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Beck Diet Solution book notes (for my Streak 3).

Friday, May 16, 2014

I decided last night to stop forward progress in the book for now & go back & review it (for my “Ready, Set, Spark” Teammates & for me!). It has REALLY helped me buckle down & follow the great plans I made for the 5% Spring Challenge. So, I'm looking forward to the Summer challenge. I plan to get the book again at my library & finish it over the summer. It is divided into 6 weeks & I just did the 2nd day of week 4, so I figured it was a good place to stop. I’m going to try to focus on at least 1 thing I learned & incorporated into my life for every day left in my RSS Streak & the 5% Challenge (about 15 total days).

OK, notes for today!

Characteristics of thin people - #4 they eat a little less at the next couple of meals to compensate for overeating. They do still eat; they don't skip meals. They just eat a little less. I did this at dinner after my huge lunch!

#6 - They try to learn from their mistakes & get back on track right away. When I got home & was brave enough to enter the lunch I ate, I realized that even though I realistically couldn’t stay within calorie range for the day, I could try to meet some other goals (freggies, protein, water, exercise). I think I did a pretty good job getting back on track.

The book has taught me (sometimes just be pure repetition I think) that CRAVINGS ALWAYS GO AWAY!! This morning when I was craving a Bacon, Egg & Cheese biscuit, I reminded myself of that. I also thought about how powerLESS I would feel if I gave in and how powerFUL I would feel if I withstood the craving. It really did help!

The book also encourages planning tomorrow’s meals in advance. Because I didn’t feel well last night, I didn’t do that. I was disappointed this morning when I didn’t have a plan for my day. I definitely want to continue pre-planning my meals! (As soon as this blog if finished, I will write out Sat's food).

Another “to do” is to make Response Cards. I have 6 made so far. I didn’t actually LOOK at the cards today when I was struggling, but I did remember some of the things I wrote. I will share some of them in the next few days.

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  • no profile photo CD13803834
    AWESOME!!! I am going to get serious about reading this book...... I know I can get thru it! I just have to try!! Congratulations on your success!! emoticon
    2347 days ago
    Keep up the great work! I like your dedication to sticking to your goals! emoticon
    2349 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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