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Beck Diet Solution -- Day Two

Sunday, January 09, 2011

Day Two of the Beck Diet Solutions is choosing a primary and a back up food plan. (She calls it a diet; I call it a food plan.) She says you need "the one you plan to start with and a second diet in case the first one doesn't work out." All diets work the same by getting you to eat fewer calories. Two major types of diets are set plans, where they tell you what to eat, and counting plans in which you stay within a certain number of calories, carbs, or assigned numbers. Some plans are combinations. Interesting, isn't it, that SparkPeople really offers both?

Beck says to choose a diet that is healthy, includes food you like and can easily prepare, flexible, and allows you to budget for indulgences. SparkPeople definitely qualifies on the first three points. Weight Watchers is clearer on how to budget for indulgences.

Choosing two plans was easy for me, because it is what I've been doing for a couple years now. For 2010, using the SparkPeople nutrition counter was my primary food plan and Weight Watchers was my secondary. Since December 1, 2010, the Weight Watchers PointsPlus program is what I've been following. Beck recommends a second diet because if you become discouraged with your first diet, you'll be at risk for abandoning your weight-loss efforts; if you have a fall back, you'll be more likely to switch to it and continue. In December I didn't switch as much because I was discouraged as because I was curious and just wanted to try the new program. However, I was a couple pounds over where I wanted to be and I have almost gotten back down. So going to the new program was energizing to me. I can see where having two plans from the beginning is a good idea. Sometime in 2011 I may try actually following the set SparkPeople meal plans -- there, I have another fall back plan!

On Day Two you are also to read your Advantages Response Card at least twice. I have done it once and will do it again.

  
  Member Comments About This Blog Post:

WALKINGANNIE 1/9/2011 5:47PM

    This all sounds very practical Marsha.

As a diabetic, I often carry back up food but I have never considered a back up food plan in the way that you suggest.

Thanks for sharing this information. I might look out for the book.

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AQUAGIRL08 1/9/2011 3:54PM

    What a great idea - a back up eating plan. I would never have thought of that. Thanks for sharing!

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MEXGAL1 1/9/2011 3:37PM

    I like the idea of having a back up plan. And I like your plans. Sounds like you are really attaching this and will be successful.
Best of everything to you.
Sallie

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RAYLINSTEPHENS 1/9/2011 3:06PM

    It sounds very similar to the stages in SP - and I mostly call it a food plan or meal plan too. But I will also use the word Diet sometimes.

I think you have found your niche!!

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AMANDAJCD 1/9/2011 1:01PM

    I'm glad you're writing about this, Marsha -- I've been interested in the whole Beck thing, but haven't taken the time to check it out myself (holidays -- yipes!!).

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JHADZHIA 1/9/2011 12:26PM

    This is a sure fire winner! Just like they (try) to keep a nuclear power plant safely operating with backups and reduncancy checks galore, it would never hurt to have a back up diet plan.. Talk about really making sure you stick to your healthy lifestyle plans!!!
You go girl!!

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JOYINKY 1/9/2011 12:14PM

    Interesting; thanks for sharing.

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MONTY68 1/9/2011 11:34AM

    Hi Marsha
Great blog and what I see is someone who really thinks things through and willing to make changes where needed. I received a plan when I started my journey, with great flexibility as to choices, it worked well for me as I developed new and better options for eating. Now after 3 years, I know every morning what I am having and put it in the tracker, I am always aware of the calories that will come from it, if I make a change, like going out to dinner, I always have room to be flexible.
I agree that it is easy for most people to get discouraged and having a back up plan can keep one motivated.
You have been so successful, yet you know that sometimes change works to your advantage. I feel Spark offers a variety of ideas plus the tools to learn new ideas on healthy living and a awesome group of friends to keep motivated.
I am so glad you are discussing the Beck book and the new ideas that you have discovered. Thank you for sharing .

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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ONEKIDSMOM 1/9/2011 11:07AM

    What a great idea! Because ALL balanced plans with calories in less than calories out work, but we need that boost of motivation.

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HAPPYSOUL91 1/9/2011 10:55AM

    I love what you are doing, great planning

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Tweaking the Plans

Saturday, January 08, 2011

I was down .8 pounds at Weight Watcher this morn. Hooray!!

I've kind of changed a goal. In 2011, I decided I won't worry about being obsessed with the scale. I plan for 2011 to be the year I overcome binge eating. Binging put 6 pounds on me back in October. Based on what I read at the National Weight Control Registry, I am at much higher risk of regain because of my history of binging. (I do not purge.) I am now 1.4 pounds over my lowest adult weigh to date. My focus right now is getting back down. Then I'm really going to focus on eating with dignity and eating the way I feel good about.

In 2012 my plan is to lose the obsession with the scale. I plan to eat before I weigh, not worry about how much the clothing I wear weighs, but focus on how I feel and how my clothes fit.

I think that will work for me. We'll see.

  
  Member Comments About This Blog Post:

JOHAL52 1/17/2011 12:16PM

    Your post is a godsend for me although I am reading it late. I have been binging as well Marsha and have gained 10 pounds. I started the year determined to do better but kept falling off track. I will read your blogs to catch up and then start blogging myself about this, if you don't mind my tagging along.

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INTHELOOP 1/9/2011 8:07AM

    Impressive - You are amazing!!
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MEXGAL1 1/8/2011 9:53PM

    Sounds like you really thought this out and it is a good plan. I think it's a good idea to focus on how you feel. Remember you are changing your habits for good and eatting to be healthy.
I think focusing on stopping the binging is an excellent idea. You just feel so bad after a binge. So go for it. You can concur the binge beast!
Best of everything,
Sallie

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AQUAGIRL08 1/8/2011 8:36PM

    emoticon emoticon emoticon emoticon emoticon

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JOYINKY 1/8/2011 6:08PM

    I think that is the key, "obsessed with the scale". It should just be a tool, not a measure of "how are you today?". Do you ever answer that question with the number of #'s you are up or down? I HAD to disconnect with the scale, I was beyond obsessed; weighing 5 or more times a day! This was years and several yo's ago. How I was depended on where it was! It is rare that stepping on the scale ever made me feel good. Shouldn't make me "feel" at all, counting calories doesn't. Today I have to trust that if I'm making healthy choices "most" of the time. The rest will be fine, and it is. I weigh once or twice a month at the gym. We could have a whole discussion on what a binge is; I wouldn't count enjoying yourself out with friends occasionally as a binge. My binges were in private and I didn't usually stop until whatever the trigger food wise was gone. Triggers other than food: HALT, Hungry, Angry, Lonely, Tired. One or more of these usually fit. Marsha, you are so "on top of it" that you will figure out what works best for you. If weighning once a day is helpful there's nothing wrong with that. Do what works for you. Be well, Joy

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MONTY68 1/8/2011 3:51PM

    Hi Marsha
Great blog and in knowing you, I know a lot of thought goes into your changes. As far as binging , there are a number of reasons why one binges. If you want to try something, get a sheet of paper and at the top ask the question "why do I binge?" Then start writing every thought that comes into your head, doesn't matter what they are just write, when you decide you have written long enough, read what you wrote, sometimes within the words, there is a clue to the question. Over the last 17 years, I know of 50-75 people who have found answers using that technique.

Each of us has a opinion on using the scale and I feel it has to be a individual choice on what is best. I still weigh each morning and I guess I am still excited to see a number that I can not recall ever weighing. I track and exercise, so it shouldn't be a need to make sure of the weight.
2011 is going to be another year, where you accomplish what ever it is you want. You are a motivated person with a awesome attitude. A great inspiration for those that read your blogs.

Monty emoticon emoticon emoticon emoticon emoticon

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RAYLINSTEPHENS 1/8/2011 3:23PM

    You can do it Marsha!

I know you can!!

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YELLOWBRICKRD 1/8/2011 3:13PM

    emoticon

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WALKINGANNIE 1/8/2011 2:47PM

    The idea of eating with dignity is a great aim and I'm absolutely with you on avoiding the binges - although my episodes have been much fewer and further between with SP for some reason. (I think it might be to do with the after-effects of being tube-fed and being unable to eat when I was very ill.)

Going totally scale-free for a while in the autumn was scary at first but did change something for me although it's hard to quantify. Weighing used to be a REALLY big deal for me. The scale would make me upset or elated in a way that was totally disproportionate. Now I have a much more objective attitude. The scale is now just a tool to me and this is one of the biggest break-throughs that I have had with SP.

I'm still trying to work out what triggers binges for me. I know that it's not hunger as such and I'm not convinced that it's emotional. I have some suspicion that it might be 'chemical' in some ways and linked with the glycaemic index of the carbs that I eat. I have had success in the past with the GI diet and am trying to be conscious of the types of carbs that I'm eating (in terms of GI) as well as the amount.

I know that with your determination you will achieve your goals especially as you are so active.

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JHADZHIA 1/8/2011 2:09PM

    Speaking of binges, I just filled my face with a last Asian buffet. The food is really good and fresh and for a treat I haven't had in a very long time, they had grilled salmon!! But I did also have some lemon chicken (the calories on that is simply stunning!) So I ate more than I needed to, but was banking for some of it anyway. I couldn't resist the tiramsu, etc. as I never have dessert etc. All the usual excuses.
I don't worry about the scale anymore, as a check I weigh myself once a week on Monday mornings. I eat good and healthy most of the time, so was this binge still a throw back to the old ways, or was it just a treat that rarely happens? I don't usually go out to eat, so its not going to be a habit.
I wish you all the best trying to tame this last frontier of a healthy lifestyle. It probably has to be the toughest one out there. But you are a strong person and highly motivated and will do what ever you set your mind to do.
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The Beck Solution - Part 2

Friday, January 07, 2011

In the Beck Diet Solution (accurate subtitle is: train your brain to think like a thin person) you prepare to "diet". I'd prefer to call it developing a healthy lifestyle, but I think the idea of preparing for it makes a lot of sense.

The first activity is to create "advantages response cards". You list all the reasons you want to lose weight and change your lifestyle. Beck gives you a list of 25 reasons, including many advantages I'd never thought of, like "I'll be proud of myself when I make wise food choices" and "I won't be embarrassed to eat in front of others." She got them from her patients, as she is a therapist, who has lost and kept off 15 pounds, but helped many, many people with all kinds of eating issues. She encourages you to come up with your own, too. You copy your reasons onto index cards and put them on your mirror, in your purse, in your car, etc. She insists that no matter how much you think you will never forget why you want to lose weight, that this is a crucial step to get ready to counter sabotaging thoughts!

She specifically addresses people who come to her program at a normal weight with a history of not being able to keep the weight off. She says her program works just as well. If you do each activity daily it takes 6 weeks to go through the program. She says, though, as long as you do each on in order, it really doesn't matter if you want to speed it up a bit or spend a week on each step. You'll get there.

I'm going to do the activities and give it a try. Hope to train my brain!!

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:27PM

    Playing catch up... I saw Martha Beck as part of the Jenny Craig "Touchstones" video and she seems to have a really good approach to balance... now I have to go read all your Beck entries... like a voyeur peeking in on the good stuff!

emoticon Thanks for sharing.

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VTORIA3 1/8/2011 8:10AM

    Sounds like some interesting brain training. I'll be interested in reading up on the results of your experience with this. Brain Boot Camp....I like it, as probably 90% of all of this is mental. Good luck.

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TJCADDO 1/7/2011 6:58PM

    I'll have to go and check this out. I could definitely use some brain training when it comes to weight issues. Thank for sharing the info.

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WALKINGANNIE 1/7/2011 6:32PM

    Interesting Marsha. So much seems to depend on how we programme our brains. It's not quite the same but I used my Sparkpage to list some of the benefits that I had gained from reducing weight. I revisit the list from time to time when I forget what I would put at risk if I let the weight creep back up.

It will be good to follow your progress. Thanks for sharing the information.

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MEXGAL1 1/7/2011 6:25PM

    Sounds great. Best of everything to you!

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JHADZHIA 1/7/2011 5:53PM

    Sounds very interesting :) You have me curious as well. It will be interesting to see how this new mental journey goes for you into solidifying your healthy lifestyle even further..

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MONTY68 1/7/2011 4:02PM

    Hi Marsha
What a wonderful blog, I have to get the book and see some of these 25 reasons to release weight. I tried to think of some reasons but not many came up, I even tried to think back and try to figure out why I always gained the gained the weight back and more.
I do agree that we have to take our old subconscious beliefs and create new programs that delete old thinking and create positive habits and thinking.
I look forward to more from you on the book and the activities.
Thank you for sharing this.

Monty
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JOYINKY 1/7/2011 1:36PM

    I've reserved the book at our library since your first post and look forward to getting a look at it even though I'm comfortable with the eating part of my life choices right now. Thanks. Joy

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AQUAGIRL08 1/7/2011 1:03PM

    I think a lot of us use food as medication for emotional pain, anxiety or boredom. When we go on a "diet" we're so focused on food that we can't wait until it's time for our next meal. If we take the focus off food, focus on other things and allow our lives to go back into balance instead of obsession then we can start to live in journey of healthy living. Getting there is another matter and it sounds like that is what your book is all about. I'll be anxious to see how you do with activities. Thanks for sharing your progress!

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RAYLINSTEPHENS 1/7/2011 11:45AM

    Good Luck! I know you can do it!

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OOLALA53 1/7/2011 11:44AM

    Beck has helped me a lot, though because my issue is binging I never followed a specific calorie-controlled diet. I found that just her prescriptions to learn to distinguish true hunger from cravings, to tolerate hunger, to savor and enjoy every bite of my food, and to eat only at planned times--plus I elected not to eat sweets during the week-- helped me reduce my binging by at least 70% and I'm down 17 lbs. I feel I can live this way easily and even fine-tune my habits in 2011 to wipe out binging and lose another 14 lbs. to put me at a normal BMI. I used many other of her strategies to stick to just eating moderate meals when I was hungry. I hope you find some peace and confidence, too. emoticon

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Another Benefit of Healthy Living

Thursday, January 06, 2011

I can't prove that my healthier lifestyle is the cause, but I can't think of any other factor to credit. I had a great dental check up yesterday. My gums -- I guess you would say they had been receding -- are all back within the normal range. My dentist was really surprised at the improvement. And no cavities. All that brushing, flossing, and using the in-betweeners paid off. The healthy eating didn't hurt, either. One more benefit of healthy living to celebrate!

  
  Member Comments About This Blog Post:

RAYLINSTEPHENS 1/6/2011 7:21PM

    WTG!!

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WALKINGANNIE 1/6/2011 5:19PM

    emoticon emoticon

That really is something to smile about!

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PARKERB2 1/6/2011 3:20PM

    emoticon The good benefits are well worth it.

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HAPPYSOUL91 1/6/2011 10:29AM

    emoticon hadn't thought about the gums being affected

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GATOR12 1/6/2011 10:05AM

    I agree, lots of benefits of healthy lifestyle!! Great news!!

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JOHAL52 1/6/2011 9:47AM

    Congratulations!!

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JOYINKY 1/6/2011 8:47AM

    emoticon

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AQUAGIRL08 1/6/2011 6:32AM

    What great news! Healthy eating and good dental hygiene has to play a big part in such a favorable check up. Keep up the good work!

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JHADZHIA 1/6/2011 1:38AM

    Congratulations on your great check up!! Well done! And yes, a healthy lifestyle does contribute. Less of the bad junk (sugar) to coat up plaque on your teeth.
In all areas, you are doing so well! What an inspiration!! You should be a Spark promotional person. You are a role model everyone could look up to!

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MONTY68 1/6/2011 1:15AM

    Hi Marsha,
Congratulations on your awesome visit to the dentist. What a great report. I agree, healthy eating played a role, We probably will not know some of the benefits from healthier eating,

Thank you for sharing

Monty emoticon emoticon emoticon emoticon

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Out of the Blue

Wednesday, January 05, 2011

I was shopping in WalMart, focused on getting things I needed for a presentation to a group of potential Sparkers, frustrated that they didn't have a table top flip chart, when out of the blue an attractive woman about my age stopped me. She asked where I got my hair cut and explained that she had just moved here from Texas. I told her, and went back to my shopping.

Afterwards several thoughts occurred to me. One, that really was a compliment. Two, if I had to do it over again I'd find out her name and maybe try to get to know her. Bet she could use a friend here. I wouldn't mind a new 3D friend. She looked fit, too. She might have even become a workout buddy. At the time I was too focused on my mission to see the opportunity. Note to self: Take a breath. Be alert to opportunities.

  
  Member Comments About This Blog Post:

JOHAL52 1/6/2011 9:57AM

    That is a good observation Marsha. I found it lonely when I first moved to the US. People would be friendly and talk in stores and at church but they never wanted to take it any further.

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AQUAGIRL08 1/6/2011 6:15AM

    I imagine we all do that at one time or another. We miss an opportunity because we're busy and focused on something else. Perhaps you'll see her again and then you'll make up for lost time!

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MONTY68 1/6/2011 1:11AM

    Hi Marsha
It has to feel so good when receiving such a great compliment. You certainly do deserve all compliments. I can only speak for me but there are times, we should have said something more, If needed it may be a reminder for the next time.

Monty
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JHADZHIA 1/6/2011 1:04AM

    That is wonderful Marsha!!! I agree with walkingannie, maybe your hairdresser will come across her, or you will be lucky enough to meet her there again. You do look awesome!!
I am sure you will really Spark those people you are presenting to.
Keep up the great work!! You are the best role model anyone could ask for in Sparkland!!

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JOYINKY 1/5/2011 7:43PM

    It's just prepared you for next time! Enjoy the compliment, who knows, maybe you'll bump into her again sometime. Those out of the blue moments are hard to handle without hindsight.


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WALKINGANNIE 1/5/2011 7:00PM

    What a wonderful compliment Marsha and a lovely, well-deserved confidence boost! Perhaps you could ask you hairdresser to look out for a new customer who has moved into the area from Texas?

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MISTYRIVER64 1/5/2011 6:59PM

    That type of compliment is so precious. And when it happen again, you'll be ready.

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RAYLINSTEPHENS 1/5/2011 6:50PM

    Great blog "oldmom"! Sorry, I still love that name!!

I thought you were going to say you missed an opportunity to invite her to the potential Sparkers meeting!

Next time!

P.S. I voted for your blog!

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