Post by lizlor on Nov 15, 2023 4:59:21 GMT
Day 15: Go! Weigh In, and Monitor Your Eating
It’s week 3 and for those ready to lose weight it’s time to (re)start your diet. Beck says it doesn’t matter if this is your second try or twentieth; you’re now supported with the help of new found skills learned over the past 2 weeks. If you stick with them, you’ll find success.
Day 15 brings a significant commitment: monitoring everything you’re eating in writing. Beck says you can’t fool yourself when you’re looking at the evidence in black and white. And further, checking off what you’ve eaten and writing down what you hadn’t planned to eat forces you to become aware of what you’re doing.
WEIGH IN.
You start your day by weighing in. Mark down your weight in your diet notebook.
To recap, next, do the following:
Follow your food plan.
Eat only what’s on the plan you wrote for yourself last night.
Eat everything on the plan, unless you become overly full before you’ve finished, and don’t skip a meal.
Monitor your eating immediately after finishing each meal and snack by noting what you ate on your food plan.
Give yourself credit every single time you stick to your plan. At the end of the day, look at how you marked up your food plan. Give yourself credit for everything you did well.
Respond to sabotaging thoughts if you eat something you shouldn’t.
Not surprisingly, sabotaging thoughts will/may enter in and look like this:
Sabotaging Thought: This is too much work.
Helpful Response: I won’t have to write things down for the rest of my life. Besides, it’ll probably be less burdensome than I’m predicting. Why not give the “best” option a try for a week and see how it goes?
Sabotaging Thought: I don’t need to write this down; I can remember what I ate. Helpful Response: Not writing things down hasn’t helped me in the past. I undoubtedly forget about some of the food that I eat. I have to make myself conscious of what I’m eating.
Sabotaging Thought: I’ll wait until I’ve lost some weight. Then I’ll feel more motivated to do this task. Helpful Response: If I wait, chances are excellent that I’ll never do it.
Do any of these sabotaging thoughts sound familiar? How’s everyone feeling?
If you are just starting your diet, are you willing to monitor your diet as described by Beck?
If you are at goal weight and maintaining, tell us what worked best for you and when you realized “I’ve got this” and started seeing the weight come off?
It’s week 3 and for those ready to lose weight it’s time to (re)start your diet. Beck says it doesn’t matter if this is your second try or twentieth; you’re now supported with the help of new found skills learned over the past 2 weeks. If you stick with them, you’ll find success.
Day 15 brings a significant commitment: monitoring everything you’re eating in writing. Beck says you can’t fool yourself when you’re looking at the evidence in black and white. And further, checking off what you’ve eaten and writing down what you hadn’t planned to eat forces you to become aware of what you’re doing.
WEIGH IN.
You start your day by weighing in. Mark down your weight in your diet notebook.
To recap, next, do the following:
Follow your food plan.
Eat only what’s on the plan you wrote for yourself last night.
Eat everything on the plan, unless you become overly full before you’ve finished, and don’t skip a meal.
Monitor your eating immediately after finishing each meal and snack by noting what you ate on your food plan.
Give yourself credit every single time you stick to your plan. At the end of the day, look at how you marked up your food plan. Give yourself credit for everything you did well.
Respond to sabotaging thoughts if you eat something you shouldn’t.
Not surprisingly, sabotaging thoughts will/may enter in and look like this:
Sabotaging Thought: This is too much work.
Helpful Response: I won’t have to write things down for the rest of my life. Besides, it’ll probably be less burdensome than I’m predicting. Why not give the “best” option a try for a week and see how it goes?
Sabotaging Thought: I don’t need to write this down; I can remember what I ate. Helpful Response: Not writing things down hasn’t helped me in the past. I undoubtedly forget about some of the food that I eat. I have to make myself conscious of what I’m eating.
Sabotaging Thought: I’ll wait until I’ve lost some weight. Then I’ll feel more motivated to do this task. Helpful Response: If I wait, chances are excellent that I’ll never do it.
Do any of these sabotaging thoughts sound familiar? How’s everyone feeling?
If you are just starting your diet, are you willing to monitor your diet as described by Beck?
If you are at goal weight and maintaining, tell us what worked best for you and when you realized “I’ve got this” and started seeing the weight come off?
). So count me lucky, I guess.