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KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
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1/18/17 2:47 P

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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
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MOOMSHINE's Photo MOOMSHINE Posts: 5,468
1/17/17 11:43 P

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Week 1 went very well; I'm still with the program!

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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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/17/17 5:58 P

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Lori, great reaction to the scale news. Redoing your food plan is exactly the right thing to do. We all have individual calorie requirement numbers. You will find yours.

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SPLORI's Photo SPLORI SparkPoints: (40,483)
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1/17/17 10:39 A

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Scale up. I am redoing my food plan.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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KAREN25's Photo KAREN25 Posts: 271
1/15/17 6:13 P

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I am on Beck hold right now. Too much going on. I can't think straight to move forward with the book. So, I'm getting on here as I can, tracking, drinking water, reading my cards, sitting while I eat, slowing down, etc. today is my day to weigh and I have lost 3 lbs. I'm calling this a major success.

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SPLORI's Photo SPLORI SparkPoints: (40,483)
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1/14/17 11:32 A

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KBEHNKE81 - Thank You for waving your magic wand. I am feeling better.




Hello everyone.

I have not checked in lately, I am working on day 20 again today. Before I did get this far and decided I needed to go back to day 15. I realized these past few days I really do not know my food plan as well as I thought. Yesterday, I spent a lot of time reviewing it. I think I understand it better but I can use more work.
My daily schedule, I list the order that I want to do things, not the time to do it. I found I take longer than I thought to do things. By not having the time I am able to do the list. If I have something scheduled for 10 o'clock and it took me till 11;30 instead of 11, I will skip the 11 o'clock activity to catch up. I just list the order I am going to do things for the day.

Each day I
read my advantage list
do my PT exercises
make out a menu
give myself credit through the day
sit most of the time when I eat.
refrain from over eating, most of the time. Still working on this.
Write my food in my food diary after each meal. Including how I am feeling before each meal
Doing my best to eat within my allotted calories.



Edited by: SPLORI at: 1/14/2017 (11:36)
TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
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1/14/17 5:00 A

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Saturday is my weekly Beck check in day, also I read my top Advantages Response Card and D16 No Choice, D19 Stop Fooling Myself, D20 Get Back on Track and D36 Believe It! response cards on this day. I never stopped doing this since my first reading 2 years ago and it is very helpful. 10 minutes per week is not too much.
I did well on all items this week : )
My weight is at the lower end of my goal range and I feel great.


Edited by: KRISZTA11 at: 1/14/2017 (05:03)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/13/17 5:14 P

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Cat that is a tough diagnosis. We'll walk along side you and hold you up if needed. emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
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1/13/17 3:04 P

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Cat, I'm sorry about the abnormal result, I hope doctor will find the best possible solution to you. Stay strong!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
1/13/17 8:15 A

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Lori: this is your Fairy Godmother waving her magic wand to make your anxiety go away.
I found some of the CBT techniques used in the Beck book to be helpful in dealing with anxiety as well. I hope you make that discovery, too. I do not want to end up hiding in my house when I'm 70 like my mom because I'm too anxiety-filled to even go to the salon for a hair cut. Keep at it!
emoticon

Edited by: KBEHNKE81 at: 1/14/2017 (19:40)
**Kathleen
___________
2 Peter 3:9


MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (99,104)
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1/12/17 10:13 P

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Today was a tough day ... mamm came back with abnormal calcification at the original breast cancer site. I was suppose to celebrate my 5 year anniversary. Bummer.

No emotional eating ... I mean it.

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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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/12/17 8:02 P

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Anxiety's enemy is giving yourself credit. Think about all the things that you do that have to come together to create that healthy meal you are eating. Shop, store, portion size, adequate options, weigh, measure, eat slowly, eat mindfully, recognize and Monitor sabotaging thoughts, Monitor hunger, remember helpful thoughts, apply helpful thoughts, reflect on why you had a sabotaging thought, read Beck, reflect, write in your notebook, track, and on and on. All of that happens at least 3 times a day.

You are putting lots of effort into making this work and it is working. You plan and carry out your plan. All of those things feel new so it isn't as comfortable as it will be in just a few more weeks. You have already learned so much in such a short amount of time.

Pat yourself on the back. Your anxieties are coming from past experiences with dieting where you didn't know and of those useful tools listed above. This time is different. You are miles ahead of where you've ever been in this journey.

The easy stretch on the journey is just around the corner. That's where you drop all your fears off the cliff and watch them fall into your past.

Keep moving on 1 foot at a time. You are doing GREAT!

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SPLORI's Photo SPLORI SparkPoints: (40,483)
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1/11/17 10:28 P

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HI everyone,

I have been following the spark people healthy heart programs. I have been working with it for about a week. I been doing OK with it. My problem now seams to be my anxiety getting the best of me. Sticking to the plan is helping.





TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (99,104)
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1/11/17 7:56 P

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Had the munchies this evening ... waited too long to eat lunch.

Karen - WooHoo!!!!!!

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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KAREN25's Photo KAREN25 Posts: 271
1/11/17 5:27 P

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Today's victories and I am giving me major credit: stayed within my calorie range, left food on my plate in a restaurant, skipped our favorite bakery on a road trip and skipped a candy bar at the gas station. Water and gum, baby!!! Oh yes, chewed my gum through our favorite warehouse store! Woo hoo!!! I got this!!! Thanks for sharing and the support everyone!

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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
1/11/17 8:05 A

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Sounds like y'all are facing your challenges with new weapons and great attitudes. Keep up the good work.

**Kathleen
___________
2 Peter 3:9


POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/10/17 9:59 P

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Great updates!

Lori are you counting calories or on a food plan?

Em great reasons not to graze :) Ben through Beck 3 times. Helps every time.

Karen -- Honoring your body and how sugary foods affect you is awesome. I'd rather not eat it than feel miserable.

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1/10/17 6:05 P

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Doing good right on track.

Lori what food plan are ya following???

Em only four legged animals graze : ) 42 days is a good start to changes forever.

Karen WooHoo!!! Skipping the ice cream. What a NSV!!!!!



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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KAREN25's Photo KAREN25 Posts: 271
1/10/17 4:41 P

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And today was one of those days I managed to arrange that could have just thrown me under the bus. I arranged a lunch date with some old work friends. We ended up going to the Dairy Queen. Yes, did you catch that I made these horrid arrangements? I had been playing with the food tracker for two days planning what I would eat today for lunch. I had thought I could have a side salad and a hot fudge sundae. I remembered that they had calories posted for food on the menu, so I was just going to add them up and see what my best option would be. I opted for a turkey blt sandwich, coming in around 480. I got ice water and skipped the ice cream. I am giving myself credit for making a healthy selection. Actually the sundae would have been lower calories but it could have thrown me into a sugar frenzy. I am definitely giving myself credit, even if it is rather backhanded.

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MOOMSHINE's Photo MOOMSHINE Posts: 5,468
1/10/17 2:49 P

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Wk 1, Day 3.
1: Made my ARC and am committed to reading it 3 x/day. Set three alarms on Calendar program: before breakfast (to start the day); before my 3pm trouble-spot snack (to prevent binging/big problem for me); before dinner (to give me strength to turn down dh's snack offers/poor not-so-skinny guy think he needs to eat 6 meals a day.)
2: Selected two diets: Diabetic weight-loss Diet (am using SP Nutrition tracker to keep carbs within diabetes low); and Dr. Travis Probiotic diet because it fascinates me, and I'm pretty sure I can sync it with the diabetes plan if I ever feel the need.
3: Committed to eat only while seated -- me mama taught us that only 4-legged animals graze -- I've learned teen-age boys are, in effect, 4-legged animals, but I am not a teen-aged boy, nor do I have the metabolism of one, so I only eat while seated. 8-)

Will 42 days be enough to re-program this virus-inflicted brain?

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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SPLORI's Photo SPLORI SparkPoints: (40,483)
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1/10/17 9:39 A

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Today I am starting my new food plan. I am going back in the book to chapter 15 and do the assignments properly. I have my food journal ready to go. I will continue with my daily diet journal also.

Things I have been doing:
Reading my list of reasons everyday at least 2 times.
Giving my self credit.
Making a daily schedule
Increasing my time eating meals.
Refrain from over eating.
Used distraction techniques
Writing most of the foods I eat down.
Giving my self me time.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
40,000
42,499
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KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
Fitness Minutes: (152,133)
Posts: 2,456
1/10/17 6:50 A

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emoticon emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (99,104)
Fitness Minutes: (33,730)
Posts: 3,493
1/9/17 9:19 P

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Doing great.

I upped my walking time to 40 minutes.

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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SPLORI's Photo SPLORI SparkPoints: (40,483)
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1/9/17 11:26 A

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Hi everyone,
I have not checked in lately, I worked on day 18 yesterday, I had dinner at my younger sisters home. She had out of town guests. One of them are a food pusher. I fell into her trap. This was Saturday. Sunday day 18 get back on track was perfect.

I have not started to follow my food plan exactly yet. I originally planned on starting February 1st. I had foot surgery and that is when I can start going back to the gym.I am going to start officially tomorrow. I am now allowed to take my boot off and stand with a shoe. I can now use a scale. I am going to measure my self to day for another marker.

Things I have been doing:
Reading my list of reasons everyday at least 2 times.
Giving my self credit.
Making a daily schedule
Increasing my time eating meals.
Refrain from over eating.
Used distraction techniques
Writing most of the foods I eat down.
Giving my self me time.

Tomorrow is my big day to start the food part of the plan.

Everyone have a great day


TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
40,000
42,499
44,999
47,499
49,999
SparkPoints Level 16
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (99,104)
Fitness Minutes: (33,730)
Posts: 3,493
1/8/17 12:57 P

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I kicked 1/2 pound to the curb. Yippee!!!

Giving myself credit for allllllll the things I have done to get me to my goals. That comes in handy today with ... 1/2 pound loss.

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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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
1/8/17 11:07 A

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Cat - There is a workbook, but it is not a necessity. I did not use it. Can someone who used it weigh in as far as its function and usefulness?

Em - Sorry you've been sick, but I;m glad you're getting better. Being sick can really mess with our emotions, and it doesn't help that it's winter, even if you live in a warm climate. For me, some of the techniques in the BDS were also helpful in dealing with some funky moods. I hope you find that to be true for you as well.

Keep Sparking, friends!
emoticon


**Kathleen
___________
2 Peter 3:9


MOOMSHINE's Photo MOOMSHINE Posts: 5,468
1/7/17 9:29 P

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Hi all. An oldie to SP, but new here. Downloaded the eBook. I've been very sick since Christmas, am a bit well-er, but a bit depressed, so need a new beginning. Maybe this will be it. Will start reading the book after dinner, and see y'all tomorrow. 8-)

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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1/7/17 5:28 P

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Um... there is a work book????

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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KOOKERJ8's Photo KOOKERJ8 Posts: 34
1/7/17 4:27 P

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the workbook arrived yesterday. Really excited to use it. Also, realise why my first choice diet is not right for me. feeling deprived is not good. so have moved onto my second choice diet and feel much more fufilled.

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1/5/17 10:46 P

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Tough day ... but right on track ... I blogged about it.

I read my ARC several times through out the day. A cup of hot tea and being still at the end of the day truly helped. AND knowing I would post how the day really went!!!

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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KAREN25's Photo KAREN25 Posts: 271
1/5/17 7:44 P

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Day 2, done! I picked spark as my first choice, counting calories. I know I feel so much better when I cut back sugar and processed foods. Weight watchers is my second choice since I am paying right now. I have had a really hard time getting my head in the game and usually get mad when they tweak the program every year. I'm hoping the beck solution will help me with my attitude and make the best decisions as I move forward. I will see if I need that eyeball to eyeball support.

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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/5/17 2:27 P

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Read my ARCs and Response Cards. They need my attention to be effective.

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KOOKERJ8's Photo KOOKERJ8 Posts: 34
1/5/17 6:55 A

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daily checkin reminds me to read the book and my cards..

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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/4/17 11:14 P

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When I read Beck Day 1, I thought it was too good to be true. Now I know that she really delivers. She takes the hard out the journey and replaces it with diligence, vigilance and persistence. The fear is gone. The struggle is gone. It's step by step and it all builds on the previous day. You will turn into a zealot like a lot of us are. Great start.

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KAREN25's Photo KAREN25 Posts: 271
1/4/17 7:08 P

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Day 1, check! Very interesting read! I'm actually getting excited and I have been ambivalent for a long time!

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1/4/17 7:05 P

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Right on track.

Kooker - way to go!!!

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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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
1/4/17 2:50 P

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Great results and work on Beck Lori and KOOKERJ8. Credit to you both for ALL the steps you take to make these lasting changes.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
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1/4/17 12:31 P

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Great progress, Lori and KOOKERJ8, I'm happy for you!
emoticon

I have finished my second reading mid November, I still plan and monitor my eating in writing, and practice my skills every day. It really helps! : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
KOOKERJ8's Photo KOOKERJ8 Posts: 34
1/4/17 9:01 A

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Hi there, still with you. read the cards this morning before breakfasy, ate sitting at the table. did yoga. Its working, lost 4.5lb this week. Fabtastic.

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1/3/17 5:52 P

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HI everyone,
I took a few days break. I am back and now I'm working on day 18, end overeating. I continue to eat slowly and mindfully, read my reasons to lose weight. I am also writing what I eat, giving myself credit. I been using my notebook daily.



TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
40,000
42,499
44,999
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1/3/17 11:12 A

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Welcome to the team, Cat,
I'm glad you are here with us!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
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70
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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
1/3/17 8:02 A

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**Kathleen
___________
2 Peter 3:9


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1/2/17 8:16 P

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Welcome Cat. I've been on SP since 2008 but this team has made the biggest positive impact on my journey. You will love it!

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1/2/17 5:22 P

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I'm new to the Beck Solution ... so I am off to start reading AND doing the lessons.

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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FINANCIAL_MOM Posts: 127
1/1/17 9:37 P

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I got out of the habit of checking in during the holidays and need to get back on track. Thankfully the skills I mastered kept me from gaining the typical Christmas 5 - 10 pounds I normally do but I want to start losing weight again.

I hope everyone had a good holiday.



POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/30/16 4:46 P

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Vacations are hard to plan and track. When I went on vacation, I created a visual plate in my head. I focused on the correct portions of proteins and carbs. I figured the fats would be high. I allowed myself all the veggies and fruit I wanted. I looked back at my nutrition tracker and came up with servings sizes for lots of different proteins and common carbs like, potatoes, fries, rice, etc. I can only eat 1 serving of carbs a day to stay in range and I eat at the top end of my range for protein so I don't get hungry. Lean steak, chicken and grilled fish always work.

By keeping track of just those items, I was able to add in extras like a shared dessert or a glass of wine and keep my weight the same during vacation. I didn't feel deprived and I was able to enjoy my time away. It seemed quite reasonable to me and it really did work.

Good luck and have a good time.

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BEATLETOT's Photo BEATLETOT Posts: 7,601
12/30/16 10:28 A

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I am taking a Beck break as far as moving through the program, because I am going on vacation, and the planning the evening beforehand thing is just not going to work. I'm staying at an all-inclusive, and I looked to see if they had menus on their website, but they do not. I will follow the rest of the guidelines while on vacation up to day 14--reading my ARC, eating sitting down slowly and mindfully, and I will track everything and stick to my diet and exercise. I'll be happy to continue the daily program when I return.

I'm 4'10.5". A normal BMI for my height tops out at 119.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EST


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GANDERGIRL26's Photo GANDERGIRL26 Posts: 89
12/30/16 9:33 A

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Getting back on track by exercising and eating less junky foods. Starting Day 8. Looking forward to 2017!

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12/29/16 10:13 A

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Hi everyone,

I have not checked in lately. I just started week three. I have been reading my reasons to lose weight. Working on sitting at the table to eat. Overcoming cravings. I started planning my meals daily. I found it works better to plan lunch and dinner in the morning rather than the day before. I have one of 2 breakfasts in the morning. I found if I added protein to my cereal I am more satisfied during the day. Day 12 I did not skip lunch I did delay it. in the past I found if I was to skip breakfast or lunch I get real hungry at night when it is very hard to control eating.
I am going to start the actual diet part after I am able to take my surgical boot off. Today I am working on preventing unplanned eating.


DSOTBVAR - Great advice.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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DOTBVAR's Photo DOTBVAR Posts: 151
12/27/16 10:58 A

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Good Morning Everyone. Just read Day 23. My Response card was slightly different than Rosa's. I don't want to feel deprived, but I do want to feel disciplined. My RESPONSE CARD: Life is full of choices. Choose Life. If there's something I really want to eat, eat a normal portion of it. Pay attention to my body. Don't engage in gluttony because then I'll just feel bad later-overstuffed and yucky! No particular food is bad, but eating too much of it is bad for me.


We can do it!!! If God is With us, Who can be against us?
DotfromAZ


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BEATLETOT's Photo BEATLETOT Posts: 7,601
12/27/16 10:50 A

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Nell, that's really funny. I know exactly what you mean!

I'm doing Day 12 today and am annoyed how nervous I am about it. Fortunately, very busy at the office today, so I think I can distract myself.

I'm 4'10.5". A normal BMI for my height tops out at 119.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EST


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NELLJONES's Photo NELLJONES SparkPoints: (400,448)
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12/27/16 9:12 A

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As soon as I think I can tweak a Plan, it becomes the Nell Jones Plan rather than the Judith Beck Plan. And I have experience as to which one works better.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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AZULPAPEL's Photo AZULPAPEL Posts: 207
12/27/16 7:39 A

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Glad I'm not alone on this one! I had such success with my first run-through because I followed Beck's steps almost exactly as they were written. The second was a little more wishy-washy; "Oh, I know this, I can tweak it..." etc.

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12/27/16 4:32 A

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Yes, very much so!
After my first reading I switched to reading response cards and completing to do list weekly... then after several months I stopped reading response cards and completed only checklist weekly.
I too thought my habits should stick forever - but soon realized I forgot more and more.
Still I did a lot better than before, but the less I practiced the harder dieting became,
just the opposite of what happened while reading the book.
emoticon

It was like losing muscle mass and strength at an alarming rate after 1-2 weeks of inactivity.
The good news is that it can be built back just as quickly!
emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
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70
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AZULPAPEL's Photo AZULPAPEL Posts: 207
12/26/16 3:39 P

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A bit of a bummer; I've been putting it off a while now, hemming and hawing various excuses to myself, but I'm forced to admit that I've strayed too far from the Beck path. Old habits came back hard after reaching my original goal, and now it's several pounds away again, dag nabbit. I made the mistake of thinking the new Beck habits would stick without me having to practice any of the skills anymore. It sounds like such a silly thought put bluntly, lol. So! Time to be honest with myself, here, and begin again.

Anyone else ever been in a similar spot?

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12/25/16 3:18 P

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Kathleen, you are so right about that...
One little piece of dough could be harmless, but it may induce more slip ups, as it did in my case last night.
A great reminder to avoid things that can induce cravings - did better today!

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
12/24/16 10:10 A

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Kriszta, I had the same feelings when frosting cookies yesterday: SO wanted to lick the frosting knife, but I'm glad I resisted. If I had, I'm sure that would have led to snitching a little broken cookie piece, then eating one little cookie, and maybe even another. It wasn't easy, but I stuck to my S&T Fast, had a super fun time frosting cookies (our family activity). Isn't is amazing how one little breakdown (one little lick of the spoon) can cause so much internal tension?

POSITIVEHOPE, your observation that simply noticing a behavior can have a big impact is right on. Your idea to remember your response card before heading into the kitchen is a good proactive strategy. Good for you!!!

**Kathleen
___________
2 Peter 3:9


POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/23/16 6:19 P

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Eating standing up or licking a spoon is such an automatic behavior. It happens so quickly it is as if I am totally unconscious of the thought to do it.

I felt it was a great improvement just to notice that I was doing it. It took me quite a while to get ahead of this one. I finally made it a point to remember my response card just before walking into the kitchen. As a reminder, I put a sticky note on the door jam as a visual reminder. Credit.

Sitting down and taking a moment to just look at my entire plate of food made meals and snacks so much more satisfying. When I'd get hungry later in the day, I could easily recall my last meal and know that I probably wasn't hungry and then I'd just drink a glass of water and the feeling would pass.

It seems such a simple thing but it really changed things in my journey.

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12/23/16 1:20 P

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Cookie baking done!
Licked the spoon automatically when all the dough of cookie #1 was in the baking pan... desire to eat from the dough of cookie #2 bothered me until I finished.
Oh well... would have been better off without that lick for sure!
But I ate my normal dinner and now feel OK.
May all your cookies turn out well,
hugs to all!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
12/23/16 12:51 P

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Good job identifying thirst instead of hunger as the need you are trying to satisfy. I've found the same to be true for me. So when I find myself looking in the pantry or fridge for "something" to eat, I drink a glass or two of water, then wait 15 minutes and I'm fine.

Credit to you, too, for your progress. :-)

**Kathleen
___________
2 Peter 3:9


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12/23/16 10:09 A

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Yesterday I charted what I felt like when I eat also every hour how I felt. I found that I often feel like eating something when I am really not hungry I am thirsty. Paying attention to how I feel before, during and after made it a lot easier to not take the second helping.

I am doing better with sitting when eating, giving myself credit has really gave a boost to my moods.

Everyone have a great day.


TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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12/23/16 4:43 A

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Exactly!
You deserve credit for being observant and seeing clearly!

I wasn't aware of this habit of mine before, and after Day 3 it took me a while to find out I used to eat 3-400 calories standing up, unnoticed... Humbling indeed!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
BEATLETOT's Photo BEATLETOT Posts: 7,601
12/22/16 7:45 P

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Blurgh, well, I thought I didn't have a problem with eating standing up, but the past couple days have been very humbling. When I thought of "eating standing up," I thought of really obvious things; for example, I don't have a problem with standing with an open bag of potato chips or anything. However, I have noticed that I eat the celery from my lunch while standing at the table and waiting for the hot part to finish microwaving, or grabbing a bite on my way to my seat for dinner. This is something I'm actually going to have to focus on with response cards.

I'm 4'10.5". A normal BMI for my height tops out at 119.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EST


 current weight: 132.2 
 
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12/22/16 10:01 A

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Welcome GEATLETOT, The dinner that I paced my self with some trying to be the last to finish also was a great achievement. I use to be one of the first ones finished.

POSIVEHOPE modifying response card is important for me to do also.

Yesterday I selected a goal to lose 5 pounds.I want to lose a lot more but , 5 pounds is more achievable. I can do it.

Today I am monitoring my hunger every hour. I already ate breakfast, the hunger level was 8. I know my biggest problem is at 3 pm. I am sitting and enjoying my food more often now. Yesterday I stood more than the day before when eating. I will work harder on this today.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/21/16 3:49 P

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Welcome Beatletot,
Response cards are different for all of us. I didn't think Eating seated would be an issue for me, but then I realized Eating sitting down meant eating all meals and snacks seated at a table with the TV turned off. Mealtime was no problem for me but I was used to eating a snack on the sofa in front of the TV so that is what I worked on. Then I noticed that I'd sneak a bite or two while I prepped dinner, so I revised my response card. The real point of the lesson for me was to avoid unconscious eating and become aware of every bite.

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12/21/16 2:03 P

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Hi BEATLETOT,
maintainers brought me here too! : )
I heard about Beck books a lot from members of the At Goal and Maintaining & Transitioning to Maintenance team. We have maintenance challenges with the aim to stay withing +-3% of goal weight, and in the statistics I noticed many of those who rarely went over goal are those who read The Beck Diet Solution. That got my attention!

About the response cards: there are few examples at the end of each chapter, common sabotaging thoughts and helpful responses to those.
If my own sabotaging thoughts were similar or I didn't have any, then I just copied the example I found the most relevant.
If I had different sabotaging thoughts, then I created my own helpful response based on the chapter.

You are lucky you have no problem with eating sitting down, good for you!
It was a big issue for me and my life is a lot easier since I stopped doing that.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
BEATLETOT's Photo BEATLETOT Posts: 7,601
12/21/16 10:32 A

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Hello, everyone!!!

I had Beck recommended to me by a couple people in my blogs. I also have followed people who blogged about Beck in the past. I have always been a bit intrigued by the program, and then I decided to take the plunge when I realized that many, many people who sing the praises of Beck also are currently in maintenance, and I don't think that is a coincidence!

So I'm on Day 3 - Eat Sitting Down, and I don't really have a problem with this at all. It did, though, make me realize I don't really "get" the response cards, and I wonder if I missed something in the introductory chapters. I wrote my ARCs as instructed, but Day 3 also requires a response card, and I don't know what to write, because I don't have a problem with this, but I AM FOLLOWING THIS PROGRAM, so if she says write a response card, I AM WRITING A RESPONSE CARD, even if I don't really know what it is. So I wanted to ask you: Are these meant to have a sabotaging thought on them, and a response? Or just a response? Or either/or? Can I just write a quote of something she said in the chapter that I like, and is that a response card?

Looking forward to getting to know you!

ETA: I LOVE the story about the being the last to finish with a stranger with similar ideas! That is so cool!

Edited by: BEATLETOT at: 12/21/2016 (10:33)
I'm 4'10.5". A normal BMI for my height tops out at 119.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EST


 current weight: 132.2 
 
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12/20/16 10:46 A

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Today is my day 9, Select an exercise plan. I am limited in the exercises I can do due to recent foot surgery. Right after I get dresses I have been doing my PT and OT strength exercises. I plan on adding doing sit-ups as fast as I can after doing my legs.

On February 1st my gym membership resumes. I plan on going after I finish my morning house work. I did this once before and it worked well when I stayed in routine. I plan to attending a morning class 2-3 times a week. I will have to rearrange my current schedule at that time to move the time I am on spark people to afternoon or the evening.

Everyone have a great day.

Lori

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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12/18/16 4:53 P

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I loved the spontaneous "be the last person to finish the meal" competition that ended with smiles!
Good for you!
emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/18/16 3:58 P

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You did a great job of limiting your non-planned eating. Eating slowly and mindfully at a party is amazing.well done.

Potluck parties are the hardest eating out experience for me. I really need to go to those parties prepared for battle. I always eat something before I go to the party so I am not hungry when faced with the buffet and party atmosphere. I eat a salad or a high fiber fruit like apples or berries before I go. Fresh fruit is usually not available there so it fits right in with the healthy choices for me.

My weakness would be the appetizer offerings especially the crackers and cheese. Cheese is one of my trigger foods. I love quantities of cheese. I can only allow single serve cheese sticks in the house even when it's for a recipe. I don't like sweets so desserts rarely trouble me. Yeah, I'm odd that way. Beck suggests telling the person passing the plate, "not right now, thanks." That achieves the desired results but offends no one.

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12/18/16 12:41 P

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Day 7 completed. It took me two days. I usually do not have sweets etc. in the house. Being near the holidays, we do. My sister agreed to keep the goodies in her room. I

I went to a holiday party last night. I did have lots of raw veggies and some cheese and crackers. For dessert, I had one cookie. The meal was prepared without sauces or gravy on it. It was all on the side.I put a reasonable amount of food on my plate, It was not heaping as usual.

I was the second last person to finish eating. It seemed that we were both trying to be the last one finished. She won by one bite. We both left food on our plates. Smiles were exchanged, I did not know her before the party.



TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
40,000
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47,499
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12/18/16 3:43 A

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It is so nice of you, Roberta, that you are grateful for all the good things you have,
these are really great.
The issue with the car is annoying but you are safe and warm!
emoticon

Today I dine with my best friend at a nice Greek restaurant, picked my choice from the online menu: grilled fish fillet with vegetables steamed in butter, and a half glass of red wine. Estimated calories and nutrients. I guessed they cook with a lot more butter and olive oil than I do.
Will bring my Stay in Control When Eating Out response card with me, and remember: no bread, no starters, no soup, and I will not touch her leftovers.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
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CAROLSMOM1's Photo CAROLSMOM1 Posts: 4,709
12/17/16 10:13 A

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At 7:57 am, it was 3 deg. My car has not been moved for weeks, so the battery is probably dead and radiator frozen tight! There is absolutely nothing I could have done to prevent that. The rental garages here are not heated, but do give some protection from dust and hail. These carports don't do much to protect the cars, but I should be grateful for them. Oh to live in a house with lots of room and an attached garage! Oh, well, that is a dream.

I am grateful for this warm apartment, a great management staff, and delivery services.
Stay warm. Stay safe. Hugs, Roberta

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Give what you want to receive.
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Roberta


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12/16/16 10:52 A

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I am slowly getting back into Beck--mostly mindful eating now. BUT I started using the body composition scale two days ago, and just doing that alone, the body has shed 2.4 pounds. I know, it is probably all water, still it is encouraging and motivating. Body age went from 77 to 75, and I am 90! WoooooHooooo!
emoticon emoticon

Now if the Visceral fat level would start moving down . . . ! So, I . . . Pre-ordered:
The Lose Your Belly Diet: Change Your Gut, Change Your Life, by that good looking Dr on The Doctors.
Kindle Edition, Sold by Amazon Digital Services LLC

Edited by: CAROLSMOM1 at: 12/16/2016 (11:05)
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Give what you want to receive.
Profile Image is "Wisdom & Patience."

Roberta


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12/16/16 9:54 A

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Hi everyone,

Thank you for the encouragement. I just wrote in the thread looking for a diet coach. Last time I was able to lose weight I had a diet coach without even realizing it. I know that is very important.

I been reading my reasons to lose weight often they are all around the house. The response cards are also very helpful. Did better sitting down to eat.

Today I am doing day 7 to get organized.

Everyone have a great day and stay warm.



TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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12/16/16 2:50 A

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emoticon
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
IMAGINE-THAT's Photo IMAGINE-THAT Posts: 540
12/15/16 6:36 P

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You are doing so well Lori! Congratulations!


Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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12/15/16 10:05 A

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I did much better sitting down to eat yesterday, I did not sit at the table at all meals. The hard part is dinner. I sit in living room in evening. Breakfast and lunch I sat at the kitchen table. I did not eat anything standing up.

Giving my self credit has helped my mood. Reading the reasons to lose weight is giving me direction. I am strongly considering using sparkpeople for a diet coach.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/14/16 3:27 P

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Great job giving yourself credit.

Sitting and eating slowly is hard. Break it down into smaller parts. Create a pretty spot for yourself at the table. Placemat, napkins, decorative items, flowers. Make it a really special place you'd look forward to sitting.

Eating slowly can be done in smaller time chunks. Remember being a little kid with a piece of hard candy. You tasted it, moved it around your mouth and then you bit it to get the maximum flavor burst from it. After 3-4 bits yours was gone. Your friend was still sucking away at her candy and you were jealous. You can change that with this lesson.

Cut your food physically or mentally into quarters. Look at the clock and know you have to wait 5 minutes before you can begin to eat part two. You can gobble part one quickly and just sit there or you can eat each bite slowly so that the time is gone when the food is gone. Don't forget to stop, put your fork down and drink some water. You will learn to enjoy the taste, texture and flavor more deeply and it will be more satisfying. Stop and look at your pretty table setting. Look out the window. Think where your food grew. Be grateful we have so many food choices. Now take that next bite. Tastes good doesn't it!

Remember food eaten quickly and not tasted counts as calories. What a loss.

You diet coach can be anyone you feel comfortable talking to about your feelings. Friend, neighbor, spouse or one line buddy. You can use SP and this team if you are willing to post your feelings in a blog. The SP feedback is great coaching.

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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
12/14/16 3:03 P

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Hey Lori,
Sitting down to eat is/was a big bug-a-boo for me, too, and I still find myself missing that challenge sometimes. Don't stall out there. Move on, and keep working on this one as you take your next steps. You don't have to perfect one day's topic before moving to the next, thank goodness! Don't deny yourself the good lessons of Days 4 thru 42. In fact, those lessons may help you with eating slowly, sitting down.
Keep at it!!

**Kathleen
___________
2 Peter 3:9


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12/14/16 10:11 A

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I did not do well with sitting when eating or eating slower. Today's assignment is to meet with your diet coach. I do not have one. Today I am stalled at sitting down and eat slowly.

I am doing well in reminding myself to give credit.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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NELLJONES's Photo NELLJONES SparkPoints: (400,448)
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12/14/16 6:17 A

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You don't review your day to criticize, but to analyze. Football teams go over the game tapes looking at both the great plays to see what they did right so they can do it again, and the bad plays to see how they can prevent them in the future. We armchair quarterbacks criticize, and it feels good, but it does nothing to improve the game. That cold coaching eye on the tapes is what helps move forward to the next game and the next season.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/14/16 1:12 A

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You are doing more right than you thought. We all are.

It takes an amazing amount of work to be successful. Criticizing our journey is so easy. For many people, learning to give ourselves credit takes practice.

Think about how much time and energy you expend doing the basic steps like Plan, weigh, measure, sit, track and monitoring our thoughts. Make sure the amount of credit you give yourself is equal to that amount of work. You deserve it.

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12/13/16 2:29 P

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Yesteady I gave myself credit. I do more than I thought right. I am continuing today. I ate most of the time sitting.

Today I will eat slowly and mindfully thru the day.

Have a great day everyone.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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KBSPARKY's Photo KBSPARKY Posts: 125
12/13/16 11:45 A

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positivehope -- love this from your update below !

"Credit powers our journey. When we feel powerful we are more powerful. It really works "

x


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12/12/16 2:40 P

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emoticon Lori!
It feels great to know you made so many positive choices and stayed on track.

I take the opportunity and give myself credit for eating what I planned, for turning down sweets served during our meeting (everybody else was eating), and now for making a plan for tomorrow and completing my checklist.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/12/16 2:24 P

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Can't tell you how powerful and necessary giving yourself credit is. When we first started SP, we were taught to spin the wheel every day, track those glasses of water, plan healthy meals, make an effort to move more, etc. The more I noticed those accomplishments, the prouder I became. After a week of doing those things, I stepped on the scale and was thrilled with my weight loss. It was like being on a high.

After a while, we forget to notice accomplishing those tasks. They become just tasks, the work of the journey. The journey gets to be hard work. You know where this goes.

Taking credit for all the new behaviors that Beck teaches us is the same. Wow, we are amazing. We are doing well. There we are on a high again. Beck wants us to learn to give ourselves credit in a sustainable way so we continue to feel energized.

Give yourself credit for reading Beck, identifying sabotaging thoughts, creating helpful thoughts, blogging, posting, eating seated, noticing every bite, etc.

You can use a counter app to do this. You can use a jar and pennies, put a penny in for every step you take.

Credit powers our journey. When we feel powerful we are more powerful. It really works. This changed everything for me.

As written by you.
Yesterday, I sat for breakfast and lunch. I ate dinner and my snack in the living room.

Rewritten by me.
Yesterday, I ate breakfast sitting at the table. Credit Cha ching!
I ate lunch sitting at the table. Credit! Eating seated does help me notice my food satisfaction.
I ate dinner in the living room. Unplanned location. Giving myself credit for noticing my behavior and recognizing that I need to reinforce this step.
I ate my evening snack in the living room. Giving myself credit for noticing my unplanned behavior. Need to revisit my response card and strengthen my helpful thought. I will apply this plan and see if my results improve. Credit for making a new plan. Cha Ching!

The power of credit is that it changes how I feel to the positive. emoticon

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12/12/16 11:22 A

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Monday, a fresh new week.

Today is my day 4. I will give myself credit. I criticize my self often. Did not realize this till reading the chapter. I may have to spend more than one day on this.

Yesterday, I sat for breakfast and lunch at the kitchen table. I ate dinner and evening snacks in living room. This needs more work, I can do it. emoticon

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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IMAGINE-THAT's Photo IMAGINE-THAT Posts: 540
12/12/16 6:31 A

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Fantastic start Lori! Yay! emoticon

Wishing everyone a great day!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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12/11/16 12:22 P

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Today is my day 3. I plan on eating everything at the kitchen table. I changed my response cards to sound more positive to me. My response to sitting when I eat reads

I do want to stop eating while standing

When I sit to eat I enjoy my food better, It will be more satisfying.

I have a very large list of reasons to lose weight. I shorten the list to

I want to feel better Physically
I will accomplish a goal
I want to take less medication
I will be less self-conscience

My big list will be visible, shorten list seem more appropriate at this time. I placed them in different areas in the house.

Everyone have a great day.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/11/16 1:46 A

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I look forward to your posts as you read through Beck. There a great reminders in there for all of us.

Welcome Roberta!

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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
12/10/16 6:04 P

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Welcome to the team, Lori! emoticon

Roberta - good sleep helps EVERYTHING!! I'm glad you're finding your program helpful. emoticon

**Kathleen
___________
2 Peter 3:9


CAROLSMOM1's Photo CAROLSMOM1 Posts: 4,709
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I am inspired by all these posts! I have been totally focusing on a new sleep program that so far is working for me and now focusing on making all the TO-DOs a habit. I will soon be back working the Beck program. Congratulations to all who have shed the pounds with Dr. Beck.
emoticon Roberta

Edited by: CAROLSMOM1 at: 12/10/2016 (09:36)
For instant feel good, SMILE.
Give what you want to receive.
Profile Image is "Wisdom & Patience."

Roberta


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12/10/16 6:18 A

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Welcome Lori! The tools in the Beck book really work!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 6.7 
 
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,614
12/9/16 11:10 P

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Welcome Lori. When I read the 1st chapter I thought no way too easy. Beck fulfills those promises. Glad you are along on this journey.

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12/9/16 2:42 P

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Hi Lori, welcome to the team, I'm glad you are here with us!
emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
SPLORI's Photo SPLORI SparkPoints: (40,483)
Fitness Minutes: (8,558)
Posts: 1,371
12/9/16 1:24 P

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Hello everyone,

I am new. I have the pink books and I am starting today. Looking forwards to learning the program.

TOPS Hug
Lori

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


Total SparkPoints: 40,483
 
40,000
42,499
44,999
47,499
49,999
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KBEHNKE81's Photo KBEHNKE81 Posts: 9,341
12/8/16 8:05 A

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Welcome, Lynn!
The techniques in the pink book have been invaluable to me, not only in dealing with eating and exercise challenges, but in numerous other challenging areas of my life. Welcome to the team. I wish you great success!
--Katlheen

**Kathleen
___________
2 Peter 3:9


KRISZTA11's Photo KRISZTA11 SparkPoints: (91,840)
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12/8/16 3:18 A

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Hi Lynn, welcome to the team!
I too recommend the pink book to start with, it is easy to follow and breaks down the process into small steps
I didn't read the blue or the green book, but some members who started with them didn't find them so easy to follow as they have longer chapters and also build on skills learned in the pink book. Members who read the pink book first usually find the pink and the green book helpful and enjoyable.

Here is the thread with the links to the day 1-42 threads:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x647R>33921


to our most recent group reading of the pink book:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=2869x10071xR>65275274


and to the latest group reading of the blue book:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=2869x10071xR>62778849


There was no group reading on the green book yet.

I hope you will enjoy reading and practicing!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


279 Maintenance Weeks
 
0
70
140
210
280
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Other Beck Diet Solution General Team Discussion Forum Posts

Topics: Last Post:
BECK BLOGS! Links you might like! 11/12/2016 2:53:56 PM
What diet did / do you use? 8/20/2016 12:17:48 PM
D42+: When to Stop Losing and Start Maintaining? 11/13/2016 7:12:55 AM
Day 37: Reduce Stress!!! 11/9/2016 1:45:03 AM
Day 24: Deal With Discouragement 10/27/2016 8:27:49 AM



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