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Beck - Day 6

Thursday, January 13, 2011

Day 6 Beck says find a diet coach. My coaches are my SparkFriends! Spark Friends provide lots of understanding, support, and guidance.

I also have my Weight Watcher leader. I adore her. She's an excellent presenter, always amusing and interesting, and she is amazing with names. I've known her over 16 years and she remembered my name even when I'd been gone for 4 years. She remembers friends and relatives I've brought with me and always asks about them. But she was homecoming queen at her high school and never had a weight problem until she was in her 40's. Even then it was only 22 pounds she lost. So I've never thought she really understood the depths of my struggles. I've learned much from her, but I'm aware that she recites the Weight Watcher line more than she shares her own struggles and learnings.

Anyway, I don't think I need another diet coach. I am particularly grateful for my SparkFriends because I think many of you understand more than anyone else in my life about my struggles with food and weight and weight-related self esteem issues.

Probably I'll take tomorrow as a review day for Beck and not move on, as I don't think I have absorbed everything to date.

Take care, SparkFriends! And thanks for all the understanding and support. -Marsha

  
  Member Comments About This Blog Post:

ONEKIDSMOM 1/19/2011 8:36PM

    My "coaches" are also my Spark friends, but I have others, too. I can use all the help I can get keeping that motivation going! emoticon

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JHADZHIA 1/17/2011 6:26PM

    I think we all really know what we are supposed to be eating,, no coach needed, but support is always nice when you get it.. I would guess a beauty queen with a minor weight problem wouldn't get what obese plain Janes go through..

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BIKE82X 1/14/2011 5:08PM

    Thanks for sharing the information about this Beck plan. It sounds like a worthwhile read and approach.

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KALIGIRL 1/13/2011 9:13PM

    Diet is a 'dirty' word in my book - wish they'd said find a nutrition coach...
Oh well, you can't satisfy everyone all the time

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AQUAGIRL08 1/13/2011 6:00PM

    You're making such progress! Did you read today's reflection? It's like they're plugged into Beck too. I thought of you when I read it. I'm going to run off a copy for myself and read it over and over!

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HAPPYSOUL91 1/13/2011 4:32PM

    Thx for posting these Marsha, they really help

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RAYLINSTEPHENS 1/13/2011 4:24PM

    emoticon emoticon

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BECKYQUIGLEY 1/13/2011 3:48PM

    I read some of The Beck Solution a few years ago and really liked her approach. It's great to see your feedback on it!

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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.

emoticon emoticon

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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.

emoticon emoticon

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HAPPYSOUL91 1/9/2011 10:55AM

    I love what you are doing, great planning

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