Tuesday, June 12, 2007

Exercise and wt loss books

On the wt loss and exercise front, things are going good! I got in 5 days of exercise for each of the last 2 weeks and looks like the scale is finally going down about 2 lbs but we will see when I weigh in tomorrow for sure. I'm in the zone again, eating pretty good and only having treats on occasion. The exercise seems to be putting me in the right frame of mind to do this. I'm also trying not to eat past 8pm and that's helping too.
I have been scouring the wt loss books. Still reading the 'the beck diet solution' and getting some from it. Now, went to the library and picked up "The Biggest Loser, wt loss program", and "Ten habits of naturally slim people", and "fight fat after forty". The wt loss books help me to stay on track and though I usually only get a bit out of each one, it's better than nothing. Here's a quote from 'The Beck Diet Solution' book:

"Recognize thinking mistakes"

#1 All or nothing thinking - you see things in two categories when there's really a middle ground. Like "I'm completely on or off my diet".
#2 Negative fortune telling - you predict the future negatively, without considering other possible outcomes. Like "Since I didn't lose wt this week, I'll never be able to lose wt"
#3 Overly positive fortune telling - you predict the future too positively, without thinking of other outcomes. Like "It's ok if I just estimate the amount of food I'm supp. to have instead of measuring it. I'll still lose weight."
#4 Emotional reasoning - you think your ideas must be true even though objective evidence says not. Like "I feel like I just have to have something sweet right now".
#5 Mind Reading - you're sure of what others are thinking even in the absence of compelling data. "She'll think I'm rude if I don't try the brownies she baked".
#6 Self-deluding thinking - you rationalize by telling yourself things you don't really believe at other times. Like "If no one sees me eating, it doesn't count".
#7 Unhelpful rules - you mandate actions without taking circumstances into consideration. Like "I can't waste food".
#8 Justification - you link two unrelated concepts (to justify your eating). Like "I deserve to eat this because I'm so stressed out".
#9 Exaggerated thinking - you make a situation seem greater or worse than it really is. Like "I can't stand this craving" or "I have no willpower".

They try to give you ways to combat these mistakes. One is a written out card that says "NO CHOICE". I wonder if that will work for me? Or "Oh well, I can't eat like the others are eating but I want to lose this weight more". Some things to think about. The list I made of my reasons to lose weight and to take that out and read if I'm feeling like I want to eat more than I need seems to work for now.

I hope everyone is having a good week!


FatBlokeThin said...

The best book I have found is a book published in the UK by Dr Ali

I have used it at find it works - I have posted about it here:

FatBlokeThin - The Fat Blokes Guide To Losing Weight!: Weight Loss MANIFESTO - LISTEN UP!

Hope this helps.

FatBlokeThin said...


This is te book - for some reason the link has dissapeared in my first comment!

celtic_girl said...

Sounds like the book is based on Cognitive Behaviour Therapy. I think...no, I know I have these thinking mistakes, it takes alot of practise to change them,when I challenge these thoughts I do well, problem is I need to be reminded to do it.

Living to Feel Good said...

# 1 was something I use to really struggle with.

A big congrats on 5 days of exercise. AND for being on track and in your groove. Doesn't it feel great!! I'm in the same zone! Keep it up my friend!!

Spidey said...

I used to read self-help books until I became cynical. Then I would read these type of books and magazines and think of all the reasons the advice would backfire or not work. It became fun to imagine people faithfully following good advice and ending up in a worse situation. I am not sure how to change that, as I still enjoy watching a train wreck.

Spidey said...

After reading the tips for a second time, I really appreciate your posting them. I am printing them out, just to see if something positive rubs off on my brain.

"The Captain" said...

I posted this on Spidey's blog. Dr. Phil's weight loss CD was very helpful to me. I have probably listened to them over 10 times. You can get them on ebay on the cheap.