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DANCEQUEEN1051
Posts: 2,352 7/3/12 5:21 A
so i need to read both books again. so many books not enough time
no one who never made a mistake never tried anything new. Albert Einstein
In order to succeed, your desire for success should be greater than your fear of failure. Bill Cosby
current weight: 211.8
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LUVSBULLDOGS
SparkPoints: (76,075)
Fitness Minutes: (53,754) Posts: 8,274 7/2/12 5:55 P
I like the problem solving lesson, and the list of 7 questions to learn to analize thinking.
Berta Prosser, Washington PDT
BLC 15 BLC 16 BLC 17 BLC 18
5% Spring Challenge Beck Diet Solution
current weight: 175.0
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DANCEQUEEN1051
Posts: 2,352 7/2/12 5:23 A
guess i like the idea of hunger is not an emergency
no one who never made a mistake never tried anything new. Albert Einstein
In order to succeed, your desire for success should be greater than your fear of failure. Bill Cosby
current weight: 211.8
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179.75
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LUVSBULLDOGS
SparkPoints: (76,075)
Fitness Minutes: (53,754) Posts: 8,274 7/1/12 11:57 A
'People without a weight problem don't think of eating to feel better. Day 33
Berta Prosser, Washington PDT
BLC 15 BLC 16 BLC 17 BLC 18
5% Spring Challenge Beck Diet Solution
current weight: 175.0
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MAGISTRANANCY
Posts: 463 7/1/12 10:49 A
Yeah, I'm re-reading and it's helping again. Today: Oh well. or I don't like this but I'm going to accept it and move. on. Really timely for me right now. Railing against fate is NOT helpful.
Whether, then, you eat or drink or whatever you do, do all to the glory of God. 1 Corinthians 10:31
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DANCEQUEEN1051
Posts: 2,352 7/1/12 7:49 A
guess it is time for me to re-read book as i need to refresh mymemory about all the tips
no one who never made a mistake never tried anything new. Albert Einstein
In order to succeed, your desire for success should be greater than your fear of failure. Bill Cosby
current weight: 211.8
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SLENDERELLA61
SparkPoints: (115,824)
Fitness Minutes: (89,805) Posts: 6,801 6/30/12 4:02 P
There are so many, but if I have to choose one, it will be the "which muscle are you developing?" concept. If I give in, I'm strengthening my giving in muscle. If I'm strong and don't give in, I'm developing my ability to stick to healthy living!!
Central Florida, Eastern Standard Time Zone
Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!
current weight: 1.6 over
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LUVSBULLDOGS
SparkPoints: (76,075)
Fitness Minutes: (53,754) Posts: 8,274 6/30/12 1:17 P
I like the pre-planning, but tracking has always been the make it or break it for me. If I don't track, it just doesn't work and I start gaining. You'd think after 50 years I'd have figured it out. Dhh!. It doesn't matter whether I track on SparkPeople or in a notebook, it's what works. A lot of time I won't eat something, because I don't want to write it down.
Berta Prosser, Washington PDT
BLC 15 BLC 16 BLC 17 BLC 18
5% Spring Challenge Beck Diet Solution
current weight: 175.0
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MAGISTRANANCY
Posts: 463 6/30/12 1:12 P
Planning out all of my food ahead of time is working for me. I use the SP food tracker first thing in the morning. It helps me to make sure I'm getting the right nutrition for the day, too. I print it out and then check everything off as I eat it.
Whether, then, you eat or drink or whatever you do, do all to the glory of God. 1 Corinthians 10:31
Pounds lost: 27.4
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JUDI_CUTIE
Posts: 7,569 6/30/12 12:56 P
Keep these thoughts coming! I like reading these!
Sparkfully Yours, Judi
Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!
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OOLALA53
Posts: 6,736 6/29/12 12:44 A
Hunger, cravings, and desire are not emergencies.
*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions *The No S Diet saved my emotional life! Three years and things are better than ever. nosdiet.com/ *Be happy with this moment. This moment is your life. *Get to the next meal hungry! www.sparkpeople.com/myspark/groups_i ndividual.asp
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ANITAJJ
Posts: 4 6/25/12 9:45 P
I like the CBT underpinnings, not a particular "tip", but the concept of using psychology to observe and modify the behavior of this fascinating and unpredictable lab rat named Anita. I LOVE the "DAILYNESS" of the program. It was very helpful to have ONE thing to focus on on Day 1. Then another on Day 2, and each day built upon the others. I'm on Day 160. I hit my goal (of a 16 pound weight loss) after 16 weeks, and realized my goal needed to be set lower. It's great to have this community of all you folk out here ALSO using Beck's ideas. No one in my "real" world has any interest in this approach. I LOVE that it doesn't talk about food and recipes. Like the book "It's Not About the Bike", for me dieting is NOT about the food. It's about my ambivalence about the value of dieting in the first place, the amnesia that kicks in when craving time arrives (even after JUST re-reading the advantages). I LOVE Beck's approach. And LOVE to have you guys to walk the walk with me.
LUVSBULLDOGS
SparkPoints: (76,075)
Fitness Minutes: (53,754) Posts: 8,274 6/25/12 6:29 P
I like all of them, too. I've got to make more cards.
Berta Prosser, Washington PDT
BLC 15 BLC 16 BLC 17 BLC 18
5% Spring Challenge Beck Diet Solution
current weight: 175.0
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BESTLIFE79
SparkPoints: (13,765)
Fitness Minutes: (18,593) Posts: 1,843 6/25/12 10:49 A
Wow, Spark in alaska-- I LOVE your response card thoughts..... definitly stealing b/c I NEED these responses. Thanks!!!!
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DANCEQUEEN1051
Posts: 2,352 6/25/12 5:32 A
i think that believing that hunger is not an emergency is a great one
no one who never made a mistake never tried anything new. Albert Einstein
In order to succeed, your desire for success should be greater than your fear of failure. Bill Cosby
current weight: 211.8
215
203.25
191.5
179.75
168
LUVSBULLDOGS
SparkPoints: (76,075)
Fitness Minutes: (53,754) Posts: 8,274 6/24/12 8:23 P
I'm not good at Beck yet, it's my 3rd time through the workbook and bought the book to go with it this time. What's helped me is Day 26=Dr. Beck says, Once I get good at my sabotaging thoughts (so I can respond to them) dieting will be easier.
The thoughts give me permission to eat, then it gets easier and before I know it, I'm +20#. Thinking mistakes are what do me in.
Berta Prosser, Washington PDT
BLC 15 BLC 16 BLC 17 BLC 18
5% Spring Challenge Beck Diet Solution
current weight: 175.0
182
174
166
158
150
JUDI_CUTIE
Posts: 7,569 6/24/12 1:30 P
These are fantastic! I might steal some of them!
Sparkfully Yours, Judi
Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!
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SPARK-IN-ALASKA
Posts: 69 6/24/12 11:59 A
Hey I started this but just changed my username...
This has been helpful too...in my Spark planner (under my trackers) I made my response cards etc....then I just read them when I do my spark boogie in the morning. This is my Munchies Mantra (one of the cards I read daily):
1. Okay, I have finished the food I had planned to eat for this meal and I'm still hungry...but that's okay...it might take my brain 20 minutes to send a message to my body that I am full...I'll wait to see how I feel in 20 minutes.
2. Okay, I'm hungry, no big deal, i'mgoing to eat again in --- hours...here is a chance to strengthen my resistance muscle.
3. I'm not hungry...I just want to eat more...but I'm not going to because I don't want to strengthen my giving-in muscle.
4. Oh well, I wish I could eat now but that's okay, I can wait.
5. This people don't eat every time they are hungry. They wait until their next meal. I need to learn that skill.
6. I need to experience hunger to decrease my fear of it.
7. Hunger is not an emergency :-)
Hunger is not an emergency :-)
Strengthen your resistance muscle!
My Etsy shop is my creative outlet...I have crochet items, crochet patterns that I have developed, and pretty bracelets that help keep track of calories.
for me Planning is my #1 best beck thing i have learned.
saying No is the best resistance tool
no one who never made a mistake never tried anything new. Albert Einstein
In order to succeed, your desire for success should be greater than your fear of failure. Bill Cosby
current weight: 211.8
215
203.25
191.5
179.75
168
JUDI_CUTIE
Posts: 7,569 6/23/12 11:22 P
I like this discussion! Good idea.
I'm not doing great right now, but if I try to think back what are my best Beck thoughts (and maybe even try to DO those again!), I would say:
hunger is not an emergency
exercise your resistance muscle (strengthen that rather than the giving in muscle)
planning food in advance is ALWAYS part of a success path for me. when I don't do that, I have hit or miss results
keeping in the front of your mind the reasons you want to lose weight.
Sparkfully Yours, Judi
Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!
current weight: 182.0
219
208
197
186
175
SPARK-IN-ALASKA
Posts: 69 6/23/12 9:03 P
I really love this whole CBT idea for eating...
The things that I have found most helpful so far are:
The fact that thin people don' t eat whatever, whenever. When I want to eat, I tell myself this.
Making a plan for what I am going to eat that day...
The self talk of "I would love to eat ----- right now, but am going to just wait for dinner at 5.
I would love to know what has helped you all....
Hunger is not an emergency.
Hunger is not an emergency :-)
Strengthen your resistance muscle!
My Etsy shop is my creative outlet...I have crochet items, crochet patterns that I have developed, and pretty bracelets that help keep track of calories.
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