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JUNEPA's Photo JUNEPA Posts: 13,628
3/30/19 7:43 P

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I find some of the skills I learned from Beck to be very helpful

- pre-planning menus, which I used to be very very bad at, but now they really help me not make wrong choices when eating because I have already decided yesterday.
- sticking to the plan - no choice
- get back on track right away, don't magnify and continue a wrong choice

And as always, while doing a Beck Trek, I rarely feel discouraged, I feel mostly highly motivated, but can't keep that level of motivation all year, feelings of discouragement will come, and I am improving the tools I use to counter the blues and continue to act in a healthy way.


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


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,947)
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3/26/19 10:35 P

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I had clinical depression for many years, but am stable after a course of cognitive behavioral therapy and ongoing drug therapy. Still there are days when I wake up knowing it's going to be a difficult day. Sometimes this feeling lasts for several days, sometimes longer. I'm actually beginning to think that I may be affected by the lack of light during the winter.

CBT helped me so much that when I realized the Beck team used the same principles, I believed that I would be able to successfully use this programme to lose the remaining 15 lbs. to reach my goal.

I joined SP in 2011, and lost 20 lbs. fairly quickly. Taking off the last 15 has been difficult, and I've been discouraged many times when I didn't lose weight, or when I regained some of the weight I had lost. But when I'm honest, I know that I wasn't following the programme carefully. I wasn't tracking my food honestly; I wasn't exercising enough, and I was binge eating sometimes, especially if I'd had an argument with my DH.

I've learned that I'm the only person who is responsible for my success or failure. I'm learning not to blame other people, or events.

I accept the fact that I will be disappointed with my results sometimes. When that happens, I need to focus on my successes, and on following the programme exactly until I start to lose again. emoticon

Gail




Gail
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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,478
3/25/19 12:48 P

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emoticon Beck day 24 ~ Deal with Discouragement

this is a good time for this lesson for me. it has been a struggle since the feasts/celebrations in Feb., and I am still struggling this week... I do not know why this struggle is enduring so long... perhaps it is the post-honeymooners phase, since I restarted last August. It is making me tired and I feel like quitting, but I refuse to quit... I have narrowed my focus to what I can do today, right now, this choice. I am doing things each day that help my body and lift my spirits, like this study. I am trusting the process and trusting that as I continue to walk the talk, my motivation will bubble back up from deep down inside of me and it will feel easier again. I look forward to that... Thank you for sharing the journey with me. Onward.



When the world says “Give up,” Hope whispers ‘Try it one more time.'


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MISSRUTH's Photo MISSRUTH Posts: 4,966
3/25/19 11:43 A

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I'm gonna go ahead and post today (3/25) even though this was yesterday's lesson. I was feeling kind of puny yesterday and while I read the lesson, I didn't give it that much thought.

There are a couple things I try to remember when I'm feeling discouraged. The first one is "I don't have to live the entire remainder of my life, today. I only have to do today, today". And if the whole of today seems like too much-- "Just do the next right thing". Usually if I get busy doing the next right thing (whatever that happens to be) I get out of wallowing in feeling overwhelmed and discouraged.



Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/25/19 9:55 A

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Day 24: Deal With Discouragement
I am reposting my response from last time through the book. I have to get through a lot of things day to day and just move on.

I'm 50+ and going through menopause. My emotions are all over the place. Sometimes I need a good cry to release everything before I can move on.

Tracking my food has actually became a stabilising factor in my life and gives me a sense of control. I can't control everything in life but I can control what I put into my mouth. I am not completely compliant every single day with my intake. Sometimes I am over or under my calorie range but I am very compliant with my nutritional tracker.

Striving for strength and balance in mind, body and spirit!!

-Christi


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,972)
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3/25/19 6:46 A

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It does seem to be about focus, doesn't it? Getting caught in a whirl-wind of negative because just one thing went wrong.
I think that giving yourself credit helps here. Somehow being able to step out of the negative and saying instead, but wait - look at what I have managed.
This weekend I managed to maintain my weight. I'm not sitting at Monday with an extra kilogram on the scale. Right now, that's progress for me. Yet, I feel discourage because the scale hasn't gone down!!
Focus on what I did manage. I managed to maintain. Give myself credit for that.
And log on to spark people, read blogs and catch up with how others are doing.

Sunshine20113
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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3/25/19 3:06 A

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Hi dear team,
I just realized I completely forgot to post Day 24 - apologies for missing this important day!
Spring is here and I spent more time outside than planned, but still can't believe I forgot to post!
Thank you @JMARIES51 and @OLIA_NA for looking up the message board and posting anyway, I appreciate it!

Day 24: Deal With Discouragement chapter:
Everyone has difficult times during weight loss,
and this chapter gives us helpful ideas on how to not panic when it happens.
It is normal to have doubts be discouraged at times - but it is not OK to let these thoughts overwhelm us!

"When you have discouraging thoughts, you have a choice.
You can allow them erode your motivation, give up and abandon your goal.
Or, you can vigorously respond to these sabotaging thoughts, feel better, become more motivated, and continue to work toward your goal."

Remember, dieting does get easier!

What do you think?
Please share your thoughts here!

emoticon
Attention: white waters ahead!!!
The next 3 days of the program are the most difficult - it is downhill after that!
Day 25-26-27 deals with identifying thinking mistakes and sabotaging thoughts, analyzing our personal sabotaging thoughts and creating personal helpful responses.
Don't worry if these chapters take more than one day to master these steps - for me it took more for sure!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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JMARIES51's Photo JMARIES51 Posts: 3,105
3/24/19 9:55 P

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When I get discouraged or disappointed I take out my advantage list and read it. And I come on here to Sparkpeople and read some blogs. If that doesn't get me out of my funk, I listen to some podcasts and so far that has always helped me get my mojo back.

I have made a decision this time around that I am not giving up on me. So I continuously reaffirm that commitment daily. I think this really helps to prevent or at least lesson the discouragement that I used to feel when I got a few weeks behind me on a healthy plan. My whole mindset is different now. I know this is how I am going to be eating and exercising for the rest of my life and I know that results may be slow. But my motivation is to increase my NSV's by increasing my strength and endurance in exercising and keep working on my plan everyday.
My response card is: I know sometimes I get a bit discouraged, but that is only because I am thinking into the future instead of just taking care of today. Take a look at all my NSV's and I know my healthy plan is working. Being healthy and active and having a good relationship with food is the goal I am working so hard to achieve. And it is now my way of life.








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OLIA_NA's Photo OLIA_NA Posts: 96
3/24/19 6:44 P

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Discouragement is an easy emotional trap to fall into, especially if there is no or very little progress. On days like this I just try to empathize with myself a little bit more and remind myself that yes, it is very difficult to change my lifestyle, yes it is very hard work, yes it requires a lot of time, but it's all worth it in the end. I've seen the results once and I will see them again, I just need to keep practicing and taking this one day at a time.

THE_FAE's Photo THE_FAE Posts: 662
3/3/19 10:35 A

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I was feeling discouraged yesterday.
and this morning read the chapter about discouragement. timely!

I felt like ... it isn't going to work. I felt bummed. then I found something else to focus on so I didn't spiral.

this morning I read chapter, and thought back. i realized I didn't feel like it all day. but I sure wallowed in that few minutes really well.
so, what to do with that discouraged feeling? don't go into the future. get through the day.

be scarlet o'hara ... after all tomorrow is a different day!

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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AURA18's Photo AURA18 Posts: 10,923
1/24/19 5:17 A

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emoticon
Courage to keep going when scale is s-l-o-w. It takes time to learn new skills. DH helps with meal planning, shopping and cooking. Now that's progress!
emoticon by sharing tasks when our family has a bump in the road to get past.
Maintaining u.nu/x0mi u.nu/y3wl u.nu/60cg
Meditation u.nu/-z8r u.nu/lb-v u.nu/jvfi u.nu/l0gq

Edited by: AURA18 at: 3/24/2019 (09:30)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
BECKIKORN's Photo BECKIKORN SparkPoints: (8,622)
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12/12/18 10:16 A

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I think its great to think about it as a whole like the chapter and people on this board have discussed. It wasn't a bad day- it was a few minutes. It wasn't that I suffered all day on a diet- if you add it up- things were content more than they were bad. I think focusing on the day is a good idea. I spent too much time thinking about the future. I think- "Well, if I go off track today- I will start again tomorrow". or "If I don't lose my goal weight this week,(Christmas ya know!), I will start this week's chapters over again next week". I'm always thinking about the next thing and not taking care of the present. I need to focus on today! FYI- at my work they just announced "We have the all day Christmas party going on in the classroom- we have chick-fil-a and donuts left". Pray for me!

Becki

broadcasting somewhere near the middle of Texas


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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/28/18 7:22 P

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Beautiful quotes and very helpful for me today. Thanks.
I know what I have to do, i know what i should do.

Edited by: 36BEATRICE at: 10/28/2018 (20:19)
Rachel



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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/28/18 6:50 P

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Loved everyone's answers. It seems so easy to get discouraged. When I think of weight loss and subsequent maintenance as a "rest of my life" endeavor, I just want to throw my hands up in the air and find the closest cookie! But I can tolerate, and even excel, at today. JUST today.




Edited by: WARRIORSUE at: 10/28/2018 (18:53)
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
10/28/18 11:39 A

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I'm 50+ and going through menopause. My emotions are all over the place. Sometimes I need a good cry to release everything before I can move on.

Tracking my food has actually became a stabilising factor in my life and gives me a sense of control. I can't control everything in life but I can control what I put into my mouth. I am not completely compliant every single day with my intake. Sometimes I am over or under my calorie range but I am very compliant with my nutritional tracker. Day 284 and I have logged every single breathe mint.

Edited by: TNCOUNTRYLIFE at: 3/25/2019 (09:50)
Striving for strength and balance in mind, body and spirit!!

-Christi


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KRISKECK's Photo KRISKECK Posts: 1,232
10/26/18 5:23 P

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I get discouraged when I look at all my hard work and see zero results. But I've gotten better at putting that discouragement into perspective and not using it as an excuse to binge or overeat. It is a matter of reminding myself that if I keep on track, I will succeed, whereas if I give in, I'll continue to gain weight. Which do I want?

Kristin
Maryland USA
Eastern Time Zone

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




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GOCALGAL's Photo GOCALGAL Posts: 5,124
10/24/18 8:41 P

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I need to focus on this lesson. It is a good one. It is so true that the time spent struggling really is a lot less than I think. It's mostly limited to before and after dinner.

Thanks for all of your great posts. They are all encouraging and help me keep up with the daily lessons which are so helpful. Slenderella expressed a lot of how I sometimes feel with "never a vacation".

I'm dealing with some discouragement because I thought I was safely into a new, lower "decade" in weight maintenance but slipped back up and over into the old one. Bah Humbug!

I know we just had a lesson on Weighing In where Beck said 2 lbs up or down is normal but still it's disappointing. Quitting is not an option and this has happened in every "decade" I've ever been in. I will keep with the program and eventually see results.


Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,481
10/24/18 2:11 P

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I think we all face discouragement sometimes. I thought her suggestion to look at how often we are NOT struggling or discouraged was helpful.And the constant giving ourselves credit for taking positive steps is helpful also. Progress can be measured many ways -- not just by the scale (which doesn't move as quickly as I would like).

Alison


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AURA18's Photo AURA18 Posts: 10,923
10/24/18 12:48 P

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Day 24: Deal with discouragement - stop dwelling on cravings & gains. I get overwhelmed by the whole process. Taking steps to minimize workload by getting unplanned foods out of sight! Morning routines are focused but evenings my mind wonders. Video similar to Beck's tasks: "pen to paper - evening habits u.nu/jt-9 "Tip: cool shower before bedtime. Cabin up-north we took hot saunas then jumped in cold lake to sleep better.
"Carb timing - insulin sensitivity u.nu/znmh "
"Benefits of negative ions" u.nu/q6rj
emoticon Notice nature: hear birds, smell pine trees, touch earth with bare feet
emoticon emoticon emoticon emoticon

Edited by: AURA18 at: 1/24/2019 (20:29)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
SUSAN_CDN's Photo SUSAN_CDN Posts: 614
10/24/18 11:57 A

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It's so easy to get discouraged, and when you do you want to give up. Been there, done that! It feels miserable. Would I rather feel miserable, or would I like to feel that very excellent feeling of getting back on track and feeling proud of myself for making good choices? That's an easy decision. Don't fool yourself. Sometimes I think I've been so "good" all week and haven't lost weight or I've gained and it makes me feel like I'll never lose weight. But when I really think about my week, I realize I was actually only somewhat good, and there are things I could improve if I made more of an effort. Resolve to give it your best!
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/24/18 9:58 A

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One thing I do when I'm discouraged is remind myself I committed to doing this. I don't have to like it all the time, I just have to do it.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (362,152)
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10/24/18 9:46 A

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Discouragement has been a big issue for me. Weight management takes such a continuous effort. You never get a vacation from it -- at least not without consequences. Despite the unrelenting nature of fighting the weight battle, Beck is right. If you add up all the difficult minutes and hours it is far less than it seems when you look back. Most of the time it is just a few minutes of struggle I must endure and conquer in order to get all those advantages I'm spelling out in my blogs these days!!


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/24/18 9:18 A

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Feeling pretty unmotivated today, found the best answer in Day 24 : "Focus on what you can do today". I have already written my food plan for the day (done last night) and will do my walking and exercises today even if i really do not feel like doing them.
As the Overeater Anonymous saying goes :"Just for today"
Have a good "today" folks.

Rachel



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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/24/18 6:56 A

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Discouragement is my issue. I have been injured twice since I first read Beck three years ago and reached my goal weight. Because of the injuries I could not exercise. It is a fact that for me I can't lose weight or maintain if I am unable to exercise. But that could have been a limited weight gain of 5 pounds until I healed. Instead I got discouraged and overate especially sweets and I regained 20 pounds. That 20 pounds is now making it harder for me to heal from my last injury. It is a vicious circle I have been on, all because I get so disheartened. I am still dealing with an injury now. But I am losing weight and healing from the injury is an additional motivator.

This team reading is a real help. I'm not sure I would be so focused and really enjoying the whole program if it was not for the the fun of the group. Today I passed my scream weight going in the right direction. Progress

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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10/24/18 3:21 A

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Day 24: Deal With Discouragement chapter:
Everyone has difficult times during weight loss,
and this chapter gives us helpful ideas on how to not panic when it happens.
It is normal to have doubts be discouraged at times - but it is not OK to let these thoughts overwhelm us!

"When you have discouraging thoughts, you have a choice.
You can allow them erode your motivation, give up and abandon your goal.
Or, you can vigorously respond to these sabotaging thoughts, feel better, become more motivated, and continue to work toward your goal."

Remember, dieting does get easier!

What do you think?
Please share here!

I love the piece about adding up the difficult minutes and hours - and compare to the hours we didn't even think of dieting, or found it easy and effortless
In my case it is certainly true that the difficult times add up to maximum 1-2 hours per week - as long as I follow my plan and practice my skills.
The other key point for me is that I don't have to do this for weeks, months and years... the only moment I actually can DO anything is the present moment. No wonder dieting for many weeks (months, years) feels overwhelming, because I cannot control future indeed.
But I can always choose to make positive choices now, in the present.

emoticon
Attention: white waters ahead!!!
The next 3 days of the program are the most difficult - it is downhill after that!
Day 25-26-27 deals with identifying thinking mistakes and sabotaging thoughts, analyzing our personal sabotaging thoughts and creating personal helpful responses.
Don't worry if these chapters take more than one day to master these steps - for me it took more for sure!

Edited by: KRISZTA11 at: 10/24/2018 (03:24)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
8/5/18 3:25 P

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Thank you, Kriszta! You're such a good cheerleader.

emoticon emoticon emoticon

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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8/5/18 11:57 A

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Great thinking! I'm glad you remembered your skills and your plan B,
and didn't go off track completely - I imagine it feels a LOT better!
The hot weather, the dental procedure's aftereffects and "I don't wanna do this" can generate strong sabotaging thoughts.
You deserve a lot of credit for managing this so well.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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440
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
8/4/18 8:52 P

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Today was the first real day when I was tempted to just toss my diet out the window and eat a bunch of mac and cheese and ice cream. I'm tired of not being able to really chew (had a molar pulled), and it's 90+ degrees here, and I'm just feeling, I don't know, petulant. Anyway, it's too hot to cook, but I have already decided that while my 2nd diet is an option, going completely off my diet isn't. So I went to the store and got some compromise foods, along with some fruit, some snack bags of lupini beans, and a big bag of baby golden potatoes. (The compromise foods: soy yogurt for creaminess; frozen fruit bars for ease of eating without cooking.)

I'm glad I could call on my Beck techniques, my past success, and the knowledge that I would be logging my food in order to help me choose wisely. Plus, I have my eight-week weigh-in tomorrow and I'd love it if I could avoid backsliding on the weight-loss.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
7/16/18 12:43 P

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Striving for strength and balance in mind, body and spirit!!

-Christi


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/16/18 12:22 P

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Christi, I think you should give yourself credit for doing this with such a huge obstacle in the way. I am pretty furious that your partner is making things hard for you, but I know that when we start to get healthy, it sometimes threatens the ones we love. My ex thought I would leave them if I got thin. Turns out I left because they were too difficult to live with.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
7/16/18 12:05 P

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Day 24: Deal with Discouragement

Finding Encouragement

1. Read ARC
--remind myself why diet and exercise is important and why I am choosing to make a lifestyle change.

2. Add up the difficult hours. I spend more time on this then I should have to!
---My husband is non-supportive and is always complaining about diet and requesting foods he knows does not fit into my program. I am doing this for me and not him. The more he tries to sabotage me the more determined and stubborn I will be!

3.Focus on what you can do today.
--One day at a time. "I know I can do what I need to do today..."

4. Look at my progress pitchers. I have came a ways but still have a ways to go.


Edited by: TNCOUNTRYLIFE at: 7/16/2018 (12:16)
Striving for strength and balance in mind, body and spirit!!

-Christi


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7/16/18 3:29 A

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/16/18 1:11 A

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Day 24: Whenever I feel overwhelmed or discouraged, I will:

1) Remind myself that I only have to deal with this moment, not forever.
2) Blog or otherwise journal about the reasons I'm doing this.
3) Look at my weight-loss chart and enjoy the happy knowledge that the general trend is downward.
4) Read something by one of my diet gurus (Beck, McDougall, etc.)

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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AURA18's Photo AURA18 Posts: 10,923
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Edited by: AURA18 at: 1/20/2019 (10:53)
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JMARIES51's Photo JMARIES51 Posts: 3,105
4/23/18 10:53 P

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Day 24 Deal With Discouragement

I am all set and ready to deal with discouragement. I will:

1. Read my ARC's
2. Talk with my bestie Sparkfriends
3. Blog about it
4. Read other blogs here on Sparkpeople about how they have moved past a difficult problem.
5. Reread the Beck book -- as I am doing right now and have a refresher course
6. Read through my long term plan and think about how my life is changing with getting healthier and being in control of my eating.






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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,947)
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4/13/18 11:00 P

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BECK Day 24 - Deal with Discouragement

Discouragement is part of life. The challenge is to recover as quickly as possible, and to realize that it usually lasts for a relatively short time.

Planning ahead can help avoid discouragement.

Gail
Southern Ontario, Canada
Eastern Time Zone


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DIROB57's Photo DIROB57 Posts: 2,909
3/25/18 4:40 P

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Posting Day 24 late....

I'm at maintenance weight now, but I remember very well at one point in my journey being discouraged that I was working very hard and not losing weight or losing very slowly. I finally came to grips with the fact that losing slowly is better than not losing at all! I decided to be content with being a 'turtle' instead of being discouraged!

I also realized I was putting a lot of stock in how many calories my fitbit said I burned rather than looking at the results. Once I realized my fitbit was overestimating my calorie needs, I did something about it because how much I ate was in MY control. I began to lose weight more consistently when I cut a few calories off my daily intake. It is very common for trackers to not get a person's calorie burn correct...after all, we are individuals and a tracker is only estimating!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,728)
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3/25/18 1:25 P

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Day 24,

Your comments really help me see. Some of you are at your goal weight, have lost over 100 pounds and still, you have to read your ARC cards and contemplate what is working and not working.

This helps me see that even though I have 80 pounds to lose, it will not get easier when I do. I will always have to stay on plan. It's not like when I was 12 and walked/ran everywhere and could eat whatever I wanted - mostly sweets.

No. Those days are over. Thanks for the insights.

Linda

Lindainalabama
Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,714
3/24/18 8:56 P

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I admit, my excuses for the many failed attempts of getting in shape was often; "life happens." Case in point, I injured my back in December 2016, one week before Christmas. I had lost 50 pounds that year and I was about 5 pounds away from my goal weight. I also ran 25 to 35 miles per week before the injury. It was over 3 weeks later when I could finally walk without crutches or a walker. When I got on the scale I'd gained 12 pounds. I was emotionally crushed.
After a few days of wallowing in self-pity, I logged into SparkPeople, refocused on the things that help me improve my health and wellness (including the lessons I learned with Becks Diet Solution and this team) and started some pretty intense physical therapy. By February 2017 I had lost 12+ pounds and reached my goal weight. Yes, life happens, it's so unfair, Murphy's Law rules the day, and somebody else wins the lottery--but life goes on nonetheless. Staying healthy definitely helps one to deal with the rough spots.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
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3/24/18 4:03 P

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nal_individual.asp?blog_id=6475474


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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3/24/18 1:00 P

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Hmmm ... dealing with discouragement

I was full steam ahead for months ... I mean like 6 months plus 4 months of doing pretty good.
Then BAM.

I have been cycling through binge eating which truly upsets me ... coz I am smarter than this. I've had to take a step back and re-evaluate my behaviors and stinkin' thinkin'.

I have been beating myself up with the thought that IF I hadn't lost my grip I would be at my goal this time of year. When I should be thankful that I have found ONLY 30 of the 100 pounds I had lost. It's a new day!!!
emoticon

Cat

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


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SUZYB53's Photo SUZYB53 Posts: 556
3/24/18 8:05 A

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This is so true Krizsta! I am finding that discouragement has a lot of layers. First there is one challenge. Then another day there is another challenge. We set up barriers for ourselves, and so does the world. It's not all under our control. But the opposite is also true, the successes come one day at a time. Get through the first challenge. Then get through the second challenge, and so on. I am feeling some gratification in learning to identify the different challenges. In some ways it feels discouraging. In other ways it feel empowering.

I actually have my response cards set up in two categories in a mini-card case. One category is sabotaging thoughts about day-to-day eating challenges (e.g. standing up, with family etc.). The other category is sabotaging thoughts related to changes on the scale (- either getting depressed or elated about change, and having unhelpful thoughts about either.

I am surprised by how many new challenges and sabotaging thoughts come up. But then again, I also see that I can respond to the them.

This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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3/24/18 4:14 A

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Today's (Day 24) chapter is about dealing with discouragement.
Everyone has difficult times during weight loss,
and this chapter gives us helpful ideas on how to not panic when it happens.
It is normal to have doubts and be discouraged at times - but it is not OK to let these thoughts overwhelm us!

"When you have discouraging thoughts, you have a choice.
You can allow them erode your motivation, give up and abandon your goal.
Or, you can vigorously respond to these sabotaging thoughts, feel better, become more motivated, and continue to work toward your goal."

Remember, dieting does get easier!

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

emoticon
Attention: white waters ahead!!!
The next 3 days of the program are the most difficult - it is downhill after that!
Day 25-26-27 deals with identifying thinking mistakes and sabotaging thoughts, analyzing our personal sabotaging thoughts and creating personal helpful responses.
Don't worry if these chapters take more than one day to master these steps - for me it took more for sure!

Edited by: KRISZTA11 at: 3/25/2018 (14:25)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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2/22/18 2:41 P

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I'm glad you lost weight overall, and yes, most probably it is fluctuation - you will see at the next weigh in.
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
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110
220
330
440
SUZYB53's Photo SUZYB53 Posts: 556
2/22/18 8:44 A

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This thread is very useful. I’ve been feeling disappointed that I didn’t lose this week. And based on daily weighing, I gained another pound. Rationally, I know this is a fluctuation but I also wonder whether I need to tighten up my calorie counting. I’m feeling a little overwhelmed. Deciding to get better information about my calories and following other rules is one set of strategies for me to feel more in control. The other way to feel more in control is to remember the big picture. That I have overall lost weight and learned healthy habits.

This turtle is to remind myself that slow but steady wins the race.


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,972)
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11/28/17 9:35 A

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There are some great comments on this thread. I especially like "think of today today and tomorrow tomorrow". I'm going to hold on to that one.

I also think there is a lot of truth in how we react to things when we are tired. The "desiderata" talks about that: "many fears are born out of fatigue and loneliness". Often if I'm especially distressed I ask myself how tired or lonely I'm feeling and if that may be the root of the problem.

My big issue is feeling overwhelmed. I feel overwhelmed all the time, just with life!

Sunshine20113
Time zone: GMT (+1) British Summer Time


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JUNEPA's Photo JUNEPA Posts: 13,628
11/5/17 2:32 P

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Day 24 - Deal with Discouragement ..... Diminish Discouragement

The rewards of being fit, healthy, strong and at goal weight are so much greater, far outweigh, the discomfort of continuing your efforts.

It is easy to stay on plan when losing weight, and motivation and confidence is high. ( Me right now :) )
It is natural to feel overwhelmed or discouraged at times, it is natural to have doubt about keeping on preplanning your food and exercise for the next day and following your plan. Especially when you feel like you have followed the plan perfectly and you get on the scale and see you haven't lost weight. It is not okay to let these thoughts overwhelm you.
In preparing to deal with off-plan rebellions, I have noticed about myself that small off-plan events are usually due to not paying attention, they are mistakes and it is easy to get back on track. On the other hand full blown binge rebellions usually brew for a while and happen when I don't get enough sleep and subsequently get more easily overwhelmed if other things in my life aren't going well. Usually if I get enough sleep, I can deal with anything, I am indifferent to the triggers that set me off when I am tired. And when I get enough sleep, I wonder why I ever go off plan, it seems silly and illogical. But I know it will happen so I am more prepared for it now that I know the predisposing factors of going off plan and the Beck strategies.


My responses are
- I weigh every day, so I can see what is going on and I accept natural fluctuations of +/- 2 pounds. This is to counter weighing once a week and fully expecting the number on the scale to be down from last week without knowing where I am in the natural fluctuation pattern. When I weigh every day, I don't expect today's number to be lower than yesterday, but I do work to have a down-going trend. I graph my daily weight like the graph on page 173, I have 2 graphs, one for daily weight and one for weekly average of the 7 daily weights. I keep them in a binder placed so I see both pages. I don't expect my weight to go down every week
- I have recently tweaked my food plan( not using the word diet :) ) and have seen a very good result this last week. I will continue with my new food plan and if I stop losing weight before I get to goal weight or I have trouble maintaining goal weight, I will revisit the food plan
- I will follow the Beck advice of the day
----Read my ARC more frequently and rewrite as needed adding any new advantages I hadn't written previously
---Remind myself that following my plan is not difficult most of the hours of the week
---Follow today's plan. Focus on today including writing tomorrow's plan today

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


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JUNEPA's Photo JUNEPA Posts: 13,628
11/5/17 2:30 P

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Day 24 - Deal with Discouragement ..... Diminish Discouragement

double post

Does anyone know how to get rid of double posts?

Edited by: JUNEPA at: 11/18/2017 (22:46)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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BMASSIE3 Posts: 43
10/27/17 7:25 A

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Preparing for discouragement, have marked the pages in the Beck for dealing with discouragement.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit. Monitored fullness after each meal and if I could take a walk.
-Did Sun Salutations this morning and gave myself credit.
-Stayed on plan, No Choice
-Took an unplanned walk today
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards twice
-Prepared for discouragement


QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/25/17 7:29 A

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Everyone's posts here are so helpful. There is a lot of great energy coming out of our trek.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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AURA18's Photo AURA18 Posts: 10,923
10/24/17 8:06 P

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Edited by: AURA18 at: 5/24/2018 (09:32)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KBSPARKY's Photo KBSPARKY Posts: 158
10/24/17 6:43 P

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I read day 24 today! I got a little behind so I skipped to 24 to get on track with the group. I scanned the last 4 chapters last week but want to go back to them.

Meanwhile I remembered that the coming days are a lot of work to think about and Kriszta's reminder below reinforced that. So I am steeling myself for the next 3 beck chaps!

meanwhile I made a "Deal with Discouragement" RC.



x


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GOING-STRONG's Photo GOING-STRONG Posts: 7,117
10/24/17 4:30 P

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Day 24 - Deal with Discouragement

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


Rhonda
Seaside, Oregon

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


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,802)
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10/24/17 1:41 P

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I did this lesson over the weekend ... not remembering it was coming up.

I have lost 100 pounds and life has been difficult since the middle of July with Hubby having a medical hiccup which took allllll our strength and focus to get through. I continued to eat healthy choices ... just too much in quantity. My exercise commitment faltered ... but I didn't quit completely.

Sunday I re-evaluated my comments of "I blew it" "I'm failing AGAIN" and did an inventory of everything I have done RIGHT. Re-read each of my reasons for starting the healthy journey. And refocused on the positive going on in our lives.

It is hard to make changes. It is hard to stay with those changes. But if I do ... my new behaviors with be my permanent behaviors.
emoticon

Cat

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,092
10/24/17 8:37 A

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When facing a tough stretch, it helps me to really think about my response cards and take time to picture specifically what they mean to me. Sometimes I find myself breezing over my reasons when I read them, and they lose their power. When I take the time to go beyond the catch phrase, I find more motivation.

For example, one of my cards says "I'll feel more in control." That means I don't feel compelled to snack when I get home from work. I resist cravings for chips and candy. I control my emotions and keep things in perspective.

And I remember this little ditty: Take care of today today, tomorrow tomorrow.
I'm not sure where I picked that one up, but I like it. It breaks tough stuff down into smaller pieces that I can handle.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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10/24/17 3:35 A

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

Note: the next 3 days of the program are the most difficult - it is downhill after that!
Day 25-26-27 deals with identifying thinking mistakes and sabotaging thoughts, analyzing our personal sabotaging thoughts and creating personal helpful responses.
Don't worry if these chapters take more than one day to master these steps - for me it took more for sure!
emoticon

Edited by: KRISZTA11 at: 10/24/2017 (03:36)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
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110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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6/13/17 3:49 A

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

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 452
6/12/17 9:55 P

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

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


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CHIGGERCANE's Photo CHIGGERCANE Posts: 871
3/25/17 10:07 A

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

Deb
Changing my life 1 step at a time.


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3/25/17 2:45 A

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

Any time spent creating is time well spent!





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GOING-STRONG's Photo GOING-STRONG Posts: 7,117
3/24/17 10:37 P

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Day 24 - Deal with Discouragement

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


Rhonda
Seaside, Oregon

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


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,714
3/24/17 9:36 P

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

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
WALKMAMA's Photo WALKMAMA SparkPoints: (36,690)
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3/24/17 7:51 P

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

Monica

Central Time Zone
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,802)
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3/24/17 5:25 P

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

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

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


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AURA18's Photo AURA18 Posts: 10,923
3/24/17 2:14 P

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emoticon

Edited by: AURA18 at: 1/20/2019 (10:50)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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3/24/17 7:37 A

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

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,802)
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2/14/17 8:47 P

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

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


Cat

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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2/1/17 3:02 P

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This too shall pass, hopefully very soon!
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
1/31/17 11:22 P

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

Edited by: IAMAUNTYEM at: 1/31/2017 (23:25)
8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,022)
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10/27/16 8:27 A

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

Nancy C (Daisy) - Colorado
Life is Good.

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,092
10/25/16 10:49 P

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

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

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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10/24/16 8:08 P

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

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

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

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

She believed she could so she did.
- R.S. Grey
JUNEPA's Photo JUNEPA Posts: 13,628
10/24/16 5:39 P

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

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

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


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JEANKNEE's Photo JEANKNEE Posts: 22,324
10/24/16 3:04 P

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I'm with you Kriszta!

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

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

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

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,689)
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10/24/16 2:47 P

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

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
FUNLOVEN's Photo FUNLOVEN Posts: 2,387
10/24/16 10:53 A

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

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

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

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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JSPEED4's Photo JSPEED4 Posts: 1,701
4/10/11 7:00 A

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

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


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QUEENMINA SparkPoints: (0)
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4/6/11 9:31 P

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

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

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

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



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


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (116,228)
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10/12/10 1:47 P

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

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4



Pat from the east coast


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ANUSCHKA9's Photo ANUSCHKA9 Posts: 6,528
9/18/10 9:43 P

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

Anuschka
PST - San Francisco Bay Area


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

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i get discouraged all the time

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


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

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

Annie
Central Florida-EST


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

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

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


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

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

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


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

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

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

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


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