Post by lizlor on Nov 21, 2023 0:42:30 GMT
Day 21 in Beck speak is “get ready to weigh in.” But with this group, let’s pivot to talk about weighing in and your relationship with the scale in general.
I read an interesting dialogue where a coach asked: what if in 4 years, you lost 20 pounds, would you be happy? And the dieter said no, I want to lose 20 pounds this year! And the coach said, yes, but if in 4 years, if still you reached your goal of losing 20 pounds, you should be happy in reaching and keeping your objective.
It reminded me that we are in this for the long term.
That said, here’s what Beck says about weighing in:
Tomorrow, (or your weigh in day) you’ll step on the scale and find out if you lost weight this week. These weekly weigh-ins can help you in the following ways:
They allow you to celebrate and build up your confidence when you’ve lost weight.
They keep you honest if you’ve gained weight.
They help you stay committed to the program.
Don’t expect your weight to go down every week—it won’t. If it turns out that you’ve gained weight, ask yourself the following questions: What would I tell a close friend in the same situation? Would I like her less? Would I view her as bad or less worth or as a failure?
Remind yourself that your weight is not a reflection of who you are.
What do I need to review with my diet coach? Do I need his or her help in keeping this weight gain in perspective?
If the number on the scale doesn’t go down—or doesn’t go down much—and you suspect you’ve been eating too much, don’t waste time blaming yourself and having negative thoughts. Consider what you might be doing wrong and do something positive to solve the problem. Maybe you’ve become lax about measuring food or counting calories or carbohydrates. Maybe you need to add a few more minutes of planned exercise each day.
Ask your diet coach for help in implementing any tasks you need to practice. If the scale doesn’t go down and you know you’ve been following your diet and exercise plans faithfully, don’t panic. You can easily go up or down 2 pounds on any given day due to hormonal or other physiological reasons. If so, you’ll undoubtedly lose weight next week if you continue to follow your plan.
Before you step on the scale, try not to think, I hope I weigh x pounds. Instead, think, Last week, I weighed ... Today, I should probably probably weigh somewhere between a half pound to 2 pounds more or less than that.
How do you feel about weighing every week? Before you get on the scale for your daily or weekly weigh in, what are you going to tell yourself?
I read an interesting dialogue where a coach asked: what if in 4 years, you lost 20 pounds, would you be happy? And the dieter said no, I want to lose 20 pounds this year! And the coach said, yes, but if in 4 years, if still you reached your goal of losing 20 pounds, you should be happy in reaching and keeping your objective.
It reminded me that we are in this for the long term.
That said, here’s what Beck says about weighing in:
Tomorrow, (or your weigh in day) you’ll step on the scale and find out if you lost weight this week. These weekly weigh-ins can help you in the following ways:
They allow you to celebrate and build up your confidence when you’ve lost weight.
They keep you honest if you’ve gained weight.
They help you stay committed to the program.
Don’t expect your weight to go down every week—it won’t. If it turns out that you’ve gained weight, ask yourself the following questions: What would I tell a close friend in the same situation? Would I like her less? Would I view her as bad or less worth or as a failure?
Remind yourself that your weight is not a reflection of who you are.
What do I need to review with my diet coach? Do I need his or her help in keeping this weight gain in perspective?
If the number on the scale doesn’t go down—or doesn’t go down much—and you suspect you’ve been eating too much, don’t waste time blaming yourself and having negative thoughts. Consider what you might be doing wrong and do something positive to solve the problem. Maybe you’ve become lax about measuring food or counting calories or carbohydrates. Maybe you need to add a few more minutes of planned exercise each day.
Ask your diet coach for help in implementing any tasks you need to practice. If the scale doesn’t go down and you know you’ve been following your diet and exercise plans faithfully, don’t panic. You can easily go up or down 2 pounds on any given day due to hormonal or other physiological reasons. If so, you’ll undoubtedly lose weight next week if you continue to follow your plan.
Before you step on the scale, try not to think, I hope I weigh x pounds. Instead, think, Last week, I weighed ... Today, I should probably probably weigh somewhere between a half pound to 2 pounds more or less than that.
How do you feel about weighing every week? Before you get on the scale for your daily or weekly weigh in, what are you going to tell yourself?
