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Week 2 - Beck pink book

Thursday, March 14, 2019

Wow, another week is done!

Day 8: Create Time and Energy - this task was a bit of a nightmare and I'm still working on it. I'm not an organized person and defining a fixed schedule to follow is hard. Said that, I really appreciated the work on defining priorities - it's good to see that not everything I do is really necessary :)

Day 9: Select an exercise plan - it wasn't supposed to be a tough one since I already had a plan that was working pretty well. BUT, I fell in love with yoga and started a pilates class and I need to come up with a new program with a good balance of cardio and strenght training - this is sort of a trial week.

Day 10: Set a realistic goal - I've been doing that since I first read this chapter last year. I found that it suits me a lot focusing more on a short term goal that seems feasible, rather than thinking only to my goal weight - which feels very far away

Day 11: Differentiate between Hunger, Desire and Craving - this is a work in progress. I agree with dr. Beck that probably my weight problems are related to this confusion. To me it always feels like hunger. So I'm repeating the steps she suggests - focusing before a meal, halfway through, immediately after and 20 min after at almost every meal

Day 12: Practice hunger tolerance - THIS WAS EASY! YAY! Last year it felt like an impossible task and last Tuesday it didn't. I was hungry, especially late in the afternoon my thoughts fixated on food quite a lot. But it wasn't impossible and as dr Beck said "Hunger is not an emergency".

Day 13: Overcome cravings - I'm still working on it, because since reading this chapter I haven't had a real craving. I read about some interesting techniques to resist the urge to give in, and I think they might make a big difference.

Day 14: Plan for tomorrow - It's another good idea: prepare my meal plan the evening before instead that going meal by meal. In this way I can avoid bad surprises like not having the right ingredients and check that I meet my nutritional requirement before the end of the day. So despite feeling rather lazy and not really wanting to do it - I am committing to do it everyday for the next week :)

So, this was week 2, time to get my reward for completing it! :)
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Member Comments About This Blog Post
    I admire how seriously you are taking this plan, and giving each step an honest try! This feels like a good fit for you. I love that "Hunger is not an emergency" quote! I am going to be using that one on myself!! Another one I use is "There will always be more food", (so I don't have to eat it ALL right now!)

    Congratulations on completing another week, and continuing to make it work for you!
    594 days ago
    Good work! you seem to ahve found your path! that is great!

    595 days ago
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