WATERMELLEN's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=WATERMELLEN WATERMELLEN's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Beck Pink Reboot, When to Stop Losing and Start Maintaining http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6012060 I have to admit, I'd hoped to lose some weight with this Beck Trek. And: I haven't. And: I'm probably going to have to acknowledge that maintaining at 145 (within a range of 3 pounds) is probably my lowest maintainable weight. <BR> <BR> It's not my lowest achievable weight. I can get my weight down to the (high) 130s. I can get into more size 6s, and even occasionally the very generous size 4. <BR> <BR> And I'd like to fool myself that I could maintain with a mid number 3. I'd li... Fri, 9 Oct 2015 08:31:16 EST Beck Pink Reboot Day 42, Practice! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6011411 OK then: I've gotta keep on keeping on (and yesterday was much much better). <BR> <BR> Tough patches are temporary: in fact, Beck says so today. <BR> <BR> And I do have the skills, really I do, to keep on maintaining. To keep on thinking like a thin person. <BR> <BR> So long as I practice them. <BR> <BR> I cannot stop being careful. This is for life. For my life. <BR> <BR> That saying, "Practice makes perfect"? Well, maybe not. And perfection isn't required. But continuous mon... Thu, 8 Oct 2015 06:13:37 EST Beck Pink Reboot Day 41, Make a New To-Do List http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010836 If I stop practicing my Beck techniques, I won't likely maintain my weight. <BR> <BR> Key for me (and on my new "to do"): <BR> <BR> 1. Arrange my environment (hiding the peanut butter helps!); <BR> <BR> 2. Preplan my food and exercise; <BR> <BR> 3. Sit down to eat, slowly; <BR> <BR> 4. Tolerate hunger: hunger is not an emergency; <BR> <BR> 5. Identify and cope with sabotaging thoughts: dieting takes time. <BR> <BR> I overate yesterday when I got home from work. It was a stressf... Wed, 7 Oct 2015 07:24:01 EST Beck Pink Reboot Day 40, Enrich My Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6010236 What am I waiting for? <BR> <BR> I can enrich my life right now. I don't have to wait until I've lost weight. I don't have to wait until I deserve it. <BR> <BR> Beck suggests enriching our lives by thinking about what we want to accomplish, selecting one of these and then setting new incremental goals. <BR> <BR> I have a slightly different take on enriching my life. <BR> <BR> If the only thing I permit myself to do that is pleasurable is eat -- then eating will take on too much impor... Tue, 6 Oct 2015 07:20:14 EST Beck Pink Reboot Day 39, Keep Up With Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6009538 I could be doing better with this. <BR> <BR> I'm very active: was on my feet all day every day birding last week. Golf. Ski. <BR> <BR> My spontaneous exercise is high too. <BR> <BR> But I need to be making better use of my gym membership! More planned exercise, more weight training, more focus on flexibility and balance. <BR> <BR> DH and I used to go to the gym early every morning. It felt good. It started the day off well. And I've got lots of long-time friends at the gym. So doe... Mon, 5 Oct 2015 07:02:32 EST Beck Pink Reboot Day 38, Deal With a Plateau http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008942 Weighed myself this morning on my routine from our week away birding: steady at 145. <BR> <BR> Wah wah wah wah. <BR> <BR> I expected to lose weight. I deserved to lose weight. That's what I weighed before we left. <BR> <BR> I've been super busy and active every day. Yesterday on our way home we took a 10 mile brisk hike through the Lake St Clair marshlands in a howling wind, temperature about 5C. Some rain. (And it was fabulous: the skies were full of honking geese, flocks of ducks... Sun, 4 Oct 2015 07:25:16 EST Beck Pink Reboot Day 37, Reduce Stress http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6008393 Losing weight and maintaining weight loss isn't easy. It's not. And to create mental space within which I can exercise my Beck techniques, Beck reminds me that I need to reduce stress. <BR> <BR> Again, it's about sequence. To reduce stress, it helps to solve problems, to relax and to change my mindset. <BR> <BR> All familiar now. But Beck points out that a key element for accepting some problems can't be resolved, helping me relax and changing my mindset has to do with recognizing all o... Sat, 3 Oct 2015 06:35:52 EST Beck Pink Reboot Day 36, Believe It http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007801 In 2000 I weighed 230 pounds. At least! More than that I'm pretty sure: because I was so disgusted with myself I didn't weigh myself until I'd lost probably 10 pounds at least. <BR> <BR> And last time I weighed myself (last Saturday, before setting off on this trip), I was 145 <BR> <BR> I lost the initial 80 pounds or so in 2000-2001: mostly using Susan Estrich's great (but dated) book, Making the Case for Yourself. Kept it off until 2009 when I had a regain to about 175, because I fell ... Fri, 2 Oct 2015 05:21:33 EST Beck Pink Reboot Day 35, Get Ready To Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6007223 I'm still "on the road" and I didn't bring my scale with me. <BR> <BR> So: won't be able to comply tomorrow: but will weigh Sunday morning. Because when I'm home I do (as a maintainer) weigh every day. <BR> <BR> And whether the scale is down or not: I've learned a lot in the past week. This time through Beck is registering more deeply, and I'm so grateful to SLENDERELLA61 for leading the way!! <BR> <BR> Have tracked every day, and have been well within my calorie range. While enjoying ... Thu, 1 Oct 2015 07:44:35 EST Beck Pink Reboot Day 34, Solve Problems http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6006571 Once again, Beck is brilliant at sequencing. <BR> <BR> What's one key technique for eliminating emotional eating? It's solving the problems that trigger the emotional eating. <BR> <BR> Instead of eating because I'm sad: figure out why I'm sad, and deal with the sadness. <BR> <BR> Instead of eating because I'm mad: figure out why I'm mad, and deal with the anger. <BR> <BR> Instead of eating because I'm worried: figure out why I'm worried, and deal with the worry. <BR> <BR> Always keepi... Wed, 30 Sep 2015 05:39:35 EST Beck Pink Reboot Day 33, Eliminate Emotional Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005960 Hunger is not an emergency: "got" that one. Most of the time! <BR> <BR> But: NO emotion is an emergency that requires self-medication with food. <BR> <BR> For some reason, this is a concept which has really struck me powerfully this time through Beck. <BR> <BR> I can tolerate negative or positive emotions without food. <BR> <BR> I can be sad or stressed without eating. I can be angry without eating. I can be joyous and celebratory without eating. <BR> <BR> Eating is for fuel. For nu... Tue, 29 Sep 2015 05:28:50 EST Beck Pink Reboot Day 32, Prepare for Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6005368 We are still on the road, and so far the preparation has worked well for this Beck trek! <BR> <BR> But: I am noticing that spending a lot of time with DH I'm more exposed to what he eats: and more tempted to eat more than usual myself. <BR> <BR> Our "guest apartment" (located by DH months ago on line} is very well equipped for food prep and comfortable. Fridge is tiny but that's OK: just encourages us to pick up local fruits and veggies more regularly. <BR> <BR> We typically will be pre... Mon, 28 Sep 2015 07:50:02 EST Beck Pink Reboot Day 31, Decide About Drinking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004856 Now how hilarious is it that I'm in wine country for fall birding migration when this particular lesson comes up?? <BR> <BR> I'm not a big drinker ever, but I do enjoy a glass of wine maybe twice a week: tracked of course. <BR> <BR> And last night tried Pelee Island chardonnay with walnut crusted sole. Just lovely (but too much food on the plate: DH enjoyed about half, decline to finish my 6 oz. glass of wine although he had a taste . . . and I had a taste of his Spruce Wood Riesling. <... Sun, 27 Sep 2015 10:00:49 EST Beck Pink Reboot Day 30, Stay in Control When Eating Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6004249 I do. <BR> <BR> Most of the time, anyhow. <BR> <BR> (There was that flourless molten chocolate cake episode last weekend after golf, remember?) <BR> <BR> But it's very very rare for me to eat out at all. Except at the golf course, where I can get (and almost always do get) the very same kind of salad that I'd make at home. Mostly leafy green with some lean protein: say, a grilled chicken breast. Or a piece of grilled salmon. <BR> <BR> I'm a member, I have no hesitation at all in asking... Sat, 26 Sep 2015 05:54:41 EST Beck Pink Reboot Day 29, Resist Food Pushers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003761 First of all: scale encounter this morning shows me down 2 pounds from start day and down 2.5 pounds from yesterday. <BR> <BR> What predictably it would be given what I've been doing, working the Beck vigorously. Gahhhhhh. Such anguish yesterday, such instinctive euphoria today even though I am only trying to maintain. <BR> <BR> Still have work to do on this one, absolutely. <BR> <BR> And as for "resisting" food pushers: I do. I am not, thanks to Steve Siebold, 'addicted to the appro... Fri, 25 Sep 2015 08:39:45 EST Beck Pink Reboot Day 28, Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6003102 Blech. <BR> <BR> I'm not trying to lose weight. I'm trying to maintain. <BR> <BR> But still, but still: I think that I OUGHT to lose weight because I'm working Beck pretty hard. <BR> <BR> And I do weigh every day anyhow (as a maintainer) and right now I'm UP a half pound from last week. <BR> <BR> So how fair is that??? Really???? <BR> <BR> Wah wah wah. Not fair at all. <BR> <BR> And clearly I'm STILL not thinking of the scale as "information to guide my efforts". <BR> <BR> And clearl... Thu, 24 Sep 2015 05:28:30 EST Beck Pink Reboot Day 27, Master the Seven Questions Technique http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6002515 Well, I never have. <BR> <BR> And (tiny streak or rebellion continues) I'm not persuaded that I ever will. Or that it would be useful if I did. <BR> <BR> The concept of "mastering" anything is . . . not me. <BR> <BR> And this feels like a plunge further into the Beck heart of darkness. <BR> <BR> But here it is. And I'll hear it out, again. <BR> <BR> Once I identify my "sabotaging thought" and then decide which of NINE categories of sabotaging thought it is, I'm supposed to (hear th... Wed, 23 Sep 2015 07:18:18 EST Beck Pink Reboot Day 26, Recognize Thinking Mistakes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001900 This for me is Beck's "heart of darkness" coming up. <BR> <BR> She's asked us first to think about "it's not fair": and how unfair is it that so many of my Beck buddies don't suffer from this one when I do?? NOT FAIR!!! (Oh well!!) <BR> <BR> She's asked us then to identify our own sabotaging thoughts. <BR> <BR> And now she "categorizes" various sabotaging thoughts into different types of mistakes in thinking. Nine of 'em. <BR> <BR> All or nothing; negative fortune telling; overly p... Tue, 22 Sep 2015 07:43:55 EST Beck Pink Reboot Day 25, Identify Sabotaging Thoughts http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6001205 Dr. Beck certainly identifies a whole lot of common sabotaging thoughts. The kind of sabotaging thoughts that result in me deciding to eat something not on my plan. Beyond, "It's unfair." Such as "Dieting is too hard"; or "I don't care"; or "I can't resist it"; or "I have no will power". <BR> <BR> But (even though I recognize all of these as excuses I've used myself) she says each one of us will have more sabotaging thoughts. Unique to our particular circumstances. <BR> <BR> "Don't tel... Mon, 21 Sep 2015 05:47:31 EST Sinigang: Bonus Soup Blog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000873 Sinigang is a Filipino soup on a tamarind, mango and chicken theme. <BR> <BR> Yesterday I saw tamarind pods marked down from $3.99 to .99 at my local grocery store and picked up a package. Then I googled the internet for a way to use them with other items on hand, and found this soup. <BR> <BR> Chicken, chicken broth, a can of tomatoes, rice, unsweetened dessicated coconut (coconut milk or cream would work too), turmeric, coriander (used the dried kind), cinnamon, chili flakes, fresh ging... Sun, 20 Sep 2015 15:06:28 EST Beck Pink Reboot Day 24, Deal with Discouragement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000627 Remember that ol' song, "Home on the Range"? <BR> <BR> As a maintainer, I try to stay within a reasonable range of weight. <BR> <BR> But can't honestly say that maintenance actually IS that place "Where seldom is heard a discouraging word/And the skies are not cloudy all day." <BR> <BR> Beck's wisdom on this issue? I've gotta expect and anticipate and normalize discouragement. It happens. <BR> <BR> There are times when the Beck process seems too hard. Too complicated, too time consumi... Sun, 20 Sep 2015 07:50:19 EST Beck Pink Reboot Day 23, Counter the Unfairness Syndrome http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=6000069 Wah wah wah! <BR> <BR> I should be able to eat whatever I want whenever I want. It's not fair. <BR> <BR> I could eat whatever I wanted in the past and now I can't. It's not fair! <BR> <BR> That was when I was a little kid, and running around all day in constant motion, and there wasn't so much yummy stuff available all the time anyhow. And even if it seems I could eat whatever I wanted, I'm probably not remembering accurately. My mum made cookies and pies, but she didn't let me ... Sat, 19 Sep 2015 06:07:12 EST Beck Pink Reboot Day 22, Say Oh, Well, to Disappointment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5999515 This "Oh, Well" thing? <BR> <BR> it's amazing how useful I find such a simple phrase. <BR> <BR> In so many contexts, well beyond weight control. <BR> <BR> Yesterday I was surrounded by food all day at my office. There was a massive mediation; oatmeal chocolate chip cookies in the morning with coffee, and a sumptuous buffet lunch (hot) with an infinite variety of yummy stuff laid out smelling delish, and an amazing selection of dessert bars, and for some reason all set up for "help yoursel... Fri, 18 Sep 2015 06:33:20 EST Beck Pink Reboot Day 21, Get Ready to Weigh In http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5998951 OK, stepping on the scale means I have to stop fooling myself about what I weigh, right? <BR> <BR> And If I weigh more, it means I have to get back on track. <BR> <BR> (No question, Dr. Beck is totally sequencing these steps!!) <BR> <BR> So: now I have a whole day to PREPARE to weigh myself. Because she knows: this is a big deal for a lot of us. It's a big deal for me, for sure. <BR> <BR> And how do I prepare to weigh myself? I'm supposed to tell myself, whatever I weigh tomorrow: <... Thu, 17 Sep 2015 06:06:16 EST Beck Pink Reboot Day 20, Get Back On Track http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5998350 OK, yesterday was "one of those days" when I was totally earning the big bucks (just kidding about the big bucks part. But not about the earning part). <BR> <BR> It could not have been more difficult: an entirely adversarial, unpleasant, frustrating, ultimately non-productive day. <BR> <BR> And it was long: commencing at 8:30, still slugging it out at 6 pm. <BR> <BR> However (and here's the "give myself credit" part): I did NOT fall off the track. <BR> <BR> I had eaten my high protei... Wed, 16 Sep 2015 06:24:59 EST Beck Pink Reboot Day 19, Stop Fooling Myself http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997680 Is this Dr. Beck lady psychic or what? <BR> <BR> Amazing how she can crawl inside my head and articulate all my sabotaging rebellious sulky brat thoughts. <BR> <BR> And even MORE amazing how she's also hearing my self-deluding excuses. All the things I tell myself about why it's OK, just this one time, to eat . . . whatever. Ideally, whatever I want, whenever I want, in unlimited quantities. Because once I start down this path, there sure are unlimited excuses!! <BR> <BR> Yeah, right. ... Tue, 15 Sep 2015 05:46:03 EST Beck Pink Reboot Day 18, Change My Definition of Full http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5997070 Again, isn't Beck's sequencing brilliant? <BR> <BR> Yesterday, it was "end overeating": and I was riffing about my former pattern of eating every day until my eyeballs squeaked. <BR> <BR> And yup, part of what has happened to put an end to "food stupour" -- what had to happen --was changing my definition of full. <BR> <BR> Love the Beck test: if I'm too full after a meal to take a brisk walk afterwards, I ate too much. <BR> <BR> "Normal fullness" means: I'm not paralyzed on the che... Mon, 14 Sep 2015 07:35:53 EST Beck Pink Reboot Day 17, End Overeating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5996552 This is one that's not so much a problem for me NOW: but once it was. <BR> <BR> I used to eat every single day at supper to the point of feeling stuffed. Until my eyeballs squeaked. And go to bed pretty much in a "food stupour", not significantly different from an alcoholic bingeing to the point of drunkenness every day. And wake up with a food hangover, so that I wouldn't feel like eating a decent breakfast. And then would get so hungry by the end of the day that I'd binge again. <BR>... Sun, 13 Sep 2015 10:38:49 EST Beck Pink Reboot Day 16, Prevent Unplanned Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995966 Beck focuses today on "NO CHOICE" and reinforces this key key lesson. <BR> <BR> She knows: It's when I'm not clearly committed to my planned eating that I'm likely to give in to cravings. Or accept a tempting offering from a "food pusher". <BR> <BR> And: she's right. <BR> <BR> Last evening I stopped at a local discounter clothing store on my way home from work (I'd had to give DH a lift to pick up his car which was being "detailed", gahhhhhh: not something that ever occurs for my el... Sat, 12 Sep 2015 10:15:36 EST Beck Pink Reboot Day 15, Monitor My Eating http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5995286 OK then: I'm compliant with this but using the Spark nutrition tracker rather than the paper and pencil approach Beck recommends. Do wish it was possible to "mark up" my preplanned foods on the nutrition tracker: that there was a place for check marks (food eaten as planned), cross outs (food planned and not eaten) and circling foods (not planned, eaten anyhow). But: the Spark technology although not perfect does the job: and the best plan is the one I'll use, consistently. <BR> <BR> So yu... Fri, 11 Sep 2015 07:57:26 EST Beck Pink Reboot Day 14, Plan For Tomorrow http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5994645 OK, this is an "easier" day, at least for me . . . after the "hunger" and "cravings" exercises. <BR> <BR> But it's another key Beck skill: planning what I'm going to eat in advance. And sequentially this exercise reinforces the "NO CHOICE" message from yesterday. <BR> <BR> Because if a food is not on my plan for today, then I'm not eating it: right? NO CHOICE! <BR> <BR> Pre-planning of food works particularly well with the Spark Nutrition tracker since I can (and very often do) plan to... Thu, 10 Sep 2015 08:33:02 EST Beck Pink Reboot Day 13, Overcome Cravings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993886 I'm struck this time working through Beck how clever the organization of tasks is, day by day. She's hitting key skills in a carefully planned sequence. <BR> <BR> Yesterday's "Practice Hunger Tolerance" by skipping lunch and monitoring hunger levels went well. I was NOT looking forward to it, but truly I had waaaaaaaay overestimated how difficult it would be: and I learned again at a visceral level that "HUNGER IS NOT AN EMERGENCY". Just not something I can learn by reading about it: have... Wed, 9 Sep 2015 06:13:09 EST Beck Pink Reboot Day 12, Practise Hunger Tolerance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5993212 (In Canada, the verb "practise" is spelled with an "s": the noun with a "c": petty rebelliousness continues unabated!!) <BR> <BR> OK then, yesterday's exercise of tracking hunger before, during, immediately after and 20 minutes after meals as an eye-opener once again: hunger peaked at a 4 immediately AFTER breakfast when I wanted to keep on eating!! For the rest of the day, truly I didn't get above a 3, before dinner; and I was completely satisfied with 0 hunger 20 minutes after each meal.... Tue, 8 Sep 2015 07:02:09 EST Beck Pink Reboot Day 11, Differentiate Among Hunger, Desire and Cravings! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992530 OK, as SLENDERELLA61 tells us, we're trekking into the heart of Beck now: and no no no, that's not into the "Heart of Darkness", darkness it's not (you just overheard a sabotaging thought)! I will content my rebellious spirit instead merely by correcting Dr. Beck's grammar with a little pedantic flourish ("among", not "between"). <BR> <BR> AND: I will monitor my hunger today. <BR> <BR> I will, all day. <BR> <BR> Because it's not enough to read about it, I need to do it. <BR> <BR> Have... Mon, 7 Sep 2015 08:12:57 EST Beck Pink Reboot Day 10, Set A Realistic Goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5992011 My goal, truly, is to maintain. <BR> <BR> I'm within a reasonable maintenance range: and rebooting helps me sustain that reasonable maintenance range. Yesterday's weight at the gym on the accurate balance beam scale was 145. Sometimes I'm lower, sometimes a bit higher, but always within a 3 pound or so range. <BR> <BR> I think where I'm at is probably my lowest sustainable weight (mid 140s, size 8s and some size 6s). I've achieved lower weight, even into the magical middle 3s, which is ... Sun, 6 Sep 2015 11:13:46 EST No Beck Blog Today: But, What's Up at Steady Spark? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5991390 Realized from yesterday's flurry of Spark Mail Messages (thanks to all and especially SLENDERELLA61!) that I've been out of sync and that it might be better for those reading blogs if all or most of us were on the same skill on the same day. So: since I blogged Day 9 Choose an Exercise Plan yesterday, I'll just wait until tomorrow to blog Day 10, Set a Realistic Goal: and today I'll spend extra blog time at the gym!! <BR> <BR> But: given many of us Beckers are also At Goal and Maintaining: ... Sat, 5 Sep 2015 08:51:27 EST Beck Pink Reboot Day 9, Select an Exercise Plan http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990807 Not doing well with this. <BR> <BR> I do exercise -- but fairly informally <BR> <BR> I rack up my 1,000 minutes a month of exercise -- but a lot of it is golf and (in the winter) XC skiing. <BR> <BR> I have a gym membership, used to attend 5 mornings a week at 5 am: and now it's mostly a weekend thing. <BR> <BR> I know exercise is important. Although frankly it doesn't help me lose weight or maintain weight loss . . . in my own experience. <BR> <BR> But it's key for managing mood, and ... Fri, 4 Sep 2015 08:42:12 EST Beck Pink Reboot Day 8, Prepare to Diet http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5990049 Many of us (me included) have been a bit resistant to the use of the word "diet". <BR> <BR> And in particular to the notion that dieting takes time and effort. <BR> <BR> And moreover, that dieting actually is "for life". <BR> <BR> Gotta say, though, that on this round (my fourth Beck trek??) and although I'm a naturally rebellious personality, and have plenty of other "sabotaging thoughts": I'm pretty much OK with "diet" and all it implies. <BR> <BR> And most of the time, I'm prepare... Thu, 3 Sep 2015 05:45:39 EST Beck Pink Reboot Day 7, Arrange My Environment! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5989363 "I can resist anything but temptation": it's right there on my Spark Page and it's true. <BR> <BR> And in my view, resisting temptation is highly overrated. <BR> <BR> The ability to resist temptation gets predictably fatigued over the course of a day. <BR> <BR> I know that I can resist temptation much more reliably in the morning, rather than at the end of a long stressful day when I come in the door hungry and seeking "comfort": and that's why I have a big pot of soup in the fridge for... Wed, 2 Sep 2015 07:07:30 EST Beck Pink Reboot Day 6, Find a Diet Coach http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5988627 Done!! <BR> <BR> Personally I think we are all coaching each other through this Beck Trek reboot. <BR> <BR> And: I like the concept of Beck Buddies -- less hierarchical -- which Beck introduces in Beck Blue and Beck Green. <BR> <BR> But the incomparable SLENDERELLA61 coached me through my first round of Beck, and I've coached and buddied others through Beck: and this time round DBOUDRIE also suggested that we team up specifically within the context of this team effort. And we've been chec... Tue, 1 Sep 2015 08:26:51 EST Beck Pink Reboot Day 5, Eat Slowly and Mindfully http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987881 It takes 20 minutes to be aware that I've had enough food. <BR> <BR> (Not, to feel "full". I don't actually want to feel "full" as in "stuffed". Don't like that stuffed feeling any more . . . ). <BR> <BR> Twenty minutes in which I don't want to keep right on eating. Because I can inhale twice more the calories I've planned to eat in an additional 20 minutes, easy peasy!! <BR> <BR> So: I need to eat slowly. I need to be conscious of the taste, texture, smell, and sound of every deliciou... Mon, 31 Aug 2015 07:55:09 EST Beck Pink Reboot Day 4, Give Myself Credit! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5987289 Well, can't give myself credit for eating every bite sitting down yesterday. <BR> <BR> Got seduced by a free sample of hemp seeds in the organic section of the grocery store yesterday. <BR> <BR> They are DELISH!! And: I bought a package -- especially nice for DD who is a devout vegan (but not without a sense of humour about it, thank heavens!!) <BR> <BR> However, I can give myself credit for the rest of the day. Ate everything ELSE sitting down!! <BR> <BR> Sit! Good girl!! Woof wo... Sun, 30 Aug 2015 09:25:28 EST Beck Pink Reboot: Day 3, Eat Sitting Down http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986776 This is a KEY KEY skill. <BR> <BR> I know it. <BR> <BR> And for me, maybe the one that is most often MIA. <BR> <BR> I know that I need to "do it anyway", even if I don't like using a diet skill. <BR> <BR> I know that I should give myself credit every time I DO eat sitting down. <BR> <BR> I know that the whole purpose of eating sitting down it to eat slowly and mindfully. So that I enjoy every single bite. <BR> <BR> Important when long experience tells me my maintenance calorie range i... Sat, 29 Aug 2015 10:03:37 EST Beck Pink Reboot: Day 2, Pick Two Reasonable Diets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5986531 OK, this is easy for me. <BR> <BR> Beck says there are two types of diets: the set eating plan and the counting system. <BR> <BR> But in fact I have a pretty set eating plan (I eat the same stuff day after day)AND I count too. So I combine the two approaches. <BR> <BR> What do I eat? <BR> <BR> Greek yogourt and berries or egg white veggie omelettes or occasionally oatmeal for breakfast. <BR> <BR> Green salads with a lean protein (fish, shrimp, chicken) and lots of bright veggies ... Fri, 28 Aug 2015 20:44:56 EST Beck Pink Reboot: Chapter 5 Get Ready with the ARC http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985940 Preparation , preparation, preparation. <BR> <BR> Beck tells us that most people start a diet by plunging right into it, losing some weight, encountering challenges, and giving up. <BR> <BR> But if I prepare for the inevitable challenges before I actually start the diet, then Ill be able to stick to it, lose weight and keep the weight off. <BR> <BR> OK, then. First step? <BR> <BR> To think hard about why I want to lose weight (or maintain weight loss). <BR> <BR> And to prepare an Ad... Thu, 27 Aug 2015 19:48:54 EST Beck Pink Reboot: Chapter 4, How to Use the Beck Diet Solution http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5985378 OK, not time to start the diet yet. We don't start the actual diet, in fact, until Day 15. <BR> <BR> We're still working on building our diet skills. Two weeks of prep time. <BR> <BR> Because: any (reasonable) diet will work. Anybody can lose weight on a diet. We've all lost weight before, a whole lotta times. <BR> <BR> But what we want to do is change how we think about food -- so that we can not only lose weight, we can keep it off. The diet industry depends upon "diet recidivis... Wed, 26 Aug 2015 20:57:18 EST Beck Pink Reboot: Chapter 3, How Thin People Think http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984681 Thin people can distinguish between hunger and the desire to eat for other non-fuel related reasons. <BR> <BR> Thin people can tolerate hunger and cravings. Hunger is not an emergency!! Next meal is coming soon!! <BR> <BR> Thin people don't enjoy the feeling of being stuffed. <BR> <BR> Thin people don't fool themselves about how much they are really eating (all those little tastes and cleaning up and free samples at the grocery store count: my body is tracking them whether "I" do or no... Tue, 25 Aug 2015 18:14:17 EST Bonus Beck Blog: Chapter 2 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984310 (Typically given my work schedule I'm going to be reading and posting "the night before" as we work through SLENDERELLA's assignment list: particularly busy time at the moment.) <BR> <BR> So: SLENDERELLA suggests that I've probably already learned to manage sabotaging thoughts pretty much. <BR> <BR> And how I wish that were true. <BR> <BR> But in fact: not. <BR> <BR> It's like anything else I suppose: the bicep curls I did last February were good for toning the biceps back then. <BR> <B... Tue, 25 Aug 2015 07:01:57 EST Beck Pink Reboot: Chapter 2, What Really Makes You Eat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5984027 What I think is what makes me eat. <BR> <BR> Not hunger. <BR> <BR> Not automatic shoveling food into my mouth. <BR> <BR> There's always a thought that comes first -- and too often it's a sabotaging thought. <BR> <BR> I deserve that piece of cake. Every body else can eat cake whenever they want. It's a special occasion. It's just this once. Nobody is watching me eat it so it doesn't count. <BR> <BR> In the context of Beck, it might be a sabotaging thought that tells me I don't re... Mon, 24 Aug 2015 18:47:25 EST OK let's go!! Beck Pink Reboot!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5983656 Took a quick minute to read some of the "introduce yourself" posts at the Beck Team message board -- what a great group, with such interesting individual histories. <BR> <BR> And yup, this WILL work for each one of us. despite those diverse individual histories, because: it's congruent with what we all know about that "experiment of one". <BR> <BR> Beck is NOT a one-size-fits-all diet. <BR> <BR> But it IS a one-size-fits all individual exercise for each of us in learning how to think like... Mon, 24 Aug 2015 08:17:22 EST