AEGISHOT Posts: 4,509
7/15/17 7:11 A

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I am giving myself credit today as difficult as it seems to do. I have always thought that giving myself or even others credit for what they did right might make them or me proud (negative) and lose motivation but I think its a wrong notion, I will learn to do more from today.

I am giving credit to myself for losing weight at all. I may not be where I want to be but I am not where I used to be

I ate a lot of food yesterday but without guilt, I am happy about that. I was actually emotional about something was what caused the food but I refused to beat myself up. There is always a tomorrow to make things right.

I am always doing my best but I cannot do it all. I love my life

Temmy, Nigeria

Blog aegishot.blogspot.com.ng

I can do all things through Christ who strengthens me.

www.blctracking.com

RESOLUTE to be a Steady Shrinker throughout BLC35
RENEGADE against overeating and exercise inconsistency


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BEATLETOT's Photo BEATLETOT Posts: 9,320
6/2/17 8:27 A

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That's a useful tip! I often forget to give myself credit. I have reminders to read my ARCs on my phone. They go off at 8:25 and 5:55.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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COMEBACKKID12's Photo COMEBACKKID12 SparkPoints: (20,568)
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6/2/17 12:03 A

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I have a reminder on my phone that says "credit" so I can actually remember all the good things I'm doing for a healthy lifestyle. I leave it on all day until bedtime. emoticon

"All our dreams can come true if we have the courage to pursue them." Walt Disney


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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5/24/17 3:34 A

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOAL120A's Photo GOAL120A SparkPoints: (17,946)
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5/23/17 10:40 P

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Giving myself credit is a tough thing for me, but after I read this today, I wrote down a whole bunch of things I did well. It felt childish at first (sabotaging thought) but then it became fun and I enjoyed writing it down in my journal, like I was talking to someone else.
I have no problem encouraging others. I noticed when I encouraged myself, I became nicer. Win win!

It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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4/26/17 1:39 P

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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LDYHAZ's Photo LDYHAZ SparkPoints: (51,665)
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4/26/17 10:19 A

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Have started Beck and new just getting to writing. I have discovered that I have in place many aspects of Beck but look forward to learning more. Giving myself credit is a tough one. I think that's true with many women. We are overly critical of ourselves. I had a rough night sleeping and got up twice. I give myself credit for not heading to the kitchen. (I struggle with night eating) So a big self Woo Hoo!

One Step At A Time


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STRONGDAWG's Photo STRONGDAWG Posts: 1,504
4/17/17 4:23 P

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I've been reading, but not posting. I'm going to catch up with the group. Today I was out from 8 until 4 to watch the Boston Marathon. I give myself credit for packing apples for a snack. On the way back to the train, I got a "Kind" bar instead of a donut from Dunks. I took a couple of swallows of iced tea with just a little sugar and then tossed the rest. Plenty of calories left for dinner at home.

She believed she could so she did.
- R.S. Grey


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SMITTY_B Posts: 108
4/13/17 9:25 P

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I find taking credit (positive credit) for what I do incredibly hard sometimes. Like Sue in the book, I fall into self-critical thinking and that's very sabotaging as I'm finding out. I like the idea of writing the word 'credit' down as a reminder!

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BEATLETOT's Photo BEATLETOT Posts: 9,320
4/13/17 7:52 P

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I'm going to replace my old sticky notes that I'd put up in my bedroom and kitchen so I remember to give myself credit. I don't need a response card for this one, because I love it, but I do need help remembering.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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SALVAGEDLIFE's Photo SALVAGEDLIFE Posts: 21
4/13/17 6:21 P

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Love this idea WalkMama! I hope you don't mind if I also this line to my checklist. It's an excellent habit to develop!

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WINACHST's Photo WINACHST Posts: 1,754
4/13/17 7:49 A

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Today, I am associating "give yourself credit" to be positive. Don't focus on the slip-ups. Instead focus on the things I am doing right.



Nancy

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices
WALKMAMA's Photo WALKMAMA SparkPoints: (34,793)
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4/13/17 5:51 A

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I added a "give myself credit" line at the end of my checklist. It is a motivating exercise for me to think back through the day and select something to enter on that part of my list.

emoticon emoticon

Monica

Central Time Zone


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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,789
4/2/17 1:12 P

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I deserve to give myself credit when I resist the temptation to eat foods that I only know are going to sabotage my efforts and that are going to taste good at the time but later on leave me feeling empty and unsatisfied.
I am going to give myself credit for a habit that I have to continue to do everyday to live a healthy lifestyle. It is important for me to recognize when I do things right because it makes me feel positive inside and allows me the motivation to continue to eat right and exercise every day! This empowers me to help myself and to help others to over come the emotional side that sometimes creeps in and triggers us to eat bad things.

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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JUNEPA's Photo JUNEPA Posts: 12,459
3/5/17 5:10 P

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That deserves credit !!
Give myself credit every time I act positively and every time I resist engaging in an unhelpful behaviour.
Give myself credit for a skill or habit I had to learn that now comes easily to me.

Giving myself credit is important for strengthening my emotional side of resistance and weakening my emotional side of giving in. When my emotional side makes a move at overpowering my logical side (which would always stick to the weight loss plan), I need the resistance subset of the emotional side to be stronger than the giving in subset of my emotional side, this will help me make the logical decision.

This is a strategy that prepares to resist thoughts to not stick to the plan when they occur.

I used to have the sabotaging thoughts below before I realized the value of giving myself credit, which is strengthening my emotional side of resistance and weakening my emotional side of giving in.

Sabotaging thoughts – I don’t deserve credit for doing things I should already be doing, That’s lame, I’m lame if I do that. It feels unnatural to give myself credit. It feels too juvenile to praise myself.

To remember to give myself credit, I’m going to live my day more mindfully, pay attention to my actions, and give myself credit as credit is due, and make a note when they occur, on my phone so it doesn’t take a lot of time and which I almost always have with me, so I have a record that I can review at the end of the day and in the future.

Lots of great comments, thanks team, I learn a lot from you.

Today's favourite was MTN-Kitten who said ...each meal is an opportunity to get me to my health goals. Instead of viewing eating as something that is to be resisted and controlled in order to not gain weight or to lose weight, an occasion that potentially moves me away from my health goalls, view a meal as an opportunity of moving toward my health goals.



June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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AURA18's Photo AURA18 Posts: 8,126
3/5/17 3:33 P

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Day 4 - Give Yourself Credit
emoticon with all responses and important daily task.

GOING-STRONG's Photo GOING-STRONG Posts: 6,938
3/5/17 3:08 P

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Day 4 - Give Yourself Credit

Today was about giving yourself credit for what you do right... and not beating yourself up and talking negative. Basically, you should treat yourself as well as you would treat a good friend. Would you beat up a good friend over some minor eating infraction... or missing a planned work-out because of a schedule conflict. I think not. I am pretty mindful about giving myself credit; but I do tend to think negative thoughts about myself and see any variation off the straight and narrow path as a weakness. I do know that consistency... not perfection... is what gets you to your goal. All of us fall short at some point, so expecting perfection just isn't realistic. It is one of the primary reasons that I chose a calorie range as my diet of choice with an occasional higher calorie day. It makes the deviation "on plan" rather than a flub. Today I gave myself credit for not eating any breadsticks at The Olive Garden. The DH and I had an evening out at the theatre with dinner before the performance. We split the Chicken Parmesan (half is really like a full meal) and I had salad and no wine... just water. For the day, I was still in my calorie range. Hooray! I'm going to continue to find at least one thing daily to give myself credit. It is mental but a positive reinforcement that will pay future dividends.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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KATTURTLE's Photo KATTURTLE Posts: 63
3/5/17 7:19 A

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Once again late entry (but credit for better late than never). Giving myself credit for starting my birthday miles ( run my years in miles over the week leading up to my bday). Hoping to give myself credit for finishing them ! emoticon

Move relentlessly forward !


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YESICAN61's Photo YESICAN61 Posts: 725
3/4/17 11:26 P

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Giving myself credit was something I had to learn how to do about 15 years ago. It wasn't easy but is a habit I'm glad I have. Today I give myself credit for only eating while sitting down and staying within my calorie range

Any time spent creating is time well spent!





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3/4/17 9:32 P

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Giving myself credit for forcing myself out the door for a walk with son and dogs, doing hours of yard work, and staying mostly on food plan today.

Deb
Changing my life 1 step at a time.


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,793)
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3/4/17 7:51 P

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Today I am giving myself credit for sticking to my plan of eating only half of the catered lunch offered at an event.



Monica

Central Time Zone


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UPTOIT59's Photo UPTOIT59 SparkPoints: (259,684)
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3/4/17 6:45 P

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Well said! You said exactly what I have been thinking!

Carolyn



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BARB5454 Posts: 136
3/4/17 6:29 P

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Too often I focus on what I don't do, instead of what I achieve. I discount my efforts and belittle. As a consequence, my self-confidence has been hurt by ruminating on my shortcomings, unable to trust in my ability to lose weight.

Why do we concentrate on the long journey ahead instead of recognizing how far we've come in our efforts? They form the building blocks of our future endeavors--if, that is, we learn to trust in ourselves.


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UPTOIT59's Photo UPTOIT59 SparkPoints: (259,684)
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3/4/17 6:27 P

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Smart advice! So you have been doing this for a year?
I am on Day 4- and have found the credit a bit silly but have posted some hot pink post-it notes around to remind me. Knowing that it has worked for you is good to know!

Carolyn



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