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    SLENDERELLA61   165,241
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Beck Day 14 - Plan for Tomorrow

Wednesday, January 26, 2011      7 comments

On day 14 you start tracking food. I've been doing that for several years now, using a variety of methods both paper and online. However, you also are to write out your meal plan the night before and then check it off as you eat it. I have not b... Read more

Beck - Finished 12 and starting 13

Tuesday, January 25, 2011      7 comments

Yes, I did over 8 hours with no food yesterday and it wasn't near as hard as I had feared. My only really strong hunger was at 4:45 am. Last eve I woke up hungry again at 2am, got back to sleep until 3:30am. Then I could not get back to sleep. I... Read more

Beck - 11 and beginning 12

Monday, January 24, 2011      10 comments

I'm sitting here with my stomach growling because I decided to brave it and do the day (12) when I skip lunch to purposely experience hunger. So far so good. I can eat at 4pm. That will be 8 hours between meals. I had my oatmeal, blueberries, an... Read more

Easy to Overestimate

Sunday, January 23, 2011      8 comments

I'm doing my Beck Day 11 hunger tracking today. I'll let you know how it turns out -- probably tomorrow. I just finished a 70 minute treadmill workout and have an observation. It really is easy to overestimate activity and calories burned. ... Read more

Beck - 11

Saturday, January 22, 2011      6 comments

Beck Day 11 is recognizing hunger and tracking hunger for a day. I have been tracking my hunger at the beginning of each meal and in the last 7 weeks I only started to eat one time when I wasn't hungry. However, sometimes I did not stop when I w... Read more

Beck - 10

Friday, January 21, 2011      4 comments

Day 10 is to choose realistic goals. I don't think I'm having trouble choosing unrealistic goals. Last year I proved that maintaining my weight between 129-135 is realistic, because I did it. Now I'm trying to reduce that range to 124-130. I'm n... Read more

Learn From Mistakes

Thursday, January 20, 2011      9 comments

Yesterday I blew it, but I am far from giving up. I analyzed what happened and see how I can prevent it again in the future. Yesterday I had a light breakfast at home before a meeting (I represented our agency) and then at 10:45 I had brunc... Read more

Beck - 9

Wednesday, January 19, 2011      4 comments

For Day 9 Beck addresses exercise. She has a great list of reasons for exercise. One I can really relate to is that exercise helps control appetite. She states that it is n... Read more

Beck - Beginning Step 8

Tuesday, January 18, 2011      9 comments

Thanks to Linda (RAYLINSTEPHENS) I have joined the Beck SparkTeam. I had not even thought to look for a Beck SparkTeam, but of course, there is one! And just so you know wh... Read more

Beck - Day 7 Continued

Monday, January 17, 2011      5 comments

Yesterday I skimmed day 7 and didn't really think it applied to me and was tempted to go on. I don't need to hide foods or keep them out of sight in order to resist them. I do need to remember that if, no - when, I'm struggling, putting tempting... Read more

Beck - Day 7

Sunday, January 16, 2011      4 comments

Day 7 is about arranging your environment. She recommends leaving healthy foods sitting out or in the front of the refrig while putting not so healthy stuff out of the line of sight. There was a time that strategy was an essential part of m... Read more

Doing Good

Saturday, January 15, 2011      8 comments

Still going to do Beck, but hoping for a day with some down time to really process and prepare. I need to copy my Advantages Response card and put it several places. I find myself trying to remember it and not having it to read at the times I've... Read more

Beck - Day 6

Thursday, January 13, 2011      8 comments

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 inte... Read more

Beck Solution - Day 5

Wednesday, January 12, 2011      8 comments

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 the... Read more

Beck Solution - Day Four

Tuesday, January 11, 2011      7 comments

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 yo... Read more

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