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11/11/18 4:01 A

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***Please do not post in this thread, so that the information below will remain at the top of the thread, where everyone can find it easily.
Instead, please comment on the Message Boards listed below, by clicking on the blue hyperlinks next to them - these are the chapters of The Beck Diet Trap Solution ("the blue book").***

***Part One********************************
Chapter 1: Are you Trapped? and Quiz
Chapter 2: Foundation Strategies to Escape Your Traps
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***Part Two: Internal Traps: How I Trap Myself*****
Chapter 3: STRESS TRAPS
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#1: The Too Busy Trap - your life feels too packed and stressful to make time for healthy eating.
#2: The Unreasonable Rules Trap - you create overly restrictive rules for yourself that lead to stress.
#3: The De-Stress with Food Trap - you eat to relax after a stressful day.
#4: The When Things Calm Down Trap - you think it will be too difficult to work on healthy eating during a stressful time.

Chapter 4: EMOTIONAL EATING TRAPS
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#1: The Trying to Numb Pain Trap - you believe it's not okay to feel negative emotions.
#2: The No Alternatives Trap - you believe that if you are upset, the only thing you can do is eat.
#3: The Entitlement Eating Trap - you believe you deserve to comfort yourself with food.
#4: The Killing Time Trap - you turn to food when you are bored, tired, or procrastinating.


***Part Three: Interpersonal Traps: How Others Trap Me ******
Chapter 5: FOOD PUSHER TRAPS
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#1: The Chronic Hard Sell Trap - people keep pushing you to eat even when you say no.
#2: The Passive Pushee Trap - you wait for the pusher to stop pushing rather than just refusing
#3: The Buzz Kill Trap - you feel responsible for making other people feel better about what they are eating and drinking.
#4: The People Pleaser Trap - you are concerned you'll disappoint food pushers by turning down their food.
#5: The Illegitimate to Say No Trap - you feel it's not legitimate to say no to food pushers.
#6: The Willing Accomplice Trap - you don't put up much of a fight because, truthfully, you want to eat!

Chapter 6: FAMILY TRAPS
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#1: The Criticizer Trap - you have unsupportive family members who make negative comments.
#2: The Rebel Trap - you revert to old behaviors when interacting with your family.
#3: The Can't Deprive the Family Trap - you keep tempting foods at home because you don't want your family to "suffer"
#4: The Me-First Mule Trap - stubborn or controlling family members don't want to make changes.
#5: The Me- Last Martyr Trap - you feel unentitled to ask family members to make changes.



***Part Four: External Traps: How Special Circumstances Trap Me****
Chapter 7: TRAVEL AND EATING OUT TRAPS
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#1: The 24/ 7 Treat Trap - you think every meal out should be "special" even when you eat out all the time.
#2: The Cleanup Crew Trap - you eat food from other people's plates.
#3: Limited Food Options Trap - you don't have control over your food while on a trip.
#4: The Vegas Mind-Set Trap - "What I eat on vacation stays on vacation"
#5: The Unreasonably Strict Eating Plan Trap.

Chapter 8: HOLIDAY TRAPS
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#1: The YOLO (You Only Live Once) Trap - you use holidays as an excuse to eat whatever you want.
#2: The Wall-to-Wall Treats Trap - you can't avoid the holiday foods in the office kitchen.
#3: The Fit-In Foodie Trap - you tell yourself it's okay to indulge because everyone else is doing it.
#4: The Before the Big Day Trap - you get loose with your eating even before the holiday starts.
#5: The Perfectionist Trap - you spend too much time and energy making everything "just so"
#6: The Big Day Trap - you overeat on the holiday itself.
#7: The Post-Holiday Trap - you have trouble staying on track when the holiday is over.

***Part 5: Universal Traps: How Were All Get Trapped*****
Chapter 9: PSYCHOLOGICAL TRAPS
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#1: The Discouragement Trap - you want to give up when dieting becomes difficult.
#2: The Deprivation Trap - you feel resentful for having to restrict what you eat.
#3: The No Willpower Trap - you believe you can't resist overeating.
#4: The Feeling Overburdened Trap - you get tired of focusing on and putting effort into weight loss.
#5: The "I Don't Care" Trap - momentary feelings of apathy sap your motivation.

Chapter 10: GETTING OFF TRACK TRAPS
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#1: The I've Blown It Trap - you tell yourself you will get back on track tomorrow.
#2: The Self-Criticizer Trap - you beat yourself up about making a mistake.
#3: The Overcompensation Trap - you make a mistake and decide you won't eat anything else for the rest of the day.
#4: The Stuck Off-Track Trap - you have a tough time restarting your diet after you've gotten off track.
#5: The All-or-Nothing Trap - oOnce you eat something "bad", you tell yourself you are "totally off track"

Conclusion: Stay Free of Traps - For Life

@FOUNTOFBLESSING thank you Trina for writing the great TOC and summary entries in
Beck Blue Summer Reading Challenge - copied them above.
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Edited by: KRISZTA11 at: 12/9/2018 (05:38)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


439 Maintenance Weeks
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