Having eaten "weigh" too much at my sisters yesterday it was time to bring Dr. Beck's "Beck Diet Solution Workbook" off the shelf and keep it close by my side during the holiday season.
If you haven't picked up a copy yet I can't think of a better gift to give yourself or the ones you love this holiday season.
On Day 9 Dr. Beck is telling us to Get Moving! so Chad Tackett, President & CEO of Global Health & Fitness has chosen Julia to be my personal online trainer after I recently signed up to test drive their online training program.
Last June, Julia joined Global Health & Fitness and became one of our their first bloggers. In 12 weeks she lost 6% body fat, increased her strength and energy, and improved her athletic performance. Through the Global Health & Fitness blog feature, they guided her to looking, feeling, and performing at her very best! Since then she's gone on to become certified in nutrition and as a personal trainer (ACE certification # 855430170) and now she’s my personal online coach ready to teach me how to achieve the same amazing results!
and if you'd like to..
On Day 8 Dr. Beck is challenging us to "Make Time" for dieting which has always been a challenge for me, but little by little I'm getting better at it. So I took Dr. Beck's suggested Response Card for this day and made a visual mental reminder that I could keep in plain site.
is today's suggestion from Dr. Beck on Day 7 in her Beck Diet Solution Weight Loss Workbook.
Well, since two of my diet coaches live with me and they're pretty good at making sure the house is stocked with healthy choices I'm pretty well covered there. My food issues tend to be more outside of the house than in the house.
Who's the kid? I don't know but someone sent me this a long time ago and when I was looking for a pic to post about organization tihs came up and I thought, why not.
What do you think is the ABSOLUTE MAJOR MISSING INGREDIENT to weight loss that is rarely ever mentioned in any diet book?
It's something that the best athletes in the world get from their coaches.
It's not a new trick or technique, it's something much more valuable.
On Day 6 in Dr. Beck's Diet Solution Weight Loss Workbook she tells us to find a diet coach so I decided that I need 4 coaches to keep me on track with my weight loss journey.
I've come to realize I need specialists for my MIND, my BODY and my SOUL.
So here they are...
MIND... Dr. Beck with her thought provoking book and CBT work.
BODY... Dr. Advani, an amazing doctor that's come into our families life who has been a major force in helping Jennifer transform her metabolism, and who is now helping my wife Kim as well. I'm next, I'm getting a blood test this morning.
and most important...
SOUL...my wife Kim and my daughter Jennifer
So there you have it my self appointed coaching team MIND [Dr. Beck], BODY [Dr.Advani] + Soul [Kim + Jennifer].
To be HONEST I think I need all of their coaching because the four of them will provide me with the most important ABSOLUTE MAJOR MISSING INGREDIENT that I need to once and for all lose the weight and keep it off for life.
Dr. Beck's work is retraining my MIND.
Dr. Advani's work is helping my BODY, uncovering some underlying FOR REAL metabolic issues that have and continue to affect my ability to lose weight and keep it off consistently.
And Kim and Jennifer [Matt too, but he's away at college] unconditional support and love nurture my spirit and sooth my SOUL.
But most important, they all give me the ABSOLUTE MAJOR MISSING INGREDIENT that I need and that is...
HONESTY
Because I know that being HONEST with myself is the hardest thing I have to do to lose weight consistently and keep it off for life, and maybe it's the same for you too.
On Day 5 Dr. Beck asks us to "Slow Down and Be Mindful" to maximize our psychological satisfaction by eating slowy and paying full attention to our food.
Simple enough request but challenging to say the least with the busy lives most of us we lead so it's easy to forget.
I'm not sure why but as I pondered the list of great ideas Dr. Beck shared that would help me stay very mindful and help me "slow down" with what I was eating today, the image of a turtle came to mind.
And I began to think "have you ever seen a fat turtle? or for that matter have you ever seen a fat animal of any kind other than ones that live with humans.
Now here's a funny thought.
Ok, its kind of a side-tracked idea, but think about it... I wonder what would happen to any animal in the wild if we feed them only processed food.
If someone did that as an experiment there probably would be an outcry that it would "cruel and unusual treatment"...
Day 4 in "The Beck Diet Solution Weight Loss Workbook" is titled "Build Your Confidence" by giving yourself credit for every positive thing you do, but on this time around I think of this as being about "Reparing Your Credit" in the sense that most of the time we're all so conditioned to see all of things we're doing wrong whenever we're doing any new lifestyle change.
So I gave myself credit today for completing the day very successfully and most important, at least to me is that I think after doing the Beck Diet Solution a few times my "self credit repair" is doing quite well.
Simple idea, so its also a simple idea not to do as well.
Today's lesson on Day 3 from Dr. Beck is "Sit Down to Eat" 100% today and be aware of any sabotaging thoughts you might have as you become aware of times when you normally may have eaten while standing up.
Snacking... talking... cooking....
Our son Matt* is attending his freshman year at Johnson & Wales, so Kim decided to make him a batch of his [and our] favorite cookies as part of a surprise package to send him.
Now here's a testiment to the power of Dr. Beck's CBT work. Not only didn't I eat a cookie, for some reason I don't even remember smelling them baking.
And even though I have fallen off the wagon quite a few times as I've read and re-read "The Beck Diet Solution" and now as I'm going through "The Beck Diet Solution Weight loss Workbook", I really think that my brain is starting to "think more like a thin person".
*Matt's a weight loss success story in his own right as after he topped the scales at 230LBS he really got his head into making healthier choices and made sure he got himself to the gym 4 to 5 times a week at a minimum. Having gotten down as low at 160LBS Matt now tends to hover around 165 - 170LBS
So far the "Freshman 15" hasn't gotten a hold of him yet but we may have to monitor how many cookie packages Kim keeps sending him
On Day 2 in "The Beck Diet Solution Weight Loss Workbook" Dr. Beck wants us tp Commit to a Diet Plan so I'm committing to Dr. Hyman's plan called ULTRAMETABOLISM.
In simple terms Dr. Hyman's work over the years at the Canyon Ranch has shown that many people are allergic to foods that we've thought for years are healthy. Because if you're allergic to certain types of foods, even what many think is healthy like real whole grain bread, our bodies can suffer a wide range on inflammatory diseases and other maladies, especially a compromised metabolism.
The first three weeks of his plan are meant to help you detox your system and then slowly introduce various foods back into your diet to see if you have any adverse reactions to them.
In computer terms it would be like cleaning your hard drive and then little by little reinstalling different programs to see if they work well together or not.
On Dr. Beck's plan you don't need to diet until Day 14 because during that time you're preparing your mind for dieting. But I decided to get a jump start on it by going to Whole Foods yesterday and getting started on his plan on Saturday.
