Post by bbbearsmom on Mar 1, 2024 0:17:47 GMT
BBR Chapter 5 Week 1
In these first two weeks we’ll be using Cognitive Behavioral Therapy techniques 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?
In these first two weeks we’ll be using Cognitive Behavioral Therapy techniques 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?
