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CASSIE425's Photo CASSIE425 Posts: 102
9/25/17 5:49 P

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Thank you for this thread and this board!

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9/23/17 12:49 P

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This is a lot to think about, and great strategies!

I agree, no food is worth being worried and anxious about it.
Congrats to losing the weight you wanted to!
If you have lost on this plan, chances are, you can add 1-200-300 calories to your food plan safely, and maintain your weight safely.
...which is a lot better than staying on same plan and eating unplanned things on impulse. In my experience, that means more calories and weight creeping up.

Good thinking about upcoming special occasions. Unusual food often means some weight gain (in may case always) - but those pounds go away once you are back to your routine.

I feel the same about saving calories in advance to be able to eat more later.
Feeling deprived or " I have been so good, now I can afford eating (something huge)" - sparing 300 calories and eating extra 1000 is not much better than not sparing anything in the first place.

Enjoy the special occasions!
emoticon



Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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OHMEMEME's Photo OHMEMEME Posts: 528
9/17/17 3:09 P

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Emotional work indeed...here's a few notes to myself that I'm trying to work on and I am open to any coaching fellow Beckers may have.

Beck Thoughts and Strategies
...and other expert advice

Maintenance Battle - my weight is down a few pounds the last several months with much diligence.

Is the food worth it?
If it's yummy, controlled portion, eaten mindfully, or planned then yes. If it's gobbled or eaten with anxiety of any sort, NO. No includes socially accepted binge, recognition that it doesn't matter because others ARE watching. Thoughts about, I deserve this! (not acceptable)
I CAN eat this or this much. Slow down. Enjoy it for what it is. Stop the madness. Eat it but eat it for the right reason even if that reason IS pleasure or loosening the reigns; be grateful that you've worked it into your plan or that you've been in control long enough and consistently enough to be allowed the extra at that moment. Credit. It's my choice.

On the run or alone is not a reason to binge. May be reasonable to eat out-of-the-ordinary but not out of control. Enjoy time, food, choices/decisions. Think about why you feel this kind of freedom... Decisions not accountable to anyone but me.

Slacking off or Planning for Maintainance
Staying at 1500 cals with 2 meals low on carbs and evening ice cream has worked to lose weight for several months. Can I and should I continue? Feeling somewhat restricted...but why? Is it normal just because it is controlled or is it too restrictive? How consistent on cals have I REALLY been...? Always special days, even weeks intermixed...

Should I add cals?
Not sure yet.
Special occasions coming up and know will be off track. That doesn't mean I have to totally abandon strategies for all meals. Why do I feel sad and disappointed about that?
Find satisfaction in the activities involved. Fun, relaxing, entertaining, escape from reality, time out, pleasure without guilt.
I will have out of the ordinary food but it can be portion controlled. Hunger is not an emergency and I can eat more now or later. Do I want to feel stuffed? Why? What is satisfaction?
I will be over on cals some days, but 1000 or 2000 is better than 3, 4 or 5000. No all-or-nothing attitude. Just enjoy what is...extra drinks, extra food, extra treats within reason and MINDFULLY. Social eating and alcohol consumption is part of my life/culture.
BACK ON TRACK in between event days and upon return home. It really doesn't take that much food to fill me up.
Hunger is not an emergency. Think about those lessons learned, experience with waiting till the next meal and controlled portions. I've done it daily. I live it. I'm truly not hungry but satisfied with good choices and proper amounts. If I'm hungry, I can always eat more later.

Should I add healthy carb to a meal?
Occasionally...add some whole grain (bread, brown rice, potato, corn, peas, beans) to a meal - try changing it up maybe at lunch to see if the carb sets you off later in the day. If so, wait till dinner. I'm thinking that works better...

Should I save/bank cals for those days that I do go over?
Somewhat, but not the best strategy. Doing so makes me feel deprived and then gives urge/permission to binge. Saving a few carbs/cals should be regular routine not really a preparation for splurges. Balance. Recognize that splurges will happen but it's my decision. Those splurges can be labeled, treats, special occasions, controlled or uncontrolled binge, pleasure, or negative escape. Plans can be made, Strategies can be implemented, and mistakes can be made, even on purpose. Live and learn. Be mindful of why you self sabotage... It's only food. Why so much thinking and work?!?

There is no magic pill or magic answer but there is a way...keep searching and keep Sparking...it's "work" but it's worked for over 6 years...journey on!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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9/6/17 2:05 P

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Yes, it is hard emotional work, and it takes a lot of courage and determination to start working on these issues.
emoticon

Those 2 weeks of preparation really make it easier!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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SERDECZNA's Photo SERDECZNA Posts: 2,893
9/4/17 11:43 A

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Upon writing the message below, I got an accountability partner on this board and immediately began with the pink Beck book on Day 1.

Now I see why I had to work through 2 weeks of her lessons and prep before beginning the discipline the writing a daily food plan and committing it to someone else.

I'm on Day 17 today. I have lost 4 pounds.

Food has been my dark closet, my drug of choice. Dragging it out into the light like this-- committing to myself, much less another person-- sets off alarm, panic, anger, wow, a whole host of emotions in me. I have no doubt this is hard, emotional work that must be done on myself by taking another SparkPeople member's hand and walking through the fire until this becomes habit. I have used up my lifetime license for impulse eating.

Gail
EDT - Michigan


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SERDECZNA's Photo SERDECZNA Posts: 2,893
8/16/17 9:00 P

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Ugh, ugh, ugh. Such a binge tonight as I haven't had for years.

Took my 89-year-old Dad for CT scan and chest XRay tonight and just flipped out after I got him safely home. He is so frail, my mom is failing too. Freaking out so much and eating.

I want to stop this crazy binging and live healthy. I had lost 50 lbs on SparkPeople in 2015 and have gained back 40. D:

Edited by: SERDECZNA at: 8/17/2017 (18:02)
Gail
EDT - Michigan


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ANNPAUL31's Photo ANNPAUL31 Posts: 144
7/13/17 3:27 P

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GOAL120A. it's so much harder when we're sick, it's a time when it's easier to grab something quick, which for me is my trigger foods. The best thing is to stay hydrated with teas, soups, lemon' mint leaves, cucumber slices in your water, or fresh herb sprigs in your water for a change. Tried sage, tarragon? If you can tolerate soups, remember to keep it high protein. Maybe use a blender to make it more palatable. Anything with sugar and starches will only trigger your hunger, and you know what happens then. But remember, you can do this. While you're under the weather, have you tried journaling? Sometimes just writing about how you'd like to eat something xxxxxxx will make you feel better. Just keep xxxxxxx out of your mouth. emoticon

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7/12/17 11:12 P

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What do people eat when they get sick? Recently I got real sick and (now I am better) but I went back to eating and over balanced diet of carbs and gained a few pounds back but felt I had the need to do it as my "new Diet" seemed to harsh for my stomach.

It is never too late to become who you always wanted to be.


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2/20/17 5:35 A

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Thank you.
I know I should really stop eating the trigger foods.
I think once I taste the (sugar/salt) item my reasoning goes out the door.
I am starting Beck (pink) again. I think I need a back up.
emoticon

Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33-34-35
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time



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2/19/17 4:38 P

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I too suggest writing a food plan and sticking to it + writing up all unplanned food eaten,
it really helps to see clearly and to resist cravings as well.
Sounds like some foods trigger desire to overeat and craving,
and that is hard to resist,
I would suggest to identify problem foods and stop eating them,
or - if you can do it - add them to your plan an limit intake to the planned amounts.
I know, easier said than done, but your Beck skills will make it easier.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,775
2/19/17 3:04 P

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My suggestion would be to make a plan beforehand and write that out. But mayb eyou're already doing that?


70 Days until:  New year
 
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IMEMINE1's Photo IMEMINE1 SparkPoints: (276,666)
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2/19/17 9:49 A

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Hello and Happy Sunday,
I think I might have posted in the wrong spot so I copied it over to here as well.
I love Beck and am going to have to re-read (Start) from the beginning.
I kind of lost my way.
I have such a BIG problem with if I see it I have to have one or many. emoticon
I am not over weight, I am in maintenance after losing the 20 pounds I had to lose.
My problem is the stuff that goes into my mouth when I am not home. It is like my mind does not come with me.
This is not all the time ,of course, or I'd be rolling.
So, I know Beck addresses all that so for today it is Day one. emoticon emoticon UGH! belly fat!
It's the sweets and salt that I go bonkers over.
Any suggestions beside never leaving home is greatly appreciated.
Thank you in advance.
I am on walking 10,000 steps a day and have been doing good with that. plus some ST.
emoticon emoticon


Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33-34-35
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time



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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,775
2/12/17 11:26 A

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Thank you very much Kriszta! I will look up day 26 and 27.

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2/12/17 8:57 A

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Identifying the sabotaging thoughts is not easy - and you have done that already, that is great progress towards solving them.

I can't recall if you did day 26 and day 27 of the program, where dr. Beck explains how to identify thinking mistakes, and then investigate the sabotaging thoughts through the Seven Question Technique. If not, or a long time ago, it may be helpful to try them on these two.

My experience is that emotional overeating promises relief at times of stress, but it does not make it easier, it makes it worse. On the other hand, staying in control at least over food helps to stay strong in face of difficulties beyond your control.

Please feel free to write me Spark Mail if I can be of any help!

emoticon

Edited by: KRISZTA11 at: 2/12/2017 (08:59)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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WHITE-GREEN's Photo WHITE-GREEN Posts: 2,775
2/11/17 3:23 A

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I find myself struggling with sabotaging thoughts. I have one that says 'these events are so stressfull, and so rare, I will just eat whatever I want (binge) now and get back on plan later when my life is going more smoothly again'.

I have another that simply says 'When I feel overwhelmed / very stressed I can overeat / eat sweets'.

I would love some help in finding good response thoughts to those!

At the moment I am dealing with a lot of serious problems and strong emotions now because my mom was placed in a home and she's not doing well, and I live 3 hours travelling away so I can' t be there for her like I want to.

Edited by: WHITE-GREEN at: 2/11/2017 (03:25)
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2/2/17 2:55 P

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Hi Eileen, in case you would like a personal diet coach, you may check out this thread:
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=-1x1
0071x
65798623

There are members who posted they would like and accountability partner, you may find someone who didn't find their pair yet.
emoticon

Edited by: KRISZTA11 at: 2/2/2017 (14:55)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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SMYLEERED's Photo SMYLEERED Posts: 8,325
1/31/17 10:23 A

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I am on Day 6 - Find a Diet Coach. A good idea. I have many people in my life who would gladly assist me, my husband at the top of the list and two other friends who share my goal to lose weight. I'm having a hard time deciding who to choose.

I belonged to OA and dropped out. I had two sponsors at different times that I also dropped. I guess I don't care too much having to report to someone.

I would probably like emailing someone once a week. I just don't know what to do.

~Elaine~
A new food plan, a new outlook, a new ME.
~~~
Smyleered Blog
smyleered.blogspot.com
Serenity Chapel www.angelfire.com/stars4/hevenlee2/S
erenityChapel.html


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1/15/17 12:04 P

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Hi Linda, I just saw your question regarding response cards torn out from the back of your Beck workbook. Sorry I missed it, and I hope you found a solution already.
You can prepare your own response cards if you copy the example sabotaging thoughts and helpful responses (or your own) on index cards.
This is what I did, because I have the book on my kindle e-book reader and I don't have the workbook at all. May be even more effective then using the "user ready" ones.
I bought the workbook for my mom (who never started it) and I saw those response cards in the back are meant to be torn out as one proceeds with the program.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,055
1/15/17 10:02 A

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There is indeed a section called "resisting food pushers" on Day 29. Hope this helps.
Btw, love your page and all the pictures! Let us know how you are doing.

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DI_NAMIC's Photo DI_NAMIC Posts: 2,945
1/12/17 5:43 P

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Sorry I can't help with the cards, Linda. I'm still a newbie.

I do have a Q for the team please. Is there a specific section on how to deal with 'feeders' - people who want us to 'eat up'? It isn't ill-intentioned necessarily, but just a different way of perceiving food. Can be hard not to offend....

Thank you for any advice.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (63,882)
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12/30/16 2:58 P

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Hey Beck Team,

I have the Beck Workbook but someone had torn out the Response Cards from the back of the book. Is there a site or some place I can see the Response Cards?

Thanks,
Linda


Central Time Zone

EFT CRAVINGS
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www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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KBSPARKY's Photo KBSPARKY Posts: 144
12/9/16 12:12 P

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Kriszta! this was really helpful to read "last but not least: if there is an online menu, I pick my choice the day before, remember it, and don't open the menu at all"

what a great idea. thanks.

x


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12/9/16 6:15 A

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Krizta, thanks for the helpful ideas. I like that you have a specific set of rules for restaurants. I am going to make a set, too, to stay prepared.

Monica

Central Time Zone


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12/7/16 2:10 P

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Sounds like a very helpful approach to me!
You can even have the other half packed and save for another meal.

During the last Beck reboot, I made a few new restaurant rules for myself, and found them helpful:
1. I will not eat bread - why should I, I can always bread at home... and if I do eat bread, it always ends with overeating
2. I will not touch leftovers of others
3. no starters, no soup, just the main course and a small dessert
4. bring a copy of my Stay in Control when Eating Out response card in my handbag - I don't need to look at it, it is enough to know I have it

(last but not least: if there is an online menu, I pick my choice the day before, remember it, and don't open the menu at all)

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
0
80
160
240
320
WALKMAMA's Photo WALKMAMA SparkPoints: (34,505)
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Posts: 5,086
12/5/16 8:13 P

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I have a lunch outing coming up on Friday. I do not know where we will go. For my food plan that day, I will commit to eating just half of whatever I meal I order at the restaurant. This seems sensible and sustainable as a life-long habit for dealing with uncertainty concerning meals eaten out.

It would be helpful to know how more experienced Beck team members manage situations like this. Thanks!

Monica

Central Time Zone


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FINANCIAL_MOM Posts: 127
11/7/16 8:29 A

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Good point about having an activity lined up for January/February. The old me spent those months whimpering under the covers about the cold. Thank you for pointing that out.

In the green book, Beck says don't go to Stage 2 (where you actually plan foods under a certain calorie content) until you master Stage 1. She says you won't have the skills you need to stick to a calorie reduced plan until you master Stage 1.

It sounds like Stage 1 is about the same as going through the new skills every day for 42 days. I think Stage 1 may let people get through faster (??) as she says you have to check off each one every day for 7 days before proceeding.

It's been helpful. Today I'm working on adding sitting down while I eat. I just mindlessly graze a lot. Her method builds awareness that's for sure.

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11/7/16 4:04 A

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First of all, congrats to your success with Stage 1 of the green book!
Reading response cards and meal planning is a great start,
but remembering and following your plan, and eating sitting down would make your feel more centered, satisfied and confident.
Raking leaves counts as exercise for sure! It would be great if you could have some ideas ready for the time it ends, something fun, something you can do outside.

I don't know the green book, but probably it is a good idea to proceed to Stage 2, the skills learned there may help you improve your Stage 1 skills.
In the pink book we learn a new skill every day for 42 days, and the skills enhance each other.

And finally the diet buddy: it is really helpful to have someone to report to personally, even if just by email weekly. But at my first reading my "diet buddy" was my spark friends who read and commented on my blogs. It is fine if you post here or open a personal thread here in the team, and share your progress.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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FINANCIAL_MOM Posts: 127
11/6/16 6:04 A

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I've been using the green book for a month now. Beck outlines Stage 1 - a pre-diet stage where you learn the skills you'll need to diet.

I can not get past Stage 1! I have my checklists and respponse cards on a speadsheet and I open each day. That's also where I record my weight and graph it.

I check off that I weighed myself, planned the day's meals and read my response cards. Then I get really busy with my day. I don't follow the plan (heck I don't even remember it). I don't exercise. I don't sit down to eat. I don't have a diet buddy.

But I'm losing weight steadily and I think that makes it even harder for me to get motivated to get to Stage 2 LOL.

I'm in a busy, happy time of life. This is also a time of lots of activity outside raking leaves. The leaf raking won't end until Christmas so that's good. (It's kind of "enforced" exercise and I do get my heart rate up and sweat.)

I'm a pretty healthy eater as I can't (and don't) eat sugar, dairy or wheat. That doesn't leave much LOL.

Since this is working, maybe I could just add one new task at a time until I master all 10? Has anyone else had this problem?

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10/2/16 10:35 A

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Good morning,
Yesterday, the first day of October re-lit the fire inside me that wants to stay as healthy as I can.
I am at maintenance (will be a year next month) but I got to firm up and literally iron out the wrinkles with some muscle tone. Maybe take the weight up 1or2 pounds.
I think adding strength training with weights a few times a week as well as doing my yoga.
I hate the crepey look. emoticon
Any suggestions?



Edit My Post
Donna
from Bernville, PA
BLC 27-28-29-30-31-32
Powerful Prism Panther team
Focus....Eat right & keep moving!!



current weight: 0.0 under


Edited by: IMEMINE1 at: 10/2/2016 (10:36)
Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33-34-35
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time



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9/10/16 6:20 A

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Maybe a dietician could help you identify more food types you can tolerate (I read on the other thread that you custom-made your diet based on experience). Who knows, there may be food groups you haven't thought of.
I recently decreased my meat consumption, and looking for replacement protein sources I found I love legumes, that I neglected my all life.

But even without dietary restrictions, I see many successful dieters tend to eat similar meals day after day. That makes planning easier too.
I can eat whatever I like, gluten, diary, seafood, anything.
But I eat oatmeal and fruits every morning, because I like it and it makes me feel great. My lunch is peanut butter- cheese sandwiches every working day, because I like them and they are easy to pack and don't cause food coma.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,055
9/9/16 12:25 A

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I need help!!!!
i am on day 8, about the planning, and this also means planning ahead my meals.

I have been dieting for a year and my weight is very slowly going down.

My food choices are very limited due to health issues.
So basically, only chicken, fish, no gluten, dairy, sugars, nightshades.
And preferably cooking everything at a very low temperature.
Even though i have built a very nice recipe collection i am becoming very frustrated and yearn for more variety and choice in foods.
This is diet burn-out. But i cannot afford to not plan my food if i want to continue losing weight.

Has any of you met this type of situation, and how did you deal with it?




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DEBMO411's Photo DEBMO411 Posts: 85
8/2/16 9:37 A

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I like having a co-coach: A partner who is working through the book at the same time. I think I have problems with authority! But a partner works for me.

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4/4/16 3:57 A

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Can you remind me how the coaching works? I need to appoint a coach and can't use family members. I still have binging problem but I'm on the right track and thats why I want to start the Beck diet solution again.

I weigh 63 kilo and weighed 68 about 3 months ago. I want to get rid of excess weight to sop suffering from high cholestrol and being ruled by food...I'm an exterme emotional eater always on the see food diet ;-).


If it doesn't challenge you it doesn't change you
-Fred Devito


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12/20/15 10:00 A

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Hi All. good stuff here. I have a leg injury and am not yet up to doing my usual long walk every day. Working back into it. Feeling sorta sorry for myself which is never a good thing for me. I needed some reinforcement for nutrition. I realize I need to cut back on calories because I can't burn my usual. So here I am back to Beck. Picking up Blue...just for a change. And going to visit the team blogs. That by the way is a good way to go coach shopping. And remember it is good for the coach too so don't be too shy about asking for help. My opinion anyhow.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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11/30/15 12:46 P

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That's a good point. Since the kindle book is at my fingertips, I picked up the pink book too. Now, I am armed and taking action!
emoticon

~Brenda
Seattle, WA

My choices reflect the life I want and deserve.
I practice impeccable self care.
I am relentlessly positive with unyielding determination.
I seek and create joy in all situations.

I'm writing a book! You can too!  Here's how:
https://xe172.isrefer.com/go/sps4fta
-vts/bookbrosinc4595


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11/30/15 6:33 A

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I too am reading Blue. I hadn't noticed the tense difference on the Advantages list. I think the future tense is because the advantages are not so much affirmations as they are reminders of the reasons I want to eat clean/lose weight. The things I look forward to when I am in a healthy mind and body and food is just food (my definition of success) and the things I quickly forget when faced with a difficult food choice.


Edited by: JODIEST at: 11/30/2015 (06:35)
GWYNLEE2's Photo GWYNLEE2 SparkPoints: (28,845)
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11/30/15 5:49 A

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I have not read the blue book yet but I would follow the blue book suggestions

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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11/28/15 7:07 A

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I'm reading the blue book and I noticed the advantages list are future tense rather than present tense. That seems to be a striking difference from typical daily affirmations where using present tense helps you visualize where you want to be. Thoughts on this? Should I write my advantages in future or present tense? Does it matter?


~Brenda
Seattle, WA

My choices reflect the life I want and deserve.
I practice impeccable self care.
I am relentlessly positive with unyielding determination.
I seek and create joy in all situations.

I'm writing a book! You can too!  Here's how:
https://xe172.isrefer.com/go/sps4fta
-vts/bookbrosinc4595


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10/1/15 5:09 A

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I look for someone who will keepme honest and accountable. you need to define it for yourself

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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NEWDAYNEWWAY75's Photo NEWDAYNEWWAY75 Posts: 1,596
9/30/15 8:56 P

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In looking ahead to choosing a diet coach ... I'm wondering what makes a good diet coach? In other words, if I ask someone to be that for me, what should I tell them I need them to do?

"I don't think there is much point in having an ideal weight. Have ideal behavior -- habits of moderate eating and exertion. Whatever you weigh then is ideal. " Reinhardt (No-s diet)


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7/25/15 3:23 P

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I remember craving sugar. If I eat sugar that craving comes back really quickly

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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SEAJESS's Photo SEAJESS Posts: 3,825
7/21/15 5:53 P

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emoticon I remember craving refined carbohydrates but I must say that I do not have those cravings now. Instead, carrots and apples taste insanely sweet and satisfying.

I know from past experience, however, that this will disappear in a nano second if I eat refined sugar or add much salt to my food. That seems to totally rewire the circuits.

Anyone else have that experience?

Jess
Seattle WA

The beauty of the mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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3/19/15 2:26 P

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yes we do

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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CAROLSMOM1's Photo CAROLSMOM1 SparkPoints: (79,175)
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3/19/15 1:34 P

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Yep, that is so true. We crave carbs and sweets. emoticon

Profile Image is "Wisdom & Patience."
For instant feel good, SMILE.
Give what you want to receive.
The Law of Cause and Effect & "What goes around, comes around" aka KARMA!
"Stopping, calming, and resting are preconditions for healing." Thich Nhat Hanh

Roberta


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3/19/15 5:47 A

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i hope you get some sleep -- i have been hearing that lack of sleep is a cause of over eating

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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GOINGGREEN's Photo GOINGGREEN Posts: 83
3/5/15 12:00 P

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Give yourself credit for getting up and putting one foot in front of the other each day in spite of the insomnia and chronic fatigue. Just take it slow and remind yourself of all the reasons why you want to eat healthy food - to feel better and more energized!

GG
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2/3/15 10:38 A

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My mind is willing to do the work, but my body says "I'm sleep deprived! I have no energy to do the work!" I have chronic fatigue due to insomnia! BUT I still get up each morning and put one foot in front of the other--doing what I can--grateful that I keep learning wonderful things.

Thank you for your encouragement and advice.
emoticon Roberta

Edited by: CAROLSMOM1 at: 2/3/2015 (10:47)
Profile Image is "Wisdom & Patience."
For instant feel good, SMILE.
Give what you want to receive.
The Law of Cause and Effect & "What goes around, comes around" aka KARMA!
"Stopping, calming, and resting are preconditions for healing." Thich Nhat Hanh

Roberta


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OHMEMEME's Photo OHMEMEME Posts: 528
2/3/15 7:40 A

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Don't give up. Take a step back and a deep breath. Remember it is only a slip up and there is no such thing as perfect. Do not let slip ups return to old habits. We have practiced new techniques to develop new habits. Recall those things and dig deep for the WHY. Remember at the very beginning of Beck she says to prepare yourself to be ready for this. Then just take it one step, one day at a time. Put things into place to prepare for success. Preplan. Be mindful of hunger, desires, cravings. And only when ready - No Choice. I have to be really careful with this no choice thing. Some days it just sends me into total rebellion. You can do this. Give yourself credit for all the times you have and feed off that energy. You can do this.

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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1/31/15 9:31 P

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Thank you, GOINGGREEN. I've been reading more in the book, and putting reminders up several places. One step at a time.
emoticon Roberta


Profile Image is "Wisdom & Patience."
For instant feel good, SMILE.
Give what you want to receive.
The Law of Cause and Effect & "What goes around, comes around" aka KARMA!
"Stopping, calming, and resting are preconditions for healing." Thich Nhat Hanh

Roberta


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1/31/15 9:21 P

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Sorry to hear that, Carol's mom. The good news is you can turn that around right away. Tonight even. Or tomorrow is the start of a new month - a good time for new beginnings.


GG
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1/31/15 2:54 P

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Bad two days!

Edited by: CAROLSMOM1 at: 1/31/2015 (15:30)
Profile Image is "Wisdom & Patience."
For instant feel good, SMILE.
Give what you want to receive.
The Law of Cause and Effect & "What goes around, comes around" aka KARMA!
"Stopping, calming, and resting are preconditions for healing." Thich Nhat Hanh

Roberta


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2/5/14 5:33 A

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don't worry about messing up. if you forget something reread the area you need to.

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
2/4/14 6:39 P

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Love the program. Just read it and have been doing what I need to do for 2 days now. A bit afraid I will forget something and mess things up...
emoticon

Change your life today. Don't gamble on the future, act now, without delay.
Simone De Beauvoir


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11/24/13 7:14 A

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yes that has happened to me. couple things come to mind--first sometimes we all need a break -- losing weight is definitely a struggle and needs motivation and disciline. some times we just need to take a break. I find writing about my struggles helpful--perhpas you can write about it and try to figure out why you are not motivated.

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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SEAJESS's Photo SEAJESS Posts: 3,825
11/23/13 1:18 P

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emoticon
Well, teamies... I'm kinda dead in the water. Not gaining, not losing, not motivated.

emoticon How to get the Spark back? How have YOU done that?

emoticon

Jess
Seattle WA

The beauty of the mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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9/12/13 5:36 A

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off to swim, then work

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,623)
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9/11/13 12:43 P

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yjnana returning members don't have to weight. thank God. But this required for all newbies and those who are in training for the upcoming round 23. We are doing a multi- team challenge on our team.. The Scarletts, Azures are pairing up with the Rocking Rose Rangers (now Sunset Stingrays.) We are going to camp.

PHILIPPIANS 4:5 LET YOUR MODERATION BE MADE KNOWN UNTO ALL MEN. THE LORD IS AT HAND.

PAT FROM NC


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9/11/13 11:05 A

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OPPS
Just saw your post
OK
Thanks for letting me know.

There are a few of us on the Biggest Loser Challenge
so if you follow along with us on here, hopefully we can encourage tracking and logging exercise AND posting at least 3 times a week.

We have weigh in Every Wednesday.
and Today is that day.
So go to your START page and hit weight and put in you numbers.
it will start a graph to show you your successes.
Consider yourself IN a Challenge with US
ok?????

WI, is Weigh in
today my loss was 1 LB
to me that's hugh :) I like ounces too :)



""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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9/11/13 10:57 A

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YJNANA I have asked all friends and others who I know are struggling etc. they are not on the list. It is too late. I told all those on my teams but they miss the boat. If they join they wil lbe placed on a waiting list for round 24 too bad...I told you .......... I think they are at capacity near or at 624 members.

PHILIPPIANS 4:5 LET YOUR MODERATION BE MADE KNOWN UNTO ALL MEN. THE LORD IS AT HAND.

PAT FROM NC


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9/11/13 10:43 A

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PAT, Thank you will put the message on here :)

GWYNLEE
that's a Smart Start. It makes it doable :)

for the newbies....

DID you join the Biggest Loser Challenge??
it might not be too late?
its 12 weeks long
starts 9/25
its like having Several Coaches on a Team :)
Some of us had a training session. But that is new and great way to get comfortable with starting, but if your focus is on just starting with the Rules its not hard.
I have already lost since signing up

IF...........your ready to jump in with Both Feet????
here is a Team Leader that can answer your questions IF she can get you on a TEAM
FITLIKENIC
you can Sparkmail her
and ask her
If not they will have a BLC 24 but that's probably Jan.2014

Be sure your Tracking your daily Calories its a great tool and a guide to where your off, if eating to much of something.





Edited by: YJNANA at: 9/11/2013 (10:58)
""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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9/11/13 5:29 A

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Yes it takes 28 days to change a habit. i am going to suggest breaking it in to mini goals--like losing 5 pounds at a time

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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9/10/13 8:35 P

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jynana the challenges end this evening. Ho ever is going to join better run and do it or you will placed on a waiting list until round 24....ewww

PHILIPPIANS 4:5 LET YOUR MODERATION BE MADE KNOWN UNTO ALL MEN. THE LORD IS AT HAND.

PAT FROM NC


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9/10/13 2:47 P

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Thanks, guys. 28 days, ay? I suppose after 30 years of shovelling food in my gob, 28 days isn't such a long time! I'm going to try sipping water between bites, that's a great idea!

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9/10/13 1:16 P

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Hi Rainbow

one TIP that did work for me to SLOW down
was take a sip of water between bites, tiny sip.
and be sure its tap water tempt, Not ICEd
Ice water Slows the digestive juices down
(they say)
at my age I need all the help I can get with digesting
so now I order water at a restaurant Without Ice.
I need to drink it after my meal, I think.

DID you join the Biggest Loser Challenge??
it might not be too late?
its 12 weeks long
starts 9/25
its like having Several Coaches on a Team :)



""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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9/10/13 9:17 A

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Hi Rainbow. You might have to eat by yourself (I get distracted). You could also set a timer. Do you make yourself set your fork down after every bite?

It is not easy. We've been inhaling our food for a long time and it is a habit. I read somewhere that it takes 28 days to break a habit. I have not idea if this is true and don't want to debate but the point is that for me, I have to keep doing the correct behavior. Make myself. takes along time and lot of ATTENTION to break a habit

“To lengthen thy Life, lessen thy meals.” ~ Benjamin Franklin

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” ~ Hippocrates


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9/9/13 3:51 P

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Hi there everyone, I'm a newbie. I'm really struggling to get started. I am looking for a diet buddy, and I'm trying to eat consciously. This is something I am really struggling with. I start well, then after a few bites I seem to forget then before I know it, i'm all finished eating and didn't pay attention at all. Anyone have any tips for me? Or maybe just some encouragement? I've been dieting alone for so long (and getting nowhere, obviously), it's so hard.

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9/3/13 5:30 A

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you are welcome

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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9/2/13 10:12 A

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emoticon Gwyn

""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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9/2/13 6:23 A

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look around yard sales in your area. Also look at places like Goodwill--they often times have good quality kitchen stuff at good prices

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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9/2/13 2:37 A

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Wish she could find a good jucier for reasonable price.
I will ask around.
some people buy and don't use.
Thanks for your input :)

Long day, and did ok on eating, I may have under estimated my salad at Hop Jacks, but will try and find a restaurant equivalent. see what they say.
It was Grilled Chicken, Not fried
and I got regular size, and not Full
so its probably like applebees 1/2 size salad
very tasty.

Long day, ready to hit the hay.
emoticon

""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,623)
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9/1/13 7:07 P

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Yjnana my tooth is healing up nicely. Thanks for asking. emoticon My juicer was given to my by mother. She brought it at a church yard sale. It is a Hamilton Beach model. Those thing are expensive and you can end up spending a lot of monies buying them. My mother said she brought a Nijia juicer for $36.00 at wally world at a thanksgiving sale. Tell your friend to choose carefully...........................

PHILIPPIANS 4:5 LET YOUR MODERATION BE MADE KNOWN UNTO ALL MEN. THE LORD IS AT HAND.

PAT FROM NC


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YJNANA's Photo YJNANA SparkPoints: (95,222)
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9/1/13 6:47 P

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Pat
what juicer do you use?
a friend is looking to buy one

How is your tooth now??

""MY ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION.""


YVONNE
Bonney lake, WA




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GWYNLEE2's Photo GWYNLEE2 SparkPoints: (28,845)
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8/29/13 5:39 A

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i guess i wouldhave to agree with you - makes sense

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


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CINDILP's Photo CINDILP SparkPoints: (174,055)
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8/28/13 1:21 P

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For me a reasonable diet is one that is more of a lifestyle and I can follow it long after I've lost weight. I have several that fall into that category.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Sonoma Diet
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GWYNLEE2's Photo GWYNLEE2 SparkPoints: (28,845)
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8/28/13 6:00 A

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to me a reasonable diet helps you lose while teaching you to eat well balanced. to me that is WW

it does not matter how slow you go as long as you do not give up

confusus

If you can imagine it, you can achieve it. If you can dream it you can become it
william arthur ward


 current weight: 221.0 
 
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