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How to Keep Your Willpower and Lose Your Weight
Presented by: Dr. Caren Baruch-FeldmanWebsite - www. drbaruchfeldman.com
Email - [email protected]
Scarsdale Library March 1, 2013
A Little Bit About Me
Before After
Agenda for Today1. Quick Review of Workshop #1. 2. Review key points from Dr. Beck’s
“Diet Solution Book”.3. Apply these key points to your
own life.
Quick Review: Four Books
Workshop #1: The Science of Bad Habits And Willpower: Make New Year’s Resolutions that You Will Keep
Today’s Workshop: How to Keep Your Willpower and Lose Your Weight
Review of Workshop #1
• Willpower is a limited resource.• Glucose hijacks the brain. • Make it a habit.• Prevent, prevent, and then if you can’t prevent, • avoid and then avoid.• Develop beliefs that will inspire you, focusing on the
long term consequences as opposed to the immediate rewards.
What Does Dr. Judith Beck Have to Say?
• http://www.youtube.com/watch?v=EgF0mShiouY
Key Points from the “Beck Diet Solution”
• Brain before stomach.• Be proactive (write it down, make response cards)• Be mindful (sit while eating)• Pick a weight loss program. • Sit with feeling uncomfortable (mini-fast, meditation,
being able to say, “oh well”). • Recognize sabotaging thoughts and answering back
with helpful responses. • Give yourself credit. Be accepting.
Be Proactive
• Write down everything you are planning on eating.
• Avoid triggers.• Make response cards so you are prepared for
any challenge. • Identify and pick a distraction activity.
1st Response Card: Advantage Card
• A response card is a tool that helps you change your mindset and overcome sabotaging thoughts.
• Read the card everyday and when you are struggling with a craving, temptation, or sabotaging thought.
• By reading everyday you make this into a habit.
• Make your own Advantage Card.
• My Advantage Card
• I’ll look better.• I’ll be able to wear a smaller size.• I’ll be in better health. • I’ll feel better physically. • I’ll feel more in control.
Be mindful
• Be mindful in the way you approach eating.
• Builds resistance muscles and weakens the giving in muscles.
• Sitting while eating.• Eating slowly.• Noticing every bite.• No distractions.
• I need to sit down to eat. When I stand up, I eat too much without realizing it. I might not want to give up this behavior, but I’ll enjoy being thinner more.
• Just this one time is not ok. Each time I stand up, I build my giving in muscle. If I want to lose or maintain weight can’t do this.
Sabotaging Thoughts: Eating While Standing Up
Sabotaging Thoughts Helpful Responses
• I enjoy spontaneous munching. I don’t want to stop while standing up.
• It’s ok if I stand up this one time. It’s just an apple. I’ll eat next time sitting down.
No Pain, No Gain
• Sit with feeling uncomfortable (hunger is not an emergency)
• Mini-fast • Is it worse than root canal? • Is it a craving or hunger?
Helpful Responses to Common Sabotaging Thoughts.
• Hunger is not an emergency. • Stand firm. NO Choice. • Remind yourself of the whole story, not just
the beginning. Remember the whole picture.• Don’t delude yourself. “It’s Not Ok” Response
Card. • Stay away from “what the heck phenomena”.
“Get Back on Track” Response Card.
It’s Not Ok and Get Back on Track Response Cards
It’s Not Ok Response Card
• It’s not ok to go in the kitchen after 9pm. It’s not ok to eat crumbs. Every time I do so I wind up eating more or something that I am not supposed to. I also feel bad afterwards. Even though it does taste good for a few minutes, it is not worth it.
Get Back on Track Response Card
• Okay I shouldn’t have eaten that… I made a mistake… This one mistake is certainly not going to make me gain weight this week. It’s a million times better to stop now than to allow myself to eat more. I deserve credit for stopping.
Give Yourself Credit.
• Give yourself credit for engaging in helpful eating behaviors.
• Write down CREDIT and remind yourself to give yourself credit.
Be Accepting:“Oh Well”
• Saying, “oh well” means I don’t like it this, but I’ll accept this and move on.
• True acceptance allows us to relinquish the struggle and allows us to have the energy to focus on what we can control rather than on what we can’t control.
• I really feel hungry. Oh well.
• I don’t feel like writing down what I ate. Oh well.
• This is too hard and not fair. Oh well.
• I wish I could eat what I wanted all the time. Oh well.
What’s Your Sabotaging Thoughts? What’s Your Responses?
Common Sabotaging Thoughts
• It’s ok to eat this just one time.
• Since I cheated a little I might as well eat whatever I want.
• I’m upset, I should be allowed to eat.
• I can’t stand being hungry.
Helpful Responses• No it’s not ok to eat something I
didn’t plan for. Each time I do, I strengthen my giving-in muscle instead of my resistance ones. If I want to be thin, then I can’t eat when I’m upset.
• I get only a few seconds of pleasure for eating unplanned food, but then I feel bad afterwards. I want to lose weight more than the few seconds of pleasure.
• Nothing tastes as good as seeing the boy who dumped you in high school at your 20 year reunion and he says, “You look really good”.
What I Did Personally to Lose 25 Pounds and Keep It Off
• Make It a Habit.• Keep My Sugar Level Stable.• Avoid My Triggers. • Write It Down.• Make It Public.• Change My Beliefs to Be a Long Term Hedonist by
Remembering the Advantages of Being Thin, Continually Fighting my Sabotaging Thoughts, and When I Fail Forgiving Myself and Going Right Back on Track (and on the scale).
Last Thoughts• The discussion was based on Judith Beck’s The Beck Diet
Solution Book.• Visit the website: www.beckdietsolutions.com• Come back on April 12th at 12 pm for the 3rd and final
workshop-Putting It All Together: Practical Strategies for Making and Keeping the Habits We Desire .
• Can you make a commitment to read everyday the response cards we created: the advantage card, it’s not ok, get back on track cards.
• Make it a habit!!! Not enough to just think about these matters. Need to do it so eventually will become a habit and muscle memory will be formed.
• Feedback for me.