Post-Beck check in: Week#4
This was a good week again, both on the eating and the exercise front.
I had a written plan every day, and stuck to it at all times, except husband's birthday dinner, when I ate an extra slice of toast with salmon, and 30 extra grams of dark c... Read more
Post-Beck Check-in Week #3
I had a good week again.
Yesterday I completed my Beck to do list and read my response cards.
Planned my meals ahead of time, in writing, and monitored my eating.
Ate 3 meals a day, nothing in between. I didn't eat anything standing up, an... Read more
Post-Beck Check In Week #2: back down to center weight - time to stabilize it
This was again a very good week.
I had my plan for every day, and stuck to it 100%,
except very small slice of bread before planned dinner on Thursday and Friday.
Both measured (24-25 grams), on Thu sitting down, on Fri standing in the kit... Read more
Beck check-in Week #1 and glass bridge visual reminder
At the end of recent Beck trek I decided to check in weekly, and keep up my healthy habits.
This is what I always do between readings, and it helps me a lot.
I practiced all my healthy habits, ate sitting down, slowly (20-30 minutes per m... Read more
After Beck Day 42: When to Stop Losing and Start Maintaining?
When should you stop losing and start rest-of-your-life eating?
"Rather than just drifting into changes in your routines, sit down and write a new plan in your diet notebook... You need an eating and exercise plan you can comfortably live w... Read more
The Energy Paradox (Beck Day 39: Keep Up With Exercise)
I have exercised consistently every day ever since I joined SP in September 2011, so this Beck lesson is very easy for me. Before that, I never kept up exercise for more than 2 weeks.
This time I started easy and increased m... Read more
Beck Day 38: Dealing With a Plateau
Statistics show that very few people lose the same amount of weight every week.
That means periods of faster and slower weight loss, and yes, plateaus in between.
Maintenance is a special kind of plateau.
I have been at this weight for alm... Read more
Beck Day 33: Eliminate Emotional Eating
This time this is the most relevant chapter to me.
I'm doing well most of the time and I overeat rarely.
And I binge very very rarely - when I do, that is always emotional eating.
After working through identifying sabotaging thoughts... Read more
Beck Day 27: Master the Seven Question Technique
I started with 7 strong sabotaging thoughts almost 3 years ago,
6 of them already lost their power - but #1 remains.
And I identified #2 recently.
My Seven Questions Analysis:
#1 Sabotaging thought:
"It is OK to eat just one bite. ... Read more
Beck Day 26: Recognize Thinking Mistakes
So, I chose these three sabotaging thoughts from the past months to discover the thinking mistakes in them.
#1: "I'm doing so well, I really nailed this.There is no danger in eating this (fruit/bread/tortilla chips) standing in the kitchen... Read more
Beck Day 25: Identify Sabotaging Thoughts
In the Beck Diet Solution book,
a sabotaging thought is one that gives me permission to eat food that I shouldn't, because it is not on my food plan (diet).
Yesterday's task was identifying such thoughts, today's is recognizing the think... Read more
Beck Day 19: Stop Fooling Yourself
Very timely chapter for me!
Thanks to my previous readings of Beck Diet Solution, and to reminding myself of my Beck skills at least weekly for a long time, I rarely fool myself.
I have a plan, I know my portions and weigh all my food on ... Read more
Beck Day 17: End Overeating - update on how it went
End Overeating - interesting assignment again!
Put more food on my plate than my planned meal.
More of planned food, and something I didn't plan at all,
then separate extra food, eat only what was on my plan.
Leave the rest, notice ... Read more
Beck Day 14-15-16: My Food / Not My Food
I like to make plans, so I never rebelled against planning all my food in writing the night before (Day 14), or monitoring my eating by putting a check mark next to planned food I ate, crossing out planned food I didn't eat, adding and circling ... Read more
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Beck Day 3: Eat SItting Down
This Day is tricky!
Notice it is not only about eating all meals sitting down - it is about eating every single bite sitting down. If I want to pop a bite of cheese or tortilla chips in my mouth, or want to eat a slice of bread while cooking..... Read more