Beck Refresh Day #35 and #36: Weigh Yourself and Believe!
Monday, January 30, 2017
On Day 35, Dr. Beck reminds me that the number on the scale is data. Not emotion, not judgement of good or bad, simply an indication of whether my efforts are working or my practices need to be revised. This week, the data is good. After a little jump down, I settled in at 2.5 pounds lost in 3 weeks. I am happy with that since my goal is to lose a half pound a week. The gradual approach allows me not to feel deprived.
And thus ends the first 5 weeks of Dr. Beck's program outlined in The Beck Diet Solution: Learn to Think Like a Thin Person. I've been working the program, strengthening my resistance muscle, giving myself credit, getting back on track with consistent exercise, learning to say "No Choice," learning to counter the sabotaging thoughts that tell me it won't matter if I have a little extra this or a big helping of that instead of a tiny one. I've been reminding myself WHY I want to lose weight every day, sometimes twice a day, by reading my Advantages card. Have I been perfect? No, I haven't. But I've learned to get back on track when I slip, and not compound the mistake. And it is working.
On day 36, Dr. Beck tells me to BELIEVE IT. If I'm going to be successful, I need to understand that I have the skills to do this, that I am losing weight precisely because I have those skills and I am using them. As I read this chapter, where Dr. Beck talks about a client of hers who ascribed her success to everything other than her own efforts, I thought about the fact that I had lost confidence in my own ability to lose the weight and keep it off. After losing and regaining 20+ pounds twice in the past 7 years, I lost confidence in my ability to be successful. But the fact is, I CAN do this - lose the weight and keep it off - IF I'm willing to practice these skills while I'm losing the weight, and also after the weight is off. I believe I can do this - IF I keep reminding myself, every day, to maintain these practices. The critical point is to keep reminding myself and keep practicing. And i can do that. I believe!
So I will write myself a reminder card and continue to do what I need to do, every day, until I achieve my goal. And beyond.
Yesterday was very challenging. Not horrible, jusy very challenging. And I didn't stick perfectly to my plan, but I got back on track pretty quickly. I won't bore you with details, just some tough stuff mixed in with some joys and some bittersweet emotions. And I'm headed off for a conference this week, leaving my husband to deal with difficult stuff. He was planning to join me Thursday for a little break but now he can't. I am going to work on taking care of myself this week, sticking with my travel plan, getting extra exercise in and remembering the serenity prayer.
Thanks for your support. It makes a difference! Wishing everyone health and success in reaching your goals!