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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
11/6/19 9:31 A

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I love BDS because it shines the light on my weaknesses. It helps me to understand what I should be doing right. Although I do not always do them, I know what the truth is. I understand when I eat too fast, stand up while eating, take extra bits off my kids plates, or do not plan, that I cannot expect a good outcome with dieting. It only leads to uncontrolled habits that become worse.
I understand that when I am consistent at it and do Beck's tips of controlled eating, I will become more in control. When I am in control, my body will lose the weight.
I do believe that I can lose weight when I follow these rules. They are simple really and can be accomplished. Everything is a habit. I can follow these simple rules. I can do this. It is just slowing myself down in a nutshell.

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


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SUZYB53's Photo SUZYB53 Posts: 591
11/6/19 8:43 A

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I have been working on this skill without even knowing it is a skill!! I got over my Halloween demoralization by realizing that I am deluding myself when I say that I can't be successful at weight loss (and/or healthy eating). In fact, I have learned many good habits.

And even though I'm not quite where I wanted to be during this Beck trek, I have gotten back on track!! One important thing I realized is that being paying attention to my thoughts and patterns about food is not really an option. Either I will be reflective and planful about food - or I will be driven by eratic desires and emotions that are reflective in my eating.

Also - i know it's not just about moving in one direction. There are backs and forths. My goal is to have the guard rails in place.

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


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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/6/19 3:37 A

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What a great lesson. Not a good day today but still I "Believe it". I've learned that thankfully it's not about perfection. It's more about consistent, incremental changes, staying positive and never giving up. I've tracked everything. Tomorrow is a new day. emoticon

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

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

Winning is Not Quitting

KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
11/5/19 2:52 P

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Believe it! You may not have mastered all 35 previous days of new skills, but you have likely mastered at least one. This means you’re ahead of where you were. YEAH!!! Like any other life skill, the more you use these techniques, the more second nature they become. At first they might feel awkward and take considerable effort, but down the line it will be easier, even automatic. And if/when there is a slip up, revisit the technique day that needs extra practice.

When a baby learns to crawl, the parents stand beside and call out encouragements: “You’re doing it!” even though baby sometimes falls on his face. They don’t say, “Well, he tried. I guess he’ll ever learn.” They see the effort, encourage further effort, and look forward to baby’s first walking steps, and everything good that comes after that.

The first time I trekked through the book, it took me many more days than the 42 planned days. I spent a day or two working on a skill that didn’t come easily. I’m still working on some of the more in-depth days: Sabotaging thoughts, 7-question technique, Eliminate Emotional Eating, for example. I do well for good stretches of time, then falter and have to reread chapters as if I am a beginner. If I reread a chapter with the attitude that I already know it, I don’t properly examine my behavior so that I can make appropriate adjustments.

Those of us who have been through the book before enjoy the reboots; they reinforce the skills we are still using well and remind us how to fine tune the skills we have either let slide or need to work on more.

**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.


MARITIMER3's Photo MARITIMER3 SparkPoints: (247,242)
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11/5/19 12:36 P

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down 2 lbs. since first Beck weigh-in; down 5 lbs. since October 1.

I go through all my cards every evening, and often in the morning as well. I usually have the same breakfast and lunch every day (minor variations, but same basic plan) and also have 4-5 favourite dinner recipes that get used regularly. This helps me avoid standing in front of the fridge or freezer and deciding what I'm going to prepare. It also makes grocery shopping easier.

I've been looking for new vegan/vegetarian recipes as my daughter will be visiting at Christmas time, and my basic vegetable stew is getting boring.

Edited by: MARITIMER3 at: 11/5/2019 (12:40)
Gail
Southern Ontario, Canada
Eastern Time Zone


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THE_FAE's Photo THE_FAE Posts: 751
11/5/19 10:06 A

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this is my favorite.

BELIEVE IT!
I have my phone set daily to remind me to give myself a pat on the back. and that's what it says.
my Fitbit is synched to the iPhone so I get a vibration and it says "Give Self Pat On Back" and my phone pops up with same message.
I stop what I'm doing ... I don't care what it is and I touch my shoulder a few times it's a reminder that I've done well and I'm doing well and I quickly say that to myself. it helps with my resolve to continue.

we all want praise and kudos and who best but ourselves. :)

yesterday I felt that empty hungry feeling for whatever and I had to have a talk with myself ... tina! you're not hungry. you just had that smoothie two hours ago. it's not true hunger. drink some water and walk away. then an hour-two later I was downstairs working and I realized that I wasn't hungry and I gave myself another pat for following the BDS and walking away because I am doing it.



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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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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11/5/19 3:47 A

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Today's chapter
Day 36: Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use your tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignments, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

What do you think?
Please share here!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
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JUNEPA's Photo JUNEPA Posts: 14,526
4/9/19 12:03 A

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It isn't easy but it is possible and it is worth it. Be mindful, build streaks of healthy choices that result in more days of making lifestyle changes default mode. There will still be days of slips and slides, but I will strive to get back on track sooner rather than later and practice the
mind and attitude changes that help me think like a thin person.

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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PMEYHAUS's Photo PMEYHAUS Posts: 204
4/6/19 9:31 A

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Well said, Kathleen! I have been somewhat overwhelmed by this first (for me) reading. But several of the precepts have sunk in and are becoming habits, and I will continue to work to internalize more of them. I can see that this ill be a long-term process.

Pam
Pacific time zone

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

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
4/5/19 3:25 P

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There is so much in this book to work on! I think it's common to make several attempts before really getting a grip on the whole process. Hats off to those of you who incorporated all these ideas/approaches/steps into your lives the very first time through the book. Hats off to those of us who took a little longer to get it all together, or who took more than the 42 days, or who are still working our way through. Each concept we are able to put into practice gets us closer to our goals. Keep it up everyone!!

**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.


JMARIES51's Photo JMARIES51 Posts: 3,105
4/5/19 2:05 P

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I have worked my way through Beck books for a few years now. This is the first time that I feel like I really understand everything in a much deeper sense. I see how it all works together and how doing the repetitions is so important for retraining the brain.

I think the first time I worked through Beck I found it very enlightening, but I was very resistant to a lot of the exercises. I did most of them, but I found my mind wanting to make excuses and not do everything. The second and third time through I really found more nuggets of information and could see how I would adopt certain things and other things not so much.

This time I had a real revelation of belief. I know it was because of something that I learned someplace else that got me to look at Beck with a totally open mind. It was because of that that I was able to understand how each exercise and each concept is important to the whole success of the entire plan. What I once believed was a certain strength that I might be lacking, I can now understand that it is really training and going over the same thing in repetition that builds up that strength to say no, the strength to bypass something that you might be craving, to see thoughts as they are -- just thoughts that don't have to be acted upon. And most important for me was to realize how much the brain wants to take us back to the old comfort zone, even after months and years of practicing a new way of healthy living.

I do believe that I have gotten to a place where my healthy living plan is my way of life now. I still have pounds to lose before I will reach my goal weight, and I have no fear that I won't get there eventually. I have laid the foundation and I feel strong that an event of unplanned eating will not derail me. In fact those unplanned events can be another step to understanding more deeply why I would choose to go off plan.




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AURA18's Photo AURA18 Posts: 11,231
4/5/19 12:12 P

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I believe in my healthcare plan with Spark support! I believe Beck Solutions will help me stick to my plan when I complete simple tasks - daily!
emoticon

Edited by: AURA18 at: 4/26/2019 (10:09)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
ICANINSIGHT's Photo ICANINSIGHT Posts: 23,890
4/5/19 11:22 A

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I tried the book before and never got far. This time is better, but I see that I still have lots of work to do.

I did manage to lose 3 pounds. Wow! Something is getting in my head. Some of the steps are more difficult than others. My main problem is still mindful eating. I am eating more slowly, but... getting too full, especially eating out with friends. They marvel at my ability to stop eating, however, so something must be getting through.

I plan to go over the steps again.

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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OLIA_NA's Photo OLIA_NA Posts: 96
4/5/19 10:24 A

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I've become an even stronger believer in this program after I stopped practicing all the skills and regained the 30 lb I've lost. Now my mantra is "I can do it, I just need to do it!" Reading the book this time around I've noticed a more significant mental shift, so I know thing are working and progressing!

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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4/5/19 3:22 A

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Today's chapter
Day 36: Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use your tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignments, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

What do you think?
Please share here!

I rarely doubt the benefits of this program, but when I do and I'm tempted to stop doing it, I always remind myself: what was my life like before I made these changes, before I built up these healthy routines?

I was always tired, often depressed and tearful, I struggled with food all day then gave in to emotional overeating every night... and I could go right back there if I stopped practicing my skills.
I know the difference is in my attitude, in remembering and practicing my skills, day after day, and I believe I'm able to do it, one day at a time, just like i have been doing since January 2015.
emoticon

Edited by: KRISZTA11 at: 4/5/2019 (03:24)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,231
2/5/19 6:21 A

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I believe in creating my own nutrition and fitness program
I believe it's easier to accept eliminations and find new foods to enjoy
Learning and practicing healthy behaviors - will take time
emoticon emoticon "Life's a dance" emoticon u.nu/amk6


Let health dictate diet - article summary u.nu/61xp :

Beyond mere sustenance, food is part of our culture and our social existence; it is embedded in our daily habits and is a source of pleasure and comfort. When we make changes to our diet, we inevitably make changes to our lives.

If you are confronting the need to eliminate foods from your diet or to follow a specific dietary plan, the following steps can support your journey.

1. Allow time to morn and say goodbye to favorites foods. The ability to grab food on the go declines when I raise the requirements of what constitutes food. It is not easy to reject the ease and convenience of fast food and packaged food in a culture that embraces it.

2. Create a game plan for sourcing high quality, organic, unprocessed, whole foods. Allow time to integrate necessary changes into my life. Reversing years of dietary habits will require planning, shopping and cooking differently.

3. Build self-awareness - when I truly understand why changes are required, it will be easier to accept food eliminations. Dr. Google can be very helpful. The knowledge and insight, I gain through research can support early stages of adaptation, which are the most challenging. Over time, as health improves and symptoms diminish, I will naturally be inspired to continue.

4. Recognize breakthroughs - day by day, I am integrating my new diet, there will be a time when I no longer regret the foods left behind. In fact, I'll wonder why I didn’t make this shift earlier! My increased energy, vitality and reduction of symptoms will be rewards for the changes I have successfully made.

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/24/18 9:52 A

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Rebounding from a rough day to end up with a good weight loss for the week. But mostly, I am learning to trust myself to make better decisions. Believing in yourself is the hardest part. There is a great chart in the workbook- Believe It Chart. I really like that. I'm going to look at it often to help keep me on track.

Becki

broadcasting somewhere near the middle of Texas


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/6/18 5:18 A

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This is such a hard one for me. Even now, I still find myself doubting my ability. But, I do have the skills. I'm stilll learning the Beck skills - I find it almost impossible to write out those cards. They get posted away by little fingers almost as quickly as I write them! But I have them in a book. I need to read them more. I have the spark people skills - tracking, exercising, the articles and blogs. It's true, Just use the tools and it works. Believing in myself? That can be harder at times.

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


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36BEATRICE's Photo 36BEATRICE Posts: 2,741
11/5/18 8:04 P

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I skipped several days but getting in the movement now. Yes, i believe that a lot of things have changed, even during my stressful past weeks: I track my food, eat sitting down, plan my foods more often. It has become easier to say no to cravings, a work in progress for sure, but progress there is.
All your posts are helping me stay the course and/or get back on track.
What a wonderful community this team is and i am thankful to each and everyone of you.
Will share more on the daily post.




Rachel



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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/5/18 7:53 P

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Each SP study I participate in has made me believe that I am different from my past yo yoing years. They have made me more confident that I can successfully manage maintenance and that I will never quit.

What is even better now is that because of many Beck tools that I am working to put into practice such as writing down sabotaging thoughts and escape plan traps and then developing strategies to counter act them has made me even more aware of how I have been "fooling myself" and what's been holding me back.

I believe this awareness with practice will make my maintenance less stressful and more doable. I now believe that if I keep using these many helpful tools and strategies that it is even possible for me to do this successfully at my long desired lower maintenance weight. emoticon

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

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

Winning is Not Quitting

KRISKECK's Photo KRISKECK Posts: 1,239
11/5/18 7:33 A

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Believe it! Kriszta, thank you for the reminder that this is about more than weight loss.

I am thinking about the things I do now, that I did not do before I read Beck. I didn't plan or track consistently, I ate standing up, I fooled myself all the time. I also binged regularly, if not frequently.

Now I plan and track every day, i eat slowly while sitting down and I have not binged since I started the program. Does this mean that I will never binge again? No, but it does mean the skills that I've learned will help me get back on track. Does the fact that I've been at the same weight for a month now no longer discourage me? Yes, it is still discouraging me, but having practiced these skills, I know I can use them to regroup, revise my strategy and get moving again.

Using the skills I have learned, I believe I can achieve my goals.

Edited by: KRISKECK at: 11/5/2018 (07:33)
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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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/5/18 5:27 A

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I absolutely believe the program works, if I work it. I am easily losing weight. I am comfortable with the tools. And like Kriszta the benefits go far beyond just losing weight.

Mary

Cape Cod and Western Massachusetts

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


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AURA18's Photo AURA18 Posts: 11,231
11/5/18 5:22 A

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emoticon Kriszta -- the 5 cards are effective emoticon
D1. Advantages - optimal health - stronger - independent - confident - energy
D16. No Choice to unplanned eating - I'll say "no" once in-stores - instead of multiple times at home --- works for food and other items I don't need
D19. It is Not OK this one time - (Stop Fooling Myself)
D20. Get Back On Track - in the moment - deep breathing
D36. Believe It! similar to Spark Coach "Today, visualize..."
emoticon is up...while I'm recovering from flu symptoms. emoticon I can practice Beck skills and response cards. Staying close to home, I will organize kitchen and prepare for reducing again. emoticon I believe this is a temporary gain (avoid comfort food). I'm thankful every evening that I stop eating after 6pm, hot lemon water is more soothing than food. emoticon
emoticon Spark Coach ~ action step: build stronger passion and energy for weight-management efforts, look for ways to eliminate or decrease energy drainers. At the same time, intentionally increase life energizers into my day (activities, people or events). As passion grows, I'll discover it’s easier to stay on track and accomplish goals."
emoticon Believe it! visualize u.nu/q5zk u.nu/axcu
Visualization Techniques – effortless relaxation u.nu/ly5q
Spark articles: u.nu/-g4d Think Thin u.nu/vchz

Edited by: AURA18 at: 4/26/2019 (10:12)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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11/5/18 3:09 A

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Today's chapter
Day 36: Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use your tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignments, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

What do you think?
Please share here!

I rarely doubt the benefits of this program, but when I do and I'm tempted to stop doing it, I always remind myself: what was my life like before I made these changes, before I built up these healthy routines?

I was always tired, often depressed and tearful, I struggled with food all day then gave in to emotional overeating every night... and I could go right back there if I stopped practicing my skills.
I know the difference is in my attitude, in remembering and practicing my skills, day after day, and I believe I'm able to do it, one day at a time, just like i have been doing since January 2015.
emoticon

Edited by: KRISZTA11 at: 11/5/2018 (03:15)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
BCHARIE's Photo BCHARIE Posts: 13,234
8/6/18 2:32 P

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Kriszta11, same with me. I find it kind of sneaks up on you. You read the material and start working to incorporate what you read into your life. You spend time everyday, really a small amount of time, reading your cards and suddenly you are doing the stuff without even thinking about it. I REALLY LOVE that!


Charie
Central time zone



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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8/5/18 12:09 P

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emoticon
I love this Day and helpful responses, because it really speaks to me.
The skills we learned from the pink book make dieting more manageable:
What used to be too hard is now doable,
what used to be difficult is now easier - and all this because of the time and effort we invested in learning, remembering and practicing.
emoticon

Edited by: KRISZTA11 at: 8/6/2018 (05:43)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
CD23403922 Posts: 2,713
8/5/18 10:58 A

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You CAN do this!!

TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
8/5/18 12:40 A

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Day 36: Believe it!!!

I can do this! I believe it!!

I can say to myself, NO CHOICE. Oh,well
Stick to my plan.
Make exercise a priority.
Refrain from spontaneous eating.
Eat Slowly... Still working on this but making progress.
Recognize and respond to my sabotaging thought.
Give myself credit.
Limit myself when I eat out.
Put myself first so I can eat properly...still working on this.
Keep honest with myself.
Keep motivated, accept support, read ARC.

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
7/28/18 12:07 A

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Me too!

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CD23403922 Posts: 2,713
7/27/18 11:38 P

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Thank you, Susan. I'm totally against dying. Not yet, anyway. emoticon

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
7/27/18 11:32 P

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Good for you, Idgie! You are doing great! Believing Beck techniques work and that you can do this is a big milestone. It is especially good that you did not die of deprivation! emoticon


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CD23403922 Posts: 2,713
7/27/18 9:37 P

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Day 36: I have shown for the past almost 7 weeks that I can do this with no compromise, and not only didn't I die of deprivation, I'm happy with the abundance and health I've gained. I think this is a lifelong journey for me.

JMARIES51's Photo JMARIES51 Posts: 3,105
6/4/18 1:43 P

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emoticon emoticon This was exactly the reminder I needed this morning. Always great to come to emoticon to hear what your heart is needing to hear.




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BCHARIE's Photo BCHARIE Posts: 13,234
6/4/18 11:29 A

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Happy Monday ya'll. I saw so many really great encouraging quotes on Spark this a.m. but one made its way into my journal. "Weight loss is NOT about overhauling your life. It's the result of small, sustainable, healthy, habits that build upon one another to create a new, healthier HAPPIER you. " Madeline Campbell @fattyMaddy23

Edited by: BCHARIE at: 6/4/2018 (11:32)

Charie
Central time zone



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AURA18's Photo AURA18 Posts: 11,231
6/4/18 10:26 A

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“The natural healing force within each of us is the greatest force in getting well.” ~ Hippocrates

I believe in my healthcare plan - keep improving with research.
Focus on nutrient-dense whole foods. Guidelines:
1. Carbs: above ground veggies {limit fruit to mixed berries & green bananas}
2. Natural fats avocado, coconut & olives {limit nuts and seeds}
3. Plant protein, omega fish 3x/week {limit meat, dairy, eggs and legumes}
4. Gradually eliminate sweeteners/sugar, grains, nightshades, refined oils and processed foods
"4 Steps to accepting change: Letting your health dictate your diet" u.nu/61xp
Digestive - Wellness u.nu/7vgu u.nu/fya1 u.nu/28u4 u.nu/0akq

Edited by: AURA18 at: 4/26/2019 (10:05)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/13/18 9:01 A

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JMarie, very well said! I'm with you 100%!
emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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5/13/18 5:18 A

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Thank you for sharing your thoughts about this,
a helpful reminder to me. Now I add my Day 36 response card to the ones I read every Saturday. For some reason I only had D1, D16, D19 and D20 - now I have the full set at hand.
Believing it makes a huge difference - together with giving ourselves credit, it is the best antidote of feeling helpless.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
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115
230
345
460
JMARIES51's Photo JMARIES51 Posts: 3,105
5/12/18 10:54 P

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As this is my 2nd trip down Beck lane, I remember the first time around thinking so definitively that I believe. And I remember other times in my life that I believed that I was losing weight for the last time -- ever.

Today I am here to say once again. I believe. I believe I can and I will lose weight. I know I have learned skills and relearned other skills that are making this trip easier to believe this time. So since I know my journey is never ending, I believe I can lose weight and keep it off. I believe I can stop myself from giving into cravings. I believe I now can feel the difference between being hungry and being something else besides hunger. I believe I can sustain my program for losing weight until I am happy with my weight. I believe I will be able to keep weight off. I believe I will maintain a more active lifestyle.

Why do I believe all these things? Because I have learned the importance of recommitting myself to my reasons why I want to be healthy and fit. I have learned that if I make a mistake, all I do is say, I made a mistake and get right back to my planned program. I have learned the important skill of recognizing errors in thinking and then how to problem solve my way to success.

I also believe that I am able to motivate myself and find support when I am needing help. And I believe I love this feeling of being on track and this is how I want to feel everyday.




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DIROB57's Photo DIROB57 Posts: 2,924
4/5/18 6:14 P

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I believe! I finally believe I can lose the weight and keep it off!

I made a new advantage card reminding myself of what I've learned to do to lose weight & keep it off....how to plan, how to be honest with myself, how to motivate myself, how to give myself credit, how to find support, how to get right back on track....because: I HAVE SKILLS that I didn't used to have!!
emoticon emoticon

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%)









124 Maintenance Weeks
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,308)
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4/5/18 12:44 P

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I believe, I believe ... I believe there is a Santa Clause.

I was on an elimination protocol for 6+ months and lost 60 pounds. I walked 5x a week

Live was really, really good.

I came off the rails over hubby's manic episode that last months and months ... June - November. We have never, ever dealt with one that lasted soooo long.

Then I was sick from January - through March starting with hospitalized pneumonia while visiting DD in St Louis.

Hubby lost his ... mind.
I lost my ... grip.

I BELIEVE I can get back on track and stay there!!!
I KNOW I can.
I KNOW I can.

It dawned on me last night it's been two weeks without bingeing ... 15 days to be exact.
emoticon

Cat

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


 current weight: 222.0 
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AURA18's Photo AURA18 Posts: 11,231
4/5/18 11:38 A

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emoticon emoticon I believe it! Last year I was still scared to get rid of clothes and having nightmares of re-gain. Today, I wear my favorite jeans that are loose yet feel good with a belt. I dress fast standing-up and I sit on the floor to put my shoes on/off for exercise. emoticon emoticon and "...following through with food plans, even if you're hungry, craving, seeking comfort, being pressured to eat, or just tempted by food (p238)."

Edited by: AURA18 at: 4/26/2019 (10:06)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/5/18 8:48 A

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Finally I believe!

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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4/5/18 5:53 A

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Hi Dear Team,
I have an extremely busy day, and it is not going well, so I just repost what I wrote on last November.

Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use our tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignments, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,653
4/4/18 1:48 P

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I believe it, yes I do!!. I reached my goal weight in February 2016, however, it was a year later before I finally admitted to myself that I was in a maintemce mode. That's how long it took for me to believe it.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
06SARAHLIZ's Photo 06SARAHLIZ Posts: 777
3/27/18 1:00 P

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This day is a good reminder because Day 34 was tough for me - I felt a bit like OMG I can't figure all of this out! This is so much!

I made my Believe It! card today and it is definitely a new perspective.

emoticon
Before I started this program, I couldn't consistently:
-make dieting a priority.
-eat sitting down
-understand how to identify and stop cravings/desire to eat
-refrain from spontaneous eating
- understand (let alone practice) the concept of "oh, well"
- track my food immediately after eating (if at all!)
- recognize and response to my sabotaging thoughts.
-Give myself credit
-Feel excited that I stuck to my food plan and not that I am missing out



SarahLiz



Eastern Time Zone
UTC-05:00
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
Fitness Minutes: (238,700)
Posts: 5,930
1/18/18 3:40 A

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emoticon

It is good you take weight fluctuation into consideration.
emoticon
A new low weigh in is always meaningful, compared to previous weeks and months,
but is often followed by a few higher weigh ins.
That is the nature of fluctuations, but the true trends become visible after a few weeks.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,526
1/18/18 1:18 A

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Day 29 Resist Food Pushers
My weight this morning was 133. (up from 127.5 on Nov 3 and later that month my lowest weight was 124.5)
Day 36 - today I weigh 130.5 so down 2.5 pounds from last week
I am pretty happy about that, but think I will probably weigh in between 133 and 130.5 next week, I probably caught a low low for the week cycle. Still, it is good to be down :)

Believe it

From the workbook, skills I practice that I didn't before going on my first Beck Trek

I
1 chose a nutritious diet plan
2 modify a diet plan in advance to suit me and my circumstances
3 consistently make time for exercise and all my dieting activities (pre -planning menus)
4 arranged my environment for dieting success
5 sometimes plan my eating in writing
6 tolerate hunger
7 more often avoid or deal effectively with triggers
8 more often resist cravings
9 recognize normal fullness
10 more often avoid unplanned eating and overeating
11 have stretches of getting on the scale daily
12 prepare myself for what the scale will say
13 more often identify and counteract my sabotaging thoughts
14 respond to the sense of unfairness
15 more often give myself credit
16 try to get back on track immediately after I stray
17 seek out support and ask for help when I need it
18 more effectively but not completely effectively yet plan for special events and travelling
19 cope with negative and positive emotions without turning to food
20 handle disappointment better
21 cope with discouragement
22 continuously motivate myself to reaching my goal weight
23 don't beat myself up when I stumble - move on - treat myself as I would my child

Edited by: JUNEPA at: 1/18/2018 (01:37)
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
11/15/17 9:04 P

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Today was weigh-in, lost .2lbs. The Believe It! guidance from this Beck chapter can me used for here. Even though the loss was small, I still believe that I can reach my goal, slow and steady.

For today
-Read ARC twice
-Ate sitting and mindfully all of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Didn’t do Sun Salutations this morning, raked leaves instead for 40 minutes and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards and gave myself credit
-Wrote a Believe IT response card.
-Weighed in, recorded it and reported here, lost .2 lbs.



KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
11/10/17 6:30 P

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You ARE doing it, Cat. Don't throw in the towel.


**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.


MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,308)
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11/6/17 11:15 A

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This is a very, very difficult time for me. I have had a rough summer and now that it is over ... my very, very tight grip on my clean eating and exercising is coming unraveled.

Old negative messages are creeping in that I WILL gain allllllll the 100 pounds I have lost.

Instead of pushing the old messages aside ... I need to purge them from my being.

I CAN reach my goal weight.
I CAN get back on track.
I CAN exercise 5 times a week.
I believe, I believe, I believe, I BELIEVE.
emoticon

Cat

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


 current weight: 222.0 
260
231.25
202.5
173.75
145
GOING-STRONG's Photo GOING-STRONG Posts: 7,129
11/5/17 10:47 P

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Day 36 - Believe It!

Sometimes it is hard to believe that I have been able to lose weight... and for the most part maintin my loss. I started this journey in 2007 after yo yoing 60+ pounds with my weight on several occasions. It has now been TEN years of eating healthy. My weakness is travel, vacations, holidays, social gatherings and of course stress/emotional eating, All of these activities are part of daily life; so learning strategies to deal with them while controlling my eatings has been crucial. I have come up with an eating plan for travel and vacations that I have implemented in the past with success. I am going to believe that I can continue to be successful in the future and using principles I have learned in Beck's will help. The goal is to enjoy travel and special occasions without making it all about food and instead enjoying the people, places and adventure.

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!


 Pounds lost: 80.7 
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KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
11/5/17 11:31 A

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Believe it!!
I used the analogy of encouraging a child, and will use it again. When your little one is learning new skills that may seem difficult - ride a bike, read, understand fractions - do you say, "Well, you did it for one assignment, but you'll forget how pretty soon, so don't plan on being successful."? Of course not. You remind them that they have learned how to do it. It might take some extra practice at first to solidify the skills, but eventually they will be able to ride bike, read, do fractions with ease and confidence. You believe it. You encourage them. They believe it. They do it.

Nurture your inner healthy living child. Believe. Encourage. Do.
We've got this!!!


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


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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11/5/17 4:48 A

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I hope everyone had a favorable weigh in this morning - and if not, I hope you were well prepared and the number on the scale did not discourage you.
emoticon
emoticon

Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use our tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignment, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

I have read them once a week, ever since my first reading in 2015.

Edited by: KRISZTA11 at: 11/5/2017 (04:56)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
Fitness Minutes: (238,700)
Posts: 5,930
6/26/17 3:18 A

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emoticon
Yes, the trick is remembering and practicing - as long as we do it every day, we feel great and the weight goes in the right direction and stays there too.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
6/25/17 11:40 P

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When I first started this book, I didn't even know this would work. I was apprehensive about it, but it does work. If I am consistent about this, it will be successful. I have to remind myself everyday to do this. It will work. The trick is remembering to read my cards. If I read my cards I will remind myself daily and take it one day at a time. I can handle today. That is all I can do. That is all I want to do.
I do believe I can do this now.


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


 Pounds lost: 15.4 
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43.5
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YESICAN61's Photo YESICAN61 Posts: 728
4/8/17 4:15 P

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I do believe that I can do this. At this point I am close to having lost the most weight of any time I have tried. I know that the process will work. There will be bumps in the road but there will also be celebrations. When I am having a low moment I will remind myself of these times. My latest cause for celebration is discovering I can put on shoes that need tying or zipping comfortably again!

Any time spent creating is time well spent!





 current weight: 306.8 
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