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POSITIVEHOPE is a SparkPeople Motivator!
How I chose my name. In the past, I suffered journey fatigue and fell off the journey. This time I am committed to actively work to remain positive. When I am positive all things are possible. Staying positive gives me hope. I started this journey to improve my life, be fully active life and live without weight restrictions. I call it Physical freedom.
I recently read read Judith S. Beck's Beck Diet Solution: How to Train Your Brain to Think Like a Thin Person with 50 other women on The Beck Solution team. This book is a 6 week series of techniques using Cognitive Behavioral Therapy which was invented by the author's father. We all blogged about the days' reading. The feedback and reading other people's blogs really helped me clarify my own thoughts. Everyday we focused on one aspect of weight loss. The author presented common sabotaging thoughts that we all experience. She also suggested helpful thoughts as counter thoughts. I worked hard and made them all MY OWN THOUGHTS. I now have helpful thoughts that stop my sabotaging thoughts cold.
Sabotaging Thought Responses
But I want it. NO CHOICE!
I'm hungry. Hunger is Not an emergency.
I'm upset. Emotion is Not an Emergency. Lamaze, relax, guided imagery, distraction, exercise.
Just a little won't matter. Every bite counts!
But it's so unfair. Everyone else can eat it. Oh Well, I don't like it but Oh well.
I'm still hungry after eating my entire meal. Satisfaction will come in 20 min. Slender is more satisfying.
Every time I don't cave in I Strengthen my Resistance muscle. When I cave in, I Weaken my Giving in muscle.
I don't care. I always care tomorrow. I Will care.
Re-commit! It was a mistake but START again right now!
I slipped. It's okay to be human.
Stop fooling yourself! You don't need it you WANT it.
Scale data. No judgment. Data steers the course. Oh well. Scale has NO Choice if I keep going.
Reward myself every week! Beat Journey fatigue! Strengthen motivation and celebrate success. Credit.
Those healthy response quickly pop into my head and are common everyday thoughts. It is so cool to realize that the changes I learned from Beck are mine for as long as I want them to be part of my life. It feels as if I've learned a whole new internal language. The language thin people speak. It makes the journey a totally different experience. I am following the journey without the daily struggle or fear for the first time on my life. It's just what you do. It's not out of the ordinary. It feels totally normal. Beck is so awesome! Please consider this an invitation to the team.
I feel healthier, happier and am slimmer. Even a vacation was not enough to derail me from my new Beck strategies.
Beck taught me how to change my thoughts but it's not automatic. I still need to spend 30 min. I remind myself that this is what it takes and that I said I'd do ANYTHING to lose weight. This is the Anything.
Each day I review my Beck cards and remind myself of the advantages of thinking thin. I still arrange my environment to avoid trigger foods, preplan food and exercise, track everything and remind myself to sit down whenever I eat and to eat slowly.
Next goal. To figure out my final goal weight. I still have a way to go so there is time. The team is doing another Beck book in January 2016. Maybe that will help me decide.
I'm over 65 and I've discover that the maintenance "calorie range" generated by SparkPeople is unrealistic for many women over 65. To lose weight consistently, My calorie range is between 1150 and 1300 calories a day. I track calories eaten but do NOT offset for fitness minutes. My goals for fitness and exercise are for strengthening, toning and cardio vascular fitness.
I have learned some wonderful tools on this journey that I want to share. Dr Amy Johnson's free online 23 page booklet, Fighting the Urge has helped me understand and overcome that negative inner voice that says Eat it. NOW! She gave me the tools. DrAmyJohnson.com
My personal Super Hero, Amy Cuddy, has given me a free 2 minute tool to FEEL Powerful in any situation. If you ever feel powerless around food, or about your struggle or inability to change, please watch this free video. It could change YOUR life, too.
Prior to joining SP, my comfort zone was ignoring my weight. Today, I am taking responsibility for the choices I make, one by one. I let fear keep me from even trying for years. It was scary to make this decision but I found out that celebrating every small victory or glass of water stops my fears. I lost 80 pounds in 2009 with SP but faltered and regained 60 prior to restarting this journey. Making and meeting achievable goals is the first step in the process of change. I accept that I am pursuing a healthy lifestyle to the best of my ability.
Inspiration shamelessly stolen from SP:
Learned a new respons to "I don't care." I say that when I don't want to face an inner feeling or emotion. I don't care becomes permission to do or eat just what I want. The pitfall is that it is an addictive feeling of abandon. Once I give in to that feeling, it easily becomes my norm. Followed the road to where I abandoned myself to eating and saw and felt the results. Don't go there!
No one is forcing me to take this journey or behave in a certain way. I am doing this because I want to become a healthier person.
I can keep re-living a hurt from the past or I can move forward and focus on today, on happier times, and people in my life.
The real reward is peace. It's not a reward that I can see in a mirror or touch like new clothes, but I can feel it.
It's a muffin. Your entire day isn't lost because of a muffin.
Remember how GOOD you felt just after you started this journey and how bad you felt the day before you started this journey. It stops the I don't care.
Not trying to be PERFECT just to be more consistent. It's okay. I'm human.
My knees no longer hurt each time I get up from a chair. I can walk farther, faster and easier without getting out of breath. Put those in a box with a bow next to the candy bowl and those are the ones worth picking up. The good feeling I get from physical freedom tastes sooooo sweet.
I am different NOW!
Getting the body you want is 10% what you eat and 20% fitness and 70% clearing the neurological junk.
Motivation is what gets you started. The joy of healthy living is what keeps you going.
To become resilient in my journey.
My new goal is to follow Beck's techniques and create a quiet accepting journey that feels so comfortable that I'd miss it if it were gone.
Interim goal: 200lbs.
To learn to live comfortably in a slim, fit, healthy body.
To spread the Spark and seek support for the Journey.
Exercise three times a week. I started with walking. I couldn't walk 1/4 mile without stopping to catch my breath. I can now walk 4-5 miles a day. I celebrate spontaneous exercise opportunities. I plan and shop for weekly meals and track honestly.
good about being in my own skin. I've summed that up as Physical Freedom.
I am in my 60's, married and live in Southern California. Love to read. Sing in a choir.
I pursue a healthy lifestyle to the best of my ability. I feel powerful & successful and have reduced my stress and fears.
Secrets of Success
| Pounds lost: 25.4
You too, and thank you!
4 days ago
I snapped to full attention attention when I read "Hunger is not an emergency!" I REALLY need to stop acting as if it really were. How easily I can forget.
6 days ago
OMG, I have to get back to reading Beck. Thank you for the reminder. CBT is the bomb!
7 days ago
Good morning. Hope you have a wonderful day.
12 days ago
After reading your blog I read your Spark profile and found both very motivating. Thanks for taking the time to share.
17 days ago