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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,514)
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10/1/19 3:47 A

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Hi Team, this is the first post of the "Beck Diet Solution (Pink) Group Reading October 2019".
I read the book first in January 2015, and I'm following Beck principles ever since - they really make dieting easier for me.
This is the 7th group reading I lead, I do it every March and October to help Sparkers learn skills that make dieting easier - in weight loss phase and in maintenance.
Some of us do it the first time, for other challengers this is the second or fifth time... we can all learn from each other, and support each other!

Today's chapter is
The Beck Diet Solution (Pink) book
The Program - Chapter 5 - Week 1: Get Ready to Lay the Groundwork
Day 1: Record the advantages of loosing weight.

Our task is creating an Advantages Response Card (ARC), with all the advantages of weight loss, so that we can remember them at difficult times, and make better choices.
We will read our personal ARC twice daily during the 42 days of the program, and even after that.

Please share your advantages list, and tell us about your thoughts and emotions here!
If you need ideas and motivation, you may scroll down to see previous posts.

Remember: we are NOT supposed to start dieting, or make any changes in our food plan yet.
In the first 14 days we will learn skills that make dieting easier,
and we will start making changes on Day 15.
If you are already following a healthful diet, that is fine, just continue what you are doing.

My personal Advantages Response Card:
I have been at a healthy goal weight for 8 years, so my ARC is a little different.

Advantages of keeping up my healthful diet and habits:
- I'm free from cravings and struggles about what & when to eat
- I'm free from hunger 99% of the time
- I'm free from overeating and food coma
- my meals are delicious, beautiful and filling
- I'm strong, energetic and active, both mentally and physically
- I look good in any clothes

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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MJPECK7015's Photo MJPECK7015 Posts: 2,180
10/1/19 3:38 A

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1) To be active in the lives of my grandchildren and great-grandchildren. (I will be active in the lives of my grandchildren and great-grandchildren for years to come, God willing!)
2) To feel better, eliminating chronic aches and pains.
3) To have more energy and stamina, so I can do and enjoy more activities.
4) To be as independent as possible as I grow older.
5) To improve my health indicators.
a. HbA1c
b. Cholesterol
c. Weight
d. Blood Pressure
e. Potassium levels
f. Daily glucose readings
g. BMI


Joann (from Eagle Rock, Missouri, temporarily living in Buckner, Missouri)

"When you know what the reward is, and when that reward is something you really desire, nothing can stop you. Connect with the reason, connect with the reward, connect with the purpose, and youíll naturally move toward it no matter what." Ralph Marston


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BCHARIE's Photo BCHARIE Posts: 11,791
9/28/19 11:30 A

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I'm going to start on day 1 October 1st. I find that I have sort of walked away from some of the principles and need to re-boot!


Charie
Central time zone



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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,514)
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9/2/19 3:17 A

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I is great you have already started, thank you for sharing your advantages lists,
they are so powerful and realistic.
I dug out my latest ARC too, and it helps me get back on track.
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


421 Maintenance Weeks
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GOCALGAL's Photo GOCALGAL Posts: 5,124
8/31/19 11:39 P

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I am starting the October study now since I will be gone much of October. I hope to join in as much as possible especially during the later chapters. I have several sets of ARC cards and I have them out. The goal is to start reading one set daily.

"10 Reasons to To Keep Weight Off".

I will be my healthiest and fittest
I will fit into my clothes comfortably
Easier to shop
Easier on my knees~stairs~hills
Everything exercise-wise easier
Less struggle maintaining 5# range
Less deprivation and stress to correct
No worries clothes fit change of season
No worries vacation packing


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

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

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 555
8/31/19 8:08 A

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I may try to go through this day by day, even though there's not a whole group doing it now.
Advantages to losing weight - There are brutally honest and about the view of others as well as myself.
1 - will be happier if I don't see a puffy face in the mirror.
2- I will be comfortable my wearing jeans and shorts.
3 - Relatives will compliment me that I lost weight and kept it off.
4- More likely to stave off diabetes.
5- Easier to run and be active in other ways
6 - Feel more in control of daily life
7- If I am eating right, I feel better about other parts of my life.
8- In order to lose weight, I have to prioritize myself and my needs - not others.

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


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MINNIE's Photo MINNIE Posts: 19,094
7/24/19 7:52 P

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day 1
my blood labs and pressure will go down without medicine.
and i'll look better, too.

Keep your EYE ON THE BALL. What is the goal?Will this action get you closer?
slowly but surely.

zip ya' lip (please see pic)

"Whether you think you can or think you can't, you are right." Henry Ford

God, grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.

face your stuff. don't stuff your face.

be so busy improving yourself that you have no time to find fault with others


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RADIANZE's Photo RADIANZE SparkPoints: (3,362)
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6/25/19 8:16 P

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I love this thread emoticon

Edited by: RADIANZE at: 6/25/2019 (20:19)
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MOOMSHINE's Photo MOOMSHINE Posts: 701
6/16/19 7:22 P

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Today is Day 1 of my Beck Re-Start
- The advantages of losing my extra pounds:
- I'll look better
- I won't feel so self-conscience
- Walking will be easier on my hips and knees
- I'll like myself better
- My gut will like me better



_______________
I am Auntie Em
Pacific Time


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,795)
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4/5/19 5:28 P

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Gloria, you're definitely not a loser in my books, so please stop thinking of yourself that way. I love your posts because they are always positive and friendly.

I like your list of the advantages of losing weight. You have chosen some of the same advantages I did.

Gail

Gail
Southern Ontario, Canada
Eastern Time Zone


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GLORYB83's Photo GLORYB83 Posts: 63,705
4/5/19 11:50 A

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I'm a day late writing my ARC in here - yesterday was my Day #1

- I'll look so much better
- I won't be so self-conscience
- I'll be able to wear clothes that I like instead of just clothes that fit
- I'll feel in control of my life
- I'll be about to walk better, get around better
- I'll feel more self-confident
- I'll be happier when I see myself in the mirror
- My back won't hurt as much
- I'll feel better about myself
- I won't feel like a loser, only a loser of weight!

~ Gloria ~
Ontario, Canada

I am grounded. I am strong. I am enough.
MARITIMER3's Photo MARITIMER3 SparkPoints: (235,795)
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3/18/19 6:33 P

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Great list, Kari. I hope that you enjoy the Beck Diet Solution programme as much as I am.

Gail
Southern Ontario, Canada
Eastern Time Zone


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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/18/19 6:28 P

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Advantages of losing weight:

1. My back won't hurt so much if at all.
2. I will be able to clip my toenails again.
3. I will get off this cholesterol medication
4. I will fit into clothes wherever I want to shop.
5. I will sleep better and wake up well rested.
6. I will have more energy.
7. I will have more self-confidence and self-respect.
8. I will be healthier and able to ward off disease.
9. I will have more clothes because I'll be able to wear them again.
10. I will be able to enjoy going on a hike, or shopping or dancing for fun.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,795)
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3/13/19 9:47 P

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This is my second attempt at following the Beck Diet Solution.

Thank you, Kriszta, for running this programme, and for your support.

I'm 75 years old, and have battled with my weight since my mid-20's. For me, the advantages of losing weight are:

- lower my blood pressure (on medication now, and stable)
- keep my cholesterol and triglycerides within normal range
- keep my blood sugar within normal range
- increase my energy and stamina for day-to-day life and travelling with my husband
- increase my flexibility
- set a good example for my children and grandchildren
- help me keep up with my 4-year-old granddaughter
- maintain the things I love to do, such as gardening and volunteering at my church

-


Gail
Southern Ontario, Canada
Eastern Time Zone


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A-NEW-CHAPTER's Photo A-NEW-CHAPTER Posts: 85
3/4/19 2:43 P

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Thanks for the feedback to my question the other day - I spent a couple of days just thinking about my list

I want to be a better ME -- I want to be:
-confident
-strong, fit, lean, healthy and active
-loving
-organized
-resilient
-encouraging
-deliberate
-creative
-flexible
-brave
-mindful
-diligent
-faithful
-a finisher

I really need that last one - I'm really good at starting and not so good at finishing things.


2019- the year of figuring out who I am and what's weighing me down


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GINTEX's Photo GINTEX Posts: 8,221
3/3/19 10:49 P

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I was without internet for two days but wrote down my advantages to losing weight.

1. I will be more likely to have a healthy future.
2. I will be ward off disease.
3. I will be able to move with ease and grace.
4. I will have more self confidence.
5. I will have more respect for myself.
6. I will look better.
7. I will wear clothes that I love.
8. Losing weight will likely increase the years I have and allow me to live those years more fully.
9. I will sleep better
10. I will have more energy.

Edited by: GINTEX at: 3/3/2019 (23:01)
Ginger from North Carolina
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Eastern Time Zone


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WHATSASIZE8's Photo WHATSASIZE8 Posts: 382
3/3/19 10:39 P

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I have loved reading everyone's ARC's! Thank you for sharing them! I know I'm late to the party, but I'll go ahead and post mine as well.

1. I'll be able to bend over without discomfort.
2. I'll feel more confident.
3. I'll look so much better.
4. I won't be so self-conscious all the time.
5. I'll be able to wear clothes I like.
6. I'll feel in control.
7. I'll be able to move around better Ė less pain.
8. I'll feel better in my body.
9. I'll be happier when I step on the scale. (I know this is semi-silly, but it's true for me)
10. I'll be a good example to my kids.
11. I'll like myself more/feel better about myself.
12. I'll have more energy.
13. I'll sleep better.
14. I'll be proud of my accomplishment.
15. I won't feel embarrassed at the pool.
16. I'll be happier when I look in the mirror.
17. I'll be able to wear my old clothes.
18. I'll be more outgoing.
19. I'll be less self-critical.
20. I won't mind eating in front of others.
21. I'll have more peace.

Sonya
Baton Rouge, Louisiana
Central Time

https://www.fitbit.com/user/22K53T


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SUSAN_CDN's Photo SUSAN_CDN Posts: 601
3/2/19 2:11 P

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Advantages:
Pretty much the same as my original list, with a few additions. The list is long, so here are my most important, most motivating reasons.
1. I will be happy with the way I look (my 70th birthday and 50th anniversary are at the end of May this year and my goal is to lose enough weight by then to be proud of myself).
2. I will have less cravings and will have developed the habit of responding to them using Beck techniques.
3. There will be less chance of me being a burden on my children due to health problems.
4. I will be a better example to my children and grandchildren.
5. I wonít be embarrassed by my weight.
6. I will feel as if I have accomplished something important.
7. I will be less self-critical.
8. I will be able to deal with stress without turning to food.

Day 1 went very well for me. My spirits were high. I was feeling motivated. I was in control all day. It felt good. I went to bed with a smile on my face.

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MULTIMOM's Photo MULTIMOM SparkPoints: (72,805)
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3/2/19 11:23 A

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Response Card # 1
Advantages of Losing Weight:

1) I'll have more energy to hike this summer
2) I'll be in better health and have less lower back pain
3) I'll no longer buy expensive supplements where I work for weight loss
4) I'll feel as I've accomplished something major for myself;
5) I'll be an inspiration to others and hopefully share my story
6) I'll fit into my clothes
7) I'll feel better in my swimsuit
8) I'll feel more confident
9) I'll be more physically fit;
10) I'll look good for my son's wedding in May
*This is a rough draft. I am putting it on my phone and will update and revise as I read the book.

Terri (Central Time Zone)
2019 Cooking with the Family
"Always be nicer than necessary!"


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SSMITH017's Photo SSMITH017 Posts: 981
3/2/19 8:59 A

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A-NEW-CHAPTER - Your post really resonated with me. I like your expanded list.

I'd like to get to a place where my weight isn't top of mind every day, so I can be more than just a person who manages their weight. Sometimes, that is all I feel like I do.

I also share the physical goals posted here - mobility, pain-free knees, look good in clothes.

Edited by: SSMITH017 at: 3/2/2019 (09:01)
Sarah
Texas, CST

"Whether you think you can, or you think you can't--you're right."
--Henry Ford

In God my heart trusts. ----Psalms 28:7
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,514)
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3/2/19 4:54 A

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I was so glad to read your posts last night and this morning,
these positive, thoughtful and honest Advantages Response Cards are inspiring and heart warming! Special thanks for links to blogs about this topic!
emoticon

@A-NEW-CHAPTER yes, writing the ARC as "Reasons why I want to be a better ME" is great!
Many of the skills I learned from Beck Diet Solutions can be transferred to other areas of my life, so it is likely that it will help you reach these broader goals too. My ARC is a little different too, because I'm at goal weight, so it goes "My reasons why I want to keep up my healthy lifestyle"
emoticon

Edited by: KRISZTA11 at: 3/2/2019 (05:13)
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


421 Maintenance Weeks
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JUNEPA's Photo JUNEPA Posts: 13,612
3/2/19 12:57 A

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Advantages Response Card

Day 1 Advantages of being the right weight, of losing weight until I reach the right weight and then of maintaining my right weight plus or minus 3 pounds.

Live a life of optimal quality.

Be physically and mentally healthy, fit, agile, energetic, productive, confident and feel and look my best!!

Avoid or delay age-related discomfort and deterioration.

Be able to be active and be able to learn and do new things.


The human body is amazing, I want to take the best care I can of mine.

Edited by: JUNEPA at: 3/2/2019 (11:19)
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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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
3/1/19 8:13 P

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emoticon I think the approach transfers well to other areas of priorities in our lives and health management

I would like to be able to move, breath and be healthier, as long as possible, so I can enjoy life as well as possible with family & friends
~ to be able to keep up and do things together
~ to be able to take care of my own physical needs as long as possible
~ to be able to reach, bend, twist and balance on my feet
~ to be able shop, then put away groceries
~ to reach and care for my own toesies
~ to be able to get up & down on the floor, and oh so many more things that I used to do without thought and now wonder if I'll ever be able to again...

emoticon and am happy to try and do things to make all that happen ~ looking forward to reading the book together :)


When the world says ďGive up,Ē Hope whispers ĎTry it one more time.'


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GOCALGAL's Photo GOCALGAL Posts: 5,124
3/1/19 4:10 P

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A-New-Chapter. I suggest that you do what motivates and inspires you the best. I am repeating this study and have several ARC cards, some very lengthy. My abbreviated, latest version is titled "10 Reasons To Keep Weight Off". I read this everyday since my goal and challenge is to more easily stay within my maintenance weight. They are:

Set example, earn respect
Look good ~ yoga~ water aerobics
Admirable accomplishment ~ proud
Comfort~clothes fit~easy to shop
Knees~stairs~hills
Everything exercise-wise easier
Less struggle maintaining 5# range
Less deprivation
No worries clothes fit change of season
No worries vacation packing




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

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

Winning is Not Quitting

A-NEW-CHAPTER's Photo A-NEW-CHAPTER Posts: 85
3/1/19 2:53 P

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emoticon
I have a question about the ARCs - I've done them before and my answers are pretty much the same as everyone else - I want to lose weight to feel better, move better, look better etc Those reasons never really grabbed me, I always felt like I was just going through the motions with them.

So, I'm wondering whether you think it would be ok to change the question slightly - maybe it's not a good idea or maybe it would be OK --

I don't want to focus exclusively on weight loss, I want to focus on becoming the ME that I want to be - weight loss is only one aspect of that...

so would it be ok to maybe have my ARCs involve other aspects of my life (aspects that I'm also working on)

as an example my ARCS might be called "Reasons why I want to be a better ME"
-- to be more confident
to be more active
to be more loving
to be more organized
to be stronger
to be healthier
to be able to contribute more
to have a better life
to live well with few(er) regrets
to leave a legacy

things like that....
or should i just stick to weight loss?

I'd appreciate if you would tell me what you think emoticon

(And thanks KRISZTA11 for getting back to me so promptly about where to post this)


2019- the year of figuring out who I am and what's weighing me down


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PMEYHAUS's Photo PMEYHAUS Posts: 182
3/1/19 2:09 P

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First of all, THANK YOU to everyone for posting these "Whys". You are all inspirational to me!
My Advantages of Maintaining in my ideal range (lost 50 lbs a year ago but have really been struggling to stay in range lately).

I am able to FULLY PARTICIPATE in this one wonderful life.
I am healthier at 70 than at 60 (BMI, A1C, BP and cholesterol are all now NORMAL)
I can eagerly and vigorously hike, snowshoe and kayak - and want to do so well into my 80's
I am healthy, happy, strong and fit
I am much more present and mindful when I am in my ideal weight range.
I want my 70's to be my BEST DECADE EVER
I want to stay in size 4 pants
I feel IN CONTROL when I am in my ideal weight range



Edited by: PMEYHAUS at: 3/1/2019 (14:25)
Pam
Pacific time zone

ďTell me, what is it you plan to do with your one wild and precious life?Ē - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 442
3/1/19 2:02 P

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1 Being Healthier
2. Not in Pain
3. lower High Blood pressure
4. Example for Children
5 My husband to be proud of me
6. Great Clothes to wear and look great in
7 Energy level will be raised to do more things
8Finally get to my Goal!!

I used the Reminder app on my iPhone to message me my list , one point at a time every hour of the day, for everyday! so I will read my physical card in the morning (as a bookmark in my Beck book) and have reminders all day long sent to me during the day.

Its amazing how much you forget. I have already read this book and if I don't remind myself daily of why I want to lose weight or practice the skills in this book, I will not remember.

Looking forward to beginning again.

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


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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,409
3/1/19 1:11 P

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My Advantage cards:

**Prevent arthritis from further degeneration **

I will be able to walk easily and not have joint pain
I will have a strong immune system.
I will be able to travel easier
My heart will be stronger
My back won't have as much pain
No fear of regaining the weight
Continue to work on my strategies
Normal Cholesterol and blood sugar
Recover Faster
Avoid Obesity-Related Conditions



Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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AURA18's Photo AURA18 Posts: 10,923
3/1/19 1:09 P

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Day 1 Advantages Card 2019 Top 3
1. Optimal health and prevention for independent self-care
2. Learning new healthcare skills and cognitive behavioral techniques
3. Say "no" once while shopping - instead of "no" multiple times at home
~~~ Recover from minor splurges ~~~
emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
TOWHEE's Photo TOWHEE Posts: 6,784
3/1/19 12:32 P

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My Advantages Card is very similar to the one I wrote in January, but I did add to it.

1.Fit in smaller sized clothes.
2. Move more easily.
3. Less pain in the morning.
4. Better balance (less falling).
5. Look better in pictures.
6. Keep health problems at bay.
7. I'll be proud of myself.
8. Able to squeeze into tight spaces.
9. Be able to get down on the floor and back up again easily.
10. Be less self-conscious.

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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,411
3/1/19 12:15 P

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My advantages of losing weight:

- Reverse diabetes
- Less painful joints
- Reduced inflammation
- Blood sugar control
- Lower blood pressure
- Self confidence
- Feel sexier
- Fit my smaller clothes
- More energy and stamina
- Feel physically fit
- Feel less stressed and more capable at life
- More focused and less distracted because I've been consumed about losing weight


Love reading everyone else's advantages!
emoticon

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
X-Weighted Phoenix
5% Challenge
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


 current weight: 210.0 
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JMARIES51's Photo JMARIES51 Posts: 3,105
3/1/19 11:37 A

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My Advantage Cards:
1. Improve my relationship with food - This one is a big one for me because I think most of the problems I have had around overeating, binging, etc have stemmed from my overall relationship to food.
2. To continue feeling healthy and avoid the possibility of heart disease and diabetes. I want to feel positive when I am heading into the doctor for blood tests and annual physical. I don't want to be afraid of stepping on the scale at the doctor's office.
3. To keep my blood pressure in a healthy range. At 68 I am happy that I have been able to avoid blood pressure medication by adjusting my food intake and exercise regimen.
4. To be able to move easily in my body. I like to think of my body as my vehicle to guild me through the world. I want the small sleek classic model that won't go out of style and is reliable. I want to be able to climb hills, stairs, go on long hikes, feel comfortable in an airline seat.
5. To improve my self confidence so that when I am in new social situations - so that I can enter a room and not have my first thought be about how big I am.
6. To be able to go into any store and find clothes to buy that I love and know that I will look good in them.
7. To be a good role model for my daughters and granddaughters.
8. To live the healthiest, happiest, and active live that is possible as I move through those beautiful senior years.




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WINACHST's Photo WINACHST Posts: 2,405
3/1/19 10:51 A

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I try to make a new advantage card each time I do this, so in order to achieve a healthy lifestyle my new advantages are:

1. This is not a practice life
2. I only live once
3. I want to live my life to my full potential
4. I want to have a "lighter" step when I walk and/or run
5. To be able to recognize what is "not food"
6. To achieve and maintain my "ideal" weight
7. To be faithful to myself

Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,713
3/1/19 10:42 A

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Advantages for me:

1. Less stomach weight should help my lower back
2. Seeing the look of appreciation in my husband's eyes.
3. Not having to shop in the Plus Sizes again!
4. Hopefully take less blood pressure medication
5. Feel more energetic with less weight to carry around
6. The advantages to my joints, mostly ankles and knees... which don't hurt yet, but could.
7. Feel better about myself for accomplishing the goal of a healthier body.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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MISSRUTH's Photo MISSRUTH Posts: 4,966
3/1/19 10:21 A

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I read the chapter, and in preparation to write my card I dug out my other Advantages of Losing Weight cards (I've read the book before). Plus I went back and re-read what I wrote a long time ago, on my Spark Page, about why I wanted to lose weight. And I have to say that basically, it's all the same thing. Sometimes more detailed, sometimes more general categories. But it boils down to the same thing, whether I was trying to lose weight or now maintaining.

I will be healthy, strong, fit
I will fit into the clothes I own. (when I was losing it was "a smaller size")
I will feel more in control of my eating
I will improve my self-esteem / self-confidence, be less self-conscious




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


THE_FAE's Photo THE_FAE Posts: 660
3/1/19 9:58 A

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my advantages ... some are a bit self deprecating.

Advantages of losing weight and being slender
Long term health
Less weight is easier on my joints.
My knees will hurt less
My heart will be stronger
Iíll be able to get on floor and do things and then get back up.
Iíll live longer
Iíll have more energy to do things like strenuous walks and hikes with my family and friends
My belly wonít flab over
Iíll look better in a bathing suit and or naked and in clothes.
Iíll have a waist line!
Iíll feel a bit sassier
I will have so much more stamina and not be intimidated to do things with others
I will feel better in different styles of clothing
no double chin when smiling big!
Iíll feel more confident
My back wonít hurt.
My daughter will see a healthier me. Iím beautiful regardless of size, but slender is healthier
Middle age spread be damned
Iíll look how I think I look. Right now I donít like looking in the mirror at more than my face.

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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WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,295
3/1/19 9:21 A

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Here are my reasons:

Iíll be a good example for my daughter.
Iíll be in better health.
Iíll live longer.
Iíll be more mobile as I age.
Iíll be more healthy as I age.
Iíll be more physically fit.
Iíll feel better physically.
Iíll have more energy.
Iíll be able to exercise without discomfort.
Iíll feel more in control.
Iíll be able to do more things with my friends and family.
Iíll be less self-critical.
Iíll wear a smaller size so shopping for clothes will be fun.
Iíll feel like Iíve accomplished something important.
Iíll have more confidence.


Emily - Houston, Texas

Fitbt: www.fitbit.com/user/22KHKW

"If you focus on results, you will never change. If you focus on change, you will get results."
Jack Dixon


 current weight: 215.1 
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OLIA_NA's Photo OLIA_NA Posts: 96
3/1/19 9:17 A

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Happy first day of the book everyone!!!

I was quite apprehensive to share my advantages, since they are deeply personal. So I'd like to thank all of you for opening up to strangers and making this a safe and nurturing place!

MY ADVANTAGES
- I will enjoy and appreciate my body
- I will be in a better emotional state
- I will appreciate all my efforts and progress
- I will feel better physically
- I will honor myself
- I will reclaim my wardrobe
- I will enjoy checking myself out in a mirror
- I will feel more comfortable exercising
- I will feel more confident in my own skin
- I will keep my blood sugar levels at bay
- I will stay healthy
- I will be more focused and balanced in all aspect of my life: health, career, love

Edited by: OLIA_NA at: 3/1/2019 (09:18)
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/1/19 7:55 A

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BECK Day 1

Key words that I can memorize and chant in my head!!

I also saved this list emoticon .


So often I do feel like people are judging me and I am falling short.


I am realistic enough to know that my life will always have some degree of stress. I also know that people probably don't really give me too much thought.

Edited by: TNCOUNTRYLIFE at: 3/1/2019 (11:48)
Striving for strength and balance in mind, body and spirit!!

-Christi


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,858)
Fitness Minutes: (236,950)
Posts: 11,219
3/1/19 7:01 A

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www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
549885



I have blogged 100+ reasons to maintain my healthy lifestyle. The big categories are:
Health
Function
Appearance
Confidence
Self-Respect
Clothes (I find clothes really motivating so I'm including it, although it seems minor compared to the other advantages.)


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
_grandma


 current weight: 4.0  over
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RIIDER Posts: 152
3/1/19 6:22 A

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Funny, I had made up an ARC card when I first started the Beck Team and since losing weight some of the things have changed, but others have not. Here are mine in a nutshell: feel better about myself...help ease my joints...have more energy...it will help my horseback riding...reduce chest size...will make hiking easier.

YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
3/1/19 5:27 A

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Hello, I ended up writing a blog post about day 1: www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6571377


I feel really happy to have accomplished day 1 tasks already :)

BTW I started a diet 3 weeks ago, so I'll keep following it even in the first 2 weeks.

Edited by: YPSARF_ABROAD at: 3/1/2019 (05:28)
Fran
Crystal Tigersís, Swing into Spring
Starfish, 2019 Spring 5% Challenge
(CEST)


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,514)
Fitness Minutes: (231,485)
Posts: 5,637
3/1/19 3:18 A

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@LIFECHANGZ thank you for sharing your Advantages of losing weight!
emoticon
Yours is the first post in the "Beck Diet Solution (Pink) Group Reading March 2019" challenge!

I read the book first in January 2015, and I'm following Beck principles ever since - they really make dieting easier for me.
This is the 6th group reading I lead, I do it every March and October to help Sparkers learn skills that make dieting easier - in weight loss phase and in maintenance.

When I first read the introductory chapters, it sounded promising, but at the same time too good to be true...
How can I get effective cognitive therapy by reading an inexpensive self help book?
Later I found out that just reading is not quite enough. Reading is... just reading.
What really makes it work is those 30 minutes per day we spend on assignments, thinking and practicing. It is not always easy to follow through, but it is working for those who stick around, and remember and practice these skills.

Today's chapter is
The Beck Diet Solution (Pink) book
The Program - Chapter 5 - Week 1: Get Ready to Lay the Groundwork
Day 1: Record the advantages of loosing weight.

Our task is creating an Advantages Response Card (ARC), with all the advantages of weight loss, so that we can remember them at difficult times, and make better choices.
We will read our personal ARC twice daily during the 42 days of the program, and even after that.

Please share your advantages list, and tell us about your thoughts and emotions here, on the Day 1 message board!

Remember: we are NOT supposed to start dieting, or make any changes in our food plan yet.
In the first 14 days we will learn skills that make dieting easier,
and we will start making changes on Day 15.
If you are already following a healthful diet, that is fine, just continue what you are doing.

This is my Advantage Response Card:
(I am at goal weight, so in my case these are advantages of keeping up my healthy lifestyle and weight)
* eating my simple and delicious meals is deeply satisfactory: taste, volume, texture of my food, and the time I spend eating
*I'm free from thinking about food between meals
*I feel the best on this food plan: I'm strong, energetic, active, fresh and alert
*I look good in any clothes
*I love routines and repetition - why not?

Edited by: KRISZTA11 at: 3/1/2019 (03:26)
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


421 Maintenance Weeks
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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
1/2/19 10:10 P

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emoticon my profound reasons why

Oh how I'd like things to improve, be better ~ i'd like to weigh less, move more easily, feel better, have more energy, have a spring in my step, laugh easily, smile freely, sleep deeply, feel optimistic, happy, enjoy life... not worry if I'll fit here or there, if I'll be able to keep up with others doing things out & about, if I will feel and be well ~ this year, I would like to make progress, forward... so these things come true :)

When the world says ďGive up,Ē Hope whispers ĎTry it one more time.'


 current weight: 325.0 
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TOWHEE's Photo TOWHEE Posts: 6,784
1/1/19 7:39 P

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My Advantages Card

1. Fit in smaller sized clothes
2. Move more easily.
3. Less pain in the morning.
4. Better balance (less falling).
5. Look better in pictures.
6. Keep health problems at bay.
7. I'll feel proud of myself.
8. Able to squeeze into tight spaces.


 Pounds lost: 23.8 
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AURA18's Photo AURA18 Posts: 10,923
1/1/19 1:13 P

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Day 1 Advantages Card 2019
1. Optimal health and prevention for independent self-care
2. Strong visible muscles to feel good in clothes & confident in any situation
3. Learning new healthcare skills and cognitive behavioral techniques
4. Identify root of the problem - then heal and move on
5. Slips okay! one food item - back to plan & monitor
6. More peaceful relationship with food - limit cravings or sabotaging thoughts
7. Say "no" once while shopping - instead of "no" multiple times at home
8. Feels good to complete small goals and Smile @ reflection!
9. No fear of regain after reaching goal
10. Improve all life skills and strategies
100 more reasons in Spark article u.nu/7igw
4 Steps to Lasting Behavioral Change u.nu/etbc
emoticon "It doesn't require as much effort to maintain your weight as it does to lose it Ė if you learn the skills you need along the way (Beck p.41)." ďRemain motivated to follow your diet, even when you experience intense cravings. Feel more confident about your ability to follow your diet consistently, even when the going gets tough (Beck p.53).Ē

Edited by: AURA18 at: 3/1/2019 (17:20)
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: (138,514)
Fitness Minutes: (231,485)
Posts: 5,637
11/21/18 2:14 P

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Great advantages list. Becki and Suzy!
emoticon

Sue, I feel the same about the advantage of peaceful mind, I didn't expect this to happen when I started but now the advantage I treasure most! (and I love the rest too)

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


421 Maintenance Weeks
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110
220
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SUZYB53's Photo SUZYB53 Posts: 555
11/21/18 11:24 A

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Hello!

For the past year, I have been unsure whether my goal is to lose weight or to maintain healthy eating habits. I have decided that my goal IS to get to to a weight that I am happy with. This note might not be particularly clear, but it has to do with my reasons for focusing on weight loss and not just eating habit.

1) I will learn that I have the grit to stick to a plan and lose the weight.

2) Making a commitment to losing weight first AND then maintaining is a way to end the yo-yo roller coaster.

3) I don't mind being technically overweight, but I get upset when I start going up over what I feel is an acceptable range.

4) Deciding that I am going down to my person ideal (which is still over the doctor's ideal), means that I will stop giving myself breaks. This will only be for a short period of time. Only want to take off 6 pounds.

5) I will just get there once and for all. And then I will learn what maintenance is.

6) This will end a somewhat unclear situation I've been in for the last few years.



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


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
11/21/18 8:07 A

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Barb, LOVE the crab hand! That's awesome.

When I first started Beck trekking I had a list of over 20 directives that I hoped would "come true" if I lost the weight. Well I have, and the benefit that I never gave anywhere near the credit it deserves is that my mind is at peace. I am not full of cravings and constantly trying to figure out what to eat, when to eat, how much to eat, how much to hate myself once I've overeaten......
so very much of that has gone away and my mind is quiet. It has been such an incredible blessing.

 current weight: 151.8 
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RIIDER Posts: 152
11/20/18 2:07 P

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Beckikorn: Awesome advantages! I like how each of us has some the same, and some are different. emoticon

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