I'm recording these solutions into a blog so I can always come back to them. The Beck Diet Solutions is not ANOTHER DIET. It's a list of solutions to help keep you on track while you are dieting and maintaining. Some very helpful 'stuff' here. Enjoy!
Beck Day 12 - 23 Living Binge Free spark Team
Day 12: Plan a day to skip lunch to practice tolerating hunger
Day 13: Overcome Cravings
1) write down how long it lasts; 2) rate how uncomfortable it is on scale of
0- 10; 3) write down which anti-craving technique you used. 4) read your
Day 14: Plan for tomorrow. Make a menu for a week.
Day 15: Monitor your eating. If you stray, figure out why.
Day 16: Prevent unplanned eating - say NO CHOICE to cravings.
Day 17: End Overeating. Small portions. Stop when you are full.
Day 18: Change your definition of full.
Day 19: Stop fooling yourself. Watch portions and choices. IT’S NOT OKAY
Day 20: GET BACK ON TRACK - even a small sidetrack.
Day 21: Get ready to weigh in - use Spark Tracker. Use your scale only for info, not as a tool to judge yourself.
Day 22: Say "Oh, Well" to disappointment. Accept and move on.
Day 23: Counter the unfairness syndrome - Go back to “Why I Want To Lose Wt.”
*The all caps ones are to write on a reminder card.