🔥 The Ultimate Guide to Weight Loss using Cognitive Behavioural Therapy, Internal Family Systems and Nonviolent Communication v.2021–04
Step ❶: Get the Big Picture
What is the high-level topic that you want to learn about?
Understand the process of weight loss so that I can reach 69 kg.
Briefly provide a summary of what your topic is about (the big picture)
- The components of weight loss and CBT
Break your high-level topic up into smaller subtopics or focus areas
- CBT: Motivation, Cognitive Distortion
- Weight Loss: Causes, Strategies
Step ❷: Determine the Scope
2 kg a month until 69 kg
Step ❸: Define Success
2 kg a month until 69 kg
Write a book detailing my learning and my journey
Step ❹: Find Resources
Step 5: Create a Learning Plan
Step 10: Teach
Appendix: Developing of my Skyscraper post
Stage 1: Developing pre-dieting skills
learning how to stay motivated, getting oneself to use good eating habits, dealing with hunger and cravings, and recovering immediately from an eating mistake)
Stage 2: Regularizing eating
eating according to a schedule
Stage 3: Changing food selections
making changes that one can continue to follow for a lifetime
Stage 4: Planning for special occasions
making decisions in advance that allows one to eat more flexibly
Stage 5: Staying motivated for life
especially when the scale stops going down, or there’s a lapse or relapse
