80,000-99,999 SparkPoints 87,868


Wednesday, November 23, 2016      3 comments

After re-reading Beck this time, I keep trying to clarify Beck's lessons in my own words. I believe what I learned in Beck. Reflecting on what I learned, I am trying to deepen my understanding of Beck by putting her lessons into my own words so ... Read more
Before Beck What I didn't know
Monday, November 21, 2016      4 comments

I thought willpower was the key. I was mercilessly hard on myself. I'd start out strong, do well for a while and then encounter a difficult situation or emotion and begin to doubt my strength. Out came the whip. Beat myself up. Then I'd give up ... Read more
Beck and CBT explained in a short article
Monday, November 21, 2016      7 comments

Self Sabotage http://blog.iqmatrix.com/ove
rcome-self-sabotage Self-sabotage is any behavior, thought, emotion or action that holds you back from getting what you want consciously. It is the conflict between conscious desires and our u... Read more
Beck Ch 43 How to Stay at Your New Weight
Tuesday, November 15, 2016      0 comments

Looking ahead. Still in the weight loss phase so this will be revisited when I reach my lowest maintainable weight. Beck and long time maintainers recommend: Determine a goal weight that's comfortable & maintainable. Weigh daily. ... Read more
Beck Ch 42 Practice, Practice, Practice
Monday, November 14, 2016      5 comments

Beck says, You've learn the CBT skills needed to think like a thin person. The more you use these skills the more automatic they will become. Still a small fear that the Beck success won't last. The healthy journey continues to get easier. ... Read more
Beck Ch 41 Make a New To Do List
Sunday, November 13, 2016      5 comments

Time to personalize my Beck To Do List. Daily Plan your meals Eat the planned food. No choice. If you want it PLAN for it tomorrow. Sit down to eat. Eat mindfully. Monitor feeling of fullness. Track every bite. Celebrate every ... Read more
Grocery Store Holiday Triggers
Sunday, November 13, 2016      7 comments

Grocery Store Holiday Triggers Pumpkin bread slice 170 Ginger snaps (4) 120 Egg nog 8 oz. 380 Sugar cookie, frosted 1 180 Peppermint Ice Cream 1 cup 260 Pumpkin pie 1/8 slice 158 Cranberry muffin 120 Hickory Farms Turkey Sausa... Read more
Beck Ch 40 Enrich Your Life
Saturday, November 12, 2016      3 comments

Beck says: Don't put off activities and goals until AFTER you've lost weight. Do it NOW! Do it now to FACILITATE your journey. Lift your spirits by being active and engaged in pleasurable activities ... Read more
Beck Ch 39 Keep Up Exercise
Friday, November 11, 2016      6 comments

Exercise Sabotaging thoughts I hate exercise. I don't want to go. I rather stay home. Exercise is boring. It's just a drop in the bucket. I really shouldn't. Helpful thoughts Go for a walk. Track minutes. Take credit for exercise. ... Read more
Beck Ch 38 Plateau
Thursday, November 10, 2016      6 comments

Plateaus are normal. Even if you ARE doing everything right. Some plateaus are short-lived due to water retention, hormones, stress, calories in, calorie out imbalance. In short, Salt, biology, calories and exercise aren't the only things going ... Read more
My fellow Sparkers
Wednesday, November 09, 2016      6 comments

I'm old enough to to remember when Senators spoke respectfully of the opposition. "I respectfully disagree with my esteemed colleague from the State of xxxxx." Hate speech serves no one. Our country, our democracy, our heritage deserve our... Read more
Beck Ch 37 Reduce Stress
Tuesday, November 08, 2016      3 comments

Stress How to Reduce Stress 1. Solve the Problem. Prioritize demands. Respond to Negative thoughts with the 7 Question technique. Seek support. 2. Relax. Practice Lamaze. 3. Change your mindset. Look for unreasonable rules. ... Read more
Beck Ch 36 Believe it. Overcome doubts
Monday, November 07, 2016      6 comments

Journey doubts. Will it last? Can I keep this up? Time to stop doubting myself. I have new, powerful thought stopping skills. They work and cut the struggle. I have lost 35 pounds. I have consistently and successfully lost weight for... Read more
Pizza Dilema solved
Sunday, November 06, 2016      5 comments

My DH loves pizza. I can't count the number of times I've said no. I really have to limit my carbs to 2 servings a day. For me, Pizza just isn't satisfying in very small portions. Even with a large salad, the meal doesn't satisfy me for the even... Read more
Beck Ch Day 35 Get Ready to Weigh In
Thursday, November 03, 2016      2 comments

Calculate a reasonable weight loss for the week. Weigh in. Record the results. Doesn't that sound easy? Reasonable? Rational? The scale had a powerful hold on me. I gave the scale the power to define me. Successful, failure, wea... Read more

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