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Post by bbbearsmom on Jun 26, 2020 23:30:24 GMT
Saturday, 06/27
BBR Chapter 1
The Key to Success
My favorite part of chapter 1 is the idea Beck does not use the words cheat/cheating in this book because she thinks that using those words while dieting can demoralize you and keep you from getting back on track. Instead she uses “unplanned eating” or “overeating.” And she wants us to take this view: Okay, so I ate something I didn’t plan to eat or I ate more than I was supposed to. It was just a mistake, no big deal…I’ll get back on track for the rest of the day.
At the beginning of the chapter Beck again reminds us that our lack of success with dieting is because we don’t know how to do it. She says she will teach you how to do it successfully and for life. You will learn how to avoid cheating, how to resist temptations, how to cope with hunger, cravings, stress, and strong negative emotions without comforting yourself with food, and how to motivate yourself to exercise. All this will happen when you change the way you think.
She maintains that she will teach you to think like a thin person and assist you get rid of your mindset of sabotaging thoughts that keep you from success. This is psychological program that will get you to eat what you are supposed to eat by choosing appropriate foods and eating behaviors by changing your thinking permanently.
Beck mentions that Arron Beck is her father and that he started cognitive behavioral therapy (CBT) working with depressed patients. He worked with them to set up goals, solve problems, and change their thinking. This led to their depression abating.
Your thinking affects how you feel and what you do. CBT helps you to identify your sabotaging thoughts and learn how to effectively respond to them. It also helps you to solve the problems you run into while dieting such as tempting food or feeling stressed.
Beck mentions the following steps for success:
Create a nutritious diet
Create time and energy for dieting
Plan what and when you’re going to eat
Seek support
Deal with disappointment
View overeating as a temporary problem you can solve
Cope with hunger and cravings
Eliminate emotional eating
Give yourself credit
What part of the program are you interested in learning?
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Post by bbbearsmom on Jun 26, 2020 23:30:53 GMT
I want to focus on coping with hunger and cravings, giving myself credit, and sabotaging thoughts.
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Post by cathygeha on Jun 27, 2020 7:01:30 GMT
I had almost finished and the message poofed...trying again
I want to work on:
Create a nutritious diet✔️ *I do this by the divide the plate method BUT too often use the points to determine what I can/will eat.
*Being vegetarian/vegan means making sure I have protein on hand as fewer imports are arriving in Lebanon and they are more expensive each trip to the market I need to make beans ahead to have available for meals (no tofu, tvp, soy products available) Create time and energy for dieting I have plenty of time and energy is usually okay for this but there are days...
Plan what and when you’re going to eat✔️ I have never done this because I seem to have trouble thinking about what I will want for a whole week then wanting it on the day that I have put it onto the schedule. I do keep foods in the house to build meals with and usually fly by the seat of my pants using points remaining and what is available to create meals. Do wonder what difference planning would make
Seek support I am doing this here an don other threads on this board. I also am using my I Track Bites app as my sister uses the WW app. We check in at least once a day and usually twice to share how we are doing, what we have eaten, etc.
Deal with disappointment✔️ My mindset is usually okay with this...although...it can be hard when I look in the mirror and see myself thinner but the scale does not confirm the fact.
View overeating as a temporary problem you can solve Usually not a problem...I go into the overeating knowing it is about to happen and that there will be consequences.
Cope with hunger and cravings I don't usually get hungry and cravings...well...cravings are often for something I don't have in the house and won't go out to buy so...not usually an issue BUT if I am out and about and a craving hits then I might need to talk myself around
Eliminate emotional eating✔️ This usually happens when I feel I am "entitled" to have X-Y-Z for whatever reason my mind offers. Again, I don't often have the item at hand so it would require going out to get it and (see above) I don't usually do that but if out and about the item I seem to want can sometimes head home with me.
Give yourself credit
I can work on this...my sister and I boost one another and we also talk about what we did right, liked for new food, etc.
I think what I want to focus on is "getting it right" and having more days that are "easy" to be on program without thinking about it. In the future I would love to be a CORE/SFT eater that doesn't have to think about the food in terms of points and tracking but instead just eats to meet my body's needs without overindulging.
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Post by bbbearsmom on Jun 27, 2020 19:24:38 GMT
Bumping to the top.
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Post by luvvinlife on Jun 27, 2020 21:52:17 GMT
Now that I've managed to return to my desired weight I'd like to work on giving myself credit. I'd like to learn how to continue these practices as a matter of habit. I''d like to change the ST that tells me that I can "wing it" (no pun intended ) and stop tracking, checking in with support groups, exercising regularly, planning and thinking ahead, now that I'm within my goal range.
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Post by bbbearsmom on Jun 27, 2020 23:31:04 GMT
I''d like to change the ST that tells me that I can "wing it" (no pun intended ) and stop tracking, checking in with support groups, exercising regularly, planning and thinking ahead, now that I'm within my goal range. I was lucky when I started losing weight I realized that I would have to do this for the rest of my life and fully understood from having gained my weight back twice that if I stopped the work I would gain the weight back.
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Post by luvvinlife on Jun 28, 2020 0:46:16 GMT
Thanks for hosting this review again bbbearsmom,This is my 5th time returning to goal. I want to make it my last time.
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Jun 28, 2020 4:53:09 GMT
I’d like to tackle sabotaging thoughts that cause me to give up on myself for single days or more. I’d like to treat what’s labeled “emotional” eating as just plain overeating. I hope to be conscious about what I am eating and why. I’d also like to get better at planning meals and drawing a line about what I eat when. Finally, I’d like to enjoy food but not be consumed about what I’m eating.
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Post by lani on Jun 28, 2020 16:24:27 GMT
if I stopped the work I would gain the weight back. So true. And every year it gets a little harder to lose big numbers with the inevitable age-related metabolism slow down. It is so much easier to stay within range than start back at square one.
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Post by bbbearsmom on Jun 28, 2020 16:51:11 GMT
And every year it gets a little harder to lose big numbers with the inevitable age-related metabolism slow down. It is so much easier to stay within range than start back at square one. So true. What I worry about is whether or not I can get myself into the mental state to lose a sizable gain. That is why I work on doing something at about two pounds up.
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Post by lani on Jun 28, 2020 17:30:36 GMT
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jun 29, 2020 14:38:06 GMT
I want to focus on:
Create a nutritious diet - I don't have "go-to's" that I actually enjoy and could see myself enjoying forever. Whenever the going gets tough I fall back on the bad food. I want to focus on my favorite foods and find weighs to lighten them up: either by changing the recipe, cutting the portion, or replacing it with something that I enjoy just as much.
Create time and energy for dieting - I think it's more about the habit of the time and energy. I know I could fit this into my life, but nothing triggers me to track or exercise, so I forget to do it.
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Post by surfgirl on Jun 30, 2020 19:08:08 GMT
This round I want to focus on:
Making time to track daily - I have learned that this is a non negotiable to losing weight. A thin person makes time for this!
Working exercise into every day, not just 5 days a week - I give myself permission to take a day off but a daily walk never hurt anyone, right? A thin person works exercise into their daily routine.
Upping my exercise to include strength training - I haven't gotten to this but now that I know I'm not comfortable going to the gym any time soon, I need to figure this out. I have rubber bands and a small ball, I just haven't USED them yet. I hope that by the end of this review I'm using them at least 3x week. A thin person does this already!
BTW, has anyone seen our resident ' thin person', ladymajky? I hope she's doing well, I miss her!
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Post by bbbearsmom on Jun 30, 2020 19:15:44 GMT
surfgirl, Try the website www.fitnessblender.com/ they have great workouts for different levels. ladymajky's husband had Parkinson's and I think her time is taken up with taking care of him.
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