Group photo
Author:
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 458
10/16/19 10:38 A

My SparkPage
Send Private Message
Reply
My No CHOICE card is going to say instead

STICK TO THE PLAN - You are so happy with yourself and your husband is so proud of you. Your self control and convictions are becoming stronger each day. You look and feel better because you are sticking to your plan. Meal time will pass and tomorrow you will not even remember what you ate. Your body remembers and it shows!

My husband said those words to me (Stick to the Plan) anytime he saw me struggling a few months ago when I "started" spark over again. Something clicked when he said it. I didn't rebel with him saying that to me, it actually helped! It worked. I was content with my food when he spoke those words. I would say it to myself when he wasn't around and it worked again. I would think it in my head when I saw something tempting in a mall and it disarmed the temptation. This is somewhat of a miracle for me.

I am usually a rebel and when I ask my husband to help me. I find my husband taking on the role of "Food Police" and I am the "criminal" trying to get away with it, whenever he turns his back. (which is sort of ridiculous because I am only hurting myself}

Stick to the plan for me includes nothing but the plan. I sometimes will swap out fruit , apple for pineapple (as my son eats it before I do) But I stick to the calorie intake with the type of food, like dairy, fat, carb, fruit, veggie etc. It allows me a little bit of leeway when my "blueberry bandit "aka my 16 year old , 130 pound son, as he sneaks (not really sneaks) into the kitchen and eats my planned food for the day. No matter how many blueberry containers I buy, I cannot depend on it being there for the following morning in my refrigerator. I try to not put them on my plan in the first place and have tons of snacks I can forgo (sugary almonds, veggie straws, KIND bars, pistachios, breakfast bars), laid out for him as a sort of safety net for my planned food as my sons grabs these instead. I have to be prepared that I have enough for me, hummus, regular almonds, wheat tortillas, pineapples not cut up until after he leaves for school, and beans.

It works but I have to be prepared.


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


 Pounds lost: 21.2 
0
14.5
29
43.5
58
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
10/16/19 3:31 A

My SparkPage
Send Private Message
Reply
Today's (Day 16) chapter is about eating what we planned in writing the night before.
There are several reasons why we may have the idea to eat something else - this day is about staying on plan anyway.

To eat or not to eat?
"This internal argument can create tension, which is emotionally and physically uncomfortable. You'll be tempted to relieve this tension by eating.
... Just as deciding to eat can reduce tension, so can deciding NOT to eat.
...Firmly saying NO CHOICE decreases both the struggle and the discomfort."
With practice, this can become automatic, just like the habit to brush teeth twice daily.

Today's assignment: create NO CHOICE response card (see examples in the book),
and from now on, read it at least twice daily (together with the Advantages Response Card).
(you may create response cards on other days of the program, if you find them helpful to counter sabotaging thoughts)

What do you think?
Please share your thoughts here! Any sabotaging thoughts?
***Note: if you scroll down in the Day 16 message board, you will see many of us dislike the phrase "NO CHOICE" - if you feel the same, please feel free to develop your own more positive version, that doesn't provoke aversion. Lots of good examples there and on the Day 13 message board,

This might have been too hard in the past, but we have many skills that help us now.
-we have a reasonable diet (D2) + a written plan for the day (D14)
-we learned about hunger (which is not an emergency, D11, D12), and desire to eat and cravings (which we can overcome, D13)
-we monitor eating after each meal (D15) and give ourselves credit for all positive choices (D4)
just to mention a few!

Day 16 To Do List:
- I read my Advantages Response Card 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 (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 weighed myself and recorded my weight
- I made my NO CHOICE response card

Personal note:
I find that this is really true: ""This internal argument can create tension, which is emotionally and physically uncomfortable. You'll be tempted to relieve this tension by eating.
... Just as deciding to eat can reduce tension, so can deciding NOT to eat."
It is easy when I'm determined that I'll eat what's on my plan, and I know it.
In July-August every year, I give in to desire to eat unplanned food, too many tempting choices (seasonal fruit and corn on the cob are the healthy choices, why not?) and I end up eating trigger food on a daily basis, struggling with indecision a lot...
usually it is October 1st, start of the traditional Beck challenge when I finally get back into my peaceful routine.
This year the same happened. I meant to be serious about sticking to my plan end August, even tracked all my food in SP Nutrition Tracker - but kept eating those extra bites.
After refreshing my Advantages Response Card and reading it twice daily something clicked, and I just stopped eating unplanned food. Result: in the past 15 days I enjoyed freedom from cravings again. (except one stressful day when I gave in to desire to eat trigger food which I "successfully" nurtured to grow into a craving and a binge )
So, yes, I know my inner peace depends on it.
My No Choice response card:
NO CHOICE - eating unplanned food costs me my inner peace



Edited by: KRISZTA11 at: 10/16/2019 (03:50)
Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
GOCALGAL's Photo GOCALGAL Posts: 5,124
9/16/19 12:55 P

My SparkPage
Send Private Message
Reply
I have a lot of rules that I try to follow but the critical one's are: 3 protein/fat balanced meals that are heavy on veggies, 8 to 12 hour eating window and having a plan when eating out. I need to add daily reading of advantage cards!



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

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

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 556
9/16/19 8:55 A

My SparkPage
Send Private Message
Reply
I usually plan in the morning- sometimes it even works to plan a few days ahead. My two big rules are "read through my advantage cards" and "just say 'no'."

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


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
MARITIMER3's Photo MARITIMER3 SparkPoints: (236,310)
Fitness Minutes: (141,300)
Posts: 9,744
3/23/19 5:39 A

My SparkPage
Send Private Message
Reply
Thanks, Kriszta and Junepa for answering my question. I will try to stick to exactly what I planned. Today I'm making a slow cooker dinner with lots of vegetables.

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 0.0 
0
1.35
2.7
4.05
5.40000000000001
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
3/23/19 5:14 A

My SparkPage
Send Private Message
Reply
emoticon
as the book says, following a rule eliminates struggles.
I find I always make good healthful choices the night before - in stark contrast with choices I make standing in the kitchen wondering what should I eat.
It is about creating a time gap between making the decision for yourself and actually eating the thing.
If this sounds too strict, don't commit to do this for long term, just commit to do this as part of learning, say, for one week. Then you can see for yourself if it is easier to stick to your plan "by the book", or it is just as easy or even easier if you tweak your plans in the minutes before eating.

Edited by: KRISZTA11 at: 3/23/2019 (11:50)
Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
JUNEPA's Photo JUNEPA Posts: 13,641
3/23/19 12:15 A

My SparkPage
Send Private Message
Reply
Maritimer3, I think the baby step toward eating healthy is to take away the choice, so we don't wear down our will-power deciding what to eat, we make a plan and stick to it.

I think a parallel substitution is not a problem, broccoli instead of carrots etc. The problem is real unplanned eating like the right portion of rice plus potatoes or more rice, or a dessert if it is not on the plan.

To avoid any problem, we start by sticking to our plan.

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.


 October Minutes: 1,665
0
750
1500
2250
3000
MARITIMER3's Photo MARITIMER3 SparkPoints: (236,310)
Fitness Minutes: (141,300)
Posts: 9,744
3/22/19 10:53 P

My SparkPage
Send Private Message
Reply
I'm not sure I understand this one. Why is it wrong to decide that you want broccoli instead of carrots, or a slice of whole grain bread instead of brown rice? I can understand that the quantity of food eaten, and the time it will be eaten, should be the same as the plan; but why must the exact selection be eaten. What if I go to the store and the broccoli doesn't look fresh, but there is some great-looking asparagus?

I will read through more of the comments to see if I can understand this, or perhaps someone will reply to my question.

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 0.0 
0
1.35
2.7
4.05
5.40000000000001
JUNEPA's Photo JUNEPA Posts: 13,641
3/22/19 12:04 A

My SparkPage
Send Private Message
Reply
I am pretty good at sticking to a plan once I have made one and am being actively mindful of what I put in my mouth. I see Beck has a rule that I do too, "Eat only raw vegetables while preparing dinner" to which I add, and drink low-calorie drinks. I find that when I do this, I get a head start on the 20 minutes it takes to feel satisfied after a meal, plus I am not ravenous sitting down. Since starting this Beck Trek, I have not had trouble with being tempted to eat between meals. Motivation is high at the moment. I dread the next time a stretch of being discouraged happens, as that is when unplanned eating spirals. As usual, while I am in the high motivation stage, I can't imagine that ever happening again, it just seems silly.

So far on this Beck Trek, I am very happy with my food choices and ability to stay on plan.

I do like the "No Choice" response. It helps put on the brakes.
No Choice, Not My Food, If I want that food, I can put it into tomorrow's food plan.

Edited by: JUNEPA at: 3/22/2019 (00:11)
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.


 October Minutes: 1,665
0
750
1500
2250
3000
AURA18's Photo AURA18 Posts: 10,923
3/18/19 6:07 P

My SparkPage
Send Private Message
Reply
Prevent Unplanned Eating - "No Choice - Please Follow Plan"
Prevent by Limiting Choices..."Not on my plan!" "I don't eat that!"
"Following rules eliminates the struggle over what to eat or not eat." ~ Beck

Guidelines: LCHF Whole foods:
1. Carbs mostly green veggies and limit fruit (mixed berries & green banana)
2. Plant protein or Omega 3 fish 2- 3x /week
3. Natural fats ghee, coconut & EVOO
Gradually eliminate sweeteners & sugar /grains /refined oils /nightshades etc.
Limit high fat quality dairy, organic legumes and nuts

Plan & monitor intake of 5 groups of essential nutrients:
1. water
2. all vitamins - daily water soluble C & B-complex and EOD fat-soluble ADEK2
3. minerals - calcium, potassiumK2, magnesium, sodium, selenium
4. amino acids - 9 tiny proteins
5. fatty acids - ALA and linoleic acid (LA)
www.nutrientsreview.com/glossary/ess
en
tial-nutrients
Essential - body can't make - provided by food /supplements

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 526
3/18/19 5:27 P

My SparkPage
Send Private Message
Reply
A while ago I read a blog that was about having a "No excuse" attitude when it came to nutrition and exercise. This concept resonated with me and soon after reading it, I was able to get back on track. Beck's "No choice" RC reminds me a bit of that and it feels okay with me.

So I did my "NO CHOICE" response card.

I am having more troubles setting up further rules. On one hand it's still difficult enough to simpy follow my meal plan. Adding something else makes it a bit too much to handle and I'm resisting her "up to 25% more" rule - it's a great rule, but if I think of myself at my fav restaurant, I don't think I can apply it and not feel deprived, cheated and more than a little grumpy.



Fran
LIFECHANGZ's Photo LIFECHANGZ Posts: 8,483
3/17/19 12:37 P

My SparkPage
Send Private Message
Reply
emoticon Beck day 16 ~ Prevent Unplanned Eating
(my thoughts on her "no choice" rule ~ I would use instead... "I choose to!")

emoticon nods @ all of it...

I think for me, the "no choice" is part of black & white/rigid thinking and rules & & & all the failures of the past where I threw down the towel and dove back into food... it is the opposite of being able to make choices and other "reasonable" adjustments - all things considered...

so... I do better when I look at the choice(s) in front of me, consider the alternatives and choose, do it, enjoy it... then it's over/history and onward to the next choice. Not good or bad... just do or not... and if I track it/jot notes, then I can look back and see when patterns/trends emerge.



emoticon 1 of the things I found really helpful when I read it was Dr. Beck's rules on page 150... Rule #4 - when eating out, eat up to only 25% more than I usually do when I'm home.

now, see, the 25% is an arbitrary # that she chose that works for her. That does not mean that I need to adopt her rule.

I should figure out what kinds of choices I can make that will help me physically and that I can accept and do and help myself emotionally...



emoticon like Christi, I choose me.

emoticon How do I help myself? How do I choose me, my needs instead of food?

Like Joann, when I have a choice I try to break the automatic trigger from the action - I call this "delink" and take a moment to think of my why's & whatnots.

if I need to eat physically, then take/eat and enjoy the food
or is it truly special, and I want to choose to eat the extra now, I can... but then get back to regular eating...

emoticon what are my regular eating guidelines (rules/approaches)? Things like...
~ eat enough, not too much, not too little
~ eat regular meals & snacks & not inbetween
~ consciously choose foods that nourish and help my body that I like and enjoy eating emotionally
~ find other things to do in response to non-food needs/reasons

this has been working for me...

emoticon So Beck Day 16 ~ Prevent Unplanned Eating...



emoticon this would be ~ PREVENT EXCESS OVEREATING & I CHOOSE TO...

I choose to...
help myself
eat well
move my body
nourish my soul






Edited by: LIFECHANGZ at: 3/17/2019 (12:41)
When the world says “Give up,” Hope whispers ‘Try it one more time.'


 current weight: 325.0 
348
335.75
323.5
311.25
299
JMARIES51's Photo JMARIES51 Posts: 3,105
3/16/19 10:29 P

My SparkPage
Send Private Message
Reply
Day 16 Prevent Unplanned Eating

Once again, I have to say that I am really getting into all these exercises. Instead of NO Choice, I have been using the word DELINK. No matter what it is that is happening - like a food craving, or feeling like I don't want to work out, or someone offering me something that I would really like to eat, but it is unplanned -- I just say to myself DELINK. Then I pause and my new action is to stay with the discomfort and to think about it. Usually what I find I am feeling is a bit of anxiety. So after I have a little talk with myself about how the situation is just some thoughts floating through my brain and I don't have to act on them, the desire for eating something unplanned passes. If it doesn't pass after a period of time, then I decide if maybe I am thirsty and have a drink of water, or if I am really hungry I will have something small to eat. But so far the couple of times that I have eaten off plan in the past 3 weeks has just been a small bit right before bed. I used to eat a protein bar at this time of the evening and have given up that nighttime snack, so I feel this is a huge improvement.

So I am journaling instead of writing out the response cards just because I am always reading and writing in the journal. What I am finding is that writing about my feelings is really very helpful for me. I have spent so much of my life trying to drown my feelings with food, that for me to acknowledge all of these feelings is really a blessing. I had no idea how much of my anxiety and fears I was deadening with food. So I guess a good response card would be when I want to eat unplanned food, I delink from this feeling, then I ask myself what am I really feeling? After that I can make the choices that will be most healthy for me and support staying on plan.

Day 16 To Do List:
- I read my Advantages Response Card (list) at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and thought about the food and my choices
- I congratulated myself for great choices in food, actions, and thoughts
- I went for a long walk and did some stretching
- I reviewed my plan for today and noted any changes or feelings
- I wrote out a new food plan for tomorrow
- I weighed myself and recorded my weight
- I journaled about delinking




 Pounds lost: 43.0 
0
14.5
29
43.5
58
ICANINSIGHT's Photo ICANINSIGHT Posts: 22,771
3/16/19 12:46 P

Community Team Member

My SparkPage
Send Private Message
Reply
Well I have been reading what everyone wrote about No Choice. I will have to ponder this one.

I plan to make my card soon and plan my eating.

Yesterday I blew it, but today is a new day.

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




 Pounds lost: 15.0 
0
15.5
31
46.5
62
OLIA_NA's Photo OLIA_NA Posts: 96
3/16/19 12:05 P

My SparkPage
Send Private Message
Reply
Thanks to a discussion on day 13 I was able to ponder this over for a couple of days and came up with this card:

Choose life!
I chose to live a healthy life!
I chose to feel confident in my own skin!
I chose to be in a better emotional state!
Planning for the day ahead and following my plan will help me accomplish that!

These tie in directly to my advantages, so it's another way to reinforce these concepts.

I also remembered one of my acquaintances talk about this so: "I'm silly not a person who eats _________." This is a big mental leap for me, but definitely something to strive for!

I was genuinely surprised at how many people repel from "no choice" card and want to make it positive. It's always good to know there are like-minded people around to support you! So thank you all for the support!

Happy and healthy weekend everyone!!!


Edited by: OLIA_NA at: 3/16/2019 (12:11)
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,715
3/16/19 11:13 A

My SparkPage
Send Private Message
Reply
I have mixed feelings about no choice. There are many foods in my refrig that I can eat and usually plan my meals in the AM. At night, I am on the down side and when I write it down, change it in the AM.

Working on this one because I find my resistance muscle working the wrong way

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


 current weight: -3.8  under
5
2.5
0
-2.5
-5
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (362,519)
Fitness Minutes: (237,910)
Posts: 11,222
3/16/19 10:32 A

Community Team Member

My SparkPage
Send Private Message
Reply
I have found it amazing that the "NO CHOICE" attituded can carry me though challenges that at one time I thought I could never do. Most of the time, I find I can!!


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 4.6  over
5
2.5
0
-2.5
-5
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,685
3/16/19 9:09 A

My SparkPage
Send Private Message
Reply
Day 16: Prevent Unplanned Eating


I choose to put myself before food emoticon .

I do tell myself "Not my food" , "enough" , "I choose me" . Having key words in my head does help to keep me on track.


This image is powerful for me. I am not an insulin dependent diabetic but there is a strong history of it in my family. I do follow the Sparks Diabetic Nutrition Plan. Just like to much insulin can kill a person - to much food over time can kill a person. I don't want to be morbidly obese. I have made a conscious decision to choose myself over food. My goal is to eat just enough to meet my needs and feel good. When I cut my consumption too low, it causes hypoglycemia. My insulin levels don't tend to run high even when I do overeat but they do run low if I don't eat enough or I exercise vigorously.

Edited by: TNCOUNTRYLIFE at: 3/16/2019 (09:59)
Striving for strength and balance in mind, body and spirit!!

-Christi


 Pounds lost: 47.8 
0
25
50
75
100
MISSRUTH's Photo MISSRUTH Posts: 4,969
3/16/19 8:34 A

My SparkPage
Send Private Message
Reply
I read back through a ton of posts on this thread. For some reason "no choice" has always struck me as a little off, idk why. It's a nice simple little phrase, though. I reckon I prefer "not my plan". Whatever works, I guess-- a catch phrase to remind ourselves that we've already made a plan and don't need to be struggling with decisions over spontaneous eating.

Somewhere along the line (I've been on Spark for years) I made the decision to never eat seconds. I don't even have to think about it any more, there are no sabotaging thoughts, I just don't ever do it. It's become as second-nature as brushing my teeth. I don't recall if I used a catch phrase to help me through-- although if I had one, it was probably along the lines of "I don't eat seconds".

So my response card now says "Not my plan". What really struck me about this chapter, is how Beck talks about the dialogue in our heads over spontaneous eating, and the ensuing tension & discomfort (til we eat, to relieve the stress). That's what I'm after-- decreasing the struggle and discomfort. While I've been successful with the seconds, I'm not consistent when it comes to limiting the evening eating/ snacking. My rules:

Use the "My Plate" example for fixing meals
Eat sitting down
No seconds
No junk/ treats til after dinner
One planned evening snack

(Edited to fix an autocorrect that "corrected" a word to something that made no sense whatsoever. Sometimes I hate autocorrect.)


Edited by: MISSRUTH at: 3/16/2019 (08:37)
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


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
3/16/19 6:06 A

My SparkPage
Send Private Message
Reply
Today's (Day 16) chapter is about eating what we planned in writing the night before.
There are several reasons why we may have the idea to eat something else - this day is about staying on plan anyway.

To eat or not to eat?
"This internal argument can create tension, which is emotionally and physically uncomfortable. You'll be tempted to relieve this tension by eating.
... Just as deciding to eat can reduce tension, so can deciding NOT to eat.
...Firmly saying NO CHOICE decreases both the struggle and the discomfort."
With practice, this can become automatic, just like the habit to brush teeth twice daily.

Today's assignment: create NO CHOICE response card (see examples in the book),
and from now on, read it at least twice daily (together with the Advantages Response Card).
(you may create response cards on other days of the program, if you find them helpful to counter sabotaging thoughts)

What do you think?
Please share your thoughts here!

***Note: if you scroll down in this message board, you will see many of us dislike the phrase "NO CHOICE" - if you feel the same, please feel free to develop your own more positive version, that doesn't provoke aversion. Lots of good examples here and on the Day 13 message board.
I like this concept very much, but the phrase No Choice feels strange to me. Instead I say "Not My Food".

This might have been too hard in the past, but we have many skills that help us now.
-we have a reasonable diet (D2) + a written plan for the day (D14)
-we learned about hunger (which is not an emergency, D11, D12), and desire to eat and cravings (which we can overcome, D13)
-we monitor eating after each meal (D15) and give ourselves credit for all positive choices (D4)
just to mention a few!

Day 16 To Do List:
- I read my Advantages Response Card 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 the time / some of the time)
- I did spontaneous exercise (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 weighed myself and recorded my weight
- I made my NO CHOICE response card

Edited by: KRISZTA11 at: 3/16/2019 (06:10)
Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
1/16/19 3:50 A

My SparkPage
Send Private Message
Reply
Great response card, thank you for sharing, Maribeth!


Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,923
1/16/19 1:40 A

My SparkPage
Send Private Message
Reply
Day 16 Prevent Unplanned Eating "Not on my plan!" ~ "I don't eat that!"
emoticon emoticon emoticon emoticon
Curd mindless eating. Distraction from spontaneous eating choices
"Tame Emotional Eating Beast" by Dean Anderson bit.ly/2CkyLcB
- it all boils down to "positive self-talk."
goggle image
“9 practical ways to stay on track” u.nu/v5py
SparkMember "I choose happy" u.nu/zh3n

Edited by: AURA18 at: 1/16/2019 (09:02)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
BECKIKORN's Photo BECKIKORN SparkPoints: (8,681)
Fitness Minutes: (11,282)
Posts: 120
12/4/18 10:26 A

My SparkPage
Send Private Message
Reply
So, I wrote "No choice" on my food diary! I work in a hospital so unplanned eating is everywhere! Nurses love to cook! I always struggle with the thought that "I deserve to be able to eat all the foods I enjoy". So what I really took away from this chapter was this thought- "I deserve to feel better more than I deserve to eat all the foods I enjoy.". I think this thought process will be very important for me.

Becki

broadcasting somewhere near the middle of Texas


 current weight: 204.0 
204
194.75
185.5
176.25
167
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,057)
Fitness Minutes: (70,609)
Posts: 1,079
10/18/18 10:35 A

My SparkPage
Send Private Message
Reply
Just wanted to thank people for suggestion other options to "no choice" - like "not my food"; not on my plan. I'm finding that really useful.

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


 current weight: 126.0 
128
125.75
123.5
121.25
119
AURA18's Photo AURA18 Posts: 10,923
10/17/18 12:28 P

My SparkPage
Send Private Message
Reply
emoticon

Edited by: AURA18 at: 3/18/2019 (18:06)
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
10/16/18 11:05 P

Send Private Message
Reply
I internalize this as "Not an option" and it works miraculously for me. I have had many, many 100% on-plan days, mostly because of this. It's huge for me.

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


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
KRISKECK's Photo KRISKECK Posts: 1,233
10/16/18 8:28 P

My SparkPage
Send Private Message
Reply
Christi, great job on Not my food, and glad the manager noticed you were not happy at the grocery. No upselling, thank you!

Rachel, sounds like a good switch. I tend to move things for my convenience or other needs and still count it as a success.

I had a hard time with "No Choice" at first. While I get that I am pre-deciding and doing that means I am using up less willpower and can save it for the big things, it seemed to easy. Of course I have a choice, in some sense we ARE choosing, even if we already have a plan. But when I started adding No Choice - IF I want to lose weight and achieve my goals, that made more sense. So, I see No Choice as shorthand. And I do use it.



Kristin
Maryland USA
Eastern Time Zone

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




 Pounds lost: 2.0 
0
7.5
15
22.5
30
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,212
10/16/18 6:58 P

My SparkPage
Send Private Message
Reply
Telling myself more of this this past week where an important weigh in is in the balance! It will always be no choice when you make weight loss a priority. I don't practice this 100% we aren't robots and we're human. Making sure we know what our choices are is important.

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
comebackkid12
EST


 October Minutes: 876
0
148.75
297.5
446.25
595
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,685
10/16/18 4:09 P

My SparkPage
Send Private Message
Reply
I usually always have a plan B. I work with a flexible menu. My husband seems to be more on plan if I give him the choice between chicken or pork loin. Brussel sprouts or asparagus. I do prepare all our meals at home and usually don't stress on flipping taco Tuesday to Wednesday. This seems to work for us because I break our calories up into about 600 for breakfast 400 lunch and 800 for supper for daily total of @ 1800 a day.

NO CHOICE and NOT MY FOOD is my strategy at the grocery store so the "no, no" foods do not make it into the house. This morning the grocery store had new Hershey 's chocolate raspberry candy bars, at the check out, that the girl was pushing. Not sure why? I told her No thank you then she had some sort of seasoned crackers and ask me if I wanted to try them. I said "No, I do not eat processed "C" foods such as "chocolate" , "candy", "crackers" and that I have loss 60 pounds by eliminating these foods. The girl actually said " Congratulations, just one candy bar will not hurt you" I explained that "yes, it would!" . The manager then came over, she knew I was not happy about being offered new products and that pushing C.R.A.P at the register was not a "+" in customer service column as far as I was concerned. Hope this is not a new practice that they are going to do to promote new products.

emoticon No CHOICE! NOT MY FOOD!



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

-Christi


 Pounds lost: 47.8 
0
25
50
75
100
36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/16/18 1:32 P

My SparkPage
Send Private Message
Reply
Got home around 1 p.m. Had had a light breakfast around 8a.m.Walked to my morning activity and afterwards did a longer walk than usual on my way back and was famished by the time i got home. My lunch was planned and pre cooked, save for the rapinis. I decided to skip them rather than wait an additional 20-30 minutes to have them ready. Will have them tonight.
So i did not eat exactly as planned, but I feel I made the right choice for me. Being over hungry has a tendency to backfire for me. Finishing lunch now with a cup of green tea.
The routine is starting to sink in.
Have to work on my "no choice", "not my food" though.

Edited by: 36BEATRICE at: 10/16/2018 (13:33)
Rachel



Total SparkPoints: 30,633
30,000
32,499
34,999
37,499
39,999
SparkPoints Level 15
GOCALGAL's Photo GOCALGAL Posts: 5,124
10/16/18 10:22 A

My SparkPage
Send Private Message
Reply
"NO CHOICE" has helped me a lot along with "Not My Food" since my first time through Beck. WTG Mary! Like you I had to go to Plan B last night. We had a power outage. Ended up doing errands and eating quite late at a restaurant.

I was getting very hungry so I ate a few almonds along the way. At the restaurant I wanted to eat more but No Choice or Not my Food helped me here. I remembered and practiced No Choice~ Absolutely need to take some home. The dessert I heard the waitress discussing last night as good as it sounded was definitely Not my Food. Brought half my dinner home.

I've always found good choices away from home easier than at home but I am seeing improvement there too. Giving myself credit and thanking these ongoing Beck studies.


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

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

Winning is Not Quitting

911BRAD's Photo 911BRAD Posts: 9,052
10/16/18 8:55 A

My SparkPage
Send Private Message
Reply

This one is a challenge to me... but having "NO CHOICE" will make it easier.

Be strong...

BRAD (Central Standard Time)
SPIRITED UNDER DAWGS


 Pounds lost: 0.0 
0
2.25
4.5
6.75
9
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/16/18 8:31 A

My SparkPage
Send Private Message
Reply
I never really believe I have no choice. Especially in the midst of sugar cravings when I am not entirely rational. So the pre planning piece of this really helps me. If for some reason I can't eat what I planned for a specific meal having a plan B always ready saves me from having to make a choice. Last night I attended Town Meeting, a ritual in New England. This event was not part of the usual calendar and had to be called because of an unplanned town emergency. The meeting could not start until a quorum was reached. So we sat because not enough people were tuned in that it was happening. I had planned dinner before the meeting and could not have it because another commitment ran late. I did not get home until after 9:30. The meal I had planned was not appropriate so close to bedtime. But I have a a bunch of menus that are healthy, light, simple, nutritious and are on my meal plan. Ice cream and cake are absolutely "no choice". Plan B is always available as a safe harbor.

Mary

Cape Cod and Western Massachusetts

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


 current weight: 148.0 
176
165.5
155
144.5
134
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (362,519)
Fitness Minutes: (237,910)
Posts: 11,222
10/16/18 8:23 A

Community Team Member

My SparkPage
Send Private Message
Reply
I really like the idea of NO CHOICE, something that you just accept and do with no question, no struggle, like brushing my teeth.

The goal: Of course, I eat what's on my plan. That's what I do. That's who I am. That is the best way to live.

I want to get to truly it is like that. That my choice is to eat what I've already chosen. No deviations. Wouldn't think of it!


Right now I'm following a written program that is already written out for me. It will be a transition when I start planning and writing out my own plan. So I know it is easier now, but I'll be up for it when the time comes, in about 10 days. I can do it!


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 4.6  over
5
2.5
0
-2.5
-5
SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/16/18 4:17 A

My SparkPage
Send Private Message
Reply
Food Planning is really the strongest tool we can use to avoid a lot of struggle!
I like to put the plan for myself not to follow a written diet because it depends of my mood at the day and food available at home & I like it to keep it simple not go shopping for specific food each day!

I just buy healthy items at home and everyday i plan what to cook or eat next day.. that’s it!

Sticking to the plan is really a helpful thing, as today I was shopping at the store and felt so much hungry, I was going to buy any healthy snack, but I resisted to get anything because it’s not in my plan!

I couldn’t make that before! It seems my resisting muscle is stronger now:)



Edited by: SWEETORANGE at: 10/16/2018 (04:19)
Change your thinking, Change you weight!


 current weight: 163.0 
180
170.75
161.5
152.25
143
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
10/16/18 3:45 A

My SparkPage
Send Private Message
Reply
Today's (Day 16) chapter is about eating what we planned in writing the night before.
There are several reasons why we may have the idea to eat something else - this day is about staying on plan anyway.

To eat or not to eat?
"This internal argument can create tension, which is emotionally and physically uncomfortable. You'll be tempted to relieve this tension by eating.
... Just as deciding to eat can reduce tension, so can deciding NOT to eat.
...Firmly saying NO CHOICE decreases both the struggle and the discomfort."
With practice, this can become automatic, just like the habit to brush teeth twice daily.

Today's assignment: create NO CHOICE response card (see examples in the book),
and from now on, read it at least twice daily (together with the Advantages Response Card).
(you may create response cards on other days of the program, if you find them helpful to counter sabotaging thoughts)

What do you think?
Please share your thoughts here!

I like this concept very much, but the phrase No Choice feels strange to me (and I know to others too). Instead I say "Not My Food".

This might have been too hard in the past, but we have many skills that help us now.
-we have a reasonable diet (D2) + a written plan for the day (D14)
-we learned about hunger (which is not an emergency, D11, D12), and desire to eat and cravings (which we can overcome, D13)
-we monitor eating after each meal (D15) and give ourselves credit for all positive choices (D4)
just to mention a few!

Day 16 To Do List:
- I read my Advantages Response Card 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 (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 weighed myself and recorded my weight
- I made my NO CHOICE 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


422 Maintenance Weeks
0
110
220
330
440
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/14/18 9:50 A

Send Private Message
Reply
Yeah, I'm inherently mentally lazy, so I will tend to take the easiest path.

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


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
7/14/18 3:41 A

My SparkPage
Send Private Message
Reply
Great job on Day 14-15-16!

This is all linked together, I loved what you wrote about day 14 in you blog.
I imagine your method will reinforce No Choice,
because you have a neat and easy way to enter your planned meals in the Nutrition Tracker,
compared to that it would be a nuisance to enter unplanned food.
For me it works that way : )



Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/14/18 12:53 A

Send Private Message
Reply
Day 16, here is my plan:

* MWL (McDougall Maximum Weight Loss) at every meal except worknight dinners (partner cooks those)

* Make best choice available at worknight dinners (partner is really helping by making healthy foods), and do NOT eat anything deep-fried no matter how lovely it is

* Track EVERYTHING, even off-plan stuff



When I feel like eating in an unplanned way, I will remind myself that I am choosing to remove my own choice so that I can get what I want -- a healthy body.

Edited by: INTUITIVEEATING at: 7/14/2018 (01:03)
Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,685
7/6/18 9:44 P

My SparkPage
Send Private Message
Reply
Double posted!
emoticon

Edited by: TNCOUNTRYLIFE at: 7/6/2018 (21:51)
Striving for strength and balance in mind, body and spirit!!

-Christi


 Pounds lost: 47.8 
0
25
50
75
100
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,685
7/6/18 9:29 P

My SparkPage
Send Private Message
Reply
Day 16 Prevent Unplanned Eating.

Stick to the plan - NO CHOICE
Made a plan, and followed it!

1. Protein for breakfast
2. No junk food
3. Ate a rainbow of fruits and vegetables



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

-Christi


 Pounds lost: 47.8 
0
25
50
75
100
MICH_1234's Photo MICH_1234 Posts: 34
5/22/18 5:57 P

My SparkPage
Send Private Message
Reply
This is one I definitely need to work on. I've found since monitoring my eating, my planning is more realistic. A little something sweet with my afternoon coffee gives me something to look forward to and less likely to eat more junk - now instead of the full bar I used to have, I just have two blocks. It fits into my plan and keeps me from feeling deprived. Little things like that have made regular weekdays fairly easy to stick to plan. It's weekends and occasions that things get more difficult. I will repeat "No choice" and continue to be realistic in planning.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
190
175
160
145
130
AURA18's Photo AURA18 Posts: 10,923
5/16/18 2:29 P

My SparkPage
Send Private Message
Reply
Day16 Prevent Unplanned eating - Following a set of rules eliminates the struggle over what to eat or not eat (p. 150). 1. It all starts at the grocery store. Stick to meal plan and list. 2. Keep veggies visible in the kitchen. 3. "No Choice!" to craving buys/ mindless eating. 4. Go to Beck daily tips diet.beckinstitute.org/category/dail
y-
diet-tips/



Edited by: AURA18 at: 10/17/2018 (12:25)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
4/17/18 2:34 P

My SparkPage
Send Private Message
Reply
Wow, you adapted wonderfully to the unexpected food situation!
I'm glad you enjoyed such a nice dinner with your son, and still followed your plan.
emoticon


Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
JMARIES51's Photo JMARIES51 Posts: 3,105
4/17/18 1:01 P

My SparkPage
Send Private Message
Reply
Day 16 Prevent Unplanned Eating

Today I will prevent unplanned eating by:

1. Start the day with reading my ARC's
2. Stick with the food choices I have already planned and written on my food tracker
3. Drink my water
4. Exercise at least 10 minutes everyday, 30 minutes most days, and even more when I feel like doing more
5. Review all my Beck cards once a day for now -- until I feel that they are automatically in my mind
6. When faced with unplanned food, STOP, consciously think this is a NO Brainer. I have No Choice whether to eat this food or not. The decision has already been made. I have chosen to stick with not eating Unplanned food because I know it is unhealthy for me.
7. Use distractions as listed -- if I am having a problem getting past the unplanned food.

Yesterday was a perfect day for practicing the unplanned eating. I took care of my 3 year old granddaughter and so the beginning of the day was really easy because I was so busy and active.
However, my son phoned and asked if I would like him to pick up something for dinner. I said yes because I knew I would have a very difficult time taking care of Ayla and cooking what I had planned for dinner.

Then I started to get a bit anxious about how was I going to stay on track. Then I stopped and started planning exactly what I was going to allow myself to eat. When the food arrived, I measured out my portion and ate it very slowly, and started to realize how much I was enjoying our conversations. When dinner was over my son got up and cleaned the kitchen and I packed up all the leftovers so he could take them home with him. --

Since I couldn't know exactly my calorie count for the meal, I made my nighttime snack optional. I thought if I don't feel hungry, I won't eat it. Luckily I was only feeling my desire to eat the snack, but really knew that I was not hungry, so I skipped it. Got on the scale this morning and no change of weight.

I am feeling very proud of myself. I have done this in the past but didn't realize how good it feels afterwards to be able to be flexible and adaptable, and still stay on my eating plan.





 Pounds lost: 43.0 
0
14.5
29
43.5
58
MARITIMER3's Photo MARITIMER3 SparkPoints: (236,310)
Fitness Minutes: (141,300)
Posts: 9,744
4/2/18 8:48 A

My SparkPage
Send Private Message
Reply
Today I will prevent unplanned eating by

- tracking every mouthful

- sticking to my meal plan (including company for,dinner tonight)

- drink my water, and always try a glass of water before,having a planned snack

- consciously say “no thank you” to any extra food offered (Aria is very generous with her Easter candy, but I haven’t eaten even one egg!)

- rereading my advantages card and reviewing all my BECK cards

emoticon

Update - followed my plan except I had pasta instead of mashed potatoes. Chocolate cake for everyone else for dessert, I had fresh fruit.

Edited by: MARITIMER3 at: 4/2/2018 (22:40)
Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 0.0 
0
1.35
2.7
4.05
5.40000000000001
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,919)
Fitness Minutes: (232,080)
Posts: 5,661
3/18/18 3:20 P

My SparkPage
Send Private Message
Reply
Today I made sushi rolls with daughter, and you know, there are a few imperfect ones, that do not close perfectly... in past I often gave in to the temptation to eat those, standing in the kitchen (oh they are so ugly, I can't serve them but I don't want to waste them either).
Not today! I put all rolls on the serving plates, ugly or not,
well, all of them but the last one. So much better than in the past when I mindlessly ate 5-6 pieces standing, which is a lot really.
emoticon

Kriszta

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

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


422 Maintenance Weeks
0
110
220
330
440
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,066)
Fitness Minutes: (47,766)
Posts: 7,890
3/17/18 12:33 P

My SparkPage
Send Private Message
Reply
The last several days I have been on track with food choices. As in the past ... the more I eat clean the easier it becomes.

I am replenishing clean foods today to have close by as I untangle myself from binge eating.
emoticon

Cat

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


 current weight: 212.0 
260
231.25
202.5
173.75
145
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,804
3/17/18 12:26 P

My SparkPage
Send Private Message
Reply
Like some of you, I've been doing this for a couple of years, so I stayed relatively on plan except for a glass of red wine. Frankly, I have a glass of wine 3-4 times a week. I just omitted it from the plan. Nevertheless, a PLAN works for me in many ways; from preventing unplanned eating to preventing unplanned purchases at the grocery store.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
SUZYB53's Photo SUZYB53 Posts: 556
3/17/18 7:40 A

My SparkPage
Send Private Message
Reply
It's helpful to read other people's comments. I also didn't plan carefully enough. And in fact, I thought I monitored what I ate. But when I look back, I realized that I never actually wrote it down!!! Very good lessons here. I am committing to paying attention to the details!! I know I can do it!!!

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


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
Page: 1 of (5)   1 2 3 Next Page › Last Page »

Report Innappropriate Post

Other Beck Diet Solution General Team Discussion Forum Posts

Topics:
Last Post:
4/15/2019 9:36:55 PM
4/4/2019 12:42:03 PM
10/15/2019 4:57:28 PM
10/16/2019 7:08:25 AM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x10071x8774968

Review our Community Guidelines