Just for Today ..... Daily Commitment Thread- Start of a new year!
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I've been reading the book "the Beck Diet Solution". It is about Cognitive Behavior Therapy, to think like a thin person. Everyday you get a assignment for 6 weeks. Today's assignment is to write all the reasons I want to lose weight. Write these on a index card, and 4x a day, go and read the list. It says to take this list with you in your purse, even post it on the refrig, etc. to remind myself daily why I want to lose weight.
I'll post each daily assignment on here - if anyone wants to join me. I am so frustrated with myself that I can't seem to get this in control, so hoping this method will help me.
Please do! I would love to do this with you. I'm really down and I have gotten to the point where I'm not only eating crap, I don't even care or log it. I am tired, stressed and depressed. And when I get like that, I just give up. I'll turn back around tomorrow, but for today....yeah, I've already had 2 1/2 donuts. So there's that...1 -
My goals are boring me, I need a change up!
My goals for Thursday is to complete someone else's goals
So I hope you all post some decent goals
This is awesome! bwahahahaa!
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@junodog1 What kind of fitbit did you get, can I ask? I have a FitBit Flex which is getting really old and outdated. Can't even find wristbands for them anymore. I'm looking to replace it but haven't decided what to go with.0
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Just for Thursday;
1. Try to not eat a 3rd donut
2. Try not to go home and drown my sorrows in ice cream
3. Try not to quit my job
4. Look into becoming a hobo and riding the rails for a while....2 -
OConnell5483 wrote: »I've been reading the book "the Beck Diet Solution". It is about Cognitive Behavior Therapy, to think like a thin person. Everyday you get a assignment for 6 weeks. Today's assignment is to write all the reasons I want to lose weight. Write these on a index card, and 4x a day, go and read the list. It says to take this list with you in your purse, even post it on the refrig, etc. to remind myself daily why I want to lose weight.
I'll post each daily assignment on here - if anyone wants to join me. I am so frustrated with myself that I can't seem to get this in control, so hoping this method will help me.
Please do! I would love to do this with you. I'm really down and I have gotten to the point where I'm not only eating crap, I don't even care or log it. I am tired, stressed and depressed. And when I get like that, I just give up. I'll turn back around tomorrow, but for today....yeah, I've already had 2 1/2 donuts. So there's that...
Don't give up!! But ..... I know exactly how you feel. I drown myself in ice cream, candy, cookies, whatever. Life can be so stressful. I go to the store, and ending up throwing a box of cookies in the cart! Last nite, all I had to do was go to the drug store to get a card for my DIL, and I ended up throwing in a bag of candy. WHat in the world am I doing! So thats when I decided to really read the book I've had sitting on the shelf for 5 years, and follow what they say to do.
Today, so far, I am doing OK. I have been reading my "Advantages Response" card 3x already - I am suppose to read this 4x a day.
But I am desperate, and ready to try anything to get back on track and feeling better.
Hang in there. If you average out your entire week, those 2 donuts won't hurt you. Remember, its 3500 calories to make just 1 pound - and those donuts are not that much.
But yes, I will post the "task" each day, and would love to have you join me! We can do this ---- I keep trying to visualize what I can look like and feel like for Christmas1 -
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azulvioleta6 wrote: »
Wednesday:
1. Track all food
ate like crap and did retroactive tracking...but OK goal-wise
2. under 100G carbs
3. do more food prep
4. do some major gardening and GET THINGS PLANTED so far behind and it is pouring today 
5. 10+ cups water
Thursday:
1. Track all food
2. under 100G carbs
3. two hours of Cuban rueda de casino (salsa dancing)
4. at least 5 freggies
5. 10+ cups water
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@azulvioleta6
Congratulations!
I have chosen your Thursdays goals to complete!
Although it's Friday here. I must be ahead in the time zone!
Although I don't think I can do 2 hours of salsa!
But I will give a go!
They're really good goals! I look forward to trying them!2 -
We have been so busy with not only putting things back together after ripping out carpet, but now having the floor "reinstalled" in our patio room. So ... the house is a mess with furniture moved all over the place. Thankfully today they will finish up the patio room, and I can at least get that room back in order.
I've been busy sewing - I have 45 chemo hats ready to be picked up. But .... that means that I had not been logging my food intake, or paying attention to exercise like I should.
I've been reading the book "the Beck Diet Solution". It is about Cognitive Behavior Therapy, to think like a thin person. Everyday you get a assignment for 6 weeks. Today's assignment is to write all the reasons I want to lose weight. Write these on a index card, and 4x a day, go and read the list. It says to take this list with you in your purse, even post it on the refrig, etc. to remind myself daily why I want to lose weight.
I'll post each daily assignment on here - if anyone wants to join me. I am so frustrated with myself that I can't seem to get this in control, so hoping this method will help me.
SO JFT, Thursday
1. log all food
2. concentrate on water all day
3. write my Advantages Response Card. Read it 4x today
4. clean up patio room, and put furniture back
5. help hubby with "work".
6. work on business expenses and journal entries - I am SO far behind on this
7. finish up the 45 chemo hats to be picked up on monday for the cancer center
8. get back working on my quilt
9. Read my Advantages Response Card
Joan, I'd love to join you on writing my 4 reasons. I was listening that people who believe in their "why" will have better success than those who don't. It's my understanding that the more specific, the better. For example: instead of writing "I want to be healthy" you could write "I want more strength/energy to keep up with my kids" or "I want to fit comfortably in my favorite jeans", that kind of thinking.
Awesome to hear about the chemo hats, very kind. When the room is all done you're going to feel so good about finishing!
Find one thing to do when your struggling: i.e.: log only your breakfasts or log Mon-Fri. I always fail with an all or nothing approach. Build up up to your healthy habits. Once you master one, add the next. You'll get there and be proud that you've taken steps towards your reasons.
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Happy Friday everyone!
Pretracked some food today.
About to walk dog with DH.
Going to listen to an inspiring podcast-Half Size Me
Weight lifting & elliptical.
Research some abdominal exercises I can do at home.
Aiming for 150g of protein. Going to do an experiment, try eating more protein before 3pm to stave off mindless grazing in evening.
Have a protein shake this afternoon if hungry.
20 min nap/meditative breathing.
Drink 8 cups of water.
Early to bed-9:30. Still struggling with this!
Finally I've worked my way back up to the weight settings that I was using in September. I lost so much strength over the fall/winter. I have to stick with this!
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Good morning everyone! I totally failed yesterday. Had two donuts at work because they were just calling my name! And shared some yummy but terribly bad for you chips last night right before bed! I know it probably won't do much to me weight wise but I gave into the cravings instead of working through them! Where did all of my willpower go?! I didnt even finish logging all my food yesterday or go for a walk, although I did make a yummy and healthy dinner. It was One-Pot Caprese Pasta. It was absolutely bodacious! And I did try to walk more at work, It was pretty slow at the bank yesterday, so I did a lot of pacing behind the teller line. Lol. Still not enough to meet my step goal. but about half of it(the teller line isnt very big Lol.) My cat was being really obnoxious this morning and messing with me from 4am until probably 6am, just not letting me sleep. Either meow in my ear or pawing at my pillow. I was so annoyed! But I did get a decent night sleep before and after. Lol.
I definitely have to get back to the gym! I mean, I'm paying for it, so why not use it! I think I'll head there today. I have 4 hours before I have to leave for work. I think I can squeeze an hour in at the gym.
JFT 5/12
1. Log everything and stay in the green
2. Go to the gym and do high incline walking and some weight training
3. Meet my step target for the day
4. Keep my teller drawer balanced
5. Make a healthy and delicious dinner
6. Bed by 10:30 tablet and light off!
I think that is good for the day! Have a great Friday everyone!2 -
Recap R 5/11
1) Keep net calories in the green, or least w/i 100 = squeaked in with net calories -91....that's better than most recent days!
2) Get some exercise: either walk dog or strength training = walked 2.35 miles & happy dog
3) Do some laundry this evening = 2 loads done, hubby even brought hamper downstairs before he left for work
4) Floss = Day 5
5) Bedtime by 10:30 & TV off = eh...in bed & TV off at 10:24 but not ready to sleep, so I read for 20 minutes
Just for F 5/12
1) Have some food pre-tracked, keep net calories in the green
2) Walk dog after work
3) Plan meals & finish grocery list
4) Floss
No bedtime goal, it's Friday! Have a great one, everyone! 1 -
Thursday
1. log all food
2. concentrate on water all day
3. write my Advantages Response Card. Read it 4x today
4. clean up patio room, and put furniture back
5. help hubby with "work".
6. work on business expenses and journal entries - I am SO far behind on this
7. finish up the 45 chemo hats to be picked up on monday for the cancer center
8. get back working on my quilt
9. Read my Advantages Response Card
I had such a better day yesterday - felt more in control than I have for a long time. Hubby and I did go out for a margarita though - but I was OK. I think I had the right "frame of mind", telling myself that it was OK, as long as I still within goals most days. This is life. This is how I want to live my life - not being restrictive with doing things, but to get right back on track immediately. But I was proud of myself - I ate only a few chips, and ate them slowly.
I read my "advantages Response" card several times during the day - which was a constant reminder of why I want to lose weight and get healthier. This is a task I am suppose to do everyday for at least 4 times a day, to keep reminding myself of where I want to be next year at this time.
Here is what my "advantage response" card looks like:
why I want to lose weight:
1. wear nice clothes
2. Feel better
3. Be in control of what I eat
4. Not be embarassed as to how I look
5. Look great in October when we go see family
6. wear pretty dresses (something I haven't done in a long time - and I love all the pretty summer dresses I see)
7. Not needing the lites off to be intimate with my husband. Not be embarassed and have to go in the closet to change clothes.
8. I would be at goal weight in december
9. have more energy to play with grandsons, ride my bike, walk, etc
10. wear all the tops I have hanging in my closet
So if any of you want to join me on this -- I am hoping to change my mindset for my entire life.
Today's task is to pick out a diet I want to follow - whether it be one where I can eat certain foods, or calorie counting. Since I am already doing calorie counting, this was easy.
SO my goals for Today, Friday
1. log all food
2. concentrate on water
3. get out for a walk or to the gym
4. lay out gym clothes for tomorrow -- I have not been to the gym in over a week because of all the work we have been doing here
5. read my Advantages response card 4 times today
6. read my advantages response card in the evening
7. sip on water
I hope you all have a great friday. Sorry I wrote so much.3 -
@joan6630
One of my affirmations staring at me from my work desk everyday says:
How do you want to feel this summer, fit or jealous?
It keeps reminding me why I'm doing this, b/c I sure want to be fit and not jealous!
I think your advantages list is great. 2 -
cschmitz110515 wrote: »@joan6630
One of my affirmations staring at me from my work desk everyday says:
How do you want to feel this summer, fit or jealous?
It keeps reminding me why I'm doing this, b/c I sure want to be fit and not jealous!
I think your advantages list is great.
Omg, so simple but so amazing!!
I might have a advantage / disadvantage card!!2 -
@Bex953172 and @joan6630 sharing another affirmation list I stole from somewhere, but I keep it posted where I can see it often...it's simple but sums up how I want to be:
Today:- smile
- laugh
- be kind
- eat well
- be active
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cschmitz110515 wrote: »@joan6630
One of my affirmations staring at me from my work desk everyday says:
How do you want to feel this summer, fit or jealous?
It keeps reminding me why I'm doing this, b/c I sure want to be fit and not jealous!
I think your advantages list is great.
Omg, so simple but so amazing!!
I might have a advantage / disadvantage card!!
Bex - I hope you will join me!
I am reading the book the "Beck Diet Solution". It is all about Cognitive Behavior Therapy - to change how I view things, and make me think like a thin person. I've had this book for years, but finally, after so many attempts to lose weight and keep it off, I am going to read it and do what she says
Every day, for 40 days, she gives things to do. Yesterday was to write a "Advantages Response" cards, and read these cards four times a day -- everyday. I put one in my purse, have another one sitting in my office (where I do the most damage with food in the evenings). I have another one in the bathroom to read.
Today the assignment was to pick a diet - either calorie counting, or another one where you are more restricted. She says to pick 2 diets - one as a backup. But I have tried atkins, etc., and what I wanted was just straight calorie-counting - I think for me, that is one that I can live with.
Tomorrow will be harder for me -- it says to only eat while sitting down at the kitchen table!!! . I briefly looked through the assignments - one is write back responses when we want to eat and what to tell ourselves. But she says to take it one day at a time and not to skip ahead (kinda fits this thread!).
But if you would like, I will post the nite before what the next days task is. I would love to have you join me -- it will be fun. I am so anxious to get rid of the binge eating I do - which is what happens when I get discouraged, or under stres, etc.
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The book is "
The Beck Diet Solution, bu Judith S. Beck
(How to train your brain to think like a thin person). (mine was copyrighted in 2008 - yes - this is how long I've had this book!). I would think your library would have it.0 -
Ah over here it's called the trap diet solution by Judith S beck
So same thing
But
Not in my local. And too far out for me Togo get it!
Looks like I'm relying on you 1 -
For those of you who wish to follow along with me on the 40-day Beck Diet Solution, here is the assignment for Day 3. I also listed what the assignments were for Days 1 and 2.
Recap of Day 1 -- Create a index card saying why you want to lose weight. Make duplicates of these, and place them in places where you see them - like in the car, in the kitchen, in the office. Read these at least four times a day
Recap of Day 2- pick a diet plan you wish to follow. Whether it be low carb, calorie counting, etc. This was easy for me, since I am just counting calories.
Day 3 of the Beck Diet Solution:
Eat only when sitting down!!!! Create a Response card reminding myself to eat only while sitting.
She explains that when you eat while you are sitting down, you are becoming more aware of what you eat. You will enjoy it more (rather than just scarfing it down like I do!). Your brain sees the food you are eating, thus, you get more satisfied.
So the "To DO" list for Day 3 is:
Read the Advantages Response Card at least three times
Create a Response Card to encourage myself to sit while eating
Create a reminder system so I'll remember to sit while eating
Sit down anytime you eat
Each day , the nite before, I will list these if anyone wants to follow. It will be so much more fun for me also if anyone wants to join me!! Think of how great we can all look by the end of the year!!
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cschmitz110515 wrote: »@Bex953172 and @joan6630 sharing another affirmation list I stole from somewhere, but I keep it posted where I can see it often...it's simple but sums up how I want to be:
Today:- smile
- laugh
- be kind
- eat well
- be active
Love this! Thank you for sharing!1 -
@joan6630 this plan Sounds awesome! I know all about cognitive behavioral therapy. I use it a lot to deal with anxiety. I'm gonna look for the book on kindle but keep posting the tasks!1
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The reasons I want to get healthy
1. So that I can feel sexy again
2. So I don't grimace when I look in the mirror anymore
3. To be as beautiful as my husband deserves
4. So I can go hiking and backpacking again
5. To take the pressure off my joints
6. To remind myself that since quitting smoking I really can do anything
7. To wear pretty clothes again
8. To wear dresses and skirts and not feel self conscious
9. To have a safe pregnancy when DH and I start trying next year
10. To be able to keep up with it future children.
As for today,
It's pouring out so I think instead of walking I'll take a nap after work and then maybe hit the gym after. DH closes his store tonight so he won't be home until really late. So I'm on my own with dinner and keeping myself occupied. Lol
1. Record all food and stay in the green
2. Go to the gym and switch it up
3. Make a yummy and healthy dinner with plenty of leftovers so DH has dinner when he gets home.
4. Pick up cards for Mom and MIL.
5. Pick up prescription
6. And lights out by 1130pm
I think those are pretty doable. If I'm feeling adventurous I may even go grocery shopping!
Have a great day everyone!2 -
@joan6630 I'm in. thank you for posting the daily goals.
@cschmitz110515 I have that same affirmation with a picture of someone jogging on a beach as the background picture for my phone! Love it.
Yesterday was so bad, that I don't even want to admit it on here. I just didn't care. I wanted to walk off my job. I ate whatever I wanted and as many carbs as i could find. I couldn't even hide how crabby I was in front of my husband. It was not pretty, and I'm so mad at myself today. So....new beautiful spring day in Green Bay, Wisconsin and new attitude to go with it. I need to go back to basics and start new.
1. Log all food
2. Water, not just coffee
3. Day 1 of Beck plan - write out my Advantage Response Cards and read them 4 x daily
4. Day 2 of Beck plan - Low Carb Diet with a back-up of calorie counting
5. Exercise of some kind. I hurt my knee and have appointment at ortho so this might not be easy.
6. Focus, meditate and find peaceful place inside. Stress is bad!
7. I will not work anymore today. I can work on lesson plans tonight after I spend the day with husband. Work is not my life.
8. Journal and read tonight.
Have a beautiful brand new day everyone!
Tracie
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OConnell5483 wrote: »@junodog1 What kind of fitbit did you get, can I ask? I have a FitBit Flex which is getting really old and outdated. Can't even find wristbands for them anymore. I'm looking to replace it but haven't decided what to go with.
I got a Fitbit Charge 2 HR. I don't know what to compare it to because it is my first fitness tracker. I am loving it though. Things I was considering: Battery Life, sleep functions, ease of use. So far so good.1 -
aerochic42 wrote: »
Today's the day!1 -
Friday
1. log all food
2. concentrate on water
3. get out for a walk or to the gym
4. lay out gym clothes for tomorrow -- I have not been to the gym in over a week because of all the work we have been doing here
5. read my Advantages response card 4 times today Believe it or not --- but this really helped me through the day!
6. read my advantages response card in the evening
7. sip on water Not enough water during the day, but at least in the evening I sipped on water.
Day 3 of the Beck Diet Solution:
Eat only when sitting down!!!! Create a Response card reminding myself to eat only while sitting.
JFT, Saturday
1. log all food
2. concentrate on water
3. get out for a walk or to the gym - already took a zumba class, and plan to go out for a walk later
4. lay out gym clothes for tomorrow
5. read my Advantages response card 4 times today
6. read my advantages response card in the evening
7. Eat only when sitting down!!! This will be hard for me to do!!!!
8. Read the Advantages Response Card at least three times
9. Create a Response Card to encourage myself to sit while eating
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Recap F 5/12
1) Have some food pre-tracked, keep net calories in the green = I think I did ok, not sure of dinner portion size though
2) Walk dog after work = beautiful evening 3.58 miles
3) Plan meals & finish grocery list = not done, interrupted by phone call with Mom, so much more important
4) Floss = late night, nope
Just for Sat. 5/13
1) Keep logging...do not stop b/c it's the weekend!
2) Do yard / garden work that I keep saying needs to be done...no excuse, it's gorgeous out!
3) Floss
That's enough for a Saturday. Enjoy, everyone!
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