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Opinions? Beck Diet Solution

Saturday, October 25, 2014

Day 1 - Record advantages of Losing weight - response cards - put those on my phone for easy reference and also use my Spark goal board. I have done something similar in the past.
Day 2 - Pick 2 reasonable diet plans - calorie counting low carb using Spark tracker and No S. This has been in place for over 3 yrs

Day 3 - Eat Sitting Down
Ouch! Ouch! Ouch! This is a hard one for me. I eat breakfast standing on duty 2 days a week and usually have my 10 o'clock snack on the move. I also tend to take bites while prepping food...but I promise to at least work on it.
Hhmmmm....why does this irritate me?!?!
I will eat only what is prepped and measured while on duty at work.
I will remind myself that by holding off on tasting, I will so much more savor the flavors at mealtime. Hunger is not an immediate crisis.

Day 4 - Giving Yourself Credit
I think I have made progress in this area. I just have to be careful not to rationalize or excuse some behaviors.
Today I did stay aware of not eating while standing up!
I stuck to my plan.
I did Zumba.
I ate strategically...half sweet potato for supper and other half w/ yogurt for dessert.
Passed up the ice cream Greg ate.

Day 5- eat slowly and mindfully...Hhmmmm...why does this irritate me?!?!
I did sit and really think about all the flavors and sensations for 2 meals. I also stayed at least conscious of the fact of what I was eating and why. But I acknowledge that I eat for a lot more reasons that mere hunger. I look forward to my food and use it for comfort even when it is preplanned and healthy. I don't think it is overly obsessive but it's on the edge and something I am not willing to give up. I am more set on managing it.

Day 6- find a diet coach - using myself, Spark, and a couple of friendly sounding boards...not as fully recommended but some form of it.

Day 7- Arrange your environment
Day 8- Create time and energy
Day 9- Select an exercise plan - that's in place! Woohoo! give myself credit for that one! I've been consistently exercising 3-6 times weekly for 3 1/2 years now! Besides I can honestly say that I have exercised all of my life! I'm a natural! Even when I was fat, I was fairly fit. But being at goal and fit is really awesome!

Day 10- Set a realistic goal - I've did that one 3 1/2 yrs ago and it took 3 years to actually get there but I am "maintaining." I just keep hitting bumps in the road so that's why I am reading Beck and trying to figure those out.

This is the biggy that I skipped to from Day 6.
Am I ready to hear this? Am I ready to try this? Well I am reading it today.
Just the title irritates me...FEAR??? I may have to deny myself??? I may have to feel uncomfortable??? Sounds like issues to me...

This section prompted me to journal my thoughts...Maybe to help prepare myself for truth...

Okay coaches...let me have it...any opinions and suggestions welcome...

  Member Comments About This Blog Post:

BERKCHIK 10/26/2014 1:16PM

    "I acknowledge that I eat for a lot more reasons that mere hunger. I look forward to my food and use it for comfort even when it is preplanned and healthy."

So do I. And i don't think there's anything wrong with looking forward to, or even finding comfort in food when it is planned and healthy. It's just a little scary, because we know of the tendency to want more/lose control. But fear can be simply a tool to help keep us in check, not necessarily a reason to fear ourselves/beat ourselves up for having desires or feelings of comfort and anticipation when we're about to eat.

Congrats on some terrific success in practicing self-care!

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PAMAPPLE 10/25/2014 10:49PM

    Sitting down and eating can be a challenge for me, too, if I haven't made enough time to leisurely enjoy my food, but as you say, we can remind ourselves if we hold off on tasting, we can so much more enjoy savoring the flavors at mealtime.

My most challenging task is eating in a non-distracting atmosphere... I am a TV news junkie, and I look forward to setting down in front of the TV while eating to watch the news. I am finding breaking habits is not making me happy, but if it works in the long run for keeping the weight off, it will be well worth the initial annoyance.

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WATERMELLEN 10/25/2014 4:21PM

    Wow, you are MOTORING through this stuff -- and obviously getting all the key ideas.

I too really struggle with the "hunger panic" thing -- and that sense that I should not have to experience any "discomfort".

Probably one of the key reasons why this Beck refresher is helping me!

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BOOKAPHILE 10/25/2014 10:18AM

    Knowing the difference between hunger, munchiness, and habitual eating (especially if I'm not hungry) is crucial. Staying in control of what and when I eat is MAJOR for my weight! That sense of deprivation leading to indulgence has gotten me into trouble repeatedly. I'm still retraining my thoughts away from that scenario.

I think you're right that your feelings of irritation at the thought of certain tasks may show you have some issues to work through to a solution. You can do it... After all, you got to goal!

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October check in...

Wednesday, October 15, 2014

This is me checking in with myself and any Spark friend who checks in. Thanks to all who do. Support here keeps me going.

emoticon Tongue in cheek...I am up a few pounds, like 4 over the top of my range so that's an increase from last blog in which I was determined to stop the upswing...😔
I took a ride on that miserable emotional roller coaster I sometimes encounter. 😙
But I am still okay and not giving up on making better choices. But it is hard to go back, reduce calories, exercise harder, and do what it takes to lose weight.

I started reading the Beck Diet Solution about three weeks ago, but put it down because Beck asks readers to be ready, really ready, to commit before continuing soooo.....Will restart and continue tonight. 😜

One thing that I try to do is think rationally and not be tooo hard on myself yet not rationalize and make excuses.
1. Last spring I dropped 16 lbs after a winter of gaining 10 and I have not regained all of that back.
2. I always go back to this time one, two, and even three years ago and check my weight against that...it's all in range.
3. Assess the overall picture. I am not at my happy weight and aware of a backslide.
4. Ask myself if I am willing to do the work??? YES Physically and emotionally? NOT SOMETHING I WANT TO DO BUT NECESSARY.
Am I ready to quit and just go back to old habits? DEFINATELY NOT!
Will I be happier at a heavier weight? DEFINATELY NOT!

So hear I am Sparking away and reminding myself of what brought me here in the first place and all the hard work it has taken me to be at this place that I am...😉

  Member Comments About This Blog Post:

PAMAPPLE 10/16/2014 7:53PM

    I am recommiting to the Beck philosophy of training your brain to think like a slim person. A good way to have success with your weight loss is to recall how you were able to lose weight in the first place and rededicate yourself to taking good care of your self.

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BOOKAPHILE 10/16/2014 10:36AM

    I'm in the same boat. You're making progress with knowing what you want and knowing you are no longer content with the way things used to be. I'm going to check out Beck's book from the library.

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WATERMELLEN 10/16/2014 7:56AM

    You're in a place that's familiar to me too.

The great thing about Beck is she takes you through two weeks of "getting ready" to diet and teaches cognitive techniques to improve motivation. Nothing else out there like it that I've found . . .

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KANOE10 10/16/2014 7:24AM

    We all go through times, when we know we need to cut back , but cruise along for awhile. You sound ready to get back on track and to work on the Beck solution. I found her tools to be excellent and motivational. I had to do a reboot this year as well. I know you will be successful. Good luck with your new start.


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BERKCHIK 10/15/2014 10:02PM

    emoticon to posting!


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Point of No Return...balancing the scale

Monday, August 04, 2014


Point of no return! Allowed the climb up to high maintenance range but have now gone over the top. It must stop here. Officially back to being overweight. I am in control. July was celebratory I might say. Free and independent summer month. Hmmm, what is it that I preached to my children - (with freedom comes responsibility!) Enjoyed but it is over. August brings a new routine. Back to work at school and embracing structure and scheduling. Hard to admit but maybe necessary. But the decision is made for me and I must manage how I deal with it - wisely, healthily or recklessly, riskily?!?!

So my summer break has been WONDERFUL, despite the added pounds. Of course I am not pleased with that part of it, but it is what it is and now I am moving on...hopefully forward movement into progress and backward on the scale. Lol

Instead of beating myself up about all the not-so-much-for-the-best choices I've made about eating or the look-at-what-you've-done-to-yourself attitude or the what-about-all-the-hard-work-it-took-you-t
o-get-here, let me just accept what is and move on to the motivating get-back-to-it and the do-this-for-yourself attitude that propelled me to this 50lb weightloss in the first place.

I have already "mourned" my losses of poor, poor pitiful me and the loss of food for comfort. That was an important process that I had to go through in the earlier part of this journey but I have moved beyond that. I have been living my life, the good and the bad and that has brought on some pounds...so back to basics and the "work" it takes to be healthy physically and emotionally.

I have learned to "drop the fairy tale." Life cannot be a vacation everyday. You can't get something for nothing. Hard work pays off. The truth is sometimes hard to hear. And all the other possible cliches I could come up with. But I also know that every inspirational cliche can be reality if I so choose.

So let's begin August...

  Member Comments About This Blog Post:

WATERMELLEN 8/6/2014 7:59AM

    You've got this -- sensible attitude plus conviction!!

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BERKCHIK 8/5/2014 9:37AM

    I think that's a terrific attitude. Undulations, ups and downs are normal/expected. But if you've learned how to get right back on and keep going, then you're definitely on track for getting back to where you want to be (which isn't all that far!) :)

Thanks for sharing. Great post!

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KANOE10 8/4/2014 11:12AM

    You go for it! It is just a fact of life that we will have to work off up pounds as part of our health journey. The best thing you can do is to be compassionate with yourself and get going on your action plan. You know what to do with that excellent 50 pound loss.
That is a great step that you have given up food as comfort. You look great in your pictures and look happy. It sounds like you have had a good summer. I also am starting school in August and can feel the pressure mounting.

Hard work does pay off! You are going to have a great August!

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Maintenance Insights...coming to terms

Thursday, July 31, 2014

While I am still within 5 pounds of my maintenance range I am struggling internally. I thought my summer(off from my teaching job) would at least bring maintenance, but it looks like a trend totaling a +5 lb gain...I think I could have been happy with even that, but I am unhappy about my inconstancies of splurges, treats, binges, emotional eating episodes... If I had been consistent within range or even used well-planned, off-regimen ideas I would be happy with myself teetering from the low end to high end of maintenance weight. The inconsistencies scare me and make me concerned with total relapse and yoyo. Though I have basically maintained my weight for the last two years, relapse comes way too often.

Just as with weightloss, I "know" all the right things to do. For some reason I just cannot stay consistent. I have tried numerous approaches both psychologically and monitoring food intake. I keep searching and researching and finding techniques or should I say recalling techniques that help me through. Spark is a wonderful place for information, motivation , and inspiration, but something has just not completely clicked for me yet.

I have been trying out the No S Diet plan I found on the internet. I like a lot of what it has to offer from the website. I am contemplating buying the book. But I also know that I am leery about yet, another diet book. However, this one is based on lifestyle changes.

I have made lots of positive, consistent changes over the last three years and have no intention of ever going back to my old ways completely, but sometimes with all good intentions of not doing so, I find myself regressing. This is what scares me so. Over the last 2 years, I have fought a 5-15 pound battle most of the time, only maintaining for a few weeks at a time. And I KNOW why...

I will continue to search for my sweet spot. I thought I found it only a few weeks ago...
I know not to be too hard on myself. I know not to return to my old all-or-nothing attitude. I know there is no perfect way. I know my weight is still okay. I guess I really have identified the culprit as FEAR...now I must learn how to face it and deal with it in a healthy way.

  Member Comments About This Blog Post:

WATERMELLEN 8/6/2014 8:01AM

    That between the ears stuff is the foundation of weight loss maintenance for me: and one non-diet book that I found particularly helpful was Dr. Judith S Beck's "The Beck Diet Solution: train your brain to think like a thin person" . . . there is even a Beck team here!! Worth maybe taking a look at your book store to see if it appeals??

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MOBYCARP 8/6/2014 6:42AM

    Motivation comes, motivation goes, and we can't always tell why it does or when things will change. The hard part is finding a way to maintain through the periods of low motivation. Keep with it. When your motivation returns, you'll be glad you toughed out doing what you need to do in spite of not being very motivated.

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BERKCHIK 8/1/2014 1:31AM

    what a terrific, honest blog post. i always find the tougher posts that open us up about what isn't completely working, to be often the wisest and most useful posts.

it sure sounds like you're on a great track--you've come such a long way and learned *so* much that benefits you every day.

for me, managing my eating behavior requires a lifelong commitment. i will never be a normal eater. but i have also found what works for me 90% of the time...

1) a guideline of foods to avoid- which is any food i begin to obsess over or abuse. if i find i cannot eat it in moderation, i remove it from my menu altogether.
2) reasonable meals at reasonable intervals: breakfast, lunch & dinner + 0-2 snacks.
3) portion awareness at every meal and every snack.
4) support through spark people and OA.

but some days even all of this isn't quite enough...and those days/moments are very SCARY. so I understand and appreciate your share. thanks for sharing...

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CAROLISCIOUS 7/31/2014 9:25PM

    Although I've maintained for the last 6 years, 2014 has been my best so far for not having those little weight spikes. I totally get your blog. When I do gain a few, I get mad at myself...cuz "I should know better." But then I cut myself some slack. I can't be perfect all the time, but I CAN do the best I can MOST of the time. I want to have a life that I can "live" with...not a life that I can't stand. I still weigh myself every day. I try to be a careful as I can be during the week, then I relax a bit on the weekend. I'm constantly watching that scale...and when I need to put the brakes on (even on the weekend)....I do. Some days I feel like I've totally got it...other days I feel like I don't have it together at all. Still learning...still figuring it out. I don't think that will ever change! LOL!

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BHENDRICK2 7/31/2014 3:09PM


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PICKIE98 7/31/2014 3:04PM

    yes, fear of the unknown,, wrong method,etc..

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MJRVIC2000 7/31/2014 2:39PM

    Faith makes everything possible; Hope makes everything work; and Love make everything beautiful! God Bless YOU! Vic.

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Instilling Core Beliefs for Maintenance...positive self talk

Monday, June 09, 2014

Instilling Core Beliefs for Maintenance emoticon

Hi there! Felt inclined to share a few more ideas/tips...
The slogan/mantra I mentioned about controlling emotional eating with logical thinking, I think comes from Steve Seibold's Fatloser free ebook. These are a few core beliefs that I use on my Spark goal board on the Start page. I really like that new feature to help prepare myself for the day and instill the positive self talk.

Here's a few I got from Spark friends and all the STUFF I read! These help me when I start with my poor, poor deprived me pity party!

1. I will control emotional eating with logical thinking.
2. I will eat strategically to maintain my weight.
3. I maintain my weight with healthy choices and portion sizes.
4. I track what I eat to be sure that the calories I am consuming are appropriate for maintaining my weight.
5. Temporary hunger is not a CRISIS.
6. Hunger is a means to weight loss not deprivation or punishment.
7. I want to wear cute clothes, feel comfortable in my own skin, look good and feel good.
8. Physical Exercise makes me more conscious of what I eat. IT IMPROVES MY LIFE. IT EMPOWERS ME!
9. I lost 57 lbs.
10. I met my goal weight!

I also keep these posted on my phone notes so that I can refer to them as needed or when I am stuck waiting somewhere for something.

By continually rewriting and sharing these with Spark friends it is therapy for myself more so than for those who read it!

Thanks for listening. Lol

  Member Comments About This Blog Post:

BERKCHIK 7/24/2014 9:27AM

    woot woot! thank you for the sunshine this morning and introducing me to your inspiring page. i'll be on the lookout for more updates along your maintenance journey. emoticon

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CAROLISCIOUS 6/25/2014 9:17PM

    What a great idea! I'm a Seibold fan too.

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KANOE10 6/10/2014 9:05AM

    Those are very motivational slogans. I think it is excellent therapy to re and re-read them. It keeps you focused and keeps you positive. That is a good idea to put them on your phone as well. I tell myself that hunger means I am staying on track!

Thanks for sharing excellent mantras.

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ALIIDA 6/9/2014 9:25PM

    I know what you mean about it's therapy for yourself, but thanks for re-writing these. A good start for my day, today. emoticon

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WATERMELLEN 6/9/2014 8:50PM

    Great suggestions! Steve Siebold is an inspiration to me too: I've done his free 21 day online fatlosers.com program at least three times!

And that "hunger is not an emergency" mantra is one that Dr. Judith Beck really stresses in "The Diet Solution" . . . means a lot to me when I'm getting panicky about having to eat something "right now"!!!

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