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4/11/19 2:58 A

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Hi Everyone,

Today is Day 42: Practice, Practice, Practice!

The chapter lists great reminders of what we learned during the past 6 weeks - but learning is only the first step!

To really learn something we need to
-obtain instructions (we read the book!)
-remember them (we have our new to do lists)
-practice!
If we practice our new skills and use our new tools repeatedly, day after day, they will become ingrained habits, and we will have to invest less and less energy to remember and do them.

What do you think?
Please share on the Day 42: Practice, Practice, Practice! message board
(click blue hyperlink below)

www.sparkpeople.com/myspark/team_mes
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This is the last "numbered" day of the program, but I believe the last two chapters are equally important. Even if someone hasn't reached their goal weight yet, it is very helpful to be prepared for that time.

When to Stop Losing and Start Maintaining?
www.sparkpeople.com/myspark/team_mes
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How to Stay at Your New Weight
www.sparkpeople.com/myspark/team_mes
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emoticon to everyone who reached this point in this program, enjoy your new healthy habits, and how they make "dieting", eating and life easier!

emoticon

Kriszta

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

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


421 Maintenance Weeks
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440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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4/10/19 3:43 A

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Hi Team,

today is Day 41: Make a New To Do List

I know this is essential in long term success - believe or not, despite reading response cards consistently for weeks, it is still very easy to forget about them, once we stop practicing.
My solution to this: keep going, never stop practicing.

What are you thinking?
Please share your thoughts on the day's message board (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3812


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/9/19 3:17 A

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Hi Everyone,

today is Day 40: Enrich Your Life

Enrich your life - if we did our Beck homework and created time and energy for dieting and exercise, prioritized and down sized everyday's task, resolved problems, reduced stress...
we may tap into vast amounts of time and energy to enrich our lives!

The day's discussion thread:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3844


We deserve it!
emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/8/19 2:29 A

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Hi dear Team,
Day 39: Keep Up With Exerciseh Exercise

While the role of exercise is minor compared to eating well,
it gives us the physical well being and balance, and the sense of being in control we need to keep going.

What are you thinking?
Please share on the Day 39 messageboard (click blue hyperlink below)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3867


emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/7/19 11:18 A

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Hi Team,
Day 38: Dealing with a Plateau is about managing times when the weight loss just doesn't seem to happen.

A plateau can make us feel helpless, but we are not.
We can always take action and change the way we eat and exercise, or accept the actual weigh as a realistic goal weigh to maintain.

What are you thinking?
Please share on the Day 38: Dealing with a Plateau message board (click blue hyperlink below):
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
223943


Edited by: KRISZTA11 at: 4/7/2019 (11:20)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/6/19 5:01 A

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I like this chapter 37: Reduce Stress! a lot, because it applies all the skills we learned for eating to other areas of life.

1. Solve the Problem
-Priority Chart from Day 8 (Create Time and Energy) - I love the division of tasks into categories of Essential / Highly Desirable /Desirable, and the suggestion to decrease, delegate and eliminate things that are not essential...
-Seven Question Technique (Day 25) can help to look at things in a new, more creative way, and clear self-defeating thoughts

2. Relax - in non-food but pleasant and nurturing ways

3. Change Mindset: relax unreasonable rules, lower expectations towards ourselves and others
my favorite is "I should always prevent problems from happening" rephrased as "I should try to take reasonable precautions"
and
"Other people should always read my mind" changed to "It is realistic to expect that people won't know what I want or need unless I tell them"

What are you thinking?
Please share on the Day 37: Reduce Stress!!! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3961


emoticon


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
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 on the Day 36: Believe It! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x922R>4015


emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/4/19 3:11 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

What are you thinking?
Please share on the Day 35 Get Ready to Weigh In message board (click blue hyperlink below).
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4490


emoticon

Edited by: KRISZTA11 at: 4/4/2019 (03:11)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/3/19 3:56 A

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Day 34: Solve Problems is about the next step: OK, I managed to calm down with one or more of the techniques...
Now let's see what can I do to solve the problems that caused the intense emotions that made want to eat! And maybe prevent their future arising...

Dr. Beck re-uses the strategies we learned on Day 25-26-27 (Identify Sabotaging Thoughts, Recognize Thinking Mistakes, Seven Question Analysis).
Just like in Day 27, it is not easy to do this on the spot, in the emotional situation.
I find it is easier to note down the problem that upset me, and work with it a few hours or days later. As these problems usually return again and again, I can deal them better in the future, or make them go away entirely.

What are you thinking?
Please share on the Day 34: Solve Problems message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4499


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/2/19 3:22 A

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Hi Team,
Day 33: Eliminate Emotional Eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down, without turning to food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

What are you thinking?
Please share on the Day 33: Eliminate Emotional Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4507



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
4/1/19 3:38 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts...
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share on the Day 32: Prepare for Travel messageboard (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4517



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/31/19 5:05 A

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Day 31: Decide About Drinking chapter is about alcohol.
We should take planning alcohol intake at least as seriously as food:
it contains lots of calories, and weakens willpower.
The chapter gives us good strategies.

I rarely drink, about 15-20 times a year, and even then,almost always only a half glass of wine, because I drive. And during summer holidays a bear with lunch or dinner.
Despite that, I often notice that even that small amount is messing with my eating, and the risk of eating unplanned food goes up.
Alcohol fuels sabotaging thoughts like "it will not matter" and "I can eat just this one bite and then stop".
Planning helps.

What are you thinking?
Please share on the message board of Day 31:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4537


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/30/19 5:39 A

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Day 30: Stay in Control When Eating Out
our task is preparation for restaurant meals, so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

What are you thinking?
Please share on the Day 30: Stay in Control When Eating Out message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
084550


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/29/19 7:46 A

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Hi Team,

Today, Day 29: Resist Food Pushers
we work with a special sabotaging thought:
it is OK to eat unplanned food, because otherwise we would hurt the feelings of our host.
Let's look into this deeply!

This chapter gives us great examples, and alternative ways to look at this.
What are you thinking?
Please share on the Day 29: Resist Food Pushers message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
084568


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/28/19 4:36 A

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Hi team,

Today's chapter is
Day 28:
Get Ready to Weigh In!

another week has passed, and we learned a lot!
Don't worry if you haven't finished the work with the thinking errors and the seven questions,
very few Sparkers can do that in one go.
Good news: we are done with the most difficult part of the program, the next 2 weeks will be downhill compared to Day 25-26-27.

We take some time to prepare mentally to our second official weigh in tomorrow.
We get a smart analysis of the 3 possible results (lost a lot of weight - lost little - didn't lose or even gained), and helpful ways of action.

Very few people lose weight in a straight line, usually it is ups and downs, just the overall trend is going downwards. Remember: daily fluctuation may be 4-5 pounds overnight, while healthy weight loss is 1-2 pounds per week. Fluctuation can hide the trend for 1-2 weeks, but rarely longer.

What are you thinking?
Please share on the Day 28: Get Ready to Weigh In! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2245



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/27/19 4:36 A

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Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?
Please share on the Day 27: Master the 7 Question Technique message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2280


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/26/19 4:22 A

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down on the Day's message board (see link below) to see posts from previous group readings, these examples may help!

What are you thinking?
Please share on the
Day 26: Recognize Thinking Mistakes message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2309


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/25/19 3:09 A

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Day 25: Identify Sabotaging Thoughts
Our task is paying attention and identifying our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".

Just write them down - we will work with them in the next 2 days!

What do you think?
Please share on the
Day 25: Identify Sabotaging Thoughts message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2329




Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/25/19 3:04 A

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Hi dear team,
I just realized I completely forgot to post Day 24 - apologies for missing this important day!
Spring is here and I spent more time outside than planned, but still can'T believe I forgot to post!

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

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

Remember, dieting does get easier!

What do you think?
Please share on the Day 24: Deal With Discouragement message board
(click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x3
0243018


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

Kriszta

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

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


421 Maintenance Weeks
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3/23/19 5:25 A

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Day23: Counter the Unfairness Syndrome chapter is again about a specific sabotaging thought:
(It is OK to eat this unplanned food because) others are eating it and it is not fair I can't have it.

I think it is the first time in the book that we look at how eating behaviors of others affect us - so far we dealt with what's going on in our own head! : )
Thinking rationally, of course a calorie is a calorie, whether or not others are eating it,
and (hopefully) I wrote a good food plan last night, incorporating all the calories and nutrients I need for today.

What are you thinking?
Please share on the Day23: Counter the Unfairness Syndrome message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2396


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
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3/22/19 4:40 A

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Day 22, Say "Oh Well" to Disappointment is about accepting that life experiences are not always satisfactory, and yes that includes food-related situations.
We can't have it both ways, for a person who wants to reach and maintain a healthy weight, and to live a healthy life, it is impossible to always eat whatever they like.

"Once you truly accept that you NEED to follow the steps in this program, your struggles will diminish and dieting will become much easier."

Saying "Oh well... this meal was not as satisfactory and fun as I expected, but this was it, there is no more" is not easy. But it is easier to say at the end of a planned meal, than saying after the first unplanned bite, because once I started eating off plan, it gets harder with every bite.
The fullness I feel will increase in the next 20-30 minutes, and the desire to eat more will diminish,so the longer I resist, the better chances I have!

What are you thinking?
Please share on the Day 22: Say "Oh Well" to Disappointment message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2435


emoticon


Kriszta

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

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


421 Maintenance Weeks
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110
220
330
440
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Posts: 5,640
3/21/19 4:22 A

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Day 21 - last day of our 3rd week, and half point in this 42-day program!
Congrats to all who got this far reading and practicing!

Preparing for weigh in (tomorrow morning) is very important.
If we do it with the right mindset, it is a helpful data point, a feedback on how we did in the past week, a kind of compass.
The weight graph helps by breaking up the weight loss process into manageable steps of 5 pounds at a time. Weight will go up and down for sure, but over time, the downward trend will emerge.

What are you thinking?
Please share on the Day 21: Get Ready to Weigh in message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4808



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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3/20/19 4:43 A

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

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

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

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

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

What are you thinking?
Please share on the Day 20: Get Back on Track message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
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Important note from dr. Beck in this chapter about Binge Eating Disorder:
"if you have been following this program faithfully but still experience frequent binges, you might need to consult a mental health professional."
This program can help overcome binge eating disorder, but it may not be sufficient for everyone.
Before I started my healthy lifestyle journey back in 2011, I had bad binges almost every night, for years. Since practicing Beck Diet Solution I'm down to 2-3 binges per year, and I'm grateful for the improvement. But not everyone responds the same way, so if in doubt, it is safer to consult a mental health professional.

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

Kriszta

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

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


421 Maintenance Weeks
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110
220
330
440
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3/19/19 4:37 A

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Day 19: Stop Fooling Yourself!! task is catching the thoughts that tell us
"It is OK to eat this {name unplanned food} because..."
eg.
-it's not a whole piece
-I'll eat it only this one time
-I'll make up for it later be eating less...
See full list in D19 chapter - check off those that you have had in the past!

Assignment:
the next time you have an urge to eat something that's not on your plan, notice what's going through your mind. Pay attention to thoughts that start with 'it's okay to eat this because..."
Note them down - we will have a closer look on them later in the program.

The time between the thought and eating the desired food may be very short, making it hard to notice. Eating everything sitting down, that is, not eating a single bite standing, may help slow time down. Grab the food, put on a plate, walk to the table, sit down - and you will surely be able to catch the thought that tells you "it is OK to eat this because..."

Also, we are supposed to create an It Is Not OK response card, and read it every day during the program (see examples in the chapter).


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What are you thinking?
Please share your thoughts on the
Day 19: Stop Fooling Yourself!! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Day 19 To Do List:
- I read my Advantages Response Card and NO CHOICE 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 (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I created an It's Not Okay 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


421 Maintenance Weeks
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110
220
330
440
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3/18/19 4:32 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts on the
D18: Change your Definition of Full (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4891


Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/17/19 4:51 A

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Today's (Day 17) task is practicing NOT overeating by purposely putting more food on your plate than what you plan to eat, preferably at lunch or dinner.
*choose a food that is on your plan, but purposely put on your plate a larger portion
*also, choose a food that is not on your plan at all for that meal, and put that on the plate too
*at the beginning of the meal, push the extra portions to the side
*and eat only what's on your plan
*if you are tempted to eat the extra food - use the anti-craving techniques (Day 13) and counter sabotaging thoughts
*when finished eating the food you were supposed to eat, clean your plate: throw out extra food or save it for another meal.

What do you think? How did the experiment go?
Share your thoughts on the Day 17: End Overeating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4909


Day 17 To Do List:
- I read my Advantages Response Card and NO CHOICE 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 practiced not overeating


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/16/19 6:03 A

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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 on the
Day 16: Prevent Unplanned Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4968

***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

Edited by: KRISZTA11 at: 3/16/2019 (06:05)
Kriszta

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

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


421 Maintenance Weeks
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110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/15/19 5:03 A

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Day 15 Monitor Your Eating is again a day-long assignment!
We have learned a lot in the past 2 weeks,
AND we have the food plan we created on Day 14.
Day 15 task is stick to that plan, using the skills we learned: remembering advantages of losing weight, noticing the good things we deserve credit for, eating sitting down, slowly, mindfully, in a well.arranged environment, differentiating hunger, desire and cravings, tolerating unpleasant sensations...

Day 15 assignment:
*weigh yourself
*follow food plan - eat everything on your plan (unless you become overly full)
*monitor your eating immediately after finishing each meal:
-put a check mark next to the food you ate
-cross out food you had planned to eat but didn't
-add and circle food you ate that you hadn't planned to eat
-at the end of the day, look at how you marked up your food plan - give yourself credit / if needed get into problem solving mode, see how you can do better in future

What do you think?
Please share your thoughts on the
Day 15: Monitor your Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>5007


Day 15 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

(From week 1-2: if not done yet, add to to-do list:
-have you chosen two diets?
-have you created time in your schedule and prepared your environment?
-are you consulting your diet coach regularly?)

Edited by: KRISZTA11 at: 10/15/2019 (03:41)
Kriszta

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

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


421 Maintenance Weeks
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110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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Posts: 5,640
3/14/19 2:46 A

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Hi team,
we are finishing week two - time is flying!
So, this is our last day in preparation to start our chosen diet tomorrow.
Day 14 task is making a food plan for tomorrow:
write down what you are supposed to eat and when.
Do you feel like "I don't really have to do that, do I?"
Please read about the benefits of doing this, and the example sabotaging thoughts and helpful responses in the chapter.

Also, tomorrow is the first official weigh in day,
and we create a weight chart. From now on, we record weight weekly on the chart.
Please feel free to post your weekly weigh-ins in this team message board if you like:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=249
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Important: the To Do List at the end of the chapter has grown quite long, it helps us to remember all the helpful skills we learned - they will make dieting easier.

What do you think?
Please share on the Day 14: Plan for Tomorrow message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x865R>4980



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/13/19 4:34 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12 for rating discomfort caused by hunger)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

Please share your thoughts on the
Day 13: Overcome Cravings message board (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x865R>4986


Edited by: KRISZTA11 at: 10/13/2019 (04:01)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/12/19 3:51 A

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Tomorrow's Day 12 is again a day-long experiment,
It is good to read the chapter before breakfast or the night before.
If 12th March is not a good day, you may pick a more convenient day later during the week.
Please don't skip this important assignment, because it provides important insights that will make dieting easier, and most readers say it reduces anxieties greatly.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience on the
Day 12: Practice Hunger Tolerance thread (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x865R>4992


Edited by: KRISZTA11 at: 3/12/2019 (03:52)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/10/19 6:13 P

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Hi Team,
it is still Day 10 here in Europe and even more so in America,
but -as promised - I'm posting early for Day 11: Differentiate between Hunger, Desire and Cravings
because Day 11 assignment starts in the morning tomorrow!

Dr, Beck starts by explaining the difference between these three:
Hunger: when you haven't eaten for several hours. empty feeling in stomach, rumblings
Desire to eat: not hungry, maybe just finished a large meal, but want to eat because there is tempting food around
Craving: an emotionally intense urge to eat, feeling of tension, unpleasant yearning sensation in mouth and throat

The assignment is to note down what we experience before, halfway, right after and after 20 minutes after each meals:
*describe how the stomach feels
*rate stomach hunger 0-10 (0= not hungry, 10= the hungriest you have ever felt)
There is a sample Hunger Monitoring Chart in the book.

Please share your experience on the Day 11: Differentiate between Hunger, Desire and Cravings thread (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
654998



Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/10/19 6:14 A

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Day 10 task is setting a realistic goal,
something that is doable, doesn't require a restrictive diet or extreme exercise,
and is achievable in the near future.
Dr. Beck recommends to go for a 5 pound loss as initial goal- and celebrate when we get there. Then set the next goal.
Also, a slow weight loss is better, because it is sustainable.

Please share your thoughts on the
Day 10: Set a Realistic Goal thread (click the blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
655004


Important: the next 2 days of the program have day-long assignments, that start in the morning. If you want to do Day 11 on Marchr 11 with the group, then please read instructions in chapter "Day 11: Differentiate between Hunger, Desire and Cravings" tonight.
For this reason, I'll post on the Day 11 thread as well later today.

Edited by: KRISZTA11 at: 10/10/2019 (02:42)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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Posts: 5,640
3/9/19 5:17 A

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Day 9 task is to create an exercise plan - and dr. Beck lists many advantages of planned and spontaneous exercise.

It is important to start small and build it up gradually if you are new to exercise.
It makes no sense to start running or other intense forms of exercise after being sedentary for a long time - that would be an unpleasant and discouraging experience, may even cause injuries.
It is better to start with short walks, stationary biking, easy swimming, stretching - and raise bar after becoming stronger.

Please share your thoughts and experience on the Day 9 thread (click blue hyperlink below)
Day 9: Select an Exercise Plan
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
655010


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,412
3/8/19 9:03 A

Community Team Member

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Oh my, I'm behind! I'll be glad when my babysitting job is over! LOL. I have to catch up.

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

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


 current weight: 210.0 
229
204.25
179.5
154.75
130
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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3/8/19 3:38 A

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Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience on the
Day 8: Create Time and Energy thread (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
654965



Edited by: KRISZTA11 at: 10/8/2019 (03:47)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/7/19 3:38 A

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Thank you everyone for the lovely positive posts about Finding a Diet Coach!
If you need a diet coach but haven't found yet, you may try to connect within the team.
@JUNEPA thank you for offering being Beck Diet Coach!

Moving on in the program: Day 7 task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don"t call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience on the
Day 7: Arrange Your Environment thread (click blue hyperlink)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
540255


emoticon

Edited by: KRISZTA11 at: 10/7/2019 (03:42)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/6/19 5:29 A

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emoticon emoticon My first time through BACK Kriszta helped me through emoticon . I still feel support with you! I needed someone to guide me and help me work through the program especially on the tough days. BECK has made me stronger as a person and I will use the skills I have learned for the rest of my life!!
emoticon emoticon emoticon emoticon
I have been through BECK with Jules LIFECHANGZ before and we are working through it again. We are also working through 100 Days. She has similar struggles and a similar goals as I do. I think together we are making progress. Weight struggles at 300 pounds are different then the person that is trying to loose just a little bit. I think having someone who actually can empathize with our struggles and embrace are successes is important. I think we also work will together because we are able to push each other and give each other space. If one of us goes MIA for a few days we know that eventually they will get caught back up and that sometimes life does happen outside of online.

emoticon


Edited by: TNCOUNTRYLIFE at: 3/6/2019 (05:30)
Striving for strength and balance in mind, body and spirit!!

-Christi


 Pounds lost: 47.8 
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3/6/19 3:40 A

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Hi Team,
today's task is finding a diet coach (real life or online),
and to report on our progress (successes, struggles and weight) at least weekly.
The diet coach doesn't need to have any special skills.
"... choose someone who is positive, good at problem solving, and truly motivating, and proud of you"
"You want a diet coach who helps you identify and counter your unhelpful thinking, gives practical advice, is highly motivating and is willing to help you implement your program"

We team members are lucky, because we already have the support of this team (and the entire SP community) as a "collective diet coach", but it is beneficial to have a personal diet coach as well.

Please share your thoughts on the Day 6 thread (click blue hyperlink below)
Day 6: Find a Diet Coach
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
540258


If there is no available /suitable person in Real Life, you may try to pair up with someone in this challenge, or other experienced member in the team.
Check out this thread:
Are you looking for a Beck Diet Coach?
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=-1x
10071x
65798623


Edited by: KRISZTA11 at: 10/6/2019 (07:02)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
3/5/19 3:46 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on the Day's thread (blue hyperlink below)

Day 5: Eat Slowly and Mindfully
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0267


emoticon

@SWEETORANGE thank you for joining, I'm glad to have you here with us!
emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
SWEETORANGE's Photo SWEETORANGE Posts: 1,535
3/4/19 1:48 P

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Hi Kriszta hi everyone I’m happy to join you again.. I really need to reread it ... emoticon

Change your thinking, Change you weight!


 current weight: 163.0 
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170.75
161.5
152.25
143
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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Posts: 5,640
3/4/19 2:24 A

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Hi Team,
today is Day 4: Give Yourself Credit
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0272

What are you thinking? Please share on the Day 4 message board (click blue hyperlink above)

Today's task is noticing our good behaviors and giving ourselves credit for all the good things we have done, rather than focusing on the negatives only, giving ourselves a hard time.
We need to set up a reminder system, because it doesn't come naturally, it may feel awkward or childish... but in fact a very important skill!
So, if you have sabotaging thoughts against this, it is time to create a Response Card (like the examples in the book): write down the thought that tells us not to do it - and a helpful response that explains why this is helpful.

Did you notice the To Do List at the end of each chapter gets longer every day? ; )
Please don't forget to complete at the end of each day!
Also, you can track it as a Team Goal (Review Beck Principles checklist daily) and earn Spark Points for yourself and for the team.

Day 4 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I created a reminder system for giving myself credit
__ I sat down while I ate
Every time / Most of the time / Some of the time
__ I gave myself credit for sitting down to eat
Every time / Most of the time / Some of the time


Edited by: KRISZTA11 at: 10/4/2019 (03:40)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KBEHNKE81's Photo KBEHNKE81 Posts: 16,071
3/3/19 9:43 A

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Good point about posting on the Day XX threads, Kriszta. I moved my Day 2 post to the right thread.

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


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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3/3/19 4:52 A

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Today is
Day 3: Eat Sitting Down

Eat Sitting Down - may sound easy, as most of us eat our meals sitting down.
But this chapter is about Not Eating Anything While Standing Up.
Instead, we should notice every bite we put in our mouth - and sit down to eat it.
First, to notice.
Second, to take our time and actually enjoy it.

What are you thinking?
Please share your thoughts (or link to your blog) on the Day 3 Eat Sitting Down message board (click blue hyperlink below)!
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0281


Note: I recommend posting on the Day 3 message board rather than here, because that way all our posts will be available for all future readers on Day 3 of their own journey, easy to look up by scrolling down.
This message board here is only a schedule, and after our group reading is over, it will "sink down", and chances are, not many people will come to visit! : )


Edited by: KRISZTA11 at: 10/3/2019 (03:45)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
OLIA_NA's Photo OLIA_NA Posts: 96
3/2/19 2:40 P

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Moved to day 2 thread

Edited by: OLIA_NA at: 3/3/2019 (13:28)
KBEHNKE81's Photo KBEHNKE81 Posts: 16,071
3/2/19 11:48 A

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Moved to Day 2 thread.
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0248


Edited by: KBEHNKE81 at: 3/3/2019 (09:44)
**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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3/2/19 5:02 A

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emoticon everyone for posting your advantages lists!
You may earn Spark points by joining Team Goal "Read Advantage Response Cards Daily.

Today is Day 2: Pick Two Reasonable Diets
Here is the link to the day's thread - please share your choices there (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0248


Our task is to pick two reasonable and healthful diets.
Healthful and reasonable so that we can keep it up for a long time - it is not worth starting something we can't keep up!
And two, because we may need the second in case the first doesn't go well.
Why now?
Because if that happens, at that time we may not be motivated and energetic enough to look up a second diet. We can maximize chances of success if we have a plan B at hand!

"Choose a diet that includes food you like and can easily prepare. You'll be much more likely to stick to a diet that allows you food you find both tasty and convenient."

Remember, we are NOT supposed to start dieting yet - just keep eating what we have been eating recently.
We learn some helpful skills first that will make dieting easier.

emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KBEHNKE81's Photo KBEHNKE81 Posts: 16,071
3/1/19 10:57 P

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@A-NEW-CHAPTER, I've found the Beck principles to be very helpful in non-weight-loss parts of life, so go for it! Whatever YOU decide to motivate you to embrace a healthy lifestyle.

Since my first trip through the Beck Diet Solution, I have refined my ARCs, but they are basically the same now as back in 2015. I have a catchy poem version, and a fleshed-out version of my Basic Seven.


www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6571601


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


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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3/1/19 3:09 A

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Hi Team, this is the first post of the "Beck Diet Solution (Pink) Group Reading March 2019".
I read the book first in January 2015, and I'm following Beck principles ever since - they really make dieting easier for me.
This is the 6th group reading I lead, I do it every March and October to help Sparkers learn skills that make dieting easier - in weight loss phase and in maintenance.

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

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

Please share your advantages list, and tell us about your thoughts and emotions on the Day 1 message board (click blue hyperlink below):
Day 1: Record the advantages of loosing weight
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x850R>5889


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

Enjoy the journey!

emoticon

Edited by: KRISZTA11 at: 10/1/2019 (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


421 Maintenance Weeks
0
110
220
330
440
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,412
2/26/19 11:28 A

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I'm joining in on the Pink reading too!

I've been under the weather for awhile, but glad to be back!

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

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


 current weight: 210.0 
229
204.25
179.5
154.75
130
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
2/26/19 8:26 A

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I'm using a really long bus trip (7 hrs or so) to re-read the intro part. I can't wait for march 1st.

Fran
Crystal Tigers’s, Swing into Spring
Starfish, 2019 Spring 5% Challenge
(CEST)


 Pounds lost: 14.0 
0
5.5
11
16.5
22
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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2/26/19 4:02 A

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Reposting:

Hi Team,
some of our members wish to re-do the pink Beck Diet Solution book.
Let's do Day 1 - Day 42 of the program together!

We start on 1st March, and plan to do one Beck day/chapter every day.
If you want to proceed slower or you are already ahead of us in the book, you are still welcome to join us.
For first-time readers:
*the book is available in hard copy an in e-book
*you will need several index cards to complete the assignments, it takes about 30 minutes per day
*it is good to get the book a few days earlier, because there are 4 introductory chapters before Day 1, worth reading
*we use the pink book - the pink workbook has the same Days and similar in content, but less detailed - you are welcome to join us if you choose the workbook

You can share your experience in different ways:
-post on the Day 1 - Day 42 topics in the General Team Discussion Forum
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=0x10
071x6
4733921

-write a blog and post the link
-post directly here, on the Beck Diet Solution (Pink) group reading March 2019 topic.

Working the book takes time and effort, but it is worth it - the skills we can learn and practice really make dieting easier!

Looking forward to see you in this challenge,
Kriszta

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
Fitness Minutes: (231,565)
Posts: 5,640
2/25/19 2:22 P

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You are most welcome!
emoticon

@LIFECHANGZ thank you for sharing your preparations, it is great you have your notes and supplies from the previous reading!
emoticon

We are starting off on Friday!
emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
RIIDER Posts: 152
2/24/19 8:49 P

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I'm in!

WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,297
2/24/19 9:42 A

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I also am planning to do the March study. I keep stopping before the end but I will make it this time!

Emily - Houston, Texas

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

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


 current weight: 213.0 
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185
ASHLYN991's Photo ASHLYN991 Posts: 2,082
2/23/19 5:00 P

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I have my "Pink Book" and would like to be part of the Beck challenge starting in March.

Renee
Southern California (Pacific Standard Time)


 current weight: 161.0 
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148.5
141.75
135
LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
2/23/19 2:11 P

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emoticon Beck Prep

Characteristic 4 (page 3) ~ 1 of my things... all the ways/reasons I find to (over)eat ~ always want/think I need more... so I look forward to the reading to help with my thinking!

~ and the eating disorder (trigger) warning on page 37
I've struggled with binge (over)eating and realized there's a physical biochemical reaction that triggers an insatiable/voracious appetite when I'm way overeating carbs - that gets/feels really impossible to stop... change... and this is where the warning I think is good... sometimes a counselor in the real world can help us sort out and work through change... and for me, it is important to adapt/modify and respect when particular ideas trigger me... so, kinda like sorting the ideas, sincerely ponder them and use/snag what helps and set aside others for later or never...

emoticon most of all, I think it is helpful to wake up each day and make taking care of ourselves a priority for the day... and Beck has a lot of great ideas for that! Excited to read the book again :)

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


 current weight: 325.0 
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335.75
323.5
311.25
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JMARIES51's Photo JMARIES51 Posts: 3,105
2/23/19 1:20 A

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I am ready to read the Beck Diet Solution again. Looking forward to some new emoticon moments. Thanks, Kriszta for being so dedicated.




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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
2/22/19 6:28 P

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emoticon Beck Prep emoticon

found my cards, have my notebook, book/workbook, ready to go... found some pretty ones and colored pens, some stickers to make things pretty, fun... (not a chore)

pgs 18 & 19 have 2 things I found really helpful, and think we always ought to adapt/tailor in our own words for our own stuff/needs

-- no more cheating; she uses unplanned and overeating in the book instead. this helps me to think of eating & food as *planned eating & unplanned* ~ at meals and snacks or inbetween, as enough or too much...

similar is food is not good or bad ~ it can satisfy or not satisfy me, can nourish me physically and emotionally... I don't have to eat foods I don't like.



emoticon i like the idea on page 19 that it only takes about 20 extra calories a day to gain 2 lbs a year (weight creep) ~ for me, I tended to gain about 5, on average and over decades that was 200+ extra lbs... except I was way overeating or dieting/fad/crash/very low calorie... so the idea that I can generally eat a good amount, enough, not too much... and just like cut out a few calories 100 - 500 cals a day and slowly lose weight in a steady way is empowering.... and actually comforting that I don't have to do anything crazifying…

Looking forward to the reading... will ponder more intro this weekend

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


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GINTEX's Photo GINTEX Posts: 8,221
2/21/19 10:31 P

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Looking forward to March 1



Ginger from North Carolina
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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
2/21/19 8:36 P

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emoticon emoticon emoticon Hi everyone, have the book/workbook, cards, notebook & starting the intro chapters now... there's a lot to ponder before day 1! I am working on ready, set & go come 3/1! Look forward to it :)

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,566)
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2/19/19 2:35 P

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emoticon
emoticon

Kriszta

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

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


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GINTEX's Photo GINTEX Posts: 8,221
2/18/19 9:32 P

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Thank you for the welcome! I am looking forward to this!

It's 9:30 and I am going to bed early tonight. My face is washed, my teeth are brushed and my electric mattress pad is warming up my bed.

Sweet Dreams! emoticon

Ginger from North Carolina
BLC 41 Minion Cadet Squad
BLC 40 Minion Cadet Squad
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BLC 37 Minion Cadet Squad
BLC 36 Minion Cadet Squad
BLC 35 Minion Cadet Squad
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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
2/17/19 2:58 P

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I'm in too! I hope I will be able to finish the book this time!

Fran
Crystal Tigers’s, Swing into Spring
Starfish, 2019 Spring 5% Challenge
(CEST)


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2/17/19 12:26 P

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Thank you for joining, Susan and Ginger!
emoticon

Ginger, welcome to the team, congrats to your BLC success!
emoticon

Kriszta

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

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


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SUSAN_CDN's Photo SUSAN_CDN Posts: 603
2/17/19 10:34 A

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Welcome, Ginger! Congratulations on your success. We are excited about the group reading. Look forward to your posts. Good luck!

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2/16/19 11:20 P

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Good Evening.

I just joined this team. My name is Ginger and I used to live in Texas - hence, Gintex.

I was introduced to The Beck Diet Solution on another team - The BLC (Biggest Loser Challenge.) I am on the Minion team and last round we used the Beck Diet Solution for some of our weekly challenges. It was extremely helpful to me and I ended up being the Biggest Loser of all the teams for BLC38. I lost 23.8 pounds in 12 weeks. Then the holidays happened and I lost all momentum. I am working on getting it back. I did not read the book last round so I am now. I was so glad to see that group is starting to go through the days in March. So count me in.

I am looking forward to getting to know you and share life with you all.

Edited by: GINTEX at: 2/16/2019 (23:21)
Ginger from North Carolina
BLC 41 Minion Cadet Squad
BLC 40 Minion Cadet Squad
BLC 39 Minion Cadet Squad
BLC 38 Minion Cadet Squad
BLC 37 Minion Cadet Squad
BLC 36 Minion Cadet Squad
BLC 35 Minion Cadet Squad
Eastern Time Zone


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SUSAN_CDN's Photo SUSAN_CDN Posts: 603
2/16/19 10:45 P

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I’m in Kriszta. The group readings help me to regain focus, and I really need that right now. Too many things distracting me lately.

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2/16/19 5:10 P

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Thank you for joining!
emoticon


Kriszta

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

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


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GOCALGAL's Photo GOCALGAL Posts: 5,124
2/14/19 1:03 P

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Yes. Thanks Krizsta. Count me in. I learn or reinforce helpful Beckniques every time through.

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

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

Winning is Not Quitting

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2/14/19 7:58 A

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I am going to read this again - Thank you for doing this on a consistent basis.

Nancy
Central Minnesota
Central Time Zone

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


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2/13/19 8:39 A

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emoticon
emoticon

Kriszta

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

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


421 Maintenance Weeks
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THINKGOODTHINGS's Photo THINKGOODTHINGS Posts: 1,381
2/13/19 4:09 A

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I'm in - also going to do the Linda Spangle 100 days challenge that starts at the same time. I figure if I do all this reading I will lose weight right?! Hoping I can at least stick with it this time. Maybe if I do more reading and doing and a bit less posting?

"the Spirit produces love, joy, peace, patience, kindness, goodness, faithfulness, humility, & self-control. There is no law against such things as these"
biblegateway.com/passage/?search=Gal
atians+5%3A22-23&version=GNT


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2/12/19 8:32 P

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I'm in. I just finished reading the book, but there's so much in it that going through it with a group will be helpful.

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06SARAHLIZ's Photo 06SARAHLIZ Posts: 754
2/12/19 7:32 P

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I am planning on joining! Hoping it will help me stick with it.

SarahLiz



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TRUCKER-GAL's Photo TRUCKER-GAL Posts: 72
2/12/19 8:47 A

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I would love to join in on the book reading. I should be able to get home in time to grab my book.

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2/11/19 1:53 P

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Thank you for joining,
and a warm welcome to the team, Linda!

emoticon

Edited by: KRISZTA11 at: 2/11/2019 (13:53)
Kriszta

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

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


421 Maintenance Weeks
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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,722
2/11/19 11:20 A

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I just joined the team (invited by Beccaboo127) and am looking forward to going through the book. I tried before and did not finish.

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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2/11/19 8:58 A

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Count me in!

Becki

broadcasting somewhere near the middle of Texas


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2/11/19 1:56 A

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Thank you for joining!
emoticon

Kriszta

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

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


421 Maintenance Weeks
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IMEMINE1's Photo IMEMINE1 Posts: 8,701
2/10/19 9:30 P

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Yes, I am in. I 'm like ASH2 HEALTH. I hope to finish strong this time. emoticon

Donna
Lehighton, Pa
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W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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Maybe I'll actually finish the book this time emoticon emoticon

Carmen in Wisconsin (US Central time zone)
Current challenges:
2019 Summer 5% Challenge ~ Teddy Bears
BLC40 - Spring into Summer! (co-cappie)

Until now you have not asked for anything in my name. Ask and you will receive, and your joy will be complete. (John 16:24)


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2/10/19 6:49 P

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❤️I’m in too.

Mazzy


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2/10/19 2:04 P

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emoticon
emoticon
emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,444
2/10/19 12:41 P

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I'm in - thx


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

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

Carol
Southern CA - Pacific time


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Me too !!

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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2/10/19 12:25 P

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I'm in and looking forward to it! I really need craving resistance techniques right now!

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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2/10/19 12:12 P

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I'm SO in!!!

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I'm in for another trek through Beck!!


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


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2/10/19 11:29 A

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I'm so glad you are joining, Christi!
emoticon

Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
2/10/19 11:26 A

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YES!!!!! I have been trying to do the 100 days but I believe I am a BECK pink woman!!!! I so need this right now.
emoticon

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

-Christi


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2/10/19 11:15 A

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Hi Team,
some of our members wish to re-do the pink Beck Diet Solution book.
Let's do Day 1 - Day 42 of the program together!

We start on 1st March, and plan to do one Beck day/chapter every day.
If you want to proceed slower or you are already ahead of us in the book, you are still welcome to join us.
For first-time readers:
*the book is available in hard copy an in e-book
*you will need several index cards to complete the assignments, it takes about 30 minutes per day
*it is good to get the book a few days earlier, because there are 4 introductory chapters before Day 1, worth reading
*we use the pink book - the pink workbook has the same Days and similar in content, but less detailed - you are welcome to join us if you choose the workbook

You can share your experience in different ways:
-post on the Day 1 - Day 42 topics in the General Team Discussion Forum
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=0x10
071x6
4733921

-write a blog and post the link
-post directly here, on the Beck Diet Solution (Pink) group reading March 2019 topic.

Working the book takes time and effort, but it is worth it - the skills we can learn and practice really make dieting easier!

Looking forward to see you in this challenge,
Kriszta

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Edited by: KRISZTA11 at: 2/10/2019 (11:20)
Kriszta

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

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


421 Maintenance Weeks
0
110
220
330
440
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