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HARROWJET
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Week 3 - Go: Start Your Diet - The Beck Diet Solution
Saturday, September 12, 2015      0 comments

Day 15 - Monitor Your Eating Give yourself credit for getting this far. Weigh yourself. Mark down your weight in your diet notebook. Next, do the following: Follow your food plan. Eat only what's on the plan you wrote for you... Read more
The Beck Diet Solution - Day 14 - Plan for Tomorrow
Friday, September 11, 2015      3 comments

Plan for Tomorrow Today I will write a food plan that includes everything I am going to eat tomorrow. On Saturday, I will check off whatever I eat that is on my plan and write down any food I eat that is not on the plan. I will conti... Read more
The Beck Diet Solution - Day 13 Overcome Cravings
Thursday, September 10, 2015      3 comments

Overcome Cravings Even though foods might continue to call out to you, you CAN stay in control. Once you limit or stop eating the foods you crave, your cravings for those foods will diminish significantly. To weaken the intensity and ... Read more
The Beck Diet Solution - Day 12 - Practice Hunger Tolerance
Wednesday, September 09, 2015      3 comments

When people who struggle with dieting get hungry, they often feel hunger pangs intensely. The sensations can feel like an emergency. It is important to learn you CAN tolerate hunger. When you're hungry but it's not time for a meal or a snack,... Read more
The Beck Diet Solution - Day 11 - Differentiate Between Hunger, Desire, and Cravings
Tuesday, September 08, 2015      7 comments

Differentiate Between Hunger, Desire, and Cravings Most of us have difficulty distinguishing between true hunger (when you've fasted for several hours and your stomach is empty), a desire to eat (not being particularly hungry but eating bec... Read more
The Beck Diet Solution - Day 10 - Set a Realistic Goal
Monday, September 07, 2015      4 comments

Set a Realistic Goal Setting a goal for yourself can be a great motivator. The book suggests a short-term goal to lose 5 pounds. Once you lose 5 pounds, set a new goal to lose 5 more pounds, and so on. Each time you lose 5 pounds, celebr... Read more
The Beck Diet Solution - Day 9 - Select an Exercise Plan
Sunday, September 06, 2015      5 comments

Select an Exercise Plan Nearly 90% of dieters who lose weight and keep it off do so with a combination of diet and exercise; only 10% use diet alone, and 1% rely on only exercise. Exercise helps you stick with your diet. Exercise ... Read more
The Beck Diet Solution, Week 2, Get Set: Prepare to Diet (Day 8)
Saturday, September 05, 2015      6 comments

Day 8 - Create Time and Energy Dieting takes a commitment that goes beyond eating differently. I will need time to plan meals, to make lists, to shop for food, and to cook. I will need to eat slowly, to exercise, and to read my Response C... Read more
The Beck Diet Solution - Day 7 - Arrange Your Environment
Friday, September 04, 2015      4 comments

It is difficult when there is junk food staring me in the face. Out of sight, out of mind. It is especially important to avoid environmental triggers when I first start my diet. I will prepare our home by putting tempting foods where I ... Read more
The Beck Diet Solution - Day 6 - Find a Diet Coach
Thursday, September 03, 2015      2 comments

Very few people who have struggled with dieting can lose weight and sustain that weight loss without help and encouragement from another person. Getting someone to help you increases your chance of success. A diet coach can: Keep you ... Read more
The Beck Diet Solution - Day 5 - Eat Slowly and Mindfully
Wednesday, September 02, 2015      5 comments

There are two very beneficial reasons that's important to always eat slowly and to pay attention to what you're eating: - When you eat slowly, your brain has time to register that you're full. - When you notice and enjoy every mouthful, y... Read more
The Beck Diet Solution - Day 4 - Give Yourself Credit
Tuesday, September 01, 2015      5 comments

People who struggle with their weight tend to be hard on themselves. The moment they stray, they become self-critical. Instead of viewing slips as mistakes and thinking how they can solve the problem the next time it arises, they tell themselv... Read more
The Beck Diet Solution - Day 3 - Eat Sitting Down
Monday, August 31, 2015      5 comments

Do you do any of the following? - Take free samples of food at the grocery store. [Costco] - Take food as you prepare meals. [Occasionally] - Sneak bits of food from someone's plate as you clear the table. [used to finish kids plates] ... Read more
The Beck Diet Solution, Day 2, Pick Two Reasonable Diets
Sunday, August 30, 2015      7 comments

I need to choose two diets - the one I plan to start with and a second one in case the first one doesn't work out. They need to be healthy and well-balanced. All diets enable weight loss in the same way - by getting you to eat fewer calori... Read more
The Beck Diet Solution - Chapter 5 - Week 1 - Get Ready: Lay the Groundwork
Saturday, August 29, 2015      3 comments

During the next 2 weeks, I will learn crucial strategies that I will need to diet successfully and to maintain my weight loss. I will use Cognitive Therapy techniques to prepare my mind and environment for dieting. The time I put into ... Read more

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