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Beck Solution - Day 5

Wednesday, January 12, 2011

Eat slowly. Three groups of volunteers ate and established their baseline eating speed. Then they were to take a bite only when the computer beeped. One day they ate twice their normal speed, one day at their normal speed and one day at half their normal speed. Every participant - thin and fat - ate more when they ate fast. Enough said!

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:34PM

    This is one I have to work on.

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JHADZHIA 1/17/2011 6:23PM

    I always have big problems with this. My whole family is used to wolfing down their food and running :((

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AQUAGIRL08 1/13/2011 6:08PM

    That sounds logical to me.

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HAPPYSOUL91 1/13/2011 10:33AM

    This is one step I always need to work on without a doubt

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FIT-AT-50 1/12/2011 8:57PM

    Totally agree!

Thanks for sharing!
Diane

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RAYLINSTEPHENS 1/12/2011 5:02PM

    I have trouble with this one.

I know you can do it!!

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GONABFIT 1/12/2011 4:26PM

    Love BECK! Best of luck! I may have to add you so I can have a beck partner! :)

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TWINKIEQUEEN 1/12/2011 4:09PM

    yes...this makes sense...

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Beck Solution - Day Four

Tuesday, January 11, 2011

Day Four is all about giving yourself credit. When you choose to sit down to eat, you say to yourself, "good decision." Every time you check something off your day's To Do List, you say "good job". You reflect on your eating behavior whenever you finish a meal or snack. You celebrate your good food choices, eating mindfully, stopping eating, etc.

Beck says people with weight problems are generally very hard on themselves. They need to consciously counter that tendency by building in positive recognition. She suggests putting sticky notes around that say "credit" to remind yourself, buying a golf swing clicker to keep track of all the positive things you do, and using stars on your To Do List.

She gives an example of using giving credit to stop overeating, too. In a restaurant there is a woman who tries to resist that wonderful smelling bread basket, but finally she gives in. She tells herself that she was so weak, she has no willpower, she'll never succeed. Another person in the same situation uses different self talk. "Okay. So I gave in. But I did wait 10 minutes. I deserve credit for that. I only ate one slice. I'll just eat a quarter of the baked potato I ordered so I stay within my calorie limit."

As anyone who regularly reads my blogs knows, I love to celebrate and brag on myself. I'm all for it and do it pretty regularly. But I think in the areas I'm still struggling, including overuse of artificial sweeteners and occasional binge eating, I can benefit from giving credit on progress rather than being too hard on myself.

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:33PM

    I'm all for giving ourselves credit... it reinforces the good behavior! And brag away... it's inspiring among us maintainers to remind ourselves how far we've come. emoticon

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PARKERB2 1/11/2011 2:57PM

    I over do artifical sweeteners too. I think it's fine to brag (don't over do it) on ourselves as that gives us confidence and a purpose to continue to succeed. Thanks for your wonderful blogs. Keep up the encouraging words. emoticon

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KALIGIRL 1/11/2011 1:10PM

    Here's to patting ourselves on the back - you're a great mentor!

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AQUAGIRL08 1/11/2011 11:50AM

    I don't think you do a lot of bragging Marsha. Sharing your accomplishments and bragging are two different things. You share, you don't brag - there is a difference. The thing that really matters is the kind of self talk that we all do especially when nobody else is around.

If you learned to be critical of yourself as a child because your parents were critical of you, then you have to "un-learn" that behavior as an adult. It's really hard to do. If you're anything like me, you tried to be perfect to avoid the criticism. Being human, you will make a mistake and then you come down hard on yourself. Our parents don't even have to be in the room (or in my case even alive) they are in our heads criticising us for our mistakes. What can I say, we're works in progress. I think you are doing a fantastic job!!!!!

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HAPPYSOUL91 1/11/2011 10:34AM

    Giving myself credit is something I usually don't do and it is so important. Thx for the reminder

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JOYINKY 1/11/2011 9:30AM

    This is THE place to give yourself credit and share your accomplishments! Don't ever stop!

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RAYLINSTEPHENS 1/11/2011 9:02AM

    Keep on celebrating! Keep on bragging (although I never thought you to be bragging!) just keep on doing what you're doing - you're very good at it!!

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Beck Solution - Day Three

Monday, January 10, 2011

Day Three is all about sitting down to eat. Do not stand up to eat. When I first read it I thought that did not apply to me as I never eat standing up. Then yesterday I caught myself as I was putting away food after supper. I did take one more bite as I was packing! Okay. I'm not sure if it is a mindless eating habit I'm unaware of or whether that was an aberration, but I'll be alert to it now. Don't need that one more bite.

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:31PM

    Stolen from an old black and white film, "The Mating Season" a line delivered by Thelma Ritter, one of my favorite wise-cracking actresses:

"Never cook sittin', never eat standin'"

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MONTY68 1/10/2011 6:54PM

   
Hi Marsha
A great reminder, I won't say all the ways I use to eat, but now I sit at a real table and eat my meals. I will say it does make a real difference in the mind.

Thank you

Monty emoticon emoticon emoticon emoticon emoticon

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MEXGAL1 1/10/2011 5:55PM

    thanks for sharing. I think that I might do some of that mindless bites off the plate when cleaning up as well. gonna pay more attention to that now.
Sallie

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JOYINKY 1/10/2011 3:44PM

    I'm all for mindful eating! Thanks for sharing.

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RAYLINSTEPHENS 1/10/2011 2:43PM

    That's a good one! I catch my self eating on the run sometimes and make myself sit down.

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KALIGIRL 1/10/2011 1:08PM

    Very cool - mindful eating!
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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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