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Head Games and The Beck Diet

Sunday, December 07, 2014

Weekends have always been difficult for me in the whole weight loss thing. First, its difficult to "watch what I eat" I used to think it wasn't important and that delayed my weight loss. Then I thought "I need a break"- stinkin thinkin. Then I realized that mistake and started tracking and behold, the weight started coming off more quickly. I still struggle.
So yesterday when I saw a beautiful 3 lbs down on the scale, I was exstatic! Today, I was apprehensive. Not because I had overindulged ( ok, I DID give in to some sweet tooth cravings, but just once, it was somewhat planned, and I STOPPED! Huge improvement). Beck states to celebrate- celebrate even the small victories. She also talks about using the scale as a source of information. It is feedback and the scale is what it is supposed to be given a variety of factors including hormones, water retention, what you ate the day before, etc. She does encourage daily weigh ins. In the past, I would have just baulked at that but now I find that it is almost necessary. However, because I did eat a few things that I normally wouldn't have, I was a little panicky over seeing a higher number this morning. I ate a sweet, not much, but some. I had eaten a few nuts but well within my calorie range and I tracked that. I also ate white pasta, which is not on my diet but I think because the source of most of my nutrition yesterday was fruits and veggies, the pasta was ok and the needed carbs were ok. so after much mental debate with myself, I went ahead and weighed in. Mind you, this isn't my weigh in day, just a day to monitor. I was actually happy with the number, I was ounces up, not lbs, so I need to celebrate two things here:
1. I didn't let my obsession or fear of the scale control me. I took control, stepped on the scale, said OH WELL, and accepted the results. Now, they were good results and I am not sure I would be saying OH WELL, if they were really bad, but I am doing this one step at a time and I felt like this was a victory over obsession for me-YAY!
2. I accepted teh scale as a tool to use to help maintain my weight. I didn't look at it as a hideous monster waiting to give me feedback I couldn't accept but rather as a tool to give me guidance and tell me where I needed to make adjustments- HUGE for me.
I am still working on this. At least this time, I can be honest with myself about my feelings around the scale and not try and convince myself that the scale doesn't matter. On any given day, the scale says what it should say, depending on a variety of factors, some days it will be up ( and it has been over the last two weeks) and some days it doesn't change much.

All in all, I would encourage anyone who is scale obsessed or trying to maintain, to give Beck a try- addressing why we overeat or have this issue in our lives is a step in the right direction for continued maintenance over the long haul and the rest of our lives.

Thanks for reading and Keep Sparking!!


  Member Comments About This Blog Post:

LISALGB 12/8/2014 10:09AM

    You are doing great!!!

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BOOKAPHILE 12/7/2014 11:48PM

    Congratulations on overcoming your fear of the scale and finding its information useful rather than devastating. A significant scale victory indeed.

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WATERMELLEN 12/7/2014 10:16AM

    Good for you, big congrats on your loss AND in keeping on weighing!! I've decided that I need to weigh every day, at least for now . . . and it's helping me too. Much more "neutral" and less judgmental at this point!

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    Hi Paige,
I really enjoyed reading your blog! I, too, have been listening to the Beck Diet Solution tapes. Good stuff! Thanks for sharing!
emoticon emoticon emoticon emoticon

Comment edited on: 12/7/2014 9:29:24 AM

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KANOE10 12/7/2014 9:21AM

    That scale victory is great. It takes courage to face the scale if you are worried about the results. Yet, it also makes you accountable. The scale simply informs you of what you need to do..what worked and what needs work on.

Good job on the 3 pounds down and staying on track.

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SWEETNEEY 12/7/2014 9:20AM

    I'm reading Beck now I'm on Day 2 - it's taking me a while because I'm trying to action the steps.

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The Beck Diet Day 21- Get Ready to Weigh In

Sunday, November 30, 2014

About a week has gone by since I last blogged. That is about all I can manage with my schedule and other factors in my life right now.
Today on The Beck Diet Solution is Day 21, Get Ready to Weigh In. In the past, this would have sent shivers up my spine, so obsessed with the scale would I become that the thought of standing on the scale was just terrifying. Through The Beck Diet Solution and the lessons I have learned so far, I am no longer panicked by the scale. I know I can control myself from obsessing. After all, the scale is just an information tool that I can use to guide my eating. On any given day, it is exactly what it should be based on what I ate, biological factors, etc.
This has been such a HUGE change in thinking for me. I feel so empowered. I am not typically the type of person who steps on the scale every day but this past week, I have! And wonder of wonders, even through the Thanksgiving meal, I still held strong. Did I see the number on the scale I expected? Why, yes I did! And through it all, the scale still continued to slide downward.
Now I know, due to reading the Beck Diet to this point, the scale will fluctuate. I think the true test for me will be when I have been doing this for a few more weeks and I can see consistency.
So far, 2lbs down. Tomorrow is my official weigh in day. I know no matter what the number says, I will be ok with that. I have learned so much and my mental muscle has been strengthened and that has made all of the difference in the world in getting back to my goal weight.
Beck says, concentrate on 5lbs at a time. What a game changer that one is, because it is doable. When I get to a weight that remains the same for a longer period of time, we can re-evaluate the goal weight.
I am looking forward to the next 21 days of Beck. Its going to get me through the holiday season, which is typically a hard few weeks for me. I can't wait to see how it all turns out!

Thanks for reading, Keep Sparking!


  Member Comments About This Blog Post:

KANOE10 12/1/2014 7:45AM

    You are doing well with 2 lbs down after Thanksgiving. Good luck with your weigh in. The Beck steps will keep you on track for the holidays. I tell myself that the scale simply tells you what you need to do. I weigh daily also. That is great that you have come to peace with the scale.

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THERESE2015 11/30/2014 11:07AM

    emoticon emoticon

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Did I really think the scale was going to move and Beck Diet Day 14

Sunday, November 23, 2014

Did I really think the scale was going to move? Yes, why yes I did. I must admit when I stepped on it this morning Iexpected it to be a few lbs. down. Now, it didn't move much, but it went in the wrong direct and let me tell you from this scale obessessed girl, it was a disappointment to say the least. What did I expect? Since I have been reading the Beck Diet book, and had the big aha momment of Don't Eat While Standing and been very diligent on this for a week, I expected to see the scale go down. After all, my pants have been curiously looser. There were extenuating factors, as always. I typically don't like to weigh myself more than onee a week due to my obessiveness with it. Yesterday was my normal weigh in day and Murphy was there to greet me with a dead scale battery! So I went for it and decided I would weigh in today. Once again, scale obsession has won out. I will overcome this, however. Looking back over the last several weeks of weight tracking, there has been relatively little movement with the exception of a lb or two. The scale is just an information tool that provides data. I know that. I also know that I really need to stick with this book. I am a cheater and have been reading ahead a little so although I am on Day 14, I have read ahead to Day 21, Get Ready to Weigh In. Beck says if the scale doesn't go down, consider what you might be doing wrong and make some adjustments for it. I know what I did wrong. I also know that I have a I Don't Wanna mindset and I am not fully invested, yet! But I am working on it. I am so grateful for the ideas in this book. It is really addressing some of the underlying reason's I have not been maintaining my goal weight.
Today is Day 14, plan for tomorrow. I am pretty good at planning my eating during the week. I do, however, have a hard time on weekends. I am getting better at that.
So I am also grateful the scale is not so out of control. It has started to level off at a slightly lower number, and that is progress. I always need to remember that weight loss is always about the journey, slow and steady is my motto. As I incorporate more and more of Beck's wonderful CBTs, I know I will see progress.
I need to remember, you don't fail until you give up!

  Member Comments About This Blog Post:

KANOE10 11/24/2014 7:22AM

    Slow and steady is good. Hang in there with that scale. It will start moving in the right direction. Your clothes fitting better is a sign of success. You are doing great.

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SANDICANE 11/24/2014 1:17AM

    Yes, Beck does have a fab plan, that does require our participation. Action is king! I'm positive you'll have progress!!!

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WATERMELLEN 11/23/2014 1:05PM

    I'm a reader, and so often I wanna "read about it" more than "doing it". There is such a rebellious streak in me that requires reining in . . . yeah!!

Beck works -- but only when I'm working it.

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The Beck Diet Day 6- Choose a Diet Coach

Sunday, November 16, 2014

Because I am an extremely independent person, this has been a hard one for me to wrap my head around. I am simply at a loss. I asked my husband to be my Diet Coach and he agreed but said, Can we be accountability partners? I was a little blown away that he even knew that term! So I was pretty excited but I am nervous at the same time. He is very supportive but I am not sure he is the right choice. But I trust him more than anyone else.
So this is so hard for me simply because of this sabotaging thought...I should be able to do this by myself.
Beck has this comeback...
If I could do this by myself, I would not have gained weight ( or regained weight as in my case). I need to face the fact I need help.
That is true and that is me.
She does say you can use other tools and being part of an oline community is one of them( HUGE for me as well). I used to go to Weight Watchers, that is how I lost weight to begin with. But the whole concept of doing low fat and all of the focus mainly on the scale just chokes me now, that is why I am hesistant to go back there.
So, what would you do? I am thinking about signing up for Spark Coach but not sure it would be worth it. I think I will just hold my husband accountable by having a weekly weigh in session with him. He knows he needs to lose weight. I have been reading him parts of this book ( he is not a reader) and am thinking he would benefit from it as an audio book.

Thanks for reading, appreciate any suggestions of advice at this point. I really want this to work and don't want to get hung up on this particular issue.
Today I will be reading Day 7- Arrange Your Environment.

  Member Comments About This Blog Post:

KANOE10 11/17/2014 8:24AM

    I would try your husband and then seek a co-coach on line if needed. II think Spark coach might not be a bad idea!

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SANDICANE 11/16/2014 10:29PM

    I'm the one who Watermellen is coaching and I am "coaching" her (I dunno, she's pretty wise already!!) Anyway, Gaby did ask her DH to be her coach, but she asked me to be her co-coach. Slenderella is fabulous! Really, there are a few of us around right now who are doing Beck...I suggest you stick your neck out and ask one of them to coach or co-coach you with your DH. It's nice to have someone around who is doing the program or has done the program 'cause it's a win-win.

Those are my suggestions b/c the more accountability we have, the more success too. (my thoughts anyway, for what they're worth)

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WATERMELLEN 11/16/2014 10:33AM

    First time I did Beck in 2011 SLENDERELLA was my coach, right here on Spark.

And this time I've agreed to coach another Spark friend -- actually we're "coaching each other", her first time and my reboot.

So: is there somebody here on Spark that you'd like to ask to coach? Very doable, in my view.

On the other hand GABY (who's also doing Beck right now) has coopted her naturally thin DH to be her coach and is finding that very very effective.

I do agree that we want to believe we can "do this al ourselves" but if we could -- would we have gained weight and lost weight and then regained weight over and over again? All the reputable research (National Weight Loss Registry, Beck, Refuse to Regain, the new Tarman book on food addiction I referenced in my bonus blog yesterday) seems to signal: this battle requires support!!

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The Beck Diet Day 3

Wednesday, November 12, 2014

So today I read the Day 3 strategy. Don't eat while standing up. At first I thought, I don't eat while standing up and then it dawned on me when i started to read the items
1. Do you eat the samples at the grocery store?
2. Do you sample dinner while cooking?
3. Do you sneak bites from someone else's plate?
4. Take a spoonful of something right out of the container or grab a chip from the open bag on the counter?
5. Take a piece of candy from the candy bowl at work?
6. Grab a bite or nibble from something when you open the fridge?
This was an aha momment for me and today it was a NSV when I passed the candy bowl at work several dozen times and even though I was tempted, I never ate one piece of candy. Something I have been struggling with for a long time.
So I am loving this diet so far.
I chose two diet plans, although since I have been doing this for so long I am wondering if I did it right or if I am ok with my choices.
a. I am going to track my food, watch my portions ( that is how I lost most of my weight with WW)
b. I am going to eat mindfully and use sparkpeople to help me with my eating efforts. Not exactly two separate choices but I have been around this block a few times and I know what will ultimately work in the end. Thoughts? If it were you would you pick something more concrete or would you go with your gut and stay with what has worked for you in the past?
I can't do a modified eating plan as I will just cave and feel deprived. The only thing that has ever worked for me is to pay attention when I am eating, eat several small meals during the day and use portion control, measure my food and count calories to lose weight.
I am eagerly awaiting Day4.

Thanks for reading,


  Member Comments About This Blog Post:

WATERMELLEN 11/13/2014 8:12AM

    That not eating standing up thing turned out to be HUGE for me, absolutely huge -- and I have to remain eternally vigilant not to slip back

It's amazing how many calories I can scarf back while standing -- and not even noticing!!

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NISSANGIRL 11/13/2014 7:14AM

    I don't eat samples from the Grocery store but am guilty of some of the other stuff listed, Thanks for posting this and good luck! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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ISHIIGIRL 11/13/2014 7:14AM

    I guess in response to DGriffith51's comments I should not have said I can't, I should have said I have tried a modified eating plan and it didn't work for me. As Beck states, you need two plans in case one doesn't work for you.Everyone is different and as long as I have been on this journey, and out of all of the different diets I have tried, cutting out foods, paleo, low fat, low carb, etc., the only thing that has worked consistently for me is portion control and calorie counting. I know what my maintenance range used to be. I just need to concentrate on those numbers and see if I land there again, then adjust if need be. Thanks for the comments everyone!

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KANOE10 11/13/2014 7:09AM

    That is a good tool. Don't eat while standing up! It is all too easy to add calories with bites! You are doing great.

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DGRIFFITH51 11/12/2014 10:50PM

    Thanks for the "standing while eating topic." I never considered those items before but you are right! I need to get back on track and that is great advise to put into practice.

May I encourage you to take the phase, "I can't" out of your vocabulary. You CAN do what you need to do...eating healthy whole foods that are full of fiber, minerals and protein. Don't think of it as a diet, think of it as feeding your body the way it was designed to be fed! There are lots of articles on this web site to point you in the right direction.

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