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Post by bbbearsmom on Dec 5, 2023 23:52:24 GMT
Day 36 – Believe It!
To me this is a fun day because we come to terms with the idea that we have done “it” and are continuing to do “it.” (“it” successfully managing our weight)
Beck points out to us that since we have started the review we have gained/brushed up on critical skills we didn’t have before and learned how to use them consistently to be successful. She wants you to make a response card listing what you now know that has made you successful.
List your favorite skills you’ve learned from the book.
Think back on how much less you do behaviors that can lead you astray, such as fooling yourself, not sitting down to eat, eating mindlessly, eating too fast, and so on.
What habits that would lead you astray have you changed or improved because of the review?
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Post by bbbearsmom on Dec 5, 2023 23:59:00 GMT
My favorite skill I've learned from the book is talking to myself to modify my behavior. I'm learning to pay attention to my sabotaging thoughts and counter them with baby steps I can do to modify my behavior. I like how the book encourages me to track my food and caloric drink. That helps a lot to keep me on plan. Also, the reminder to eat slowly and mindfully helps me to feel satisfied with less.
The book also has helped me to remember to have the food I need in the house and keep trigger food out of the house (environment). I also liked the idea that the book encourages having a diet coach for support.
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Post by susan092907 on Dec 6, 2023 12:32:14 GMT
This time around, I've been more focused on identifying sabotaging thoughts following a thought to eat. I've been journaling, writing down for each day what the status of my hunger is periodically throughout the day, whether or not I have a desire to eat, and identifying any sabotaging thoughts that might make me think that I have to eat even if I'm not hungry. I also write down if I'm satisfied after I eat, and again if I'm having sabotaging thoughts. I've been practicing responding to the sabotaging thoughts.
Of course writing this all out here I think sounds better than I'm actually putting it all into practice, but I am writing doing some of it, sometimes more, sometimes less, each day. And I think I'm starting to manage my weight better because of it.
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Post by ermabom on Dec 6, 2023 16:13:56 GMT
I agree bbbearsmom, talking back to myself and identifying patterns, sabotaging thoughts, etc. are the key things I've learned. Also, that I can do this, even if it is hard at times because I've done it in the past.
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Post by cathygeha on Dec 6, 2023 19:24:28 GMT
I'm not sure...I always enjoy refreshing my memory and know that tracking, weighing, measuring, and the right mindset are essential for success.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Dec 8, 2023 21:59:24 GMT
I think this time it is no choice but all rules and tips are helpful.
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