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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,554)
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6/13/17 3:49 A

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That was an "Aha!" moment for me too!
Really, just 2-3 cases of few minutes disappointment can overshadow a whole week.
We don't seem to remember all the hours we didn't think of food or dieting at all : )
Congrats to remembering all the good things you have done!

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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GOAL120A's Photo GOAL120A SparkPoints: (16,618)
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6/12/17 9:55 P

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Interesting that Beck talks about "how many minutes are you actually disappointed" and it doesn't even compare to how many times you were motivated but it still seems to overshadow all of your good efforts. It is so true. That can be anything, not just dieting. Writing down my "credits of the day" is good for me, because it makes me remember all the good I have done.
Remembering is the key for me. that is the one of the hardest things. Someone mentioned being an Eeyore and I have to admit that is the character I relate to the most when watching Winnie the Pooh. :-) I must be more like Christopher Robin.

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


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (12,318)
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3/25/17 10:07 A

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Handling discouragement...hard for me. I've always been a person who plans for the worst so I can be prepared and not taken by surprise. But, it tends to result in an Eeyore outlook on life. Discouragement seems to reaffirm my expectations. emoticon However, most people I interact with think I have a positive approach and attitude, so I really think I hide that aspect of myself. I get mired down for a time - but then get up and get going. I've found since starting to read Beck that the time between acknowledging discouragement and getting going again is shorter. Progress!

Deb
Changing my life 1 step at a time.


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YESICAN61's Photo YESICAN61 Posts: 725
3/25/17 2:45 A

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This chapter is one I'm likely to reread I have to admit that I do find it discouraging to step on the scale after following my plan all week and not see a loss. I do tell myself that it's only one number and as long as I stay on my plan I will succeed. And now I've learned to add in "oh well move on"...

Any time spent creating is time well spent!





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GOING-STRONG's Photo GOING-STRONG Posts: 6,808
3/24/17 10:37 P

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Day 24 - Deal with Discouragement

It was a very interesting point that was made in this chapter... that dieting isn't always hard or a problem. That actually is true. Most of the time it isn't an issue or I feel just fine. It is only a small part of the day ... maybe even only a few minutes that I'm bothered or feel like I want to eat more. Having a small snack, getting a drink, or distracting myself with an activity typically works to keep me satiated until the next meal. When I feel like I can't continue, I just need to remind myself that I only have to take care of today and the discomfort I may be feeling will only be for a few minutes.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (223,339)
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3/24/17 9:36 P

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I can say I get discouraged. . .nah that's not the word for me. I struggle with craving and sometimes give in to them but I don't get discouraged. I've been focusing on my health and wellness for a while now so I know I can do it. It may take me a bit longer than I anticipated but I know I'll get there. That's what I like about the Beck reboot. it helps me to refocus and keeps me grounded on what I need to do to get and stay at a healthy weight.



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WALKMAMA's Photo WALKMAMA SparkPoints: (34,236)
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3/24/17 7:51 P

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This day's lesson has more meaning for me now than it did during my first reading. Definitely worthwhile to assess the time feeling discouraged and put it into perspective. I also like the approach of taking this one day at a time.

Monica

Central Time Zone


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (120,389)
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3/24/17 5:25 P

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Right now I am riding high on following my plan. My attitude has been adjusted to acknowledge I am striving for health not just weight loss.

Discouragement ... is an emotion. Oh, well kiddo ... this will pass.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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AURA18's Photo AURA18 Posts: 7,385
3/24/17 2:14 P

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Day 24: Deal With Discouragement
I do dwell on eating unplanned food. I am overwhelmed by the whole process. I took a step towards minimizing workload. I have a library book but today I ordered the workbook and 2 copies of the pink book ($4 each book). All 3 will be journals. I will start my second round May 1st with a fresh book, another in July and Sept.

In 7-8 months from today, I will have developed the skills & strategies to reach and maintain goals, thereby reducing time & effort devoted to process. Natural way of life!

Edited by: AURA18 at: 3/24/2017 (14:15)
Maribeth, MN(CST) blc35Panthers9/6 * 5%Casual Travelers *100DWL 7/1-10/9 * Beck 8/1 (8-12 weeks)
KRISZTA11's Photo KRISZTA11 SparkPoints: (102,554)
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3/24/17 7:37 A

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Another favorite chapter for me!
I love the piece about adding up the difficult minutes and hours - and compare to the hours we didn't even think of dieting, or found it easy and effortless
In my case it is certainly true that the difficult times add up to maximum 1-2 hours per week - as long as I follow my plan and practice my skills.
I can generate myself several difficult hours if I go off my plan and overeat, especially on trigger food. This is my main reason why I follow my plan.

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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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (120,389)
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2/14/17 8:47 P

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Beck Solution day 24 … deal with discouragement. In my words … shut down stinkin’ thinkin’. She recommends reading your reasons for losing weight and add to them if needed. So here is my list with one added … #5.

1. I will be off this roller coaster … emotionally and physically.
2. I will be proud of myself and at peace.
3. I will be healthy and live longer with my beloved hubby.
4. I will feel … free, unburdened, elated, sexy … and will spread my wings and fly.
5. I will have one set of clothes that alllll fit and that I love.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,554)
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2/1/17 3:02 P

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This too shall pass, hopefully very soon!
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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MOOMSHINE's Photo MOOMSHINE Posts: 5,997
1/31/17 11:22 P

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Normally, I am an optimist I had a rough time sleeping last night, and today I feel bloated and tired. On top of that, my hairdresser gave me a manly cut, and I don't want to go out in public. Oddly, I somehow associate this with my weight not being what I want it to be: am I doing enough? I'm following my plan, I'm exercising, I shouldn't feel this way.
This particular challenge, too, shall pass.
Timely subject.
8-/

Edited by: MOOMSHINE at: 1/31/2017 (23:25)
8-)
Em
SoCal
Pacific Time Zone
______________________________
We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (144,303)
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10/27/16 8:27 A

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In my struggles with discouragement it helps to remember that discouragement like hunger, cravings, emotions and desire is not an emergency. People (me!) get discouraged but "oh well, this is temporary, it will pass" I keep putting one foot in front of the other and follow my well worn track.

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,185
10/25/16 10:49 P

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Thankfully, I don't deal with a whole lot of discouragement when it comes to maintaining in my healthy zone. It wasn't always like this, but it is now. It's even easier now that I know how to use the Give Credit technique.

When I feel like I'm getting under my circumstances, I remind myself to deal with today today; tomorrow tomorrow.

**Kathleen
___________
2 Peter 3:9


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10/24/16 8:08 P

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Today's lesson was right on time. I was disappointed on two fronts.

First, I stayed in the 150s for just one day. My weight has stuck at 160 to 162 since then. I know this is irrational. I lost 2.25" off my waist and 1.75" off my hips over 8 weeks. That's fantastic progress.

Second, I was disappointed that I didn't stay on plan over the weekend. Again, I'm holding extremely high standards. I stayed within calories for all but 1 meal over the weekend. I was at a retreat center and had extremely limited choices: take it or leave it. The meals were nutritious, low fat, full of vegetables, just not what I typically eat. Why should I be disappointed.

This is a very good lesson for me today. It helped me not give in to feelings of discouragement and "I'll never make it."

She believed she could so she did.
- R.S. Grey


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JUNEPA's Photo JUNEPA Posts: 12,233
10/24/16 5:39 P

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The time one spends feeling discouraged compared to the time there is in the week is a good point - according to Beck 20 minutes to a couple of hours once or twice a week versus the other 164 hours in the week.
I think it is also wise to get ready for when the discouraging times come. Usually, just one week after actually starting to weigh ourselves and with some directives to follow, like plan ahead and don't eat off plan, define, practice and tolerate hunger, we are mostly reaching our goals of either losing some weight or maintaining. Our motivation and confidence is high. This is the best time to plan what to do when holding this pattern gets hard, or we get discouraged.

I love the strategies to counteract the blues, remind yourself of your goal and why it is important to you, remind yourself of the skills to counteract damaging the progress towards your goals, mindfully do what you have to one moment at a time and let your skills become habits that carry you through the challenges.

Edited by: JUNEPA at: 10/24/2016 (23:14)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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JEANKNEE's Photo JEANKNEE Posts: 17,246
10/24/16 3:04 P

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I'm with you Kriszta!

This too shall pass is what I find myself thinking when I'm experiencing distress / discomfort / discouragement. They do not last. These feelings are temporary and fleeting. And, how I choose to react is on me. My choice.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120 (+/- 3% = 116.4 – 123.6)

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD


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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,554)
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10/24/16 2:47 P

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I love this Day, so smart and helpful!
It is the nature of human mind to dwell on most difficult moments of a week, and forget that most of the time one didn't even think of dieting. Same for the future: just because it is hard now, it doesn't mean that it will be this hard an hour later, not to mention tomorrow or next week.
May we remember this in the hours when dieting is really hard.
The messages of this chapter helped me tremendously in the past 1.5 year.
It is not always this hard, and it is enough to keep going just today.
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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FUNLOVEN's Photo FUNLOVEN SparkPoints: (51,759)
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10/24/16 10:53 A

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Beck is right - the struggle to lose weight can be discouraging for me. It is just so darn hard some times! But as I read today's lesson it occurred to me that I have already started to incorporate some of her strategies into my life:

1. I already had a RC that reminds me to add up the good hours.
2. When I feeling myself struggling I bring my life to a stand still for a moment and remind myself to calm down, take it slow, one step at a time, and figure out what I need to focus on in order to get myself through the struggle.
3. I remind myself that one of the reasons I listed for "why I want to lose weight" at the start of our reboot was that I wanted to be proud of myself for accomplishing what I set out to achieve.

I have felt strong and motivated up to this point, but I know that the most difficult part is still ahead of me. Dealing with my sabotaging thoughts was hard the first time I did Beck and it brought my efforts to a screeching halt with my second round of Beck. I really want to and need to conquer this with this round. My boxing gloves are on emoticon

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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JSPEED4's Photo JSPEED4 Posts: 1,695
4/10/11 7:00 A

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A schedule and my habits help me through the discouraging times---my values/priorities. Sometimes these change when I see how they are unrealistic and contributing to the discouragement. I don't actually change my values as much as my emphasis on some of them, such as perfectionism, my various roles in life, taking care of myself.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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4/6/11 9:31 P

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This lesson really hit home with me because my weight hasn't moved in a while. The moments of discouragement are pretty few and fairly far in between - the don't usually last long as DR Beck pointed out. But they're there. I do try to keep positive and self-talk myself with appropriate responses. But sometimes I also allow myself a 10-section pity party, then I move on and do another workout or read another health book just to remind myself to keep on track.

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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
4/5/11 11:00 A

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I am still losing weight at this point, so no discouragement yet. But I know me -- in each and every past attempt at weight loss there has always come a time when it all just seems to be too much and I quit.

I am using this lesson to get ready for that day, whenever it comes. I will have the tools and the knowledge and the strength, and I WILL stick to this plan.



Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,287)
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10/12/10 1:47 P

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I'm not discouraged easily. Who doesn't have a down time every blue moon?? I encourage myself in the Lord and keep on keeping on. I know I have to choose to get up and go everyday and that is what I do. I spark mail my spiecal friends here on spark and call my prayer partner. I try not to look to forward into the future. Todays problems are enough so to speak.


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (226,162)
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9/18/10 9:43 P

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I try not to get discouraged, but it's just not possible to always keep up a happy face. I'm discouraged at just how slowly I lose weight now that I've been through menopause and am over 50. It used to be so much easier. Now it seems like circumstances and physiology are all conspiring against me despite my best efforts. But I will give myself credit for this: I keep trying. I have not given up yet.

Anuschka
PST - San Francisco Bay Area


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LEEGWYN's Photo LEEGWYN Posts: 3,048
2/6/10 4:17 P

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i get discouraged all the time

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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ANNANN63's Photo ANNANN63 Posts: 2,241
2/6/10 12:53 P

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I found the information on this day very helpful. I am not and have not been feeling discouraged, but if it comes up, these ways to deal with it will make things easier.

Annie
Central Florida-EST


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LEEGWYN's Photo LEEGWYN Posts: 3,048
12/9/09 6:30 P

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i need help with this!! read cards, email two of my friends who are also dieting, and using dr. beck. write!!

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character: it becomes your destiny.


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COFFEE666's Photo COFFEE666 Posts: 97
12/9/09 5:58 P

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I plan on re-reading my response cards that I've made and will make to help me through a difficult time. I also plan to remind myself that whatever it was that made me down, it's worth it for the end result.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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COFFEE666's Photo COFFEE666 Posts: 97
12/9/09 5:56 P

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I couldn't find this thread so I'm starting another one.

It's important to remember you can do what you need to do! Whenever you feel overwhelmed or discouraged what will you do?

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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