Beck Diet Solution

Well, I have heard about this book on the boards for a long time and decided that I should pursue them. I started reading the book and working through the workbook and I think it is going to be helpful. Basically it is a CBT-based (Cognitive Behaviour Therapy) process to help with thinking like a thin person. I need to work on challenging my sabotage thinking and this will help with that. My challenge will be following through day by day with the exercises that are laid out. I have decided that I will go at my own pace and as I feel comfortable.

Part of the process, actually the Day 1 task, is to make a list of reasons why I want to lose the weight and I have posted it in the sidebar. I am to type it out or write it out and post it around the house and review them constantly to help me remember why it is I am working so hard to get to a healthy weight. Of course, I have been working on improving my health and getting to a healthy weight since October last year but I think I will forever have the fear of gaining it back unless I find new ways to think about the lifestyle changes I am trying to incorporate in my life.

One of the processes at the beginning of the book is to go through a questionnaire that covers diet history, motivation level, eating habits, reactions toward dieting, hunger and cravings, and overeating. After completing the questionnaire, I was to review my answers and write down a few important things I've learned about myself.

They are:

I have done a lot of diets but always looked at them as temporary except for this time.
I am motivated and willing to make changes.
I eat mindlessly on a regular basis (that is standing up or very quickly).
I sometimes get discouraged and feel its unfair that I need to work so hard to lose weight or that making changes is hard.
I don't like to feel hungry.
I overeat often when I am tired or if I get too hungry.
I do justify eating things I shouldn't especially if I think it will go to waste, if I've paid for it, or if I really want it.
I am sometimes affected by whether others are eating and by what they are eating.

So I knew some of these already at some level but I feet it is important to write them down and really address each of these. Going through this six-week program should help clear up this type of thinking. And I look forward to learning skills to help address these.

Anyhow, I can't say I'm excited about this process and I wasn't entirely willing to do what it takes - that is to write things down and post them around. But I also realize, if I want to gain the skills and make the most of the time I spend on this, then I should do each task as assigned. If I don't want to move on day by day as the program goes, I may stick with a task for a couple of days until I feel I should move on.

On Day 2, I am to commit to a weight-loss program. I of course choose Weight Watchers Flex program with the Core program/Canada Food Guide as my alternate. The only modification I will make is that I will include sf ff yogurt as part of the Core program. Otherwise, I will follow the program as outlined. I am actually going to switch to Core on Friday for at least one week. That is after I get the new Kickstart program info with the changes to the Core program.

Day 3 is to sit down and eat and Day 5 is to eat mindfully. Now I reviewed the workbook this afternoon and tried through the evening to follow this but didn't do well after supper. As the Day 4 task requires, I will give myself credit for thinking about it and making an effort and a plan to carry through with the task. I will also give myself credit for making a food plan today, posting on the WW boards especially the OP and Accountable Cuisine threads. I also give myself credit for planning and following through on my activity - upper body/abs workout and treadmill.

So going back, in regards to sitting down to eat and eating mindfully, I will start tomorrow and focus on these two processes. This is something that will take effort and lots of practice as I know that I often eat standing and very rarely do I get to sit and eat without being distracted or interrupted. But these are good skills that will be particularly useful in helping me be successful on Core as it requires being more aware of hunger cues and satiety.

Day 6 is meet with your Diet Coach. I have a lifestyle coach that I have been meeting with regularly. She was on vacation and just returned to work today. I called to make an appointment but won't be able to meet with her until next Friday. In the meantime, I am going to review with my husband what the program is and discuss it with him. Basically he has been a huge support and sounding board for me during that last 15 months that I've been on WW.

Anyhow, I am looking forward to this process and I am part of a group on the 100+ board that is doing it together. I am a bit behind but I am still going to post and participate as I go along. Even just reading other people's reflections is helpful to me.

I will post here periodically just to keep myself on track. :)