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SANDICANE's Photo SANDICANE Posts: 2,990
1/3/15 9:08 A

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Most helpful for me...is PRE-PLAN! Oh yes and NO CHOICE!

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KRISKECK's Photo KRISKECK Posts: 388
12/28/14 10:46 A

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What a great discussion! There are so many good ideas in Beck, and as someone said earlier, the one you need at the moment is the best! But overall, the one that was the most evolutionary for me is "Hunger is not an emergency!" Somehow, over the years I had become convinced that if I didn't eat when I'm hungry, I would be unspeakably rude to someone or not be able to focus or concentrate. We joke about being "hangry" at my office, but the truth is, hunger pangs pass and it is still possible to maintain self-control and focus even while experiencing that feeling. It was a great learning and has really helped me.


We are what we repeatedly do. Excellence, then, is not an act, but a habit.

Aristotle



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RAINSAYRE's Photo RAINSAYRE SparkPoints: (15,538)
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12/26/14 10:46 A

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I'm very new to the book but so far some of my favorite tips are:

Eat sitting down. (It seems so obvious now that most of the unplanned eating happens standing up!)

Give yourself positive feedback.

Eat more mindfully. (I tend to read a lot when I'm eating and sometimes I'm surprised to find that I've eaten and don't really remember eating it.)

Karen


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (183,102)
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12/12/14 7:15 A

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Hunger is not an emergency

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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SANDICANE's Photo SANDICANE Posts: 2,990
12/12/14 3:08 A

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Oh my gosh! The most helpful???

Pre-planning



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MAZZYR's Photo MAZZYR Posts: 9,033
4/16/14 2:58 P

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EFklutz thank you for the reminder. Unplanned eating makes me so uncomfortable.

Mazzy


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EFKLUTZ's Photo EFKLUTZ Posts: 160
4/16/14 10:57 A

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The one that you need the most at that given time. Everyone is different, for me the technique described in "Day 13 - Overcome Cravings" has been the most helpful. For me, overeating/unplanned eating was triggered by all the opportunities to eat (like goodies at work). I got used to eating all the "free food!" that I came to crave it...as soon as I got in to work I was thinking about my morning snack, or afternoon "pick me up". People have asked me how I've lost this weight and I tell them, "I'm not on any particular diet but the one thing I can say is that I don't do anymore unplanned/spur-of-the-moment eating" (well almost none, I'm not perfect). And I have been able to do this by using the anti-craving techniques to respond to my sabotaging thoughts related to this:
Sabotaging thought: Someone brought homemade goodies in the break room
Helpful Response: Estela, you've been so successful at losing weight and one of the reasons is that you have stopped unplanned eating - especially the goodies at work. You don't want to give in now, you'll feel bad and you'll strengthen your giving-in muscle. You're stronger than this and you'll be so happy that you didn't give in.

To be honest - I don't even have this struggle anymore. It really has become so automatic to not even entertain the thought of eating a goodie. And I never thought I would get to this point but here I am and I'm happy about that!

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WINACHST's Photo WINACHST Posts: 1,567
4/6/14 9:54 A

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emoticon I need this one!

Nancy

Team Leader For Taming The Sweet Tooth Team
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JIBBIE49's Photo JIBBIE49 Posts: 60,687
4/4/14 12:10 P

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GET OUT OF THE KITCHEN NOW.

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VUKELK's Photo VUKELK Posts: 581
3/9/14 10:03 A

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It's hard to narrow down because I think there's lots of great tips throughout this book. I think sitting down, concentrating on what I'm eating,enjoying it is my favorite lately.

Focus! You can do this!


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JWPSKINNYSKILLS SparkPoints: (22,788)
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3/4/14 10:05 P

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For me, hands down, it is eating only until I am satisfied, not full. I used to have a bottomless stomach. Paying attention and knowing when my body is no longer hungry has been miraculous for me.

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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
3/1/14 7:43 P

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I am finding that sitting down and focusing on my meal when eating is very helpful. I am paying closer attention to what I am eating and it gives me time to notice when I have had enough food.

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


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2/24/14 2:02 A

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For me, not eating standing up is the most helpful tip.

All my overeating was done standing up at the end of a stressful day. Once I refused to give myself permission to do that and became aware of it, I got control over my stress overeating. It was just the moment I needed to calm down and use my other CBT statements: "Relax, take a moment, maybe walk the dog, it's not an emergency, you can resist this craving."

GONABFIT's Photo GONABFIT Posts: 3,632
2/13/14 11:27 P

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So far... my favorite tip is " HUNGER IS NOT AN EMERGENCY" I get hungry like clockwork every 3 hours.... to the point where I would say to myself, I've got to eat this fast food... I'm hungry. Now I say, I'm hungry and I'm out shopping but I can wait!

This reminds me it's not an emergency, I won't die if I don't eat immediately, and therefore I can usually wait until I have better options!

~*~Gonabfit ~*~

Leader of Gonna make it happen - Please! join me! -

Visualize. You have to See it before you See it, or you never will see it!

#ReturnoftheBOMBSHELL

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ndividual.asp?gid=30523

www.TheMidnightBeauty.wordpress.com


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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
2/10/14 10:12 P

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I like the "do it anyway" idea. No matter how much I can argue my way into falling for a craving, I just have to follow the plan anyway.

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


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OOLALA53's Photo OOLALA53 Posts: 9,209
9/19/13 8:26 P

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Since I posted here so long ago, I realize another way of saying what has helped me most is realizing that the feelings of either fake or real hunger are actually tolerable and not as terrible as I used to like to make out. I blew it up to be bigger than it was. But it's easier to face that when you're not doing it anymore...

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved me from my emotional eating defeats. Five years and counting! 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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JIBBIE49's Photo JIBBIE49 Posts: 60,687
9/18/13 10:55 P

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Remembering her "GET OUT OF THE KITCHEN NOW" statement.

So many times I'm just in the kitchen wanting to eat "something" and I know I'm not hungry like she says.

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DANCEQUEEN1051's Photo DANCEQUEEN1051 Posts: 2,352
7/3/12 5:21 A

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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



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LUVSBULLDOGS's Photo LUVSBULLDOGS SparkPoints: (108,473)
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7/2/12 5:55 P

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I like the problem solving lesson, and the list of 7 questions to learn to analize thinking.

Berta
Prosser, Washington
Pacific Time Zone




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DANCEQUEEN1051's Photo DANCEQUEEN1051 Posts: 2,352
7/2/12 5:23 A

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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



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LUVSBULLDOGS's Photo LUVSBULLDOGS SparkPoints: (108,473)
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7/1/12 11:57 A

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'People without a weight problem don't think of eating to feel better. Day 33

Berta
Prosser, Washington
Pacific Time Zone




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MAGISTRANANCY's Photo MAGISTRANANCY Posts: 463
7/1/12 10:49 A

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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's Photo DANCEQUEEN1051 Posts: 2,352
7/1/12 7:49 A

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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



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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (183,102)
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6/30/12 4:02 P

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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!!

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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LUVSBULLDOGS's Photo LUVSBULLDOGS SparkPoints: (108,473)
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6/30/12 1:17 P

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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
Pacific Time Zone




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MAGISTRANANCY's Photo MAGISTRANANCY Posts: 463
6/30/12 1:12 P

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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


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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 7,977
6/30/12 12:56 P

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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's Photo OOLALA53 Posts: 9,209
6/29/12 12:44 A

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Hunger, cravings, and desire are not emergencies. emoticon

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved me from my emotional eating defeats. Five years and counting! 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's Photo ANITAJJ Posts: 35
6/25/12 9:45 P

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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.

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LUVSBULLDOGS's Photo LUVSBULLDOGS SparkPoints: (108,473)
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6/25/12 6:29 P

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I like all of them, too. I've got to make more cards.

Berta
Prosser, Washington
Pacific Time Zone




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BESTLIFE79's Photo BESTLIFE79 SparkPoints: (13,785)
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6/25/12 10:49 A

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Wow, Spark in alaska-- I LOVE your response card thoughts..... definitly stealing b/c I NEED these responses. Thanks!!!!

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DANCEQUEEN1051's Photo DANCEQUEEN1051 Posts: 2,352
6/25/12 5:32 A

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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



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LUVSBULLDOGS's Photo LUVSBULLDOGS SparkPoints: (108,473)
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6/24/12 8:23 P

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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
Pacific Time Zone




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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 7,977
6/24/12 1:30 P

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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's Photo SPARK-IN-ALASKA Posts: 69
6/24/12 11:59 A

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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.

www.etsy.com/shop/Stolenhook


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DANCEQUEEN1051's Photo DANCEQUEEN1051 Posts: 2,352
6/24/12 7:56 A

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i like this too.

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



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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 7,977
6/23/12 11:22 P

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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!


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SPARK-IN-ALASKA's Photo SPARK-IN-ALASKA Posts: 69
6/23/12 9:03 P

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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.

www.etsy.com/shop/Stolenhook


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