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THE_FAE's Photo THE_FAE Posts: 697
10/21/19 1:22 P

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wow. this makes absolute sense and I'm going to share in a blog post. it's a ding ding ding reminder. thanks.
I feel this way when the scales don't move or I don't get my steps in. like I'm going to just go down the rabbit hole and end back up in chubby clothes.

..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

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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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 499
10/21/19 9:20 A

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a day late in recording this as I read the chapter yesterday but couldn't get the computer to log in it.
uh hem....

so now, This couldn't have come at a better time. I read the words and I had the roughest past couple of days. I actually knew in my head that I could stop eating (1900 calorie day yesterday). I was starving all day. It started when I had a planned breakfast and lunch at home, and then I had another lunch with my son at the art Museum. I planned I would have just a tea,... then I changed my mind and I thought, this could be my early dinner. I will eat light tonight. Impulsive and slightly knew I was getting myself in trouble. But pushed the good "angel " off my shoulder and went with the "troubled" or (fun for the moment) angel instead. I could actually visualize myself doing this at the time. I didn't have my No Choice cards with me. I didn't bring them....
My son has issues with food ( mostly because of me) and he is doing great now. He didn't finish his meal and left 4 or 5 bites on his plates. Me, who wasn't hungry in the first place, finished mine. Then after dropping him off at college, I stopped at the store and bought hamburgers for my other kids at home to make them (that is what my son had at the art museum) The other kids didn't want to go which is fine, but something in me didn't want to miss a nice lunch out, Maybe?
I am not sure what was going on in my head. Things have been stressful for me lately as I have taken on too many performances and I reinjured my knee. Maybe that could be it. During this past week, I was painfully hungry after a performance last Friday where I actually held my stomach from the pain of hunger. I cannot even remember ever doing that. I ate something light on my planned snack, which I rarely eat, unless I am extremely hungry.
I have been doing great for more than few months. (92 days exactly) I am really proud of what I have done, but the past few days, I have seem to have taken a bad turn. I see it now and I trying to Stop it in its tracks as it only leads to disappointment.

Luckily today is a peaceful day. I have had my breakfast this morning. and things seem less stressed. TO help my knee I have had a few hot baths which seem to help a lot.

I have to remember there are only a few priorities that HAVE to get done. This should help with stress. I try to take on too much which leads to over exhaustion which leads to overeating.





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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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10/20/19 2:56 A

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Today's (Day 20 Get Back On Track) chapter is about one specific self deluding thought:

"I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

What are you thinking?
Please share here!
Important note from dr. Beck in this chapter about Binge Eating Disorder:
"if you have been following this program faithfully but still experience frequent binges, you might need to consult a mental health professional."
This program can help overcome binge eating disorder, but it may not be sufficient for everyone.
Before I started my healthy lifestyle journey back in 2011, I had bad binges almost every night, for years. Since practicing Beck Diet Solution I'm down to 2-3 binges per year, and I'm grateful for the improvement. But not everyone responds the same way, so if in doubt, it is safer to consult a mental health professional.

Day 20 To Do List:
- I read my Advantages, NO CHOICE and It's Not OK response cards at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I identified and responded to a self-deluding thought
- I created an Get Back On Track Response Card

Personal note:
Going off track makes dieting hard.
The first bite makes it hard, then every bite makes it harder, as I wander away on the land of irrational thinking.
I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
Credit is well deserved, because going back is harder than staying on track,
and we need all means to make it easier.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

Edited by: KRISZTA11 at: 10/20/2019 (03:06)
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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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 541
3/25/19 6:18 P

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I am totally reconsidering this chapter: I thought I got it covered, since it clicked with me from my first reading last year. Then this past weekend happened and I totally failed at stopping at my first slip up: I ended up grazing for the whole wekend, eating food that I usually don't eat and eating at times in which I usually never ever eat - I even had a midnight snack yesterday night.

I don't know why, but it really took me the end of the weekend to get back on track.

Bright side: I learned some valuable lessons this weekend and I appreciate food planning even more than before.:)

Fran
MARITIMER3's Photo MARITIMER3 SparkPoints: (237,905)
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3/24/19 5:47 P

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Like everyone else, I've given up lots of times, but right now I'm on such a "high" that I can't imagine giving up on this programme. I'm not hungry, I'm learning lots of things, and I'm meeting some great new Spark Friends.

However, I have to be realistic, and know that every week may not be as good as this one has been. I commit to not quitting.

Today I've printed off one of Jen Mueller's walking plans, and am starting it today. I know that I have to exercise a lot more than I have been if I want to successfully lose the rest of the weight, and more importantly, keep it off. I'm tired of yoyoing. I'm tired of making excuses for myself. I'm tired of starting over. Perhaps I had to hit this point before I could completely commit to the programme.

Gail
Southern Ontario, Canada
Eastern Time Zone


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AURA18's Photo AURA18 Posts: 10,933
3/23/19 8:36 A

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10 keys u.nu/7yg4
Day 20 Get back on track
1. 8+ water - pennies in 2 tiny jars to keep track
2. remove processed foods and artificial sweeteners (org. kitchen)
3. plan meals and log what Ieat and drink (eat clean u.nu/ysbq )
4. more cardio and ST


Edited by: AURA18 at: 3/24/2019 (14:54)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
JUNEPA's Photo JUNEPA Posts: 13,734
3/23/19 1:22 A

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Along with going off track used to be the pleasure of going on a full-out slide. There is a price to pay, menopause is mean, allows much fewer calories per day to maintain and takes a lot longer to re-lose weight gained.
I like those illustrations of the ludicrous foolishness of compounding one mistake with another

..walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?
...broke one egg, smash the whole dozen?
....have a flat tire, trash the car?

Edited by: JUNEPA at: 3/23/2019 (01:30)
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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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,689
3/21/19 8:27 A

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Day 20: Get Back on Track
A lot of times I derail late at night. My day can be great and on track. Kitchen cleaned up for the day and then the midnight snack attack happens. It use to be nightly, but with the help of Beck and Spangle and working to change my relationship with food through mindful eating and trying to actively live a more balanced and healthy life, I am better and only occasionally give in to the late night urges to eat.

If I do go off track. I do track it in my food log and move on. I really do try to move past the moment and make the best of the rest of the day.

I am the author of my own life and I can't change mistakes but I can learn from them and move forward.


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

-Christi


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MISSRUTH's Photo MISSRUTH Posts: 4,990
3/20/19 7:15 P

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I don't have much to add to everything everyone has already said, except that I love the visual of the pyramid of destruction. One small, relatively minor mistake can lead to abandoning our plans completely-- if we don't draw that symbolic line and get right back on track.

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


JMARIES51's Photo JMARIES51 Posts: 3,105
3/20/19 5:52 P

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@OLIA_NA I have to say that I have been listening to podcasts and watching YouTube videos that are directly related to what we are learning here. For me, just reading and writing wasn't quite enough to do the total brain washing that I needed to get me on the right track. But now that it has clicked, I am understanding all the Beck information on a much deeper level. So keep reading and writing and I bet you will have it all come together for you, too.






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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,934
3/20/19 2:46 P

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I like this chapter. I have noticed inner conversations going on.

Today I followed my plan and spontaneously walked outside in this beautiful first day of spring. I am giving myself credit for the walk and for passing on the sweets that my dh loves so much AND for sticking to my plan.
I refer to my advantage cards twice a day, at least.

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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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
3/20/19 1:30 P

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that inner conversation sure is something, eh? I had a lifetime and a gazillion thoughts/reasons talking myself into overeating and quitting ~ so it is a real change to talk ourselves into doing things that helps ourselves....

the car analogy does help me, Beep! Beep! emoticon

and also the idea that I can make adjustments in my meal plan that are appropriate ~ and the cake stack on pg 167 of eating additional amounts IS a nice visual...

emoticon on pg 166, she suggests drawing a sumbolic line... to stop and get back on track... and as I ponder... what/how much and is there an "amount to eat" red line for me (major goal) ~ I realized that I feel positive if I choose to eat enough, but not too much, not too little... although most days I aim/try to eat less so I lose a little, I also decided I can always increase/bump up and eat the amount where I simply maintain my weight...

my red line/approach
so when I'm really physically hungry, or struggling, or encounter an unanticipated "special" occasion - like a spontaneous girls night out... I can always increase how much I'm eating... usually for me, to the amount I need to maintain my weight is ALWAYS an ok adjustment... I rarely, on very special occasions may choose to eat a bit more (think Thanksgiving)

emoticon I stumbled across a little SP report that shows "our bmr - the amount we would eat to maintain our weight..." and I use that for overall "red line" amounts... I usually don't adjust for typical exercise... but I do sometimes, using the report, if we were out and moving a lot (playing on beach for example, or packing/moving a household where I am really moving more than usual...) here's a link
www.sparkpeople.com/myspark/myreport
_c
alorieledger.asp


emoticon I figure each day, each choice is a chance to move forward towards my goals, hopes, dreams, heart desires... to get up, dust off and go more.



OLIA_NA's Photo OLIA_NA Posts: 96
3/20/19 12:33 P

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This is another light bulb moment for me. Very simple obvious concept [eating 500 extra calories is better than eating 3000 extras] is slowly sinking in. Much like @JMARIES51 I have these internal conversations that I haven't even realized were happening before. Now I give myself credit for noticing, acknowledging and labeling these thoughts for what they are -- inner sabotage. I still find it hard to stop myself on most occasions, but other techniques from this week are making it easier for me: monitoring hunger, referencing my food plan before and after each meal, seeing regular reminders and reading response cards.

I want to go over this day once more over the weekend and maybe even read the examples many of you mentioned from the Blue Book. Then I'll compose a more up-to-date and relevant response card. The big question for me is: how do I get myself to read it when I need it?!

HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 54,744
3/20/19 11:57 A

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For me - this was a major chapter. That "I've blown it, so lets do the entire day and get it out of my system" wow, that is goofy thinking.

I follow the words: back 1 step, forward 2 steps

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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JMARIES51's Photo JMARIES51 Posts: 3,105
3/20/19 11:39 A

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I think this may be the most important lesson I learned the first time around. I spent my whole life giving up on diets and dieting. I am the perfect specimen of the yo-yo dieter. But it wasn't until I read Beck that I realized none of that had to happen. I could have just eaten too much for one meal, or even for one snack - and just said - oh, mistake - ate off plan - time to get back on track.

What I have been able to do this time around is to stop myself before I overeat. I just hear those little voices start saying the deadly words of - this isn't working, you know you are really hungry, let's eat some good pastry, etc. and now I know that these are just thoughts generated in my brain This happened yesterday morning at breakfast and I was so happy that I recognized it as the brain trying to get me to go back to the old habits. I can never say this loud enough of often enough. This is a huge part of our Beck learning. When you get those messages, that is where we say whatever we want -- NO Choice - Delink - Stop- Pause- I can choose me --- whatever you have decided says to you to pause and think about what is about to happen.

And then important in this is what are you going to do next. I am now so happy to recognize these sabotaging thoughts, that I do a little happy dance in my head. And I actually talk to my brain and say, oh, I understand what's happening here. But now I am in charge and I have a plan that I am going to stick to. And then I give myself a congratulations for understanding what is happening and catching it early.

I am sure I will have times that the brain will win at this little struggle and I plan to follow my response card.
I made a mistake and ate this unplanned food. That is all it was, and now I am choosing to get back on track and continue with my healthy eating plan. One mistake is not going to make me throw away all the hard work I have been doing. If I had a flat tire I wouldn't throw away my whole car.

The things I am willing to do today to keep myself on plan are:

1. Read my advantage cards at least 2 times
2. Eat and exercise according to the plan that I wrote out yesterday
3. Chart my food intake and see how it differs from what I planned. If the food I choose is different, journal why I made those choices.
4. Go for walk with the doggie and also do some lifting of light weights
5. Spark - catching up with my friends
6. Give myself credit for staying on plan
7. Write out my plan for tomorrow
8. Write out my response cards or journal or both on getting back on track
9. Get outside and have fun in the sun
10. Eat my meals sitting down and chewing slowly, enjoying the food, and notice when I am full and not stuffed. Eating only when hungry and stopping before I am too full.





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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,235)
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3/20/19 7:20 A

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I like the "there's no point in crashing the car" analogy. Something I've started telling myself is "this is where I am today". It helps me accept that I may not be where I want to be, but this is where I am. When it comes to exercise, the yoga instructor always says, "well done for getting on the mat today" because it's the first, and often hardest step. With running, or any outdoor exercise, I guess, it's just "getting out the door". Taking that first step. With eating, it is similar, I think. Taking that first step, but perhaps more a case of "stepping away from the food". Lots of credit is due for "closing the fridge door", "putting the food back in the cupboard or back on the store shelf", just saying "that's enough, I'm going back on track, now".

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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3/20/19 4:44 A

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Today's (Day 20 Get Back On Track) chapter is about one specific self deluding thought:

"I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

What are you thinking?
Please share on the Day 20: Get Back on Track message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4829


Important note from dr. Beck in this chapter about Binge Eating Disorder:
"if you have been following this program faithfully but still experience frequent binges, you might need to consult a mental health professional."
This program can help overcome binge eating disorder, but it may not be sufficient for everyone.
Before I started my healthy lifestyle journey back in 2011, I had bad binges almost every night, for years. Since practicing Beck Diet Solution I'm down to 2-3 binges per year, and I'm grateful for the improvement. But not everyone responds the same way, so if in doubt, it is safer to consult a mental health professional.

Day 20 To Do List:
- I read my Advantages, NO CHOICE and It's Not OK response cards at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I identified and responded to a self-deluding thought
- I created an Get Back On Track Response Card

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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AURA18's Photo AURA18 Posts: 10,933
1/20/19 7:40 A

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emoticon emoticon emoticon
Day 20 Get Back on Track -
1. Acknowledge slip-up • Recommit to food plan
2. Draw a symbolic line
3. Watch out for feelings of failure and helplessness
4. Be kind and get over mistakes -
"Okay, it wasn't the best choice, but I'm still learning."
5. Plan & monitor all 5: water, food, digestion, fitness and sleep.
emoticon Usually, not enough water and overeating because I'm thirsty.

ST - I keep making unhealthy choices. I want to give-up and keep eating.
R - Acknowledge choice and keep working on healthy alternatives. I haven't given up in 4 years and I can get past this bump in the road.
***Tracking Reveals Truth***
emoticon emoticon emoticon
Mantras u.nu/cl6e u.nu/epun
emoticon Tiggers bounce... u.nu/4xu1 (SP blog)

Edited by: AURA18 at: 3/7/2019 (21:45)
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: (139,771)
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12/8/18 3:00 P

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emoticon
I loved "pull that sucker back on the road", a helpful mental image!

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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BECKIKORN's Photo BECKIKORN SparkPoints: (8,918)
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12/8/18 10:36 A

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I have struggled with this all or nothing idea in the past. But I have been making good progress on this lately. I honestly put down in my food plan what I've eaten and move on. I heard a lot of this talk during the holidays. Its easy to get off track but there is no point in crashing the car- pull that sucker back on the road! I have the audible version of this book. I love listening to the advice. I really feel like I'm absorbing better.

Becki

broadcasting somewhere near the middle of Texas


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SUSAN_CDN's Photo SUSAN_CDN Posts: 687
10/22/18 10:40 P

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Wow! What a great team we have! So many helpful thoughts and ideas.

I've checked out other teams daily posts from time to time and see them posting about the weather or sports scores or other things unrelated to our goals. But our team is always focusing on the Beck techniques and our successes or failures in applying them and helpful advice. Very meaningful and insightful posts. I am so glad I discovered Beck and this team! You help me get back on track every time. Thank you!

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ALIHIKES's Photo ALIHIKES Posts: 5,581
10/22/18 7:07 P

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I found this chapter very valuable. I am not proud that I needed to get back on track, but I am glad that I had the skills to just move on and eat healthfully for the remainder of the day. I had an extra treat while I was traveling; it was not on my diet plan and was in no way healthy. But I got back on track. I accepted that I made an error and I moved on without binging or punishing myself.

Edited by: ALIHIKES at: 10/22/2018 (19:07)
Alison


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KRISKECK's Photo KRISKECK Posts: 1,236
10/21/18 7:45 A

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So many good ideas and realizations! This was a good chapter for me, in that it gave me skills to stop when I start to spin out and want to eat everything in sight (aka binge). I realized I can draw a line and get back on track without making it worse by having 5 or 10 tines the calories, by using my anti-craving tactics (label it: it's just a craving, tell my self No Choice, deep breaths, distractions) rather than focusing on it. It is interesting how we are all an experiment on one... for some of us, staying completely away from trigger foods is the key, while for others allowing oneself to have some treats in moderation prevents the feeling of desperation that can bring on a binge. If I tell myself I can have treats every once in a while if I plan for them, I seem to do better. And in either case, trying not to beat ourselves up when we go off track is key.

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: 5,140
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Amazing sharing today! I can remember a time where like Sue, I decided that I could have 4 or 5 cookies instead of two and it was a turning point. I truly wanted them and I truly enjoyed every single bite. I did not feel guilty but instead I felt more in control.

The many analogies of flat tires, breaking more eggs or throwing yourself down the stairs are all so good. One that I read on SP that helped me was thinking of weight management like a bank or checking account. Sometimes for various reasons I overspend but I don't go on a spending spree. So back to the cookies, if I'm going to spend I try hard to truly enjoy and not feel guilty about it and then get right back on track with my "spending".

Hard part still is deciding how much and when and then sticking to it!

Edited by: GOCALGAL at: 10/20/2018 (16:47)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

Winning is Not Quitting

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10/20/18 10:03 A

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I really appreciate everyone's thoughts here! The first time I saw these sentiments was on Indygirl's blog, where she said something like "When you get a flat tire, do you go around the car and slash the other three?" and it really clicked with me, so most of the time I'm now able to avoid that all-or-nothing thinking. Something I also tell myself is that the next bite is a perfect time to get back on track. The next meal, the next bite, the next choice is always a good time to get back in gear.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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10/20/18 9:38 A

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Such great comments in this today. Thanks everyone. As Marcia said I am glad to see I am not alone making this kind of thinking error. And Thanks Kriszta for tying the two books Pinkand Blue together

Mary

Cape Cod and Western Massachusetts

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


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10/20/18 9:27 A

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I made this mistake over and over, from my first "diet" at age 10 to late in my 50's. I made the mistake of thinking once I blew it I might as well forget dieting until the next day or the next Monday or the next time I saw my friend who would diet with me. Then I made the mistake of trying to make up for overeating episodes by starving and/or over-exercising, and found that I almost always failed at trying to starve to make up for the slip. I'd set myself up for starting again each morning and feeling like a failure every evening. That's a very destructive pattern.


Once I decided that I would never start over again, things got better. I actually lost weight and maintained the loss. Everything counts, whether I'm counting it or not. I must do the best I can each bite. Never give up. Giving up is the most destructive thing I can do for my health and well being.

I appreciate Beck on this topic. I'm not alone.

Loved the examples. Another favorite of mine - my WW leader came into the meeting and "dropped" an egg on the floor (hadn't noticed the plastic there, but it was) and then she said," I've blown it", so she threw the rest of the eggs.

Another friend said she accidentally ran a stop sign one time and never once thought that she should go run every stop sign in town.

There are a lot of sabotaging thoughts and thinking errors I make, correct, but go back to. I find them sneaking back in. This one I believe I have conquered, but I'll be on the look out because it is one of the most destructive thought patterns I've had!

PS I just thought of the learning of this thinking. As I was growing up, my mom and dad and my dad's 4 sisters were always going on one diet or another. They usually stuffed and gorged for the day or the week before they started on their "diet". I'm never doing that again either! This went along with very low calorie diets - like 600-900 where you experienced a lot of hunger and deprivation. No more!!


Edited by: SLENDERELLA61 at: 10/20/2018 (09:30)

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

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911BRAD's Photo 911BRAD Posts: 9,110
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Great job ladies... glad to have you back in the saddle.

Day 20: Get Back on Track is a powerful tool!

Happy Saturday all!

BRAD (Central Standard Time)
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Thank you, Susan, and what you did for yourself was GREAT!!! I'm with you... reminding ourselves what the advantages are, combined with the knowledge that we CAN do it... it's very potent and life changing.

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10/20/18 8:39 A

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WarriorSue, I had a similar cookie incident the other night....I had been on track and handling challenges well all week until I had a couple of extra cookies. I regretted it so much and wished I could undo it, I immediately thought of ways I would deprive myself and eat less for the rest of the week to counteract the extra cookies, I had those negative feelings....like I'm a failure and I'll never be able to lose weight. Fortunately, my common sense returned and I went back to my regular food plan and reminded myself of the advantages of losing weight and reminded myself that I can do this. I'm glad I didn't throw myself down the rest of the steps! I give you credit for not letting your thoughts go negative, which is so easy to do, and for snapping back at the very next meal.

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SUZYB53's Photo SUZYB53 Posts: 579
10/20/18 8:37 A

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Getting back on track after an incident last night.

One additional problem is that yesterday I got a cast for a broken wrist. It’s on my dominant hand and prevents writing in my notebook. But I can still type so I will just switch to using spark people for planning and refelecting. This sounds straightforward but it took quite a bit of self-talk to convince myself that icould keep going even if I have to change my system.

Edited by: SUZYB53 at: 10/20/2018 (08:39)
This turtle is to remind myself that slow but steady wins the race.


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/20/18 7:48 A

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Good morning, ladies!

I am so happy to say that when it comes to getting back on track, I am doing SO WELL.
I am surprised at how well, actually. Not only do I snap back.... I snap back at my very next meal. Historically if I fell off the wagon I would be a goner for days and weeks and months, afterwards. Now I just see it as a little slip on an otherwise smooth and forward-moving journey.
What I have already accomplished with my weight loss encourages me not to give that all up,
just because I may have overeaten one meal, or had a binge.
It actually happened just last night. I had a very good, appropriate week of eating and knew I would have a small loss for the week so I wanted to have two cookies. They were delicious
and I actually ate three more. That's "a lot of cookies" for someone on a weight loss journey, but I didn't even feel disappointed. To me it was just a demonstration that maybe I CAN live side by side with my tendency to eat "too much".... if it is only done occasionally. I didn't feel in the least bit defeated, it didn't make me feel guilty and ashamed. It felt okay, and felt like I can potentially keep this weight off for the rest of my life. I guess all of this is to remind myself that a person's food life is constantly challenging. We all have our favorite foods, the ones that call our name. We need to learn, not how NOT to eat them, maybe, but learn HOW to eat them in a way that still has us remembering that our bottom line is that we honor our bodies.
Yep, it was five double stuff Oreos and that is a lot of calories.... but it was a conscious decision and not a decision I regret. I am in such a good emotional place with this.

Edited by: WARRIORSUE at: 10/20/2018 (07:50)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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10/20/18 2:14 A

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Today's (Day 20 Get Back On Track) chapter is about one specific self deluding thought:

"I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

What are you thinking?
Please share here!

emoticon

I'm going on a 4-day vacation to Austria, and I will only have a tablet with me until Tuesday evening. I have a good plan, and I know how I'll stick with it.
That means, I will be able to read posts, but sometimes there is a bug and I cannot type letters - don't be surprised if I respond with emoticons only!
emoticon

Day 20 To Do List:
- I read my Advantages, NO CHOICE and It's Not OK response cards at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I identified and responded to a self-deluding thought
- I created an Get Back On Track Response Card

Edited by: KRISZTA11 at: 10/20/2018 (02:21)
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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AURA18's Photo AURA18 Posts: 10,933
10/19/18 2:42 P

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Day 20: Get Back on Track
Check Basics: plan/monitor: food/water/exercise/sleep.
emoticon Spark motivation with teams and nutrition books: Eat Rich, Live Long by Cummins and Jeffrey Gerber bit.ly/2yn3wMP u.nu/371n
Review tomdoorley.com/the-truth-about-diet/
"Stop taking myself so seriously - Spark article u.nu/3ozv "

Back on track from re-gain 10-15# summer '17. Too much fruit raises insulin, then I give-into more carb cravings. Now, working on Oct.-Dec. holiday gains. All winter low-glycemic berries with leafy greens.


Edited by: AURA18 at: 3/23/2019 (08:26)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/15/18 12:32 A

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Day 20: If I make a mistake and eat something I was not supposed to, I will read my ARC and other cards, credit myself for catching the slip, and eat normally at the next mealtime.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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7/12/18 3:44 A

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Great attitude!
Good planning and preparation is your strength,
but life happens, and then it is best to be kind and forgiving to oneself.
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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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,689
7/12/18 12:59 A

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Day 20 Get Back on Track

I have pretty much stayed in control and I have really worked hard to be compliant. Have not had an extreme binge that I couldn't regain control in a very long time. Only minor slips and so far I have always took a deep breath and moved on

I am looking at my "C" addiction sort of like an alcoholic. I am avoiding my trigger foods like the plague. A 4 pack of nutter butter cookies came back into the house via son's footlocker. I could not resist them. I reset my streak counter and have made it "C" free for 5 days!!!

No "C's": No carbonated beverages, no cake, no cookies, no chips, no crackers

I think I have been strict but forgiving to myself.

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

-Christi


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AURA18's Photo AURA18 Posts: 10,933
5/18/18 2:50 P

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Edited by: AURA18 at: 1/16/2019 (14:34)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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4/20/18 2:21 P

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Great observations!
I love this chapter, thank you for the reminder.
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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4/20/18 2:20 P

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Great observations!
I love this chapter, thank you for the reminders.
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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JMARIES51's Photo JMARIES51 Posts: 3,105
4/20/18 1:22 P

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Day 20 Get Back On Track Now

This is the lesson I was looking for by coming back to Beck. I didn't throw everything away in one huge swoop. Mine was a slow letting down of everything I had learned over the years. I thought I need a tune up and reminder to get myself back on track.

I love the analogies about not throwing yourself down the stairs and not going another 5 miles. However, I have had that feeling that if I broke a plate or chipped it, that I wanted to throw out the whole set.

So what I am remembering to do is to make myself a checklist of what to do if I get off track.
1. Look at eating unplanned food as a mistake and stop judging myself so harshly
2. Make cards to read with escape plans and read them for a few days to reinforce the feeling of how good it feels to get back on track.
3. Read my ARC's 2 times a day
4. Read my long term advantages for taking off weight and keeping it off
5. Add to this list as I think of good strategies.

This has really helped me get myself back on track this time around. I think I have realized that I do better when I have fairly strong boundaries around food. Otherwise I suffer a bit from portion distortion and get sloppy with allowing myself extra helpings. -- OH, wow, I just had a light bulb moment. Yesterday I was thinking that I didn't try to fool myself about food, but I think that is not true. If I measure out 1/4 cup of cottage cheese, I know it is 1/4 cup. But if I just try to eyeball it, it could be 1/4 or 1/2 or anything in between. So that is one way of fooling myself. And also when there is no way of telling the calorie count of a food, I probably have a tendency to error in my favor. --- Interesting.

OK, back to today. As you can see I am trying to really work the Beck System and be accountable for reasons I get off track.





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MARITIMER3's Photo MARITIMER3 SparkPoints: (237,905)
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4/7/18 8:41 P

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BECK Day 20 - Get Back on Track Now

Ukrainian Easter this week-end. Peter made over 20 loaves of bread, took our basket to church tonight to be blessed. Brunch tomorrow with family and friends.

Edited by: MARITIMER3 at: 4/9/2018 (19:50)
Gail
Southern Ontario, Canada
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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,827)
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3/23/18 3:41 P

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Hey Beck Day 20,

I found these 2 most helpful:

Just because you break a plate, doesn't mean you have to smash them all.
Just because you break an egg doesn't mean you have to break 11 more.

I can believe I had never heard of them before.

Linda emoticon

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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3/21/18 9:13 A

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Thank you!

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3/21/18 9:07 A

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@SUPERWOMANSUE18, you deserve lots of credit for sharing difficulties with your diet coach, and for getting back on track quickly. Great job!
Also, I think only one binge in one week is good progress, and it will not matter in the long run, because you got 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


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WARRIORSUE's Photo WARRIORSUE Posts: 3,881
3/21/18 8:12 A

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I went off track once this week, bingeing for emotional reasons after dinnertime.
The hardest part for me was admitting it, and I think that's why if you haven't found a mentor...
consider it! June was very reassuring to me, of course, and it allowed me to have the accountability I sorely need and then immediately move forward. This was very different from what I usually do, which is just give up and then binge for another month or two... or ten...before I rise up and start again.
As a very "all or nothing" person, I want to NEVER binge again. That may not be realistic,
and saying that may not be a sabotaging thought but rather, sheer reality. Life happens. We may not always eat with perfection. But I am seeing that it's what I do AFTER those times where I stumble that is going to make all the difference down the road.

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APHORNE's Photo APHORNE Posts: 336
3/21/18 12:10 A

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Another timely chapter with good suggestions... I managed to not throw myself down the stairs this last week (week 3 of BDS, week 1 of the new diet). Stumbled a couple of times but got right back on track.

I even made that same suggestion to the non-Spark acquaintance who is (allegedly) joining me in dieting. She was saying that she might as well eat what she wanted the rest of the day, and I automatically responded with "just get right back on track, no waiting for tomorrow." Yea Beck, it is sinking in! I'm also encouraging her to get the Beck Pink book and read it for herself.

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...missed your exit on the highway and drive 5 more hours in the wrong direction?

Krista thank you, thank you for sharing this.

I have been driving in the wrong direction for weeks now.

I'm on track 6 1/2 days ... but my mind is arguing with my soul ... we've been good so let's have something!!

No, now be quiet!
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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3/20/18 3:11 P

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Great examples, Krista, about what foolish thinking we can sometimes have in this area! It helps me to see this journey as a marathon and not a sprint and that makes a deviation off course seem like just a tiny blip that won't affect the outcome much. Life happens...a cookie, a piece of cake, overeating at a meal...but getting right back on track is so much smarter than worrying about whatever you did that wasn't what you wished had happened. The only real failure is quitting altogether!

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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36BEATRICE's Photo 36BEATRICE Posts: 2,704
3/20/18 12:22 P

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Often when I overeat or when i binge, I don't even think anymore.....But reading the previous comments makes me appreciate how cultivating the habit of giving myself credit can make me more aware and make me feel stronger and less easily defeated.
Of course, if it is only a small slip , like a few walnuts for exemple, it is much easier to get back on track and not focus on it.
The trick for me is to prevent getting into those heavy slips. But if they happen, then do my best to get back on track the next day, reminding myself though, that after a binge, the cravings might still be strong , but if i don't give in, they will disappear.

Rachel



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3/20/18 11:24 A

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This self defeating thought is like quick sand. You step in and down the hole you go, giving ourselves permission to continue is so self punishing .

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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SUZYB53's Photo SUZYB53 Posts: 579
3/20/18 8:54 A

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I love seeing other people’s strategies and experiences. I definitely agree with Tweety and Kriszta that self-punishment for getting off-track is counter-productive. I overate yesterday and neglected to track until this am. But I also resisted sweets multiple times, exercised, and did other things to take care of myself. So much easier to move forward knowing that I am doing many things right, rather than feeling my life is ruined by a slice of date-nut bread, an extra half sandwich, and an unplanned serving of pumpkin seeds.

Edited by: SUZYB53 at: 3/20/2018 (08:57)
This turtle is to remind myself that slow but steady wins the race.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 687
3/20/18 8:43 A

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Kriszta, I like those examples you quoted from the Blue book.

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3/20/18 8:21 A

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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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DRAGON-CHICK's Photo DRAGON-CHICK Posts: 4,141
3/20/18 7:54 A

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I like this one, and it's so timely. I'm just back from vacation.
So I really need to get back on track, and not beat myself up for any over-indulgences.
I can do this! We can do this!

-Marla


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3/20/18 7:39 A

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Today's (Day 20 Get Back On Track) chapter is about one specific self deluding thought:

"I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

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


426 Maintenance Weeks
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110
220
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440
SUZYB53's Photo SUZYB53 Posts: 579
2/18/18 10:44 A

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Timing for this is perfect for me. Things are getting very busy for me and I made a few mistakes yesterday. I know I can stay on track!!

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


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JUNEPA's Photo JUNEPA Posts: 13,734
11/1/17 2:53 A

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I first did a Beck Trek last year in Oct 2016. I thought I would never binge again. Why, it seemed so illogical to put more food in my body than it needed and gain weight just because it posed as comfort for my emotional distress. Eating wasn't the cause of the emotional distress and it wasn't the answer either. But sometimes the flesh is just plain weak, even though the spirit is willing. I think I can say I am in better control a lot more of the time than before, but sometimes binges come on and now I recover better.

I love the examples to keep visual to help us get back on track

Just because you ate off plan, doesn't mean you have to keep on eating off plan
Just because you fell on a stair case, doesn't mean you can't get up as soon as you can, rather than rolling all the way down the stairs
Just because you break a plate, doesn't mean you have to smash them all.
Just because you break an egg doesn't mean you have to break 11 more.
Just because you ran a red light, doesn't mean you have to run red lights for the rest of the day
Just because you missed your exit, doesn't mean you have to keep driving for 5 more hours down the highway


Another good point on this day is how small in total calories one day off track is. A pound is 3500 calories,
500 calories - a piece of frosted cake
800 calories - a piece of frosted cake and a doughnut
1200 calories - a piece of frosted cake, a doughnut and a dish of ice cream
1500 calories - a piece of frosted cake, a doughnut, a dish of ice cream and a candy bar
2000 calories - a piece of frosted cake, a doughnut, a dish of ice cream, a candy bar and a bag of potato chips
2300 calories - a piece of frosted cake, a doughnut, a dish of ice cream, a candy bar, a bag of potato chips and 3 pieces of cheese

To gain ONE POUND
3500 calories - a piece of frosted cake, a doughnut, a dish of ice cream, a candy bar, a bag of potato chips, 3 pieces of cheese, 2 chocolate chip cookies, a large muffin, 3 tablespoons of peanut butter, and a soft pretzel

Often when we track the extra off plan food, it comes down to a lot less than 3500 calories = 1 pound. That's why we shouldn't get drastically restrictive after a binge. Just eat like we were supposed to according to the plan, in a slightly negative energy balance, stabilize the boat - as soon as you can.


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
10/21/17 9:24 P

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Kriszta those were great examples from the Blue Book.

I've been guilty of this in the past, eating something unplanned and then saying I'll start over tomorrow which also gets shifted to start on the weekend or start on Monday, or some excuse. Drawing a line and starting now seems so much easier and makes umpteen sense.

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.
--No cravings
--Stayed on plan, No Choice
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” response card
- Wrote up a “Get Back on Track” response card



GOING-STRONG's Photo GOING-STRONG Posts: 7,120
10/21/17 7:58 P

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Day 20 - Get Back on Track

I have mentioned before that sometimes I have binge tendencies. Typically these episodes come on strong when I am upset or emotionally high or low. When I give in to the urge and eat something "I shouldn't" it can set me off where I eat with abandon. I'll eat something and then think.. what can I eat next? Changing my mindset and just getting right back on track is a pretty important skill that I need to work on. I have successfully been on plan now for a little over a month straight. That means that my resistance muscle is being strengthened I find the visual pyramid in the book about how a 500 calorie splurge can turn into 3000 calories if you don't contain it quite compelling. Stopping sooner rather than later makes perfect sense. One of my Spark Friends gave an analogy of having a flat tire. You just change the tire and get back on your journey.. you don't sit there and slash the remaining three tires! The next time this issue rears its head I will tell myself that it is okay...I may have eaten something I shouldn't have but just get right back at it and all will be well. No need to deny yourself at your next meal... just eat according to your next meal plan and move on.

Update - Now been on plan for seven months... no binge. Hooray! Keeping a food journal (on paper) seems to work and is much easier and convenient for me than trying to track on my phone. Biggest challenge is staying on plan while traveling. Avoiding refined sugar and alcohol helps me to stay on track.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Rhonda
Seaside, Oregon

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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10/21/17 4:35 A

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Just like SERIOUSLIM and Kathleen, I too find that going off track induces cravings.
Eat well -. it is easy and mostly effortless.
Engage in second-guessing myself, question my plan - it is getting harder.
Eat a few unplanned bites -eating trigger foods starts to sound like a good idea. "Desire to eat"
Eat trigger food - well, there is a reason why I call it trigger food... it is HARD to stop. Often impossible to stop. It is NOT pleasant at all.
... and then I must go back on track immediately.

So, sticking to my plan and measuring my portions it is my way to ensure my own well-being and happiness.

People who never read Beck Diet Solution and/or Bright Line Eating books don't know this.
They may think I am too rigid, I live in deprivation, I'm obsessed with food, even think I'm ridiculous... they will get over it and get used to it and forget about it.


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


426 Maintenance Weeks
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110
220
330
440
36BEATRICE's Photo 36BEATRICE Posts: 2,704
10/21/17 12:05 A

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I feel like Kathleen :"When I go off the rails, it's not so much the thought that "I've blown it so I might as well eat everything in sight." For me, straying from my good foods induces cravings for more - more sugar, more salty snacks."
And I like Kriszta's exemples as well of keeping things in perspective.
I also like the tone of Beck who acknowledge that we humans do make mistakes.

I want to keep all this in mind.

But also, as i am becoming more mindful of my eating, and as I am planning my food the night before, I don't feel as deprived anymore as in previous occasions.
I used to feel deprived and this is what would tend to derail me, together with boredom.

As I progress through this round of Beck, what is becoming clearer is that every step is important, but the steps are more easily implemented when I manage to eat in a balanced way, drink enough water, sleep enough. Then I feel more stable and it is easier to follow through .My inflammation diet has also made me so much more aware of the discomfort that certain foods trigger in me and make me less prone to go there.

Also this time around i do have snacks in the evenings and bring some food with me when I risk being too hungry.

In other words, as Beckers often say:"we are an experiment of one" and i trust my needs and reactions much more now than the different advices of diet specialists. And this seems to be what I need to do. So far so good. (If I find that it does not work for me in the long term, I will go to plan B, which is more like Bright Line Eating.)

Work in progress....

Edited by: 36BEATRICE at: 10/21/2017 (00:13)
Rachel



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10/20/17 11:55 P

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BAM ... get back on track ... NOW.

I have been goofing off for weeks ... months ... with "thinking" about exercising. JUST DO IT.

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: 16,290
10/20/17 7:51 P

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I, too, want to thank Kriszta for sharing the examples from the Blue book. It does put these eating mishaps into perspective.

When I go off the rails, it's not so much the thought that "I've blown it so I might as well eat everything in sight." For me, straying from my good foods induces cravings for more - more sugar, more salty snacks.

I do well most of the time putting a stop to it after one dalliance in the cookie dough tub. I have gotten better at pinpointing what got me there: emotions? frustration? boredom? anxiety? loneliness? When I can identify the reason I'm turning to chocolate chip therapy, I can usually find a better way to resolve the stress.

This is a really important skill to develop. Every time you do it, you get better at it.

**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.


KBSPARKY's Photo KBSPARKY Posts: 158
10/20/17 3:47 P

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I second what Mary said - I love that you provided that perspective from Beck Blue, Kriszta!

the stairs one made me laugh. I'm going to have to write those down on a RC.



x


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10/20/17 2:19 P

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emoticon
I"m glad you got back on track quickly, Sue!

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


426 Maintenance Weeks
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FUNLOVEN's Photo FUNLOVEN Posts: 2,477
10/20/17 1:56 P

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This was perfect timing for me as I definitely blew it yesterday!

I was very discouraged and frustrated with myself this morning as I reflected on yesterday's mishap. It has taken me several hours to pull myself out of my funk, but I'm working on it one step at a time.

I ate a normal breakfast.
I tracked the food I ate.
I am drinking my water.
I have talked with some Spark friends.
I have read some SP articles.
I have checked in with my top Spark Teams.
I have tried to be kind to myself and countered negative self-talk with positive words.

It is 2 p.m. and I think I am finally feeling ready to get dressed for the day emoticon


Sue

Michigan - EST

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


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/20/17 7:33 A

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That is a great spin on this chapter Kriszta. Safe travels by the way and thanks for getting this in ahead of you trip.

Here's my blog on Day 20.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6423228


Mary

Cape Cod and Western Massachusetts

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


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10/19/17 1:59 P

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I'm posting early, because I have a very long travel day tomorrow.

A specific fooling myself thought: "I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the chapter about this topic is excellent.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.

emoticon



Edited by: KRISZTA11 at: 10/19/2017 (14:03)
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


426 Maintenance Weeks
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110
220
330
440
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 499
6/8/17 6:49 P

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Right now things are going really strong with me, but I know that motivation is going to fade on certain days. When that does and I eat something I am not supposed to eat, I will do my best to stay on task immediately. I will remind myself of all the progress I have done and not fall in to the trap of complete surrender of all the credit I have earned so far. I will not let it derail me.

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


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CHIGGERCANE's Photo CHIGGERCANE Posts: 880
3/21/17 7:49 A

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20 - Back on Track

Getting back on track is easy for me - getting back on track IMMEDIATELY is a work in progress. Once I go off plan, it's so easy to decide to stay off for the rest of the day and get back at it tomorrow. I am learning to stop and think. And redirect myself.

Deb
Changing my life 1 step at a time.


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AURA18's Photo AURA18 Posts: 10,933
3/21/17 1:20 A

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Great tips emoticon emoticon and Restart Plan ASAP

Edited by: AURA18 at: 1/16/2019 (14:33)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,350
3/20/17 9:40 P

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Day 20:Getting back on Track

I don't always follow my meal plan but when I stray, I know it's not the end of the world. I usually get back on track with the next meal. I don't binge and I don't reprieve myself of my favorite foods. I like a juicy hamburger with cheese and bacon, or chocolate brownies, and pizza. It's not often probably once a month, I'll treat myself . On the other hand, I also keep in mind the 55 pounds, I've lost in the since August 2014 and I cannot and will not go back. That's thought is what keep me grounded.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
GOING-STRONG's Photo GOING-STRONG Posts: 7,120
3/20/17 8:11 P

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Day 20 - Get Back on Track

I have mentioned before that sometimes I have binge tendencies. Typically these episodes come on strong when I am upset or emotionally high or low. When I give in to the urge and eat something "I shouldn't" it can set me off where I eat with abandon. I'll eat something and then think.. what can I eat next? Changing my mindset and just getting right back on track is a pretty important skill that I need to work on. I have successfully be on plan now for a little over a month straight. That means that my resistance muscle is being strengthened I find the visual pyramidof in the book about how a 500 calorie splurge can turn into 3000 calories if you don't contain it quite compelling. Stopping sooner rather than later makes perfect sense. One of my Spark Friends gave an analogy of having a flat tire. You just change the tire and get back on your journey.. you don't sit there and slash the remaining three tires! The next time this issue rears its head I will tell myself that it is okay...I may have eaten something I shouldn't have but just get right back at it and all will be well. No need to deny yourself at your next meal... just eat according to your next meal plan and move on.


Rhonda
Seaside, Oregon

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


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UPTOIT59's Photo UPTOIT59 Posts: 1,034
3/20/17 12:53 P

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I say I am not striving for perfection but I think I really am- I really liked the part that said we are only human and bound to make mistakes--even with our eating.

I have plateaued for a couple of weeks now and it is discouraging. I actually think I may not have been eating enough calories. I added some and am trying to add a little more protein in those calories. Time will tell but it is a bit hard to take.

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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I am not striving for perfection ... but getting better and better at eating clean and moving my body.

I just wrapped up 6 weeks of following my doc's recommended elimination "diet" which I plan to do for 4-6 months. Coz I am being sooooooo successful and feel awesome ... it is impressing upon me how important it is to stay the course.

Plan, plan, plan ... and follow through. I do think 90% of this journey to health is making up my mind that I deserve it, I have the control and it is up to ME to MAKE it happen.

Change your mind ... and the rest WILL follow.

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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WALKMAMA's Photo WALKMAMA SparkPoints: (36,757)
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3/20/17 6:15 A

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I have a Response Card that says, "Stop. Restart Immediately." The inspiration for this card was from a comment that I received from another team member several months ago. Very helpful in times when I go off the plan.

Monica

Central Time Zone
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3/20/17 4:19 A

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I love this chapter!
Nobody can follow the food plan to 100% on every single day, so it is smart to be prepared for it mentally, and have good strategy at hand.
I find it almost always easy to follow my plan - ironically, once I eat something unplanned, it becomes harder, and the more I deviate from my plan the more difficult it gets.
Who knew...
So, the earlier I stop eating unplanned food, the easier it is to get back on track.

On Day 17 I had an episode of unplanned eating and overeating, it was not easy to stop,
but got back on track, and the next meal was exactly what I planned.
I counted my overeating events in the past 5 months, and I had 4 - that is, I was compliant in 99% of the 450 meals, but that is still roughly one day per month. It is exactly because of this chapter's skills that these oversize meals do not turn into bad food days or weeks.

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


426 Maintenance Weeks
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110
220
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,354)
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2/10/17 10:23 P

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Wrapping up day 6 ... right on track!!!! Yeah ME.
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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1/28/17 5:17 A

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emoticon to getting back on track!
One not-so-perfect meal or day cannot undo your progress if you get back on track immediately.
emoticon

There are days when it is really hard to follow one's plan, but it is not going to be that hard always. It will be easier again within a few hours or days.

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


426 Maintenance Weeks
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110
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330
440
IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
1/27/17 11:36 P

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Today I just wanted to give it all up. I put off reading this chapter until day's end. . .not a good idea. I underestimated cals by a few, but was bumbed out.because I want to eat like I used to. Get back on track doesn't exactly apply, but the chapter has helped to lift my mood. My attitude is back on track!

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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FUNLOVEN's Photo FUNLOVEN Posts: 2,477
10/21/16 9:48 A

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Well, as you have all seen, I have already had plenty of practice with getting back on track. I like Beck's reasoning about not continue to pile more and more calories onto the damage, but I have a horrible time following this advice. I am better off to stay as rigid as I can and not even start. Most of my problems revolve around social settings where there is all kinds of high cal snacky foods. I know before I even start that one bite will most likely lead to another and another. I am pretty happy with myself for the times that I have gotten right back on track so far during this Reboot. I am going to work hard to continue this trend.

Sue

Michigan - EST

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


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WINACHST's Photo WINACHST Posts: 2,442
10/21/16 9:10 A

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Well, this is just what I needed this morning. I am coming off a binge of cookies and candy. I feel horrible and am up 3 pounds. I just happened to log onto Spark People and decided to see what inspiration I could get from this team. Get Back on Track is exactly what I need to do.

GET BACK ON TRACK! I need to journal and preplan and prepare what I will eat.

I am looking forward to getting back on track once again.

Nancy
Central Minnesota
Central Time Zone

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


 Pounds lost: 4.2 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,771)
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Posts: 5,726
10/21/16 2:57 A

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Kathleen, you did great on this exercise, it is a very useful advice of dr. Beck to eat normally after slip ups. So much better than risking continued unplanned eating, which can be the case if one wants to eat nothing for the rest of the day.

June, I loved your sentence "If I can't overeat, I am going to have the biggest and best resistance muscles I can work up.
emoticon
In my younger years I too liked to overeat - looking back I was lucky to get away with so little extra weight. At that time I didn't notice that overeating induced cravings, and it was very hard to eat less. Now that I avoid overeating I have very few cravings, if any.
Don't worry about being too rigid, this is an intense learning phase. Once you are done with the book, you can figure out for yourself where you can be more relaxed and still have the benefits.

My Day 20 was uneventful, I followed my plan so didn't get to practice getting back on track, but sooner or later I'll slip up and then these skills will help me a lot.

Edited by: KRISZTA11 at: 10/21/2016 (02:58)
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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JUNEPA's Photo JUNEPA Posts: 13,734
10/20/16 11:21 P

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I used to enjoy going on a full-out decadent, over-eating slide. I didn't mind working harder to recover from the damage. If I didn't do it too often, I didn't gain a lot of weight. I used to hate small portions, view them as a tease, if I eat something I like, I want to taste it, fully, completely, for a while, not just see it and take a small amount. How times have changed. I guess I am getting older and wiser. Also, when I was younger, I could easier work off extra pounds. Menopause is mean, my metabolism is slower, my upper calorie limit is so much lower than it was when I was young and active and working full-time on the farm. Now I remember those binges, and I have a different view, I don't think they are healthy, they are indulgences of gluttony. Plus the one of the big reasons I am doing the Beck trek is to learn healthy and effective moderation habits. I am already getting better at being mentally tough and sticking to a plan. Even though my sabotaging thoughts are telling me I am being too rigid. I am on a track to gain mental strength and develop those resistance muscles. I want to work to get huge and strong resistance muscles. I am not moderate by nature, as you can see. If I can't overeat, I am going to have the biggest and best resistance muscles I can work up. Back to Day 20, slips most likely will happnen, my plan is to get immediately back on track, I am not going to go for the whole day slide ride.

Yikes, I reread this post. While I admire and intellectually prefer moderation, I enjoy pushing the limits, so I am going to go for what I enjoy, for what appeals to me emotionally, and is also in line with the goal of getting to goal weight and staying there.

Edited by: JUNEPA at: 10/20/2016 (23:25)
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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KBEHNKE81's Photo KBEHNKE81 Posts: 16,290
10/20/16 7:12 P

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Day 20 - Get Back on Track came at the perfect time. I've been (sitting and sitting and sitting) in training sessions all week this week, and my eating time and menus are all jumbled up. Today I had my supper food for lunch, but when I got back to my hotel room at the end of the day, I was as hungry as I typically am after having my normal smallish lunch. So I had a snack - which turned into a rather large snack, but I'm hungry already just one hour later. I have hit my upper calorie limit for the day, and I have not had supper yet. The advice in the book is to keep eating normally, so I will have a reasonable meal for supper in a little while. Yes, I will go over my limit, but if I don't have another meal of some sort today, my rumbling tummy will keep me awake for sure. Bright and early tomorrow morning I have to take the exam related to my training , so I need to be fed and rested.

I will continue to eat normally today, draw a symbolic line at my rather large snack, and carry on.

**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.


DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,139)
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10/20/16 6:50 P

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Jeanknee, Thank you very much for your wise words! I will take them to heart.

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


 current weight: 3.0  over
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JEANKNEE's Photo JEANKNEE Posts: 22,426
10/20/16 6:40 P

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JSPEED4, I love that graphic in the book too!!!

DaisyBell6, I was terrified when I came up lame in March 2015. Honestly, I feared that all of my hard work was about to be undone because I had a belief that I could not maintain without an ability to exercise. WRONG!!! There is no need to exercise to lose weight. Appropriate nutritional intake is required to lose and maintain ones weight. Period. Exercise is more about our health, fitness and mood. Does exercise support weight loss? Of course, it does. But, we cannot out exercise our forks.

So, yeah. I gave myself a figurative slap in the face and did what I needed to do ... I drastically cut my nutritional intake. I knew that I had been incredibly active and I had really good estimates for how much I was burning from activity. IMMEDIATELY those calories came out of my nutritional budget. Not needed. My weight? It's fine. It has been nearly 2 years and I have maintained despite the inability to move much.

The sooner we get back on track the better. KUDOS to you for returning to the wagon sooner rather than later. Well done, lady. emoticon

So, yeah. I had a sabotaging thought there ... It is impossible to maintain ones weight without an ability to exercise. I recognized the thought for what it was ... sabotaging. And, immediately rebuked it. I've learned to do this because I worked with a Cognitive Behavioral Therapist for years. My situation required professional support. Support that likely saved my life and for which I will be eternally grateful.

So, I don't want anyone thinking that this comes easy to me. I've had LOTS of years of practice.

Edited by: JEANKNEE at: 10/20/2016 (18:42)
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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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,139)
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10/20/16 6:28 P

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Day 20 has special meaning for me this time around. I broke my ribs 3 weeks ago and with the limited exercise and pity party attitude I had gained weight. But I jumped into this reboot as a late comer and am getting back on track. I did let my overeating get the best of me for a while, but I am on board 100%. Five pounds is a lot easier to get off than 15 or 25 or ???. I am back on 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


 current weight: 3.0  over
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JSPEED4's Photo JSPEED4 Posts: 1,701
4/7/11 2:42 P

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I love the diagram in the book! LOL!
I wrote, as a Response Card, "Don't eat a mountain."

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


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 3,262
2/1/11 9:40 A

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I think i've spent the past three months getting back on track... after trips, after illness, after holidays, after stress eating. Its kept me from gaining weight, this little step, that's for sure. AND more importantly, its kept me from feeling like I'm losing control and "falling back" into my old ways. I KNOW these slips are temporary and situational, and I KNOW how to turn them around.

Heidi

RESOLUTE— I am going to keep my health and my body’s needs front and center.

RENEGADE— I can successfully lose weight healthily without becoming obsessed with calorie. That takes a different kind of attention, but one that is mindful to what my body needs and how I feel.


 Pounds lost: 19.4 
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