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Beck - I'm Still Working on Believing It!

Wednesday, February 16, 2011

I do believe I have lost weight through my hard work and determination. I have gained a lot of knowledge and gained many skills. Beck suggests we list what we have learned:

A. From Weight Watchers I learned:
1. Improved food choices; greatly reduced margarine, sugar, and white flour use
2. Learned to track food, including weighing and measuring
3. Learned portion control for protein, cereal, bread, and many items
4. Learned how to adapt some of my family's favorite recipes for greater health
5. Got in the routine of cardio - usually 30 min 5x a week
6. Learned to celebrate my weight loss and some non-scale victories at meetings
7. Learned to eat breakfast
8. Learned to eat frequently, but less; learned to rarely, if ever, allow myself to be hungry
9.Learned to satisfy cravings with lower calorie foods
10. Learned to think of 155 as my goal weight
11. Learned, after years of struggling, to begin to forgive myself for slips, and not give up; found tracking my binge free days with a group on WW message boards is helpful
12. Learned to keep symbols of my success around to remind me (key chain, mirror, refrig, bookmarks, magnets); anchoring
13. Learned about reframing and looking for the positive intent
14. Learned to gradually add back in food for maintenance
15. Learned to weigh and record weight regularly
16. Learned to include all foods, including some treats, in my plan
17. WW taught me how to get down to about 149 pounds

B. From SparkPeople I learned:
1. How much sodium I was eating and how to reduce my sodium intake, which I am doing
(For example, learned to drink skim milk rather than have fat free cheese; add unsalted veggies to reduced amounts of Healthy Choice soup and spaghetti sauce.)
2. Learned how important strength training is and included it for the first time.
3. Got up the nerve to join a gym, encouraged by SparkFriends. I can see muscles now!!
4. Learned more about portion control and tracking all foods.
5. Got lots of ideas about maintenance meal plans which I had never seen before.
6. Found many more good recipes; made some
7. Learned that more cardio is good; increased to 360-540 minutes per week; encouraged to try many new things: elliptical, trail bike riding, race walking, pilates, Zumba, etc.
8. Learned that 8 glasses of water per day is helpful
9. Learned that sleep matters even more than I thought & increased sleep (more needed)
10. Learned I can include nuts in a healthy eating plan; learned I need to eat more fat, (but don't always - hard to do and stick to calorie limit)
11. Learned that I need to limit artificial sweetener to no more than 4 packets or equivalents per day; on my To Do list! Have already cut down a great deal on diet drinks.
12. Learned to gradually expose myself to foods I thought I could not handle; I can!
13. Learned more acceptance of myself including my body
14. Enjoyed opportunity to be of help to others
15. Came to understand at a deeper level the importance of progress, not perfection
16. Learned about calorie deficits
17. SparkPeople helped me get down below 130 -- to the weight I've wanted to be since I was a teen!

C. What Beck has taught me:
1. Learned the importance of sitting down to eat - almost 100% of the time now
2. Learned I can handle hunger -- it does not even cause me to binge, at least not now
3. Learned to recognize hunger much better; Hunger is not an emergency. It goes away.
4. Learned I can tolerate cravings. Cravings are not emergencies. They go away.
5. Learned I can leave food on my plate
6. Learned that deciding to eat or deciding not to eat reduces my anxiety
7. Pre-planning food allows for NO CHOICE and NO STRUGGLES; I have actually planned food up front for the first time
8. Learned that the more I resist food temptation, the easier it becomes
9. Reviewing all the reasons I want to maintain my healthy weight at least twice a day is (surprise!) very motivating
10. I've learned to give myself credit, so I rely on the awards and applause at Weight Watchers much less; still enjoy my SP trophies and streaks, but probably I don't need them
11. I've learned to prepare myself to step on the scale in a way that avoids much of the disappointment I used to feel; learning to use the scale as a tool
12. Beginning to learn portion control on fruits and vegetables
13. The Beck SparkTeam rocks!!
14. Beck has taught me that I have learned the skills I need to maintain my healthy weight for the rest of my life.

This very long list I suspect has not captured near all my learnings. I appreciate Beck giving me this activity. It does raise my confidence that I have learned what I need to know to maintain a healthy weight for the rest of my life.

I DO Believe!!!

  
  Member Comments About This Blog Post:

WATERMELLEN 2/17/2011 6:20PM

    Superb listing!! It's very moving to see the journey . . . and gives inspiration to so many of us.

The Beck stuff that matters most to you (simply things, such as sitting down to eat, and that unplanned eating is not OK and hunger is not an emergency) are what is resonating most with me right now too. Like the "internal credit" aspect --- very key.

But all of it, from all sources, counts and helps.

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NANCY- 2/17/2011 5:30PM

    Excellent list.
You have implemented many positive changes.
You are.....
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AQUAGIRL08 2/17/2011 11:18AM

    Wow! You have really learned a lot. Writing it all down was probably an eye opener for you too!

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RAYLINSTEPHENS 2/17/2011 10:53AM

    No wonder you still think you're fat - look at all you've learned!!

Your head is just full of information!!

Loved the blog!

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HAPPYSOUL91 2/17/2011 10:08AM

    You sure have learned quite a bit and your knowledge will keep you moving forward

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JHADZHIA 2/17/2011 8:28AM

    So glad you have learned things from each program! I didn't think the WW points system involved weighing and measuring food, that you didn't have to track it like on Sparks...
I owe all my weight loss and maintenance to Spark People. So glad to have found it. But its friends like you I have met on here giving me new and different ideas..
Thanks for being a friend who is constantly working to improve her self, and taking us along for the ride..
Well done Marsha!!

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JOHAL52 2/16/2011 11:02PM

    GREAT post Marsha!! I hope to be where you are at sometime this year!
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Beck - Day 36 - Believe It

Wednesday, February 16, 2011

I believe that I have lost weight due to my own efforts and determination. I believe that I will live the rest of my life at a healthy weight.

I'm not sure yet what that weight is. I tried to create a Beck card that says I believe I can maintain 126 for the rest of my life, but the truth is, I'm just not sure. I have declared 126, which for me is a BMI of 20.2, as my happy weight. Right now I keep circling around it, but more days than not I'm a couple ounces to two pounds above it. I've only been below it once. I'm just not sure if 126 is a maintainable weight for me or not. But my plan is to try and see. If not, I can live healthy at 130 or 135. If I had an injury and could not exercise at all for a long time, I probably could maintain 143. That would not be bad.

I believe that I have the knowledge, skills, and commitment to live the rest of my life at a healthy weight. I can do this! I will do this!! I believe.

  
  Member Comments About This Blog Post:

NANCY- 2/17/2011 4:31PM

    emoticon
How awesome! You WILL find your balance.

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AQUAGIRL08 2/17/2011 11:11AM

    I believe you can too!!!

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JHADZHIA 2/16/2011 2:01PM

    I believe you can do it too!! You are awesome!! Perhaps you need to loosen up about what weight you think you should be. Let your body tell you. If you are being very consistent with your healthy lifestyle (and you are one of the most dedicated people I have ever met), then your body will fall into a weight its happy with..
Relax. Deep breath. Enjoy your life! You are doing fantastic!
No worries! Just live!

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JANNIEWANNIE 2/16/2011 12:53PM

    WW always gave "goalies" a two pound weight range to live in. That sounds reasonable to me. I have never been there yet, but with your excellent example, I will keep on trying. Thank you for sharing your journey with us. Hugs from Janet in sunny central Illinois.

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RAYLINSTEPHENS 2/16/2011 12:21PM

    Any weight within 126 is still 126. I know what you're saying because I too felt better at .0 instead of .2, but the fact remains - if you are 126.9 - you are still 126.

Ask any of your thin friends - no one "stays" at one weight. When I told my thinner sister last winter that I was struggling between 120-123, she laughed at me! She said, "that is maintaining your weight!"

You are there, my friend, you are there!

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Beck - Day 35; Start 36

Tuesday, February 15, 2011

Day 35 is a weigh in day, but I'm going to wait to weigh until my Weight Watcher meeting on Saturday. I want to quit driving myself nuts with small weight fluctuations as I'm waiting, almost patiently, for my "happy weight" (my personal goal weight) to consistently appear on the scale.

Day 36 is Believe It. I do understand that my weight loss is directly related to my efforts. I know I have learned many skills and a lot of nutritional and fitness information that I use. I sometimes do have trouble believing that I can maintain my weight loss, especially for the long term.

I will make a Believe It card, but I need to give some thought as to the wording. I also need to make my list of changes I've made. I think I should make one about changes I've made since I started losing weight and one since I started on the Beck program.

I'm reading my cards regularly, sitting down to eat, eating slowly, regularly exercising both planned and spontaneously, I planned and monitored my food, I give myself credit for helpful behaviors, and I completed one 10 week weight graph and I will start a new one, I will complete day 36 before I go on to day 37 which is about reducing stress - a great topic!!

  
  Member Comments About This Blog Post:

WATERMELLEN 2/15/2011 8:08PM

    The "believe it" card is an interesting concept -- for a very long time after I lost the 80 pounds, I did not believe I would keep them off (took me five years to give away the size 18s and 20s!!). Beck's workbook has a "believe it" chart, beginning, "I have lost weight (and will be able to keep off excess weight) because I now know how to do these things": and she lists them. I don't believe you have the workbook? I'll be happy to send you the list, if you like!!

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RAYLINSTEPHENS 2/15/2011 5:31PM

    awesome!

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PARKERB2 2/15/2011 2:15PM

    You are a determined person and I believe you can get this done. Good luck on your Weigh In at Weight Watchers. emoticon

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HAPPYSOUL91 2/15/2011 1:06PM

    Congratulations on really working the program

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FREELADY 2/15/2011 11:30AM

    You are choosing behaviors which WILL maintain healthy weight. I am excited for you!

Your intentional approach is the road to success!

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JHADZHIA 2/15/2011 9:52AM

    Well done!! I believe you can do this!!

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Beck - Day 34 - Solve Problems

Monday, February 14, 2011

"Once you recognize that eating will not make your problems go away, dieting will be easier." -Judith Beck, PhD

It is true. Food does not solve problems. It may even numb us to the point we won't take action in our best interest to solve our problems. Some problems can be solved or partly solved; Beck admits not all problems can be solved. Most of the time we can learn to live a better life in spite of problems. Overeating does not help us live a better life.

So my paraphase is, "Now that I have recognized that eating will not make my problems go away, eating healthy is easier." In thinking of my situation right now, I don't think I have any problems causing me to overeat that I need to work to solve. In the past, there have been.

I'm reading my cards, sitting down to eat, planning my meals and following my plans (skipped it one day, but back on track), exercising regularly both planned and spontaneous. I'm on the look out for emotional eating and think I'm doing fine (giving credit). I'm using the scale as a tool (credit here, too). Ready for day 35!

  
  Member Comments About This Blog Post:

KALIGIRL 2/14/2011 9:32PM

    Still hate the word diet, but agree with the thought.
Glad it's working for you.

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WATERMELLEN 2/14/2011 8:19PM

    So true: eating won't make problems go away. And some problems won't go away anyhow: also true. I need to remind myself of this over and over again, actually.

Thanks for you amazing support: I'm so glad we're doing this together (and that you're blazing the path!!)

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HAPPYSOUL91 2/14/2011 4:43PM

    Excellent...ah if food could actually help us emotionally...but that's not to be!

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SUNRISE14 2/14/2011 3:25PM

    emoticon for sharing the book i enjoy it would buy it but don't have emotional eating problems ! Use to for years ! Good blog! emoticon

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JOHAL52 2/14/2011 2:20PM

    That's something I need to tattoo to my hand--that overeating will not make problems go away. Thanks Marsha!

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JHADZHIA 2/14/2011 12:35PM

    When you think of it, a healthy lifestyle is just common sense really. We all know, deep down, what we have to do to succeed. But sometimes, we need a little kick and a written reminder is a great help. Seeing it in print, where you can't ignore it.
I hope more people are inspired by you to try this Beck Solution. Its a winner! You are showing us how its done!
Have a special Valentine's Day!
Thank you for being a great Spark buddy!

emoticon emoticon

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AQUAGIRL08 2/14/2011 11:53AM

    You are doing such a great job Marsha! A great role model for all of us!

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RAYLINSTEPHENS 2/14/2011 10:39AM

    Ah grasshopper! You have said a mouthful here!

Great blog!

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DONNAEDA 2/14/2011 10:10AM

    excellent plan to get back on track.

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Beck - Day 33 - Eliminate Emotional Eating

Sunday, February 13, 2011

"People without a weight problem don't think of eating to feel better......... Food can be an effective distractor - temporarily. But eating doesn't solve the problem that lead to your distress in the first place........ You have to deal with stress in non-food-related ways if you want to sustain permanent weight loss." - Judith Beck, PhD

In my twenties I learned how to comfort myself and pretty much quit eating in response to sadness and the emptyness that isn't related to food. However, when I felt overwhelmed and overworked, I would let myself get too hungry as I tried to be productive. And real hungercombined with my nerves would get me eating, and then I just would not stop. There are times, especially when I'm writing proposals and reports that combine many different ideas, that I feel anxious. I have found that pacing inside or brisk walking outside can get my mind to settle down and be productive much better than the brain-numbness that results after overeating. Judith Beck also suggests mindset techniques and behavioral techniques that might be helpful in overcoming emotional eating. Next time I feel like using food to deal with my life, I'll try to remember Beck's techniques, especially if the methods I have developed aren't working.

I don't know if I'll every truly think like a thin person and not even think of food as a source of comfort and calmness. But I have already come a long way on this issue.

  
  Member Comments About This Blog Post:

FREELADY 2/13/2011 4:54PM

    Wow, I am laughing and crying at the same time.

I read this last year but had forgotten it. Or still in denial . . . .

I have to deal with stress in non-food-related ways if I want to sustain permanent weight loss. Gulp. Sigh. You are so right.

Very valuable. Thank you!!



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JHADZHIA 2/13/2011 11:37AM

    You are managing this very tough issue better than most people! Well done!
Keep up the great work!!

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MEXGAL1 2/13/2011 10:11AM

    It is definately hard to stop the emotional eating. I too struggle with this.
Let us both eat to be healthy and not to fill an emotional need!

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KALIGIRL 2/13/2011 10:07AM

    I think certain foods will always be a "source of comfort and calmness". I have a memory of my grandmother and me sharing fresh peaches in warm cream and when I treat myself to that dish when peaches are in season, I go back to that wonderful calm and comfortable time.

As a 'thin' person, I think the key is everything in moderation. Food is part of life as is comfort.

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RAYLINSTEPHENS 2/13/2011 8:32AM

    some thin people use the feast or famine method - they starve themselves all week so they can eat what they want on the weekends.

I don't believe that method is normal either. I had a very good friend and she told me that was how she maintained her weight "normally" so she too had food issues.

she would still be my friend but she is gone now :(
she passed away before she was 30.

you're doing great Marsha!

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PERSISTANT123 2/13/2011 8:22AM

    emoticon

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AQUAGIRL08 2/13/2011 7:56AM

    emoticon emoticon emoticon emoticon

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SUNRISE14 2/13/2011 7:25AM

    emoticon emoticon

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