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CHANLSURFR's Photo CHANLSURFR Posts: 893
2/11/10 3:42 P

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so far, it's the eating slowly and mindfully. i'm a fast eater and can easily get distracted.

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BESTLIFE79's Photo BESTLIFE79 SparkPoints: (13,785)
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2/7/10 2:50 P

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Writing out my plan every morning, and giving myself NO CHOICE. Just simply HAVING a plan, is sooo much easier. Otherwise I tend to "eat all over the place" Now I wonder how I ever did it without a real food plan. lol

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ANNANN63's Photo ANNANN63 Posts: 2,241
2/6/10 1:09 P

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My favorite is:

Oh Well, I don't like ______ but I will accept it and move on. So far it is not only helping with the food plan and exercise but other things as well.

Annie
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*JING*'s Photo *JING* Posts: 1,765
5/3/09 8:38 P

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Not eating standing up!

Most people never get past their first wind to know they have a second.



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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,224
5/3/09 7:49 P

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Its been a long time since I've been focusing on Beck, so I would say the ones that have really stuck with me are...

The response cards that provide a new thought to replace the old "why I deserve this bag of chips" kind of thinking. I don't use the cards anymore, I've internalized a lot of it.

The day I consciously skipped a meal... and survived five hours of hunger. I guess this is the hunger is not an emergency one, but I hadn't remembered that phrase, just the experience.

Also the days that I had to decide to not eat something on my plate. This helps me alot in restaurants when the big plate shows up, I decide ahead of time how much I will eat. I'm not 100% at sticking to this yet, but sooo much better than I used to be.


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FB_000's Photo FB_000 Posts: 1,271
5/3/09 8:29 A

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I created this one:

"Silence inner turmoil by eating - reduces tension. Can also reduce tension by deciding not to eat. Not eating reduces tension too. No choice."

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SERENITY131's Photo SERENITY131 SparkPoints: (0)
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4/30/09 9:30 P

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I have a few of them that have been really helpful for me:

1) Advantages response card - I find this one is always helpful to remind myself what I am trying to achieve.

2) Weight loss response card - it helps when I am getting frustrated by not seeing results as fast as other people and helps remind me that I will see results if I stay consistent.

3) Give credit response card - I found this one to be extremely helpful in the beginning. I find I don't need it as much anymore as I have gotten better at just automatically giving myself credit when I have done things well or the best that I could in the circumstances. It really helped at first because I didn't realize how negative I was towards myself on a constant basis.

4) Daily Positive Thoughts response card - this one has nothing to do with the program but I liked the idea of the response cards. It contains a few key things that I need to remind myself. Things like staying positive instead of focusing on the negative and that I can't control what happens, I can only control my reactions. I find it has been very helpful in my work situation and other ones and just reinforces the attitudes I want to have.

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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KOOKERBEE's Photo KOOKERBEE Posts: 419
4/30/09 4:33 P

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Maybe this is a side question, but I'm curious which response cards that you've created are the most motivational for you?



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3/30/09 8:26 P

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Hi Cindi,

Those are great steps to practice and get control of!

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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CINDILP's Photo CINDILP SparkPoints: (79,225)
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3/30/09 1:21 P

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I'd have to say practicing hunger tolerance and hunger is not an emergency. Some of the others are things I'd been doing before, but these are two I've been practicing more recently.
Cindi

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3/28/09 4:46 P

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Mazzyr - I feel the same way with the diet buddy. It really helps to have someone who understands and can help you turn things around quickly.

I find the "giving myself credit" one is really starting to become a habit. And it really helps keep me on track and focused on the positive things instead of the negative which I have a tendency to do.

I face the scale tomorrow too and I did well this week and hope it is reflected as well. I think it will turn out well for both of us. And if the scale refuses to play nice, that's ok because it will have to if we continue the good work!

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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MAZZYR's Photo MAZZYR Posts: 8,889
3/28/09 9:22 A

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Nancy... I'm so glad you started this thread. It's a great reminder of what has or is helping so far.

Encouragement from a diet buddy has been very helpful. When I get frustrated with the "dieting drama" that the scale creates, I know I can replace discouragement with encouragement.

Tomorrow I face the scale. Grrrr. I know I did good things for myself last week. I hope the scale reflects my hard work. If not, OH WELL, I will need to practice patience. Grrr. LOL.

Edited by: MAZZYR at: 3/28/2009 (09:23)
Mazzy


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3/27/09 9:25 P

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I am just really happy that I came across the Beck Diet Solution when I did. It has really helped me start to change my life and I'm so grateful for that.

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
3/27/09 12:19 P

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Ditto, Ditto, Ditto!! I agree with everyone!!

One thing that helps me is the idea of getting back on track right away!! Not that I always do, but I always know I should. lol.

I think the fact that it takes time is great too. You have to know that there is effort involved in this; it doesn't come automatically. And you are worth the time it takes!!

I also love the list of reasons why; I've given that advise to people who aren't doing Beck and everyone says it really helps.

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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3/26/09 11:04 P

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Hi Mazzy,

I agree completely. Planning is what helps me the most and keeps me on track. If I don't plan and make meals in advance, I'm more likely to go off track.

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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MAZZYR's Photo MAZZYR Posts: 8,889
3/26/09 10:20 A

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I agree with Beck. Planning and monitoring what I eat has helped me the most. Planning removes the indecision about what to eat.

Diet buddies and our new Coaching Corner has been very helpful with specific problems.



Mazzy


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3/25/09 8:23 P

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Run2ride - you shouldn't stop too soon on that step. I love your attitude - you will not regain that weight.

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
3/24/09 10:36 P

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What a fun thread!

day 14 - planning and monitory my eating. And her comment of "This is the one step that people stop too soon." I'm not going to stop too soon cuz I'm not going to regain this weight.

The short "voices" - NO CHOICE, Hunger is not an emergency, Eating won't fix my feeling ________(tired/sad/angry/happy/etc..).

Edited by: RUN2RIDE at: 3/25/2009 (06:45)
My ticker represents 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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3/19/09 11:11 P

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Hi Judi,

Great response!

I completely agree with the hunger is not an emergency!

I find I am starting to internalize the response cards as well but I still use them daily to help me focus. And I also love the idea of saying "OH WELL" too. I have finally started to learn that I can't control things that happen - only my reactions. I wish I had learned this much earlier and would have saved myself some grief.

And you definitely deserve to put yourself at the top of your list! We all do!

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 7,944
3/19/09 11:06 P

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Hi Nancy,
Let me see ... I have a few key things that are really different for me due to the Beck approach, and although I cannot really say where they fell in order without the book in front of me, I will try to tell you a few of them

This one is huge: Hunger is not an emergency!!!!

I also spent a lot of time focusing on my reasons for losing weight and some other response cards. After doing this for almost a year, I do not read them as regularly, but I have internalized a lot of them and I do look at them from time to time.

I like the Beck idea of saying "OH WELL" about things that are outside your control. This can apply to plateaus on the scale as well as troubles that crop up in life.

Another one is that taking care of myself is going to take TIME, but let me clarify, I am not talking about the elapsed time of months, which is also true, but I am talking about the fact that doing all this is going to necessarily use up a lot of my time from day to day, and it is a very high priority, and I am worth it! I deserve to put myself high on the list.

Well, there are probably more, but those are some top ideas that I love from Beck!

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Edited by: JUDI_CUTIE at: 3/19/2009 (23:08)
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3/19/09 11:00 P

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I have found the response cards to be one of the biggest things that have helped me so far. All of the week 4 steps have really helped me start to change my thinking and perceptions so that I now can choose each day to follow my program and take care of myself and it is starting to become second nature...who would have thought?

What steps have really helped you?

Nancy :)

Nancy :)

"No one can make you feel inferior without your permission." - Eleanor Roosevelt


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