How to Keep Your Willpower and Lose Your Weight

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How to Keep Your Willpower and Lose Your Weight

• Presented by Dr. Caren Baruch-Feldman
• Website - www. drbaruchfeldman.com
• Email - drcarenfeldman_at_msn.com
• Scarsdale Library
• March 1, 2013

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A Little Bit About Me

• Before

• After

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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.

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Quick Review Four Books

• Todays Workshop
• How to Keep Your Willpower and Lose Your Weight

• Workshop 1
• The Science of Bad Habits And Willpower Make New
  Years Resolutions that You Will Keep

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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.

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What Does Dr. Judith Beck Have to Say?

• http//www.youtube.com/watch?vEgF0mShiouY

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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.

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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.

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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.

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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.

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Sabotaging Thoughts Eating While Standing Up

• Sabotaging Thoughts

• Helpful Responses

• 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.

• 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.

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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?

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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.

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Its Not Ok and Get Back on Track Response Cards

• Its Not Ok Response Card

• 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.

• 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.

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Give Yourself Credit.

• Give yourself credit for engaging in helpful
  eating behaviors.
• Write down CREDIT and remind yourself to give
  yourself credit.

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Be AcceptingOh 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.

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Whats Your Sabotaging Thoughts? Whats Your
Responses?

• Common Sabotaging Thoughts

• 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.

• 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.

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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).

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Last Thoughts

• The discussion was based on Judith Becks The
  Beck Diet Solution Book.
• Visit the website www.beckdietsolutions.com
• Come back on April 12th at 12 pm for the 3rd 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.