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The Beck Diet Solution: My Experience (Week Six)

Well, I did it… I finished all six weeks of The Beck Diet Solution, and have learned so very much along the way! While I know it will take time to cement the habits and strategies the book has taught me, I feel far better equipped to handle food and eating challenges than I did before I began working through the program. I’m glad I made the decision to do it.

This week I give myself credit for:

Balloons

  • Losing another 3.1 lbs, bringing my total lost to 38.5 lbs.
  • Exercising every day but one (although, as a friend pointed out, I did an AWFUL lot of mall-walking that day, which should surely count for something!).
  • Not allowing one missed day of exercise to stop me from staying on track the next day.
  • Making a healthy dinner choice at the mall (Subway has great chopped salads!) and staying within my allotted calories on an evening when I was away from home, dinner was delayed, and I was ravenous.
  • Planning ahead by looking up the nutrition information and logging my food on MyFitnessPal prior to going out for a restaurant meal so that I was aware of how much I should eat.
  • Sticking to my plan at the restaurant, feeling great about myself, and having a wonderful, guilt-free evening with friends.
  • Finishing The Beck Diet Solution program!

If you’d like to catch up on my experiences to date with The Beck Diet Solution, my previous posts are here:

Week 6 (Chapter 10 – Fine-Tune Your New Skills)

Once again, I thought I’d share a handful of the Response Cards I made and used throughout the week, to give you an idea of a few of the things I’ve been learning throughout this chapter.

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There will be times of self-doubt when I wonder if what I’ve accomplished is just a fluke and isn’t going to last. This card is to remind me that I DO know how to lose weight, that I HAVE done it, that I CAN continue doing it, and that it IS going to last.

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While I’ve only been recording my weight once a week on MyFitnessPal, I’ve been weighing every day and keeping track in a notebook. One thing this has done is made me aware that no matter how well I may have stuck to my diet one day, it is totally possible for me to gain weight at my next weigh-in. Focusing on a gain can be discouraging, but I think my daily weigh-ins have helped me to keep things in perspective, think long-term, and prepare myself for the inevitable plateau that will almost certainly happen at some point.

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I’ve been working on building my daily exercise habit, but I’ve pretty much stuck to doing the same thing every day. Now what I need to do is to try something new so that it doesn’t become dull and routine. Perhaps a revisit to my exercise inventory would help!

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How many times have you put your life – or aspects of your life – on hold until you lost weight? I know that I certainly have. This lesson was an excellent reminder to me to DO IT NOW instead of waiting until everything is perfect.

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In order for me to continue losing weight, it’s important that I continue using and practicing the strategies and techniques that I’ve been learning throughout the past six weeks. I plan to keep reviewing my Response Cards, going back through a few sections of the program that I didn’t feel I gave enough attention to at the time, and keeping the book on hand as a resource for when I’m going through a difficult time or facing a challenge.

The future looks bright!

NaBloPoMoDecember2013

Laurel Regan – Writer, tangler, learner of French and Italian, crocheter, cat herder, needle felter, iPhoneographer, Growlita, iFan, on-and-off politics junkie, 80s music trivia freak, ongoing work in progress.

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