|
|
Post by bbbearsmom on Jun 30, 2019 23:21:57 GMT
Monday, 07/01
BBR Chapter 5 Week 1
In these first two weeks we’ll be using Cognitive Behavioral Therapy techniques in order to get your mind and your environment ready for dieting. Beck says this will help you to:
Talk back to your sabotaging thoughts.
Reduce the frequency and intensity of cravings.
Remain motivated to follow your diet, even when you experience intense cravings.
Be more conscious of every bite you eat.
Increase your satisfaction during and after meals so you’re less likely to reach for second helpings.
Solve problems that have caused you to go off diets in the past.
Feel more confident about your ability to follow your diet consistently, even when the going gets rough.
Feel more accountable for every calorie you consume.
The general focus of this is that there will be challenges as you manage your weight and the techniques being taught will assist you in handling the challenges so you remain on plan.
Day 1 – Record the Advantages of Losing Weight
I’ve been doing Beck for years and have been doing multiple reviews of the book per year since 2011 and I think this is one of the most important assignments if not the most important. This gives you your “whys” for doing the work to lose weight and then maintain your weight loss and the reasons to keep on going when things get rough. The assignment is to record the reasons you want to lose weight/maintain your weight loss. Think of reasons from all parts of you your life. You want them recorded some place so you can read them at rough times. Beck also wants you to read them every day so you’ll remember them when you have sabotaging thoughts.
Beck suggests recording them on index cards so you can carry them with you. You can also put them on your computer, tablet, or phone. Some people record them on the phone so they can listen to them.
When thinking of the reasons think of the following areas of your life: love life, friendships, family, career, social life, energy level, participation in hobbies and recreational activities, your body, health, self-image, and mental outlook.
Share your list of advantages of losing weight/maintaining your weight with us. How do you use this list as you manage your weight?
|
|
|
|
Post by bbbearsmom on Jun 30, 2019 23:24:25 GMT
For my health. Just passed my yearly blood work.
Less pain in my knees, back, and feet.
Better mobility.
Can fit into smaller spaces.
I don’t have to buy new clothes each year because I grew out of my old ones.
My feet don’t numb if I sit for a long time
I often remind myself about the health reasons I do this.
|
|
|
|
Post by cathygeha on Jul 1, 2019 6:12:39 GMT
Okay...this is the list I came up with this morning but will also include previous ones from past reviews below this list. I think JUST losing weight will help with a few of the items on the list but in combination with exercise, meditation/contemplation, and other things the healthier future thing is optimized.
July 1, 2019
Reasons why I want to reach and maintain a healthy weight:
1. I might be healthier
2. Less girth means greater ease in bending to put shoes on, etc
3. I might be cooler during hot summer months
4. I would be able to wear pretty belts around a defined waist
5. I sleep better when lighter
6. I want the years I have left to be the healthiest they can be
7. Plane trips to the USA to see family will be more comfortable – the seats are not very wide and some passengers are BIG to sit between.
8. It will take pressure off my joints
9. It will be easier to exercise
10. I will be around longer to spend time with my granddaughters (hopefully weight will impact that)
PREVIOUS LISTS (some of the reasons seem to stay constant with new ideas cropping up here and there)
Reasons why I want to reach and maintain a healthy weight:
1. I will be healthier
2. I will be better able to keep up with Hazel and Jade
3. I will be more bendy in the middle.?
4. I might be able to stop taking drugs for hypertension
5. It will be easier to exercise
6. I feel better when I weigh less/am at a healthier weight
7. I sleep better when lighter
Shared online:
1. Improved health
2. Improved flexibility
3. Increased strength
4. Increased endurance
5. More Bendy in the middle
6. Smaller clothes when shopping in the USA next time
7. Better internal/self awareness of why I eat/drink And means to nix/curb them before they take over
8. Better skills in maintaining weight loss as I lose, approach and maintain goal weight
9. Improved relationship with food and exercise
10. At 65 I would like to spend the rest of my life as fit and fabulous as I can be.
July 2017
* more bendy in the middle
* physical activities will be easier
* might be able to get off hypertension medicine
* more comfortable in heat
* physical activities with family easier
* more defined waist - belts
* more and cuter clothing options
* like photos & image in mirror better
* feel better in my skin
* more energy-especially if I exercise as I lose weight. Energy, greater stamina and increased strength
|
|
irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
|
Post by irisinnia on Jul 1, 2019 13:29:06 GMT
All my lists involve variations of:
1) Look better
2) Feel better
3) Don’t die
So I might use that as my mantra while I go on a hike today.
“Look better, feel better, don’t die, Look better, feel better, don’t die”
... on a serious note though... the clothes! Why don’t I focus on the clothes more? I was 20 lbs from goal and I was like a freaking Barbie. Any store, any style, it looked good! I really want that again. Especially since my favorite plus size store went out of business. Now I just have Torrid. And the gamble at the department stores. Yuck!
|
|
|
|
Post by hpeterson1951 on Jul 1, 2019 14:19:52 GMT
My list includes:
1) Dad's death was horrible- his addiction ruined our family, killed him. He chose food over family saying "If I want to die of a pizza overdose that's my choice:
2) Don't want to fulfill mom's prediction and "family destiny" of being fat
3) I age quicker than others due to my CP- This may help to slow it down and ease it.
4) Improve self esteem-know I can do this and no feel ashamed around other women.
I liked that part that said "you think you won't forget your reasons, but over time you may.
When I started the anger at my dad for dieing from morbid obesity fueled my weight loss. The pain and anger were so intense that it helped me keep going. It's been almost 9 years, and that's all faded.
Sounds weird, but I need to tap into that pain and anger again.
I made several copies of my response car and put the on my vanity mirror, in my bullet journal, in my school journal and in the Beck book
|
|
|
|
Post by lani on Jul 1, 2019 14:42:40 GMT
This is good. I had to hunt for my Beck notebook, I haven't looked at the Beck part of it in a while. It is also where I keep all my meditation mantras, the two go together for me at this point.
I wrote my most recent full ARC 9/12/17. It is about maintaining. I have some repetition.
1. I feel strong
2. I look hot.
3. My emotions and mental outlook are much better.
4. Physical health - I have a plethora of reasons here. The one I added in 2018 is trying to lower cholesterol and avoid having to take a statin. My doc has not been after me for more bloodwork so I'm not sure where I stand. I have been cutting back on saturated fat and trying to eat more vegetables.
5. I can wear any fashion I like.
6. When I look in the mirror I feel proud.
7. When I meet new people I am confident about my appearance.
8. I am proud of my discipline.
9. Mr. Lani is proud of me.
10. I am confident this ongoing effort will help me maintain physical and mental function as long as possible.
|
|
|
|
Post by bbbearsmom on Jul 1, 2019 16:37:14 GMT
cathygeha, Thanks for sharing all of your lists. hpeterson1951, Hugs. I remember you writing about your dad's death and how upsetting it was. Maybe you need to write out your feelings about it so you can reread it in the future. I'm doing this to avoid getting diabetes. I'm lucky in that there are reminders all around me about the damage Type 2 diabetes does so that helps me stay motivated.
|
|
|
|
Post by hpeterson1951 on Jul 1, 2019 19:29:18 GMT
bbbearsmom,- Thanks for the idea. I might try that as another advantage card. I remember being upset that I struggle with so many disabilities I can do nothing about. I can take medication to hold it at bay but can not reverse it or stop it. Dad died of direct complications of morbid obesity. It would have been very hard to loose the weight he needed, but it was doable. There was a possibility he could at least try to reverse it and live. He made sure we knew he wasn't only not trying to loose weight, he was gaining weight on purpose. Maybe that's exactly what I'll write. Thanks
|
|
|
|
Post by bbbearsmom on Jul 1, 2019 23:46:03 GMT
hpeterson1951, Sorry to hear that about your father. You are not your father you can do this.
|
|
|
|
Post by surfgirl on Jul 2, 2019 20:46:19 GMT
Mine are the same as last time:
I will be healthier overall
I will reduce cardiac issues
I will be more active as I age
I will age better
I will feel more confident
I will be able to wear clothes I like
|
|
|
|
Post by wwlurker on Jul 4, 2019 14:45:59 GMT
- I want to be able to buy all of the cute clothes I see in stores
- I want to be healthy and live a long life
- I feel that my weight is a hindrance to my job because of the prejudice larger people experience
- I want to heal my relationship with food
- I want to feel attractive
|
|
|
|
Post by starchild68 on Jul 8, 2019 21:02:41 GMT
Dang, I'm behind again. But here goes, with my "whys"
What are the reasons you want(ed) to lose weight?
1. to lose the weight my doctor kept telling me to lose to be healthy
2. to control cholesterol with fewer meds, if possible
3. to take the pressure off my arthritic knees
4. not to be out of breath & exhausted climbing a couple flights of stairs
5. not to HATE the mirrors in dressing rooms
6. to be able to buy regular-sized, non-baggy clothes
7. to relearn healthy eating habits
8. to be in better shape & more active than I was at 50
9. to wear all the smaller clothes I bought
10. to feel in control of my behavior!
|
|
