The first message is that this page is untitled for the present. You can save it, or open it by clicking the second dot in the nav panel on the left under "Last chance to eat". Otherwise, change the page number in the browser to 472.
The notes here relate to a book - Diet Coach - and details of the author etc will follow another time. You will need to read the book as you progress through the notes.
You start on page 79. The letter column serves to identify the notes relating to specific pages, otherwise - to say "see X" - could be taken to read "see page X in the book". Also, when talking or emailing about this page, the same applies.
There's the overview aspect and the working through aspect. Go over the page and pick a few points to get the feel of it. When you start to work through the page, do it slowly.
Set yourself a maximum time of half an hour a day for the first week. Perhaps increase it to 40 minutes in the second week. As you progress, the time will include exercises. You can decide if you want to do them then or at another set time just for exercise.
CBT is about rules. At first, think of "rule" as an approach, or a way of doing something. Page 78 is a good starting point.
Think about how you do things at present. If it includes eating tinned veg and/or many microwave meals, write your present rules:
I eat tinned veg.
I eat many microwave meals.
Never mind CBT for the moment. It's commonsense to identify what's wrong so that you know exactly what needs to be changed.
"Beliefs" are dealt with in CBT but you need to wait until your therapy starts. Hold on to the page for the time being. The next page talks about "tapping". Think of it as a way of focusing your attention. More later.
"Mood" is a big topic in CBT. Good and bad moods are a good starting point. See item 1 on p 58.
Be kind to yourself. Next, go to p 73.
If you are negative about yourself, you may only try to control them at the expense of promoting your positive aspects.
Move now to the positives. Think of those aims as goals. Write them on a card and leave it where you can see it every day. When you're ready, move to p 175. Write key dates on your calendar.
Tapping may sound unusual. You might think you have enough to do with dieting. Tapping is a way to help you focus on the task in hand. Another way of approaching it is to reflect on the fact that you've tried other techniques without success. Work at it.
Time to look again at beliefs - your beliefs. Consider the "strongest negative belief" question. Answer the question. Perhaps add it to your aims (f) as something to get rid of.
Think about some new rules you might be able to handle. Think of the protein statement as a rule you could follow. Write something new on your shopping list every time you read this note. Vary you diet and make it exciting. If it means a need for more money, ask for it.
Rules are a good way to help you structure the way you go about your diet. However, allow for failure now and then. Sometimes write down what is is you have failed at and a note on how to correct it. Put it into action that day, or at least the next day.
Go back to a) here. Make the list if you haven't already done so. Add to it if you have. Look for evidence to support new rules.
If your list includes "I eat many microwave meals.", read the contents list. Most of them have a protein content of worse than 25%. That protein and any other worthwhile content has been processed, pulverised and pummelled beyond nutritional recognition. See i) above.
Did you write your old rules here? Compare them with p 89. If you haven't started your new rules list, it's time to do it now. You had looked at the task here, remember.
Ask yourself - "How will any set of new rules help me to lose weight?".
Compare your new rules with the negative aspects here.
Take more responsibility for yourself re dieting. You do well in all the other aspects such as finance and household matters.
Look at the page and think about the fault statements. It's all very well but the page doesn't take into account people like you who have bodies far from the ideal. Dieting is framed within the context of an overweight body.
You only need look at the elderly. Many of such people were fit, healthy and slim in their earlier years. Their bodies are now not ideal. Being overweight affects 25% of the national population and that percentage is higher in the elderly generation. Other things are going on beyond weight increase. Certain functions are in decline. Some of these affect metabolism, the ability to exercise, and the ability to be in control.
You don't need to take all the blame. Other things are going on within your body beyond weight increase as you know so well. On top of all that, the fact that you are about to emark on CBT means that your mind has extra things to cope with.
The improvement in that domain will enable you to focus on your life management and your weight is a part of it.
Manage and manage well!
Are these rules or statements? Could you use them? What about the second one?
Look at this page at least once a month. Does the date change re when?
You are working towards a new life. Your weight is part of that new life. It knits in with all the other aspects of it.
Some see dieting as a temporary activity. Your new life, when it arrives, will involve a permanent way of eating.
It needn't be called a diet.