Presentation on theme: "How to Keep Your Willpower and Lose Your Weight Presented by: Dr. Caren Baruch-Feldman Website - www. drbaruchfeldman.com -"— Presentation transcript:
How to Keep Your Willpower and Lose Your Weight Presented by: Dr. Caren Baruch-Feldman Website - www. drbaruchfeldman.com - Scarsdale Library March 1, 2013
A Little Bit About Me BeforeAfter
Agenda for Today 1.Quick Review of Workshop #1. 2.Review key points from Dr. Becks 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 Years Resolutions that You Will Keep Todays 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 cant 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? m/watch?v=EgF0mShio uY m/watch?v=EgF0mShio uY
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 Ill look better. Ill be able to wear a smaller size. Ill be in better health. Ill feel better physically. Ill 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 Ill 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 cant do this. Sabotaging Thoughts: Eating While Standing Up Sabotaging Thoughts Helpful Responses I enjoy spontaneous munching. I dont want to stop while standing up. Its ok if I stand up this one time. Its just an apple. Ill 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. Dont delude yourself. Its Not Ok Response Card. Stay away from what the heck phenomena. Get Back on Track Response Card.
Its Not Ok and Get Back on Track Response Cards Its Not Ok Response Card Its not ok to go in the kitchen after 9pm. Its 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 shouldnt have eaten that… I made a mistake… This one mistake is certainly not going to make me gain weight this week. Its 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 dont like it this, but Ill 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 cant control. I really feel hungry. Oh well. I dont 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.
Whats Your Sabotaging Thoughts? Whats Your Responses? Common Sabotaging Thoughts Its ok to eat this just one time. Since I cheated a little I might as well eat whatever I want. Im upset, I should be allowed to eat. I cant stand being hungry. Helpful Responses No its not ok to eat something I didnt 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 cant eat when Im 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 Becks The Beck Diet Solution Book. Visit the website: Come back on April 12 th at 12 pm for the 3 rd 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, its 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.