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Beck Day 10 Set a Realistic Goal

Friday, April 20, 2018

Beck Day 10 Set a Realistic Goal

Why? Good goals are motivating.
Bad goals can lead to FEELING overwhelmed.

Determining a reasonable long term goal is hard and may cause anxiety. Let it go.
Set a short term goal to lose 5 pounds.
When you lose 5 pounds, it’s important to celebrate your achievements with a non-food reward.
This is another hard one for me because I am not materialistic. I celebrate fitting into smaller sizes. Maybe I’ll ask for SP applause when I lose 5 pounds.

Choose your long term, reasonable goal when you get closer to it.

Disadvantages of loosing too quickly
A sudden decrease in caloric intake slows metabolism to protect the body from starvation.

Experts recommend a rate of 1-2 pounds a week, the slower the better.
Even smaller losses of 0.5 pounds is normal the closer you get to a healthy weight.
Fluctuations are to be expected.
Gaining 1 pound is a fluctuation.

Sabotaging thought
I won’t be happy with small weekly losses.
Helpful Response
I need to learn to FEEL happy with small weight losses . Celebrating a 5 lb. loss will boost my mood and confidence. Once I accept the fact that small losses are okay, losing weight will FEEL easier.

Commit in Writing
My first weight loss goal will be to lose 5 pounds.

Beck Daily Credit for completed tasks today 12 Week 72

Read ARCs 2X.
Read Response cards.
Planned my meals.
I ate sitting down.
I ate slowly and mindfully.
I gave myself credit when I engaged in helpful behaviors.
Tracked my food.
Drank my water.
Refrained from eating while standing.
I didn’t eat seconds.
Completed my fitness minutes.
Recognized a trigger. Saw unplanned salsa on my plate. Left it untouched.
Recognized and responded to a sabotaging thought. Didn’t eat an unplanned bite.
Read and blogged Beck.
I did a spontaneous exercise.
I did a planned exercise.
I set a goal to lose 5 pounds.
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