Just for Today ..... Daily Commitment Thread- Start of a new year!

We have had so many new posters joining us, and I welcome all of you! I am so happy to see so much encouragement to each other.

Back in May, I posted instructions from a book I was reading called "the Beck Diet Solution". It is about Cognitive Behavior Therapy, how to think like a thin person, and change the cycle of binge eating I was in. Everyday you get a assignment for 6 weeks.

I know for myself, being an emotional eater, that I needed to change the way I think about food, and my responses to food. I still have to work on some of these steps, but what has helped me the most is what I did on Day 1 -- write down all the reasons I want to lose weight. I have a index card by my computer, in the kitchen, and even in the bathroom to read every morning.

So I am posting the first few days, for anyone who would like to do these along with me.


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, every day

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
Eat only when sitting down!!!! Create a Response card reminding myself to eat only while sitting. (read this everyday also)

Day 4: Give Yourself Credit for any positives that you do each day Don't focus on where you failed.

By consciously giving yourself credit, you'll reinforce your self-confidence and build an awareness that you're strong and in control. When you give yourself credit everytime you do something right, through, you can more easily see such slips as momentary mistakes, not earthshaking events, and you can head off a sense of hopelessness. (this also will be hard for me to do, but I'm working on it)

Day 5: Eat Slowly and Mindfully

Day 6: FInd a Diet Coach.
(easy, since I am using you guys as my "diet coaches!")

Day 7 Arrange your environment. Hide trigger foods out of the way - or get them out of the house.

Day 8: Create time and energy. Look at your week ahead, and schedule dieting into your daily schedule. Set aside times each day when you will exercise, prepare meals, plan meals, etc.
She explains that you need to do this, as losing weight involves work.

Day 9 was to set a exercise plan. This was easy for me, as I have been going to the gym, walking, and zumba classes - so I got that part down at least. But ... my doctor told me a year ago that losing weight is 90% what you eat, and only 10% exercise. I think he is right

Day 10 is to set a realistic goal. Now say that you want to lose 20 or 30 pounds, but instead, set smaller, realistic goals. My goal is to try and lose 4-5 pounds a month. I try not to look at the 30 pounds I need to lose

Day 11 is the learn to differentiate between hunger, desire, and cravings. She says to keep a monitoring chart, and write how you feel before you eat (which is most likely true hunger if you feel it in your stomach), write how you feel halfway through eating, and rate your hunger again once you've finished eating. Wait 20 minutes after, and describe the sensations in the chart. She says that after a day of paying attention to sensations in your abdomen and body, we will be able to distinguish between "hungry" and "not hungry".

One thing also was to write what you would do if you are tempted to eat something you should not. What I am doing, which is working, is pretending the kitchen is closed. I go and brush and floss my teet, and since this is so much work for me, I don't want to have to do it again - so it has worked in keeping me from eating. Another idea was to take a walk, call a friend, clean a closet -- anything that might delay you for even 10 minutes from eating.

Again, sorry this is so long. But it has really helped me a lot, and hopefully maybe you guys might find it helpful to.

Bex953172 wrote: »

Kids are driving me nuts today. Screaming at half 7 in the morning!
I don't put up with that!
Ones already on the naughty step!

Today's gonna be one of those days...
I wish I didn't have an aversion to coffee right now

Remember - they are going to grow up so fast though! But .... have that nice sip of coffee..... count to 10 ......

cschmitz110515 wrote: »

Grrr - had my update almost done, then clicked on the wrong thing. So do over.

2) Use Calm app & mindful breathing at work...just keep trucking and do what I can = did ok then had chat 5

This has happened to me - I have something all typed, and hit the wrong button and lose it all!
I am going to have to look up the Calm app?

You are doing great on your morning walks - and to get to see so much wildlife add to it!

Saragirl2 wrote: »

Fit into a pair of jeans that I couldn't wear last month....

Great feeling I'm sure!