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How to Keep Willpower and Lose Weight by Caren Baruch-Feldman
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How to Keep Willpower and Lose Weight by Caren Baruch-Feldman

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In this presentation, Dr. Caren Baruch-Feldman discusses weight loss strategies and the maintenance of good habits. Dr. Baruch-Feldman reviews key principles from Judith Beck's book The Beck Diet …

In this presentation, Dr. Caren Baruch-Feldman discusses weight loss strategies and the maintenance of good habits. Dr. Baruch-Feldman reviews key principles from Judith Beck's book The Beck Diet Solution: Train Your Brain to Think Like a Thin Person, and then discusses how to apply these principles to our own lives.
Dr. Baruch-Feldman is a licensed psychologist and a certified school psychologist. She has been on the EOT faculty since 2011. www.drbaruchfeldman.com

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  • 1. How to Keep Your Willpower and Lose Your Weight Presented by: Dr. Caren Baruch-Feldman Website - www. drbaruchfeldman.com Email - drcarenfeldman@msn.com Scarsdale Library March 1, 2013
  • 2. A Little Bit About MeBefore After
  • 3. Agenda for Today1. Quick Review of Workshop #1.2. Review key points from Dr. Beck’s “Diet Solution Book”.3. Apply these key points to your own life.
  • 4. Quick Review: Four BooksWorkshop #1: Today’s Workshop:The Science of Bad Habits And How to Keep Your WillpowerWillpower: Make New Year’s and Lose Your WeightResolutions that You WillKeep
  • 5. Review of Workshop #1• Willpower is a limited resource.• Glucose hijacks the brain.• Make it a habit.• Prevent, prevent, and then if you can’t prevent,• avoid and then avoid.• Develop beliefs that will inspire you, focusing on the long term consequences as opposed to the immediate rewards.
  • 6. What Does Dr. Judith Beck Have to Say? • http://www.youtube.com/w
  • 7. 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.
  • 8. 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.
  • 9. 1st Response Card: Advantage Card• A response card is a tool that helps you change your mindset and overcome sabotaging thoughts. • My Advantage Card• Read the card everyday and when you are struggling • I’ll look better. with a craving, temptation, • I’ll be able to wear a smaller size. or sabotaging thought. • I’ll be in better health. • I’ll feel better physically.• By reading everyday you • I’ll feel more in control. make this into a habit.• Make your own Advantage Card.
  • 10. Be mindful• Be mindful in the way • Sitting while eating. you approach eating. • Eating slowly.• Builds resistance • Noticing every bite. muscles and weakens • No distractions. the giving in muscles.
  • 11. Sabotaging Thoughts: Eating While Standing UpSabotaging Thoughts Helpful Responses • I need to sit down to eat.• I enjoy spontaneous When I stand up, I eat too munching. I don’t want to much without realizing it. I stop while standing up. might not want to give up this behavior, but I’ll enjoy being thinner more. • Just this one time is not ok.• It’s ok if I stand up this one Each time I stand up, I build time. It’s just an apple. I’ll my giving in muscle. If I want eat next time sitting down. to lose or maintain weight can’t do this.
  • 12. 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?
  • 13. 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.• Don’t delude yourself. “It’s Not Ok” Response Card.• Stay away from “what the heck phenomena”. “Get Back on Track” Response Card.
  • 14. It’s Not Ok and Get Back on Track Response CardsIt’s Not Ok Response Card Get Back on Track Response Card• It’s not ok to go in the kitchen after 9pm. It’s not • Okay I shouldn’t have eaten ok to eat crumbs. Every that… I made a mistake… time I do so I wind up eating This one mistake is certainly more or something that I not going to make me gain am not supposed to. I also weight this week. It’s a feel bad afterwards. Even million times better to stop though it does taste good now than to allow myself to for a few minutes, it is not eat more. I deserve credit worth it. for stopping.
  • 15. Give Yourself Credit.• Give yourself credit for engaging in helpful eating behaviors.• Write down CREDIT and remind yourself to give yourself credit.
  • 16. Be Accepting:“Oh Well”• Saying, “oh well” means • I really feel hungry. Oh I don’t like it this, but well. I’ll accept this and move • I don’t feel like writing on. down what I ate. Oh• True acceptance allows well. us to relinquish the • This is too hard and not struggle and allows us fair. Oh well. to have the energy to • I wish I could eat what I focus on what we can wanted all the time. Oh control rather than on well. what we can’t control.
  • 17. What’s Your Sabotaging Thoughts? What’s Your Responses?Common Sabotaging Thoughts Helpful Responses • No it’s not ok to eat something I• It’s ok to eat this just one didn’t plan for. Each time I do, I strengthen my giving-in muscle time. instead of my resistance ones. If I• Since I cheated a little I want to be thin, then I can’t eat when I’m upset. might as well eat whatever I • I get only a few seconds of pleasure want. for eating unplanned food, but then I• I’m upset, I should be feel bad afterwards. I want to lose weight more than the few seconds of allowed to eat. pleasure.• I can’t stand being hungry. • 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”.
  • 18. 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).
  • 19. Last Thoughts• The discussion was based on Judith Beck’s 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, it’s 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.