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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (155,299)
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9/30/13 1:31 P

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Great reframing! Good going, Leslie!

Central Florida, Eastern Standard Time Zone

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


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LESLIE871948's Photo LESLIE871948 SparkPoints: (59,207)
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9/29/13 8:05 A

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I love reading this board because it reminds me of things I know but may be hiding in the back of my mind? I really enjoy feeling hungry. I feel it as "good health". Sick people often lose their appetite. This is something that I deliberately did using cognitive reframing. Boo Yah.

"A woman should be two things, Who and What she wants" Coco Chanel


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (155,299)
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9/29/13 3:29 A

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Many parts of Beck Diet Solution I found very helpful. Identifying and addressing sabotaging thoughts was an approach I had never tried before. Realizing that every time I resist I am strengthening my resistance "muscle" and that every time I give in I'm strengthening my giving in "muscle" helps me stick to my eating plan. I'm still not a great planner, but
beck helped me get in the habit of thinking about what I'm going to eat the night before. I have proven to myself over and over I do better when I have a food plan. I also learned that hunger is not an emergency. I did a lot of preventive eating, just to make sure that I would not experience hunger. Once I learned I can tolerate some hunger it was very freeing.

Central Florida, Eastern Standard Time Zone

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


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OOLALA53's Photo OOLALA53 Posts: 8,370
9/19/13 7:04 P

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The book Feeling Good was meant to help people specifically with depression (but can also apply to issues of anxiety) deal with many of the irrational thoughts that affect their mood and feelings. It identified many of the categories of such thoughts and gave what I felt were very useful examples of how to change those thoughts. It didn't go into the biochemical foundations, but it wasn't meant to. It certainly can't solve all the problems, but just that strategy alone has improved or even reversed the condition of many people with milder forms of these problems and definitely boosted the results of medication. Many other things we ingest can definitely impact our thinking. I always tell members of the Living Binge Free team never to believe any of the critical, mean thoughts they have about themselves after a binge. (Actually, they are never to be believed, but especially then. Too many food chemicals AND simple pairing of previous experiences clouding the issues.)

It was kind of the granddaddy of such books for the public. I'm sure there are many
"children" that have built on it.

It seems rather obvious now, but what we think is pretty tied to what we feel. Of course, many things can affect what thoughts occur to us.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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LESLIE871948's Photo LESLIE871948 SparkPoints: (59,207)
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9/18/13 7:59 A

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I have to say that book "feeling good" was kind of simplistic, but back then that was about all I was ready for. When I read it I weighed over 360 pounds, had a job I hated, a child of 17 who was home again and pregnant after a very short marriage ... Well. Since then I quit that career, became a nurse, began to look into obesity with a microscope, found out about my anxiety disorder.. yeah. There have been a bunch more books that have gone much deeper into the mind body connection, and as a nurse I have personally seen how belief affects general and specific health issues. I keep trying to tell my granddaughter that she gets to decide what to think? But for myself, the journey continues. I love my body today. That way back when book started me on that path and I have loved my body for years now. :)

"A woman should be two things, Who and What she wants" Coco Chanel


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OOLALA53's Photo OOLALA53 Posts: 8,370
9/17/13 7:09 P

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I read Feeling Good, too. It actually has helped at times, but a big career setback about 20 years ago threw me for a loop, and I started meds that I have been off and on since then. But, I have been thinking about applying the strategy for some situations recently.

And I made my food changes during some of the most stressful times of my life. So stress doesn't make me eat. It may make me want to eat, but it can't put the food in my mouth. Only I can do that.

There are defintely ways to affect mood, or even learn to tolerate them more calmly. My spiritual teacher says we can have pain, but that does not mean we have to have suffering. I am much better at letting the moods come and go.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four 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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SUNNYBEACHGIRL's Photo SUNNYBEACHGIRL Posts: 2,254
9/17/13 2:43 P

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Leslie I like the way you put food journal along with brushing your teeth. As I have gotten older I am even more conscientious about keeping my teeth healthy to avoid very ugly problems. Food journals help the maintenance in the same way, keeps all the physical the numbers healthy.

Sunny in Southern California PST

Challenges are what make life full of stress and anxiety and overcoming them is what can wear you out. Stay stong.

Don't stay down, every storm runs out of rain.

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LESLIE871948's Photo LESLIE871948 SparkPoints: (59,207)
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9/17/13 11:29 A

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Re: cognitive reframing. Nell my first reaction to this was No Way that is happening for me I am too busy. Now see, I am retired now. I am so not too busy to do this. This is something I need to try out. Probably keep down the tossing out stuff I don't get around to eating because I forget it is there. So. I shall set an intention to make a planner for hmmm lets see. ... three days. Not too hard, not too easy.

"A woman should be two things, Who and What she wants" Coco Chanel


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NELLJONES's Photo NELLJONES SparkPoints: (215,547)
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9/17/13 9:59 A

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Leslie, I'm with you on the journal, though I call it a Planner. So much of life is unpredictable and uncontrollable. Just because I know what I will be eating for my 3 meals doesn't mean I'll know in advance everything that will happen in between. I can't expect that if my whole day goes as planned, I'll be able to eat to Plan. I can look at my Planner and know to take the ground beef out of the freezer today for tomorrow, or put 6 oz of beans on to soak when I make breakfast. I know that when I reach for the mustard, it will be there. At night I can turn the page and look at the next few days to see what needs to be done so my meals will be ready when I am ready to make them. I do it in black and white on paper because when my mind turns to whirling mush, the answer to at least one thing is there. I don't know about it keeping me in "reality", but it sure does keep me focused on the one thing over which I actually have control.

Nell
Reston, Virginia

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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LESLIE871948's Photo LESLIE871948 SparkPoints: (59,207)
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9/17/13 8:26 A

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One more little thing. The food journal keeps me in "reality". Being in reality is very helpful for maintenance. My head was telling me this past summer that I could stay at my preferred weight and not keep the journal. I had to change my head to "I journal. Just like I clean my teeth, brush my hair... bla bla." I don't MIND the journal, it is a tool to keep me healthy.

"A woman should be two things, Who and What she wants" Coco Chanel


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LESLIE871948's Photo LESLIE871948 SparkPoints: (59,207)
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9/17/13 8:23 A

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I have been looking at this little thread and trying to organize my thoughts, because cognitive therapy was what caused me to turn in a new direction back in 1981 when I could hardly walk from my extreme morbid obesity. I read a little book by David Burns called "feeling good" about depression. I was in my early 30's, weighed over 350 pounds, was in a miserable life situation. I think the first reframing I did was to stop telling myself I was a lazy slob. I started with something like "my kitchen is always clean" Sounds funny, but when that began to work the whole idea blossomed. I joined Weight watchers who estimated my start weight at 365 when their scale began to register my actual weight a few weeks into that. Because this is a really long story I am going to "brief" it a bit, about 10 years ago a therapist diagnosed me with anxiety, and that has been invaluable for helping me to stay near my goal weight. I found that the anxiety was what would cause me to go into depression, then I would seek out help for that, but never learned to deal with what was causing it? Just recognizing "monkey mind" has allowed me to deal with a lot of that and I don't GET depressed so much any more. That said, Moods happen. Life does not stop being difficult at a normal weight. I no longer expect this to be an easy road, but thanks to careful monitoring of my Own mind, I know I can do it.

"A woman should be two things, Who and What she wants" Coco Chanel


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OOLALA53's Photo OOLALA53 Posts: 8,370
9/16/13 7:42 P

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I did not use Beck's recommendations about tracking food, planning all meals and food ahead, nor did I use the goal of weight loss and being thinner, but I definitely used the technique of coming up with specific thoughts to counter the thoughts that came that told me to eat and gave me all the bogus reasons to do it. I was more interested in reducing bingeing and overeating. I used a meal-based plan and restricted extras to weekends. Her thinking techniques were essential in my journey to establishing habits that are mostly second nature now. I used her list-of-reasons (still on my laptop) and response card techniques a lot. And a lot of sharing on Spark and the NO S Diet forum.

BTW, I have now lost about 40 lbs. over the course of 43 months and the fear of not being able to maintain does not haunt me. I have adjusted my eating downward as it became more natural, though I had to exert some effort during transitions. I'm not blase about it, though. Even thin cultures use external forces to moderate their eating.

I knew of many good habits to adopt for years, but my thoughts got in the way. Beck very much helped me with that.

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four 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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VTRICIA's Photo VTRICIA Posts: 1,977
9/16/13 7:18 A

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Several people claim to have invented varieties of Cognitive Behavior modification. I think it kind of arose as a reaction between Freudian and behaviorist models, and what distinguishes it, for me, is a focus on efficacy rather than purity of theory.

The Beck Diet Solution is a work that applies Cognitive Behavior Therapy techniques to weight management, but it is couched in the terms of weight loss. I have started reading it to see where it goes since ongoing maintenance is one of the benefits the book touts.

My own experience with cognitive behavior involved dealing with anxiety disorder including PTSD and OCD. I was also working 12 step recovery for codependency, and it's a little hard to say what then was responsible for my depression going into remission. It could even have been a side effect of getting a lot of junk food out of my life. (I had no concept of calorie density or portion control so I remained overweight.)

My troubles with OCD and PTSD arose around an incident of undereating I went through in 2003. I went to a therapist for a while and also did some reading on my own, mostly How to Control you Anxiety Before it Controls you by Albert Ellis. I learned that feelings are both valid in their own right and not to be taken at face value. I guess you could say I was learning to detach from my feelings, or stop being codependent toward myself. I was very tough on myself because I'd had a psychotic break when my son died in 1992 and I thought the solution was to shut down my emotions, but that doesn't really work long term, apparently.

So that's a bit of my background as I start reading Beck Diet Solution and I'll comment on it here and I invite anyone else familiar with it to comment. I was impressed by their definition of ideal weight but dubious of how proprietary Beck seems about Cognitive Behavior.

Edited by: VTRICIA at: 9/16/2013 (07:49)
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