I'm a longtime (well, not LONG, but long enough!) member, and have gotten so much wonderful support from everyone here. So, thank you all for continuing to share your experiences with the world. You are probably helping more people than you realize.
The reason I'm here in this subforum today is because I have just recently started The Beck Diet Solution by Judith S. Beck, Ph.D. It's been getting some media attention lately and, because I'm in the process of losing weight, it has gotten my attention as well.
What appeals to me about this book is that it's not really a diet at all. Of course, you have to choose a healthy eating plan for it to work, but the focus of the book is on changing the way we think about eating, our behaviors surrounding eating. In other words, the idea is to learn how to think and eat like a thin person. And - this is the best part - it teaches how to keep it up FOR LIFE, which means no more yo-yo numbers on the scale, no more quick losses and quick gains. To me, that sounds so good.
Anyway, I'm only on Day 3, but already I can feel my outlook changing. I like the gradual, stepwise method of learning new behaviors and ways to combat sabotaging thoughts.
Which brings me to why I'm here. I'd like to start a support group here, for anyone who wants to do TBDS with me. I have already heard from some folks who are trying it with varying degrees of success, and I think that if we all do it together and create a weekly discussion group, we can increase our chances of fully reaping the benefits of this program.
So... anyone out there want to give this a shot with me? Of course, we can all progress at different rates - some are already on Day 15, and I wouldn't want them to start all over again! - but I think a place where we can all come and share our ideas every week would really help us.
Who's with me on this? Want to give it a try?
As always, thanks for listening... stay happy and healthy, everyone. :hug:
05-10-2007, 12:21 PM
I just finished TBDS a few days ago and I am so motivated. Yesterday was my official first day with the plan. I am trying to incorporate as many daily tasks as I can for right now and I woud love to have someone to share progress with. There are a few tasks that I don't really care for such as putting extra food on my plate and then pushing it aside. I've been trying to watch portion sizes as it is. Of course, the extra food on the plate idea will work great at restaurants and I did practice this just the other night and felt great when I left the restaurant because I weren't stuffed. I've started my journal with weight and measurements along with other info that may be helpful. I use My Food Diary website for logging food and exercising and it also helps me with the food planning aspect. I think TBDS is a great tool and will help me as I tend to procrastinate and give up easily when the wrong foods are around.
05-10-2007, 12:25 PM
Hi, Kathy - cute doggy, BTW! I have a black lab (mix), too. Sweethearts!
So - just so I understand this - you read the entire book all the way through at once and then started the plan? Or did you go day-by-day and yesterday was your first day after completing? I'm literally reading the book one day at at time, doing one skill at a time and building from there.
05-10-2007, 12:44 PM
I read the whole book and since I was already trying to lose a few pounds, I decided to just jump in full force. I use My Food Diary for logging food and exercise and would do great until time to prepare dinner.............I would nibble and while at the table I might would take seconds at times. This was clearly my downfall so I know the areas that I need to work on and decided that I couldn't wait for Day 15 to get started with the diet part. I was already doing several of the tasks and Week 1 (for me) was just a reminder of what I needed to be doing such as eating while seated, eating slowly, picking a diet, and just being more mindful of what I was doing. So basically, I read the book and will be applying the daily tasks where needed. Yesterday, after my afternoon snack, I was still hungry but I reminded myself that hunger wasn't an emergency and that I'd be having dinner soon - so drink some more water and forget about the hungries.
In a nutshell, I'm going to follow TBDS but not concentrating on a specific task for a specific day.
05-10-2007, 02:19 PM
OH, okay, I get it. :D
I've been dieting, too, since Septemer - but I'm still going to do the plan one day at a time, right from Day 1, and follow the the instructions to the letter. Honestly, I'm scared it won't work and so I want to be absolutely certain that I'm doing it right; I'm doing everything exactly as prescribed in the book. Even though I could probably "work ahead," I'm probably not going to. I'm just not real confident and maybe not entirely sold on the promises of the book, I guess, and I want to see if the plan and the cognitive therapy works "as-is."
I hope some others join us..!
05-10-2007, 03:30 PM
Hi! I am using the book also. I have found making response cards to be a great tool. It really makes me think about how I handled a situation and how to find a better solution.
I just figured out what diet I am going to use. After seeing Consumer Reports ranked Volumetrics and then asking a question here I got the book last night and I feel it is do-able.
I go back and forth between wanting a plan with a lot of structure to wanting a plan that is less restrictive. There are a lot of great diets out there but I need to find what works for me (and my family).
PS: I just read the blog suzonadiet.livejournal.com and I think it is great! Could we use this thread for all of us to post daily and share how the day is going and what we have done to be BDS compliant?? Just a thought. I really find reading blogs helpful and also believe doing the blog is helpful.
05-11-2007, 08:51 AM
That's great, Gina - I'm glad you have found a diet that will work for you! :hug: I agree, it's tough to find a diet that will fit an entire family's lifestyle and is structured/free-form enough. It's especially overwhelming because there are SO MANY diets, and all of them promise the world, don't they? I hope Volumetrics works for you!
And yes, we could absolutely use this thread to talk about how we're doing... we can set up a weekly thread right here in this forum on 3FC if you want - or, if you really find the blogging thing helpful, you can set up a free journal at the same place where I did (livejournal.com) and we can link up our journals and read up on each other's progress..?
05-11-2007, 01:39 PM
Now that I have to volumetrics diet I can see that it is doable. I haven't really been able to read it as well as I need to.
Diets do promise a lot! It is interesting that a lot of diets that I have tried or read about appear to be the same with just a different focus. But Volumetrics does seem different.
I love the idea of linking our blogs---I will go see if I get one started. Should we still come here to make comments?? I know I can post a comment on your blog but I would prefer to talk to you here.
I will go see if I can start a blog. I will come back and give you a link once I have it started.
PS. I am really glad I have found you (Suz and Kathy). I feel like you are in this for the long haul and will be consistent. I really am looking for someone to do this with.
05-11-2007, 03:09 PM
Hi everyone! I recognize Gina from Volumetrics board; I'm on that plan too.
I bought the Beck book several days ago and haven't read it yet. I see the workbook will be published in October.
I bought the book because I am familiar with the type of therapy that it uses, and I feel this book will really help me. Now I just have to start reading it!
So count me in ladies.
05-12-2007, 08:11 PM
I ordered my book yesterday....so it wont be here until this coming thurs. or friday. But Im glad I poked around to see if anyone started something for book.
I havent decided my diet yet....Ive been low carbing for years, and yes it works great, but its getting into the summer, and I really dont want to skip the watermelons and fresh peaches and stuff. So I have time to look around and see what might suit me.
If you have your blog set up, pls post a link in your siggy....that way everyone can find you.
05-14-2007, 11:17 AM
Oh, good! Lots of people starting from the very beginning! Awesome! I think we can definitely start a little group here.
RobinW - you'll see when you get the book that you don't need to actually choose a diet until Day 2 of the plan... so don't sweat finding a diet before you start the book. Maybe you can use this time while you're waiting for your book to arrive to gather some information about diets you're curious about and narrow it down to a few you really like.
So far, I have been doing everything the book says, right down to the letter, and I can really feel my outlook changing. I'm starting to feel good about resisting unplanned eating, snacking and grazing rather than feeling deprived or somehow cheated out of something I "deserve." That's really empowering! Of course, DH thinks I've lost my mind because I've put sticky notes all over the kitchen, but he knows this is important to me.
Actually, that's something that I'm having trouble with... because I'm changing my eating habits and I am the sole food-preparer in the house, DH is starting to rebel a bit. I felt kind of bad about it, but I asserted myself and told him that eating healthy is now a priority for me and that I'm not cooking two different meals at the end of each day. In other words, he's welcome to eat what I make, but if he wants something else he's going to have to fix it himself. Was that nasty of me? I just feel like in this situation I really had to assert myself...
Anyway - thanks for listening to me ramble, girls.
Hope you all have a terrific day!
05-14-2007, 01:02 PM
Hi! I have started a livejournal.
Here it is let me know what you think. Do you think it is ok to post my planned menu??
05-14-2007, 01:08 PM
Gina, you can post in your journal whatever you think will help you - it's your journal, after all! :D I hope it'll be a good tool for you. I'm pretty sure it will be for me.
I added you to my "friends" list. :)
05-14-2007, 01:17 PM
Hi Born Again! I will be visiting the volumetrics board soon with questions. It really like it that we are doing both the volumetrics diet and beck solution together!! How fun! Have you started working through the Beck Solution book yet??
Robin I agree with Suz. Really take some time to think about what it is that you like to eat. Do you need something super structured or something that allows more individual interpretation? I have done some low carb diets and they just didn't work for me. Lower carb is great but low carb just doesn't satisfy me. I don't really like to measure and journal everything I eat. While I think that is a good tool I don't really see myself doing it forever. Just give it some real thought and try to be practical.
Suz! You go girl! It is so easy to be the caretaker and put ourselves last. It is great that you stood up for yourself and you shouldn't feel guilty! I am happy for you. I always ramble so we should get along really well.
I am excited about the journal! Thank you Suz for letting me know about it.
05-14-2007, 02:12 PM
I was just wondering you all could tell some information about the book. The basics, the specifics any info at all, if its worth buying. I have bought diet book after diet book and if I could lose weight as fast as I lose money, I would have a glorious figure.
What really attracted me to what you guys are talkin about the book isn't mostly the weight loss but the way you look at food. I currently battling/pulling myself out of an ed and I realized it is not at all about my weight or size, I have some issues with food and how I react to it and all feelings I have when I eat and especially after I eat.
Ok iim goin on and on, but any info would be helpful! Thanx so much!!!
05-14-2007, 04:35 PM
Bean: I am not sure yet. I will say that The Beck Diet Solution is so different from any diet book I have ever used. I have read them all too and really did hesitate to get this book. If you decide to buy it make sure that your really do the exercises. I think this is one book we need to follow to the "t".
Suz: I read your journal. I think you are doing great. Do you have a timer on your ipod?? I probably have a timer also but I don't know how to use it. Do you just reset it after every bite?? I know it is tedious right now but eventually you will know what speed you should be eating. You are so right you do deserve to take that time for yourself!!
I am Beck "compliant" for the day! I have read my motivation a couple of times and I have stuck with my menu. I know the menu isn't really part of the Beck Solution for the day but it is something I need to work on. Especially because I am trying to make volumetrics work!
05-14-2007, 04:38 PM
Bean!! :hug: I remember you from some of the W.O.W. threads! Good to see you!
And I know how you feel because, as you know, I had trouble with E.D.'s, too. Like you, my problems were far less about image and far more about the control/lack of control I had over food and the way I reacted to it. This book has been GREAT because it is finally teaching me how to view food in a healthy way, which I realized was something I was never really taught. I totally recommend it - especially since you are in recovery. The whole premise of the book is cognitive therapy, which attacks the root of overeating/undereating at its psychological source. It's very stepwise, very gradual (no shocking changes overnight to throw us into a downward spiral!), and I think it really is working!
I'd love it if you joined us. :)
05-14-2007, 04:46 PM
Gina - you and I posted at the same time. :dizzy: Awesome that you were "Beck compliant" today... it really does become habit, reading all those cards and stuff, but I, too, think that if we follow it closely and do our homework (and the emphasis is on the "work" part of that!), we're going to drop these pounds and keep them off for good - finally.
As for the timing of the eating, there's a stopwatch feature under "extras" on the main menu of my iPod nano. The routine went like this: I take a bite of food, chew it really well, swallow it, start the timer, wait 30 secs, stop the timer, take another bite of food, etc. etc. etc. I started feeling full 2/3 of the way into my Lean Cuisine... finished it, though... and I'm still not feeling any hunger. Usually by this time in the workday, I am so hungry that I'm ready to eat my stapler! I actually feel like I ate so much more than I did. I am frankly amazed at that. I didn't believe it would work, but it really does!
05-15-2007, 08:25 AM
Well, today's assignment in the Beck book has already been done... finding a diet coach/support group. Looks like we've got one, plus I've got futher accountability in my blog, too.
How's everyone else doing?
Hi-ho, hi-ho, it's off to blog I go...
Catch you later, ladies...
05-15-2007, 09:46 AM
hey rowdy i remember you too!!
this book seems to be what i need.just to teach me about food and i guess to let me in on why i have problems with it
gina - just a question, do u have to do volumetrics with the book or is it just any diet u feel comfortable with?
well im off to work, but im gonna stop at Borders to see if i can find the book.
thanx ladies and i hope ya'll have a great day!!
05-15-2007, 10:25 AM
Bean: on day two you pick 2 diets. The first one is the one you plan to use and the second one is the one you use if you need a backup. She gives a few guidelines:
choose a diet that includes food you like and can easily prepare
allows a budget for indulgences
learn from your past
Hey Suz day 6 is an easy one for you!!
I am not sure what to do about day 2. I know I am going to follow the volumetrics diet but I am not sure what I am going to do for a backup. Maybe weight watchers core?? They are a lot a like.
05-15-2007, 01:33 PM
Gina, I was in the same boat as you were - I had NO idea what to choose for my second diet. I'm a calorie-counter because I have had great success with that (my problem is AFTER I lose the weight, I fall off the wagon and gain it all back!), so choosing a second one seemed pointless to me. I chose South Beach, but that's before I even heard of Volumetrics... maybe I'll use that for my fall-back, instead.
05-15-2007, 10:17 PM
Hello All. I'm about done reading the book and plan to start actually doing the steps on Saturday. I just had to read it through first because that's the way I am :-). CBT is really successful with all sorts of problems, so I am confident it will work on eating issues, too.
Bean - the book is based on Cognitive Behavioral Therapy which is a wellk-established, proven technique. Basically the philosophy is that how we think affects how we behave and if we can change the way we think, we can change how we behave. Hope that makes sense.
05-15-2007, 11:01 PM
This looks like a good group. I too am starting the Beck Diet book and also have been doing volumetrics. I have found so far this is a good combination for me. I am 49 and turning 50 and having my only child get married in the same month later this summer. I hope to get here to post from time to time.
05-16-2007, 02:45 AM
Yay! I am so glad I found others who are just starting out. I am on day 6 of the Beck Diet Solution. At first, I was using the "Investigate the Internet support" as a delaying tactic to finishing my reading for the day, but so far I have signed up for 3FC, found this thread and re-introduced myself to FitDay. I would say it's been a great use of my time. I have used CBT for other issues and it helped me, so I am confident this will help too but only if I work the book.
05-16-2007, 08:30 AM
Hi Mylifenow, Walkthelab (cute name!) and Luja! Welcome to the group! So far, this has been very free-form and unformatted - so just jump right in with whatever you have to say!
Mylifenow, I am actually fulfilling my Day 6 requirement by coming here, too - I've been a 3FC member since September (I think?), and I've gotten to know so many good folks here who have all become my coaches, as well as I have become THEIR coaches. I hope you find these forums as helpful as I have! There is definitely strength in numbers.
I'm on Day 7 today, and it's going to be a challenge; I'm supposed to change my environment to help me avoid unplanned eating. At home, this is not too hard because I have already taken steps to this end. I buy very little junk food, and the little I do buy I have DH put out of my reach, which really does help. My real challenge is going to be work... how do I get them on board with keeping the junk out of sight? I'd like to think that they'd be supportive, and I think most are, but I know of at least one person who would just LOVE to see me fail and so will probably resist on purpose.
Anyway, I've blogged about it with some strategies; hopefully I'll remember them when the time comes! I also did a response card - which, now that I look at it, has so many more applications than to just dieting. It goes like this:
Sabotaging thought: I shouldn't put my needs before others.'
RESPONSE: That's a lot of crap. I am entitled to take the best possible care of myself. My well-being cannot be compromised. In this case, meetng my need to live healthy will require changes in my surroundings that may effect others. If they cannot be supportive, perhaps part of the changes I need to make to my environment means seeking out more supportive people.
And really, I could replace that underlined part with just about any need I have been denying myself, couldn't I? I tend to be a bit spartan and deny myself a lot of things, some of which I really do need, and I need to stop doing that.
Do any of you feel guilty for putting yourself first? How do you deal with that?
05-16-2007, 08:36 AM
Good morning everyone. I too am using this board as a diet coach. Years ago I participated in a program with my health care company where someone called me once a week as a diet coach. It worked for awhile as many things did. It is just staying with something and continuing to work a program. I have found volumetrics to really be quite easy. I am glad I found it a few weeks ago and then was shocked that consumer reports rated it number one. Who would have thought weight watchers would be dethroned. Actually their core diet will be my second choice. I was wondering what plans others are picking.
05-16-2007, 12:22 PM
I'd like to join you all, too. I have the book and have read it through once. I bought 3x5 cards and a nice book to keep track. I used to hang out on LWL, lost 60 pounds, regained 20 when I was diagnosed with MS in Feb 06, regained 20 and have lost 10 of those. So, I think I am on the right track and this book is the tools I need. CBT and "reframing" have done wonders in other areas of my life, so this all makes lots and lots of sense. I am planning on making Tues my official start date. No Mon, because how many have we started on Mon in the past? Clean slate and all.
I am currently eating an anti-inflammatory, whole, unprocessed diet that is closest to Andrew Weill's Healthy Aging (without a lot of the supplements). I'll probably pick Volumetrics or You! on a Diet as my second choice. Already I love the idea that there is no one, final, perfect choice and we all need to keep assessing and keep what works and change what doesn't. How smart is Dr. B?:D
I am currently working on a certification in Holistic Health and Nutrition and I have started a running and walking club with 3 other women, all of us former "couch potatoes". Check us out: http://www.train4dc.com. Does anyone have any problems if I post about this on our club forum?
I have an account on LiveJournal that I have not updatd in years - might check that out. Anyway, glad to be here. I'll keep you updated. Who knows, I might even start earlier!
05-16-2007, 01:03 PM
LUJA: what did you think of the book?? I am like you and wanted to read it all first but a couple of things happened. 1. I didn't have time and 2. I wanted to get started (I read day 1 and thought to myself I have to do that now).
Walkthelab and mylifenow: welcome! Post often!
Walkthelab: I was using volumetrics but I remembered hearing that the core diet is based on volumetrics. I have decided to get WW online just to learn a little more about allowed foods (volumetric staples) and get a few more recipes. I have also used the boards to ask questions about what is allowed as core and what isn't. It has helped me a lot. So, I am still using volumetrics but using core's resources.
Suz: that sounds great! I love your response card!! I am going to go take a look at your journal for day 7. I always think it is so hard. I have a husband and kids and can't just throw everything away. I believe she justs wants it to be out of our way, right? I really struggle with this!
Putting myself first: I rarely put myself first. I have been taught well. My dear Mom never says no and puts EVERYONE else before her. It breaks my heart. Because of that I am a little more assertive at times but it is just so natural to make sure everyone else is happy. Suz, I don't really know how to change it. My fear is that my husband and sons, who have had me do everything domestically for them and put their needs first, would go into shock and revolution if I suddenly said you do it I am going to go for a walk. But I think I need to make some changes. I did get a house cleaner and that has helped me a lot with my stress. But I still have to do ALL of the picking up and laundry and put it away. They literally throw their clothes on the floor, leave everything out like food or pans and plates and I clean up. It is stupid and I have created it but how do I change it now??
05-16-2007, 01:37 PM
Ellen! Hi and welcome! That website is great. I bet you have a lot of fun on Saturdays getting to know each other and feeling so darn good about what you are doing!!
How are you doing with your MS?? My cousin has MS. She was diagnosed at age 17. We just did a MS walk in Des Moines. It felt good. My cousin is so independent and that is about all she will allow us to do "for" her. She is having a pretty tough time right now. She is on something that is suppose to keep her from getting worse. My Aunt said it is working so I feel really good about that.
I think livejournal has been really good for me. I am not sure if anyone ever reads it but it is nice to have my thoughts together in one place. I lost my cards---I have been carrying them in my Beck book and they must have slipped out. I wonder who read them and what they thought. Anyway, I have been going back to day one and reading my motivation list online.
05-17-2007, 11:40 AM
Hi, Ellen! Glad to have you join us! I started on a Tuesday, too, and for the same reason you did - Monday as a start day is awful!
And good morning to all of you, girls! :wave:
Gina - I read your LJ. :D Also, I just want to reassure you that on Day 8 (which is where I am now), you will get some ideas and strategies to help you be able to make time for fulfilling your needs during this process of learning to live healthier. Over the past year or so that I've been married (second marriage), my husband and I have worked out a system of who does what around the house. I have had several meltdowns as a direct result of having to do everything and not having enough "me time" while he sat around on his butt watching me clean up after him, etc. After sitting him down and explaining to him that I was resentful for being the workhorse, we talked it out and came up with some good solutions so that the workload of the house is distributed fairly and more efficiently.
One of the most valuable lessons I took with me after a Cinderella-like childhood, a horrible first marriage and the years of independent singledom thereafter is that I am nobody's slave - and I am much better at recognizing when people do take me for granted. I'm sure you are appreciated in your household, very much so - but for your own sanity, it may be worth it to delegate some responsibilities so you can make the time you're going to need. You'll see what I'm talking about when you get to Day 8.
Woo, boy, that was rambly, wasn't it? :dizzy: Sorry about that.
Anyway - today's a good day. I feel terrific, like for the first time in my life I'm really and truly finding control when it comes to my attitudes toward food. Food's no longer the enemy now. :D
How's everyone else doing? What days are you on? Bean, did you have any luck finding the book?
Walkthelab - as to the diet plans I've chosen, my first choice is old-fashioned calorie-counting, and although my second choice WAS South Beach, I'm giving consideration to Weight Watchers, mostly because Weight Watchers also focuses much more on calories and much less on good foods/bad foods. I don't think there's such a thing as a "bad food," but rather we need to learn the skill of making smart choices.
OK, girls, lots to do today, so I'd better get to it - have a terrific day, everyone! I will try to check back in later.
05-17-2007, 11:58 AM
I am getting more and more and more excited. I keep looking at my notecards and book - blank and brand new. This reminds me of the "First Day of School" feeling Actually having a start date in the future was one of the things that helped me quit smoking. That was super successful (4 years ago), so this makes a lot of sense to me.
05-17-2007, 12:27 PM
So, here is what I did: I started a new community on Live Journal: Beck_Chicks. I have sent Suz and Gina an invitation to join. If you are interested, sign up for a LJ account and then join the community. I figured this way we could post what we wanted each other to see, and not broadcast to the whole world or other "friends". I know I do this with my MS communities as most of my friends (real and virtual) are not interested in hearing about detailed disease issues and I am not totally comfortable sharing my diet and weight loss issues with the world. Hey, I know we will bring up a lot of emotion and life changing patterns will develop. I can chose to share the results with my friends, but may not want them to see the process - warts and all. We need to be free to post only to our "Coaches" and not the guy who you met at a conference who wants to share writing ideas, right?
05-17-2007, 04:12 PM
Suz, it is great that you are finding control!! The Beck Diet Solution has really opened my eyes. You have to read my journal for today. I found something at the core and never knew that it has to do with self praise, or more importantly, lack of self praise.
Suz, you are so right!! I am glad you have things worked out with your husband. It is so easy for me to be resentful. I think this has brought up some suppressed feelings for me that I am not sure of how to handle. My husband and I own a successful business. He is very dedicated to the degree that he could be a work-a-holic. He appears to feel that because I work 30 hours doing our accounting and secretarial work that it is only fair that I am the one who should pick up the slack. I really am not sure if he is wrong, he probably isn't. The thing is that no one likes doing housework and if given the choice I would put in more hours at work too. But I know that no one else is going to do it so I just buck up and get it done. That doesn't mean that I don't feel resentful. If given the chance I would prefer owning a business and having him do all the mundane yukky stuff. Another feeling that is burbling at the surface is that my job is pretty boring. It can be ok and I can leave when I need to but, in general, it is thankless and doesn't really do anything that makes me feel worthwhile. I know that I am a piece of the puzzle and I also know that he appreciates what I do. I just silently feel resentful at times. I feel selfish for feeling like this because we have a really good life and it is because he works so hard. Anyway, I often suppress this but here it is today at the surface.
Ellen, I sent you a message on livejournal. So, does this mean that everything we say is private now?? I would like that!!
05-17-2007, 04:50 PM
Suz, great solution on the cookies!!
05-18-2007, 08:49 AM
Ellen - fantastic idea! I have signed up for the community. The addition of a Beck Diet Solution community may also attract others who are in the same boat we are... which is terrific! And I am very excited for you to start the program... can't wait to hear what you think of it!
Gina - :hug: - sometimes it is so hard to strike a balance, and I know what you mean about feeling that resentment lurking in your mind. I wonder, have you talked to your DH about it? Would he be understanding of how you feel? Might he be willing to share some of the non-secretarial responsibilities of the job with you and pick up some of the mundanities so that you can feel more challenged, less bored and, more importantly, less resentful for sort of having the "workhorse" role dropped in your lap? It's not healthy to keep your hurt feelings repressed, and that kind of hurt can really build up over years and years and come to a head. Keep in mind that this advice is free (and worth exactly what you pay for it! ;)) but we all know now how important a role self-esteem plays in our journey towards a healthy weight. Just remember to love your husband - of course! - but don't let your love for your husband overshadow your own needs.
How's everyone else doing? Check in if you get a chance, please! I'd love to hear how everyone's making out with their tasks...
05-18-2007, 01:51 PM
Hey! Now you all REALLY have to take a look at my journal from yesterday. I am really pleased with my breakthrough but that isn't the reason that I want you to take a look. I want you to take a look because of the comments. Make sure to take a look at the comments!!
05-18-2007, 02:22 PM
Yes, I saw that! She commented on mine, too, last week, and I was so jazzed about that! It's nice to know that Dr. Beck's got her ear to the ground and is paying attention to the feedback on her plan. It's nice to see someone with a face and a name who will stand behind what they write.
How's everyone doing today? I am eating my lunch at the moment... sloooowwwwly, of course. :D I'm finding that it's becoming a habit. Yesterday, I didn't have my iPod with me for dinner, but I still ate WAY slower than DH did. By the time he was done with dinner, I had only eaten about half of mine. What a difference!
I think I've sold my Dad on TBDS, as well... I had a long chat with him last night, and he expressed so many of the same things that we have gone through... he was a South Beach guy, and he lost a lot only to gain back the weight, and he tends to give up when he gets derailed, etc. I think I'm going to buy him a copy of the book. I know that his lack of success isn't because of any lack of desire to lose weight; I think he just doesn't (yet!) have the skills that we are all learning from the program.
I'm so glad that we're all putting in the hard work on this and seeing it through... :grouphug: It's wonderful to know I'm in good company.
05-18-2007, 04:23 PM
I agree Suz! I think it is great that your Dad is going to get the book!! I want to share it with anyone.
Before I started the journal I read all of your journals and comments and saw that Judith Beck commented on your journal. I thought that was so impressive and now I just feel so special.
I know that you are right about DH and I and that I need to make some changes. It is just really hard to ask him to do any more because his plate is really full. He really is a work-a-holic (or atleast I think so) and he is always adding more and more to our workload. He is swamped and so am I. I know that it is a strange comment from someone who says she is bored--I just sometimes don't like my job. If we don't have a lot of customers I get a little lonely in my office. So, now that you have that information what do you think? My hands are a bit tied. There are several things going through my head. One one hand I can see that he is so so busy. One the other hand he is making choices. He is constantly complicating things by adding more and more but I know he can't turn down a financial opportunity. So, I guess I know I have a good life and need to push a little extra hard to keep up. I don't know. It is just so hard sometimes.
Day 5 for me. Slowing down?? WOW. I haven't done my journal yet but I just couldn't eat a slow breakfast and did eat slow for lunch.
05-18-2007, 05:11 PM
Gina and Suz - please go cross-post your journals to the beck_chicks community. I plan on only posting my Beck stuff there. Also, it would be nice to have everything in one place so we can review what those before us have learned and see the comments. I hope to learn from your lessons so I can make totally different mistakes (oops, I mean learning opportunities).
I'll post my specific comments to your journals there.
Gina - I am sorry about your cousin, but glad you walked in the MS Walk. 17 is tough. I was just dx last year at 46, but I knew about 6 months before, when I had my attack. I am doing really well now. My biggest issues are fatigue, balance and a buzzing in my right toes. Compared to others I know, I am more inconvieneced that disabled, and I do realize how lucky I am. Thanks for asking
05-18-2007, 08:13 PM
Hi! I have the Beck Diet Solution book and plan to start tomorrow. I would like to join in the discussion here.
I have never used Live journal before, but I did start one today. How do I join the beck_chicks community? Here is the link to my new journal. My Livejournal (http://prairie-gal.livejournal.com/)
05-18-2007, 08:26 PM
Hey Jude - I sent you an invite tojoin the community on LJ. Welcome to the fold.
05-18-2007, 10:51 PM
hey guys, i ordered the book from amazon yesterday and it should be coming on tuesday!! i cant wait but i have finals until thursday and friday is my only day off cuz i have work on saturday so i am gonna sit down and read the entire book!!! oh man im so excited, i feel like its my birthday
05-18-2007, 11:59 PM
Hi Jude and Bean. Welcome!! I think it is really imporatant to do all of the assignments. Even the ones that you feel don't apply--so far those have been surpisingly more meaningful that I thought. I can't wait to read all of your posts!
05-19-2007, 10:22 AM
Ooh, I joined the Beck_chicks livejournal too. signupsuzy (my LJ) patiently awaits to start posting.
I realized that I am waiting for my volumetrics book to arrive. I completely spaced on the order. Now I have my second diet or third. I have to admit that I hit a short spell of not reading daily. Time to get back on track and I know this group will help me along!
05-19-2007, 11:46 AM
Hey mylifenow. Glad to have you along for the ride. You are all set on LJ so start posting away!
I just got back from my Sat walk (and breakfast) with the gang in my running and walking club. This is really going well. So, I am off to shower and then start on Day 1!!
BTW - I sent an e-mail to the Beck Institute and told them about 3FC and the LJ. We will see if they respond.
05-19-2007, 02:32 PM
Well, I am excited to be starting Day One! I have my cards ready, and I am going to sit down later when DH goes golfing and fill them out. I even figured out how to join the LJ community! :D
Ellen, one of my life goals is to walk a half-marathon first, and then a marathon. I actually wanted to do the half this year, but there is something wrong with my right foot, so I need to get that better first. My doctor isn't actually sure what the problem is (maybe a chronic sprain), so I have a referral to see a sports injury doctor in a month. Anyway, my goal is to get my weight under control, my foot healed, and do a half next year. I really applaud you in joining the walking group. Are you doing an event?
Hope everyone is having a great Day _ (insert your Day :lol: )
05-19-2007, 05:16 PM
Ellen, one of my life goals is to walk a half-marathon first, and then a marathon. I actually wanted to do the half this year, but there is something wrong with my right foot, so I need to get that better first. My doctor isn't actually sure what the problem is (maybe a chronic sprain), so I have a referral to see a sports injury doctor in a month. Anyway, my goal is to get my weight under control, my foot healed, and do a half next year. I really applaud you in joining the walking group. Are you doing an event?
No event for me this year, Jude. I am walking for the joy of it. I did a marathon in Dec '05 and a number of smaller races since. I figure 5 & 10Ks as they come up, but relax and enjoy this year. Maybe next year I will walk a half, maybe I'll be running again. Who know? I am working on living for the pleasure of today and stop worrying about the future. It is pretty new for me.
Good luck with your foot. You are smart for getting it checked out now. When you have everything cleared up and you are ready to start walking look at different training programs in your area. It is so much more fun with a group. If you have the opportunity, take a Chi Walking workshop (usually a few hours) and get good form habits that will prevent injury. I constantly tell my group the right posture prevents pain!
I just posted my Beck day on the LJ. Can't wait to see yours!
05-21-2007, 12:09 AM
HI! I have been so busy this weekend. I will check in with you all tomorrow. It looks like you are all doing well!!
Ellen: I have the chi running book and I think I take in information in visually so I don't think I can get the technique from a book. I wish there were chi seminars in Iowa.
Jude: how was day 1??
Suz: how are you?? I haven't updated my journal this weekend. I am not sure if I can go back or just pick it up from here. I have missed the praise. I am doing it as I do things that I think are good but I really feel that putting it in my journal and really thinking about it really helps me internalize that I am doing something right.
05-21-2007, 10:15 AM
Gina - don't stress on the Chi. Something similar may come your way. I looked at their website, and you are right, no instructors in Iowa. If you wanted to think about doing a workshop someplace together I would be up for it - just get your foot back first. You may also be able to find a Physical Therapist who can work with you on posture and gait. My PT was the one who told me about Chi.
There is also a DVD available, but I haven't seen it. Might be on Netflicks?
As far as the TBDS, this is your plan. If you felt you missed by being away this weekend, I say go back to Day 4 and re-start from there. In her book she says there is no right way to do this. You may need to spend a few days on one step before you move to the next. You may be able to do a few steps together. You know yourself best and if you feel you "missed", stay on Day 4 until you feel ready to move. I will say that Days 4 and 5 have been the best for me so far, and it is only 9am on Day 5.:D I say slow down and enjoy the changes you are learning. This is not a race.
Off to my workout. I'll update my LJ later today.
05-21-2007, 12:30 PM
Thank you, Ellen. I will look into the dvd. My foot is fine I think it is Jude who has a problem with her foot.
I think I am going to keep sailing from here but continue to add praise to the end of my journals. I am getting pretty good at praise and I am using it for everything--including housework. I praised myself all morning about getting so much done but right before I left I looked through the house and began to get upset that I didn't mop and a few things weren’t where they were supposed to be. I almost undid all of the praise I had given myself this morning by beating myself up about it not being DONE yet. I prefer leaving the house tidy but have to give myself credit for what I got done and leaving the house looking better.
It really made me think about the part of the chapter 4 where she lists the sabotaging thoughts and she said "I don't deserve praise because I haven't lost the weight yet". I didn't think that applied to me. But this morning I almost let myself feel that I shouldn't have been praising myself because there was more to do and I had to leave it undone. I wonder if I have been doing this all along with my weight.
Judith Beck has me thinking about things that I have never really thought about before.
All or nothing and perfectionism really have a hold on me.
05-22-2007, 02:10 AM
Ooh, ooh, I wanna join!
I just finished Day 3. I'm really excited about this book. This is really my downfall when I'm trying to lose weight. I have no problem with exercise but when it comes to food...I'm the embodiement of all those little bulleted lists in the book.
For my diet I think I'm going to do weight watchers. On my own. I'm just not much of pay-to-get-weighed person.
I also started a blog:
05-22-2007, 08:21 AM
Hi Stacy! Welcome to the group!
And hello to everyone else! :wave:
Sorry for my long absence... the weekend was more or less a bust - not that I went off-plan, because I didn't, but because it was the first free weekend I'd had in months and I simply just crashed. It felt soooo good.
Gina - since I have started reading TBDS, I, too, have discovered how my eating behaviors are reflective of other behaviors in my life... and I think it's great that you are, too. After all, this is a huge life change - for the better - and we can use it as a springboard for not just changing our eating but for betterment of the way we live our lives as a whole. That's awesome! :hug:
Ellen - I have always wanted to run! I've never done a marathon - likely never will! - but I am a runner wannabe trapped in a fat person's body. Any advice for how to start a running program?
05-22-2007, 08:43 AM
Hi Stacy. I sent you an invite.
To all of us on LJ - after you type in your journal entry at the bottom of the form is a box that says: post to: Be sure to chose beck_chicks or it will show up in your personal journal.
Suz, there are a number of good ways to start a running program. What worked for me was intervals - jog for 1 min and walk for 4. After a week jog for 1.5 min and walk for 3.5. When that gets easy go 2:3, etc. When you can jog for 4 and walk for 2 start increasing your speed. Check out www.coolrunning.com for their Couch to 5K training. There are lots of on-line programs out there. The secret is to watch your posture and listen to your body.
Speaking of which, I need to go meet my walking buddy. I'll update my LJ either later today or tomorrow - busy day ahead.
05-22-2007, 12:27 PM
To all of us on LJ - after you type in your journal entry at the bottom of the form is a box that says: post to: Be sure to chose beck_chicks or it will show up in your personal journal.
Most of the stuff I do want to keep in my personal journal, for my own reference and so I can look back on it all and track my progress. I'll start crossposting more often - especially when things get hard. (And I know they will eventually.)
I think I will begin running tomorrow at the gym, following Ellen's advice. I think it burns more calories than the elliptical...
05-22-2007, 04:14 PM
Well... not really...
But it is hard. I can feel my hunger coming and going, and my belly is growling, but I have a banging headache/lightheadedness that I'm not sure is the result of lack of food OR if it's because of the idiocy I'm dealing with today. :headache:
I wonder if skipping a meal is such a hot idea. (This is NOT me giving up, this is me wondering out loud.)
I'm glad there's only one day of this challenge...
05-22-2007, 06:31 PM
I think the headache is from both lack of food and workingwith idiots. I know how I react to not eating, and am seriously thinking of skipping this day. I don't fast because of how it effects my fatigue levels and makes all my MS symptoms seem that much worse. I think I just talked myself out of it. I KNOW how I get when hunger and know it is not forever. There is a difference between being seriously hunger and a little "peckish" and I can distinguish between the two. Yep, just talked myself out of Day 12. I'll just live it through you, Suz :hug:
05-23-2007, 02:35 AM
Oops. I new at livejounal so I tried to join BEFORE I found the invite. Sorry!
Geez, from the sounds of it I'm not looking forward to day 12. Hopefully it lands on a rest day or I'll be skipping it too.
05-23-2007, 07:54 AM
Stacy - you have been approved. Journal away and keep us posted!
05-23-2007, 11:30 AM
Hi everyone - I'm on day 11. I'm also going to postpone Day 12 for a while. I think that skipping lunch will cause more damage later in the day for me. So tomorrow will be day 13 for me and I'm going to stay on Day 13 for a few extra days so that I can concentrate on the cravings issue. I have also decided not to start new days on the weekends and will instead focus and review the new tools that I have learned the previous week.
I have been checking out other on-line groups doing BDS and this is the most active group that I have found and I need the accountability so I'm going to join you ladies if I may. I have also read several of your on-line journals and I was impressed with your dedication and honesty.
I use My Food Diary and calorie counting for my choice of diet plan as I feel this is the best way to make lifestyle changes for me. I look forward to chatting wth you but don't look for me too much on the weekends as I have just moved into a "new" historic house that we recently purchased and there is a lot of yard work to be done. Luckily the inside is in really good shape and the inside projects will have to wait for the Fall of the year.
05-23-2007, 12:37 PM
Ellen, I agree that you might not want to do day 12. Maybe, at most, prolong your hunger. Instead of eating at your normal time eat an hour later.
Well, I was home with a migraine started by allergies so I didn't get anything done yesterday. I forgot my book today. I know that today is day 10 and exercise but I am going to wait and read it.
05-23-2007, 12:58 PM
Hi Kathy! I think that is a great idea to leave the weekends to strengthen your tools.
Poll: what has been TBDS's greatest tool for you to date??
Some of the days are easy because I am a "professional dieter". I have done some of the things already but clearly I am missing SOMETHING or I would have lost the weight by now. I think the two strongest tools that I have learned from TBDS that I didn't already do was from Day 4-praise and Day 1-motivation. I think reminding myself of why I really want to lose weight has helped me focus and I slip less because of it. Also, I am very hard on myself and I can see how much I need to praise myself to counter my natural tendancies.
So, to praise myself (day 4)
I have made a lot of healthy changes.
Have a great hump day!
05-23-2007, 02:44 PM
Well, girls, I made it through Day 12 - and then some! I actually didn't get to eat dinner until about 8:00 last night... but you know what, the hunger really does come and go, and when you put the discomfort of hunger in perspective (that's what the chart's supposed to do), it really isn't so bad. If you're not going to do Day 12 right away, that's fine, and if you have health issues that prevent you from doing Day 12, you definitely shouldn't - but at least give it a try sometime, if you can. It's scary, but it's worth it. I feel very empowered!
Today's Day 13 (I'm there, too, Tresor!) - and it deals with cravings, ugh. To top that off, I have PMS... what kind of timing is that?? I came up with a different kind of card for cravings... not exactly a response card, but more of a "reference" in that it has a list of all the techniques I can try to help me battle a craving. I'm actually doing okay - no cravings today - but I just KNOW that there'll be a day when I get a taste in my mouth for something and I'll need to bust out that card!!
Welcome to Stacy and Tresor!! Glad you could join us. We've really got a nice little group going on here, and we know now how important it is to find support. Glad to have you!
Gina - attagirl!!! You should be so proud of yourself for learning those skills... because they'll help you with so many other things, too. You are doing a terrific job with TBDS. No more "professional dieting" - ever! :D
Ellen, you are so right - this is NOT a race, and everyone needs to learn the skills at their own pace... that is an excellent point, and maybe one I need to remind myself of.
OK, ladies - back to my cubicle I go... will try to check in later, and post a longer journal entry tonight (I was in such a rush this morning!).
Hope everyone's having a great day!!
05-23-2007, 04:40 PM
Exercise: here is my journal. I went to the library and got the Kite Runner on CD to listen to on my IPOD. I am really looking forward to it. My hope is that I will walk a little more just to hear what happens next. That is how I am when I read a book ---just one more chapter----one more----and before you know it my house is a mess, the kids are hungry, and . . . you get the idea.
05-23-2007, 04:50 PM
SUZ! Wow, I am really glad to hear that day 12 went well for you! You go girl!!!!! I haven't read your journal yet but want to go take a look. I love the word empowered! That really gives me hope.
05-24-2007, 08:41 AM
A lot of this is about empowerment, I think... slowly but surely, we are learning that we can gain mastery over the things and behaviors that we have been allowing to control us. Food, hunger and temptation are no longer the enemy!
So today I am doing both Day 14 (planning meals) and 15 (the actual start date of dieting and monitoring food) because I have already started dieting and I was already sort of planning my meals... but admit and acknowledge that I do need to work on planning and keeping track of the plan more meticulously. I'm doing that in my LJ, and I will use that to monitor my food progress during the course of the day.
We also weigh in on Day 15... and I'm happy to report another loss, so I'm down to 159. Amazing how just the little tweaks here and there have made a two-pound difference over two weeks!
OK - running REALLY late now - talk to you girls later! Have an awesome day!
05-24-2007, 03:11 PM
Day 13 for me - Making the decision: Am I hungry? Am I desiring something to eat? or am I craving something?
I walk home for lunch (part of the planned exercise for the day) and I am HUNGRY! I have a South Beach grilled chicken wrap for lunch (eating slowly while seated of course). I finish the wraps and still feel a little hungry but I tell myself to give it some time and let your lunch register. Woo hoo for me!!
So far I've got it under control for today and my dinner is planned and I have room for a sugar free ice cream bar for my dessert.
05-25-2007, 02:03 PM
Attagirl, Kathy! :hug: Doesn't having control feel great??
Girls - I'd like to put a motion on the floor...
Since this thread's getting big and unwieldy, I propose that we start a new thread on Monday and every Monday after that - just so navigating through these threads doesn't get unwieldy/unmanageable.
How say you all?
OK - so yesterday we had a birthday in our office and we had a birthday cake for the honoree, which I resisted and was fine with...
But TODAY there is another birthday, and ANOTHER CAKE!! What IS this??? Someone has a wicked, evil sense of humor for throwing all this temptation my way. Nevermind! I shall be strong. NO CHOICE.
Gotta run, girls - how's everyone doing? Can we get a status check on you all, please? :hug:
05-25-2007, 08:35 PM
omg i got the book a couple of days ago and i am so so giddy lol just a couple questions tho:
i wanna do the fat smash diet, starting with the detox phase which lasts 9 days. I was wondering if i should start right away with tbds or if i should wait until the next phase where i can introduce more foods, like chicken and fish and other types of protein and carbs.
Also, did you guys read the entire book before you started or did you read the intro and go day by day?
thanks and good luck everyone!!
05-25-2007, 09:26 PM
rowdy, do you watch seinfeld? That just reminded me of Elaine and the office parties! *giggle* Huge congrats on resisting though. Well done!
bean, I think technically you're supposed to read one day at a time. If you go back to the beginning of the thread there is someone (and I'm sure more) who read the whole thing first. I've done a couple days together here or there, mainly when I already have that days task under control or it wouldn't take a whole day (such as choosing your program. Also when you're reading the tbds you are supposed to wait until the third week to start your actual diet plan so technically you should start it before you start the fat smash diet. Good luck and welcome!
05-26-2007, 08:29 AM
Stacy - no, I haven't seen that episode - or at least I did and I don't remember...! Either way, this is not the first time I've been compared to Elaine! :D
Bean - I read the book one day at a time - only once did I do two days at once. I know some here have read through the entire book once before doing the plan, but I prefer to read one day at a time. It keeps me motivated with the thought of "I wonder what tomorrow's challenge will be!"
Today's challenge (day 17) is to leave food on my plate - intentionally. Don't know about you ladies, but for me, this is going to be extremely difficult and I'm not real sure how I'm going to handle it. :?:
05-29-2007, 12:38 AM
Hello Beck Book Devotees,
I am also following the book and have been searching online for a support group to use as my diet coach. I joined one on another board just as everyone was relapsing or disappearing or whatever. Mind if I fall in with you? I'm on Day 5 but not doing very well yet with Days 1-4, and I really need some accountability to get my butt in gear.
188/not weighing yet/150
05-29-2007, 07:56 AM
Oh, Liannie! Of course, welcome!!
What exactly are you having trouble with on Days 1 - 4? I think a LOT of us had difficulty on Day 4 (giving ourselves credit)... I know I did...
Anyway, welcome to the group! Hope to hear lots more from you.
And how about the rest of you girls..?? How's everyone doing? Everyone make it through the holiday weekend okay? I got through mostly unscathed. I didn't plan food the way I wanted to, but I still managed to be okay and didn't overeat/overstuff myself like I usually do at picnics!
I also went shopping with DH... and I bought the first size 10 shorts I've had in years! I just about did backflips in the fitting rooms at Old Navy! :D
TBDS really works!!!
05-29-2007, 10:50 AM
Hi Suz and everyone,
Thanks for the welcome. I am SO glad to be here! My main problem with Days 1-4 has been, well, the whole thing actually. I feel like I need to master each task before I move on to the next one which is really dumb because it would probably take me 10 years to get through the book, right?
Initially I struggled over my reasons for wanting to lose the weight for about 3 days. I thought I KNEW all the reasons but when I went through Beck's checklist they all sounded so generic and not-quite-truthful-enough, even though I did agree with them all. I finally realized that I want to get down to a lower weight because I think then I will be happy again. Now that's really crazy because happiness should not be contingent upon size. I know what I'm really trying to do is turn back the clock to a happier time when I was coincidentally smaller. And it's completely unrealistic to think that a smaller size will give me a cleaner house, a more attentive husband, a less stressful job, less worry about my son, fewer interactions with my toxic boss and all the things that contribute to the daily mental gloom that makes me turn to food.
I finally got past Day 1 when I made a master plan for my life in which I decided that my gift to myself for my birthday (in late December) would be a new job. DH and I are already moving to a new house in August, and I can just hire a weekly maid service to help with cleaning so that I will like the environment I don't have time to take care of because of the wacko job. My son's depression will always worry me but he's an adult and I'll have to learn to live with that. So that was Day 1 and it took me a week to get through it.
Then I picked 2 diets: Leanness Lifestyle (which I still haven't finished reading because it is 490 pages) and my old fall-back: 1500 calories/lots of produce and water/fewer carbs.
I kept forgetting to read the cards (still scraps of paper because I havent bought index cards yet), but I moved on to eating sitting down. What a struggle! I haven't made it a full day yet without screwing up at least once.
Nonetheless, I did Day 4 and tried to give myself credit. Unfortunately, it's been a holiday weekend and I found little to give myself credit for because I lost all control on Friday's pizza dinner with DH, then Saturday's carb-laden lunch turned into an all-day munch fest when the cravings overwhelmed my capacity to stop, and Sunday's dinner with 2 fat friends became a 3-hour Sangria-fueled Tapas fest that left me with a massive hangover on Monday.
But, on "Day 5", Monday (actually like 10 days into the plan), I did eat a slow and mindful breakfast before having lunch standing up while working on stuff for the barbecue.
So here I am on Day 6, imperfect as all ****, but still hanging in there and looking for my diet coach. Like I said earlier, I scoped out another group on the YaYas board but just as I was joining, they were all falling off the wagon or whatever and fate led me here.
I'm no stranger to dieting because I've been doing it on and off for almost 40 years (since first finding Dr. Stillman's book when I was about 12). Having weighed as much as 240 and as little as 120 as an adult, and I've learned how to TAKE the weight off. I just have never gotten the hang of KEEPING it off. I believe in cognitive behavioral therapy, so I think TBDS is going to be the key and I am really ready to move forward with it.
Anyway, I've written a book here so I will stop now. Let me just say that I THANK YOU FOR LETTING ME JOIN and I hope to be as much help to you all as I'm sure you will be for me. And I promise not to be so verbose next time...:)
05-29-2007, 12:28 PM
Welcome Liannie to our group. We're all on different days and some of us are doing BDS to the letter and some of us (like me) are marching to a different drummer. I read the whole book first and then went back to the beginning.
I'm currently concentrating on Day 11 and Day 13 - these tasks are about cravings, desires, & actual hunger feelings. I think that I'm going to stay here for a few extra days. I have problems sticking to any plan on the weekends and I've got to get over this problem before I can suceed. My weekends are not as structured as the weekdays so I have to make a plan and get some really good response cards before the weekend comes around again. How do the rest of you handle weekends?
05-29-2007, 04:23 PM
Sorry to be MIA. I will try to get together and chat with you tonight or tomorrow.
05-30-2007, 10:15 AM
Yesterday was Day 7 for me, Arranging the Environment (what Dr. Phil would call "creating the No-Fail Environment"). I thought I had been doing that all along but the past weekend's carb-fueled binge convinced me that I need to really play down the carbs in my diet in order to succeed in cutting calories. So my plan is to use up the rest of the fruit, fresh corn, etc. that I bought over the weekend, and just not buy any more until after I've gotten a good start on the diet next week. DH and DS would be happy to eat nothing but hamburgers and pizza the rest of their lives, so they won't miss the stuff. I will be giving up my Atkins caramel nut bars too because they are also a trigger.
I did read my cards twice and ate sitting down 75% of the time. I had about 2100 calories worth of food (including a small dish of ice cream) but I also worked out for an hour. I gave myself credit for not gaining any weight, for eating slowly and sitting down when I did, and for not waking with a stomach ache this morning by not overeating last night.
Today and tomorrow's charges-- making time and energy for diet and exercise then picking a plan--I've already been doing this so I will just concentrate on perfecting Days 1-7. I'm a fan of the Firm, and I've devised a rotation for myself of Firm videos interspersed with cardio from Prevention and Gilad. I've been doing that since May 20 and have it sketched out until August 1 on my calendar along with the days of week and times of day to do it. I got great results from a program like that before and I'm glad to be doing it again.
I hope the rest of you are doing well. What are you giving yourself credit for today?
05-31-2007, 01:59 AM
hello Beck followers,
I have started the book last week would like to join your group. Right now I am very positive about the book and have doing the the different tasks.
The personal card about why I want to loss weight has been a help when tempted. :devil:
I am really working on being ok with being hungry. Now that is work.
I have over 150Lbs to lose. I was going to have the baratric surgery, but my bone density was too low, so was turned down. That was rather disappointing.
I am hopeful and very positive about her approach. The issue for me has been maintaining the weight loss,-there have been many diets and always the re-gaining and back to the old ways. :(
Sharing successes and getting help with failures seems like a great idea.
Best of luck to all
05-31-2007, 08:22 AM
Hi, Sue, and welcome! I'm on Day 21 of the book, and I can already tell that this is going to end the yo-yo cycle of loss/gain in my life. Good for you for starting and staying with it! We're all here for each other's successes and slip-ups, so feel free to share whatever you like.
Gina, I've been kind of absent, too - so busy!
I have to go to a potluck tonight... I sing in the church choir at the church my husband is the organist at, and we're having our end-of-season potluck. It is not my church (I am Jewish!), but I like the people there and so I'm looking forward to the opportunity to hang out with them - but in the past I've really pigged out at potlucks, so I'm a little nervous. I mean, how am I supposed to plan for something like that? I don't know what's going to be there! I guess maybe I'll stick to salads? I made a potato/onion/mushroom/swiss kugel (hah, Jewish food at a church social!) and I will be eating NONE of that! :D
How's everyone else doing?
05-31-2007, 09:37 AM
Good Morning Suz and Welcome Sue!
Yesterday was a really good day. I read the cards, sat down to eat most of the time, ate slowly and did my workout in the morning. I am concentrating on getting the first several days down pat because I already have the exercise part in place. I realized today I have two more reasons to want to lose the weight:
I want my old body back! (It was never perfect but it was better than this one.)
I want to stop being a slave to food.
What are some of your reasons?
05-31-2007, 11:05 AM
Oooh, good topic, Liannie... and not wanting to be a slave to food is one of my reasons, too, so I'm right with you on that one.
Of course I want to lose weight for probably a lot of the same reasons we all have: feel better, better health, cuter clothes, etc. However, one of the more odd reasons I want to lose weight is that I want to be able to have pictures taken again. For the past year and a half or so, I've really avoided having anyone photograph me - and at my wedding (it'll be a year ago on Sunday, that year went fast!), when I weighed 188 and DID have my pictures taken, I sat there and just stared at myself in my gown and wondered what happened to the sexy body I once had. I sat for hours and scrutinized and remembered when I was slimmer and pretty. It was a sad, awful feeling... knowing I looked like that on my wedding day.
I finally allowed myself to be photographed again a few weeks ago when my husband and I were in Bermuda, and it was nice to look at those pictures and see a difference from last year - and when I get to my goal weight, I want to have professional portraits taken with my husband.
In fact, when I get to my goal weight, I'm going to post pics in the "Goal" forum of me in my wedding dress - before, and after. My husband told me to put in on the other day, just for laughs, and I'm swimming in it! :D
05-31-2007, 05:41 PM
Welcome coastalsue! This book is definite change-your-thinking book and I believe as long as you try you will succeed on some level. No more yoyo!
My reasons are similiar as well. Fell better about myself, wear nicer clothes, etc. One big thing is I just want to feel NORMAL. Normal size, normal clothes, normal eating, etc.
I have a question. You guys may hate me for this, but I'm just not hungry. I guess I always ate because I wanted food, not because I was hungry all the time. I make myself eat breakfast because I know I should. I'm not hungry at lunch time, usually end up eating at 1 or so because it's getting late. Husband gets home at 5:30 and we have dinner. Also not hungry from late lunch. What gives? I also try the "only eat until your comfortable" thing so I've been ending up not finishing my meals either. I've actually been coming up low on calories lately. In fact the last time we went to El Pollo Loco I got macaroni instead of potatoes so I wouldn't be under 1200 calories. I mean I'm not complaining, this is much better than being hungry all the time, I just don't get it!
05-31-2007, 11:24 PM
Stacy - of course I don't hate you. :D
What day are you on?
05-31-2007, 11:45 PM
thanks for the welcome.
I am on day 8 and continue doing the daily tasks. I already was monitoring my food, so I continue to eat between 1500-1700 cal a day.
Stacy, enjoy not being hungry. Right now I am tired of it, but am learning that no problem in life is truly solved by eating some high carb foods. In the past I sure tried to deal with things that way.
Suz, understand the temptation of potlucks. Even my thin husband eats like crazy when there is an abundance of food. At our last family gathering I held the baby until everyone else was finished. Luckly only salad and chicken were left. Plus my daughter-in-law loved getting the break.
Lianne- one of biggest reasons for my losing weight is to reduce the pain of arthritis. I have carried to much weight for sooo long that my knees and hips are pissed. Walking thur any hugh box store is exhausting for me. Of course I have many more reasons like the potential for other health issues, wanting more fun clothing, fitting in those tiny airliner seats, self esteem, ect.
Right now the major source of exercise in fact any movement is swimming-doing about 30-45 minutes 5 times a week.
Best wishes to everyone and make sure you give your self credit for the hard work .
05-31-2007, 11:45 PM
Wow, Stacy. Not hungry--that's great. A lot of people say they lose their hunger/craving for food when they cut/eliminate carbs. Have you done any of that? The macaroni you ate leads me to think you're not low carbing. Also, there is that myth (?) about the stomach shrinking. Or are you on a medication that might be causing it? That happens sometimes too, especially with decongestants. I wish my hunger would go away too! :)
Today went pretty good. I worked a 12 hour shift and it was really busy so I ate both meals at my desk while working. We went out to pick up lunch at a deli and I did so well! I got a ham and swiss sandwich but skipped the sides that were available (cole slaw, pasta salad, potato salad). I ate slowly and savored as much as possible while still working. Then for dinner I didn't eat everything I brought so I actually showed some restraint. And on the way home...no drive-through food! This is a real weakness of mine when I'm tired. I'm so glad I didn't succumb. YAY ME!
Wow, this self-credit thing almost seems wrong. But it feels so good! :cool:
06-01-2007, 02:51 AM
Nope, not limiting carbs. Just calorie counting and less junk. I still have cereal, whole wheat bread, pasta, small desserts, etc. I have been sick the last few days and taking nyquil/dayquil, but it's been since I started the beck program and really pay attention to whether or not my stomach is actually hungry. I've finished day 10 several days ago but I've taken a few days off of new material since getting sick. Just working on my other stuff and trying to get better.
Good job today lianne and great job on the consistent exercise coastalsue! Swimming is great for you, I wish I was better at it, I'm barely past a doggy paddle.
06-01-2007, 01:33 PM
I'm just checking in to let you all know I am still around. Yesterday was Day 16 for me. I misunderstood and started my diet (Fat Smash) a day early, so today is Day 4 and I am very happy with this eating plan. Of course, I am sure it helps that there is so much wonderful, fresh produce in the stores right now. I also think the 2 weeks of "mind prep" really helped me. I am taking a break because of fatigue and will continue to eat following FS, but not do any Beck until tomorrow. This is about listening to my body and resting today. I think I over-exercised yesterday, and my running/walking group meets tomorrow at 6am, so I am being kind to myself (what a concept).
I think Gina asked what were the hardest day. So far Days 4 (giving yourself credit) and 5 (eating slowly and mindfully) have been the most difficult for me. The credit is getting easier, but I have to keep reminding myself about the slow ad mindful part. I do notice that I get more satisfaction when I do eat that way.
I love the fact that I am not concentrating on my end-goal, but 5 pound increments. It makes it much more palatable and seem doable.
My question for all of you: Are you taking these lessons to other parts of your life or just concentrating on the food and exercise? It has naturally progressed to an overall self-improvement exercise for me.
I have a great coach in addition to all you - we are also walking buddies. We are talking about starting a community meeting 1x a week.
Suz - thanks for taking over the LJ stuff. hope everyone is doing well. Even though I don't post too often, I am watching. Have a great weekend and stay true to yourselves.
06-02-2007, 10:44 AM
Yesterday was a bad bad day. It started with me getting a speeding ticket through the mail. I was photographed going too fast in a work zone. I don't do this on purpose, just sometimes my foot gets heavy and I scale back when I notice. There are SO MANY work zones in the summer,and I have a 50 mile drive each way to work and back. Anyway, enough pleading my case. I'm guilty. It's a mandatory court appearance and something like a $500 fine. Then I got to work and 3 people had called off sick so the rest of us had to run around like our hair was on fire (I work in a very large clinic that takes public aid and has appointments plus a lot of walk-in sick kids, etc.). None of us got to take a lunch break so we ordered pizza which, of course, we had to eat quickly and standing up (actually bites taken while walking down the hall).
I was so frazzled and stressed about everything that I didn't even look at the book. I ate candy to console myself in the car on the way home and then had a barbecue sandwich and fries for dinner that I picked up at a fast food place. I knew I was eating for comfort and I knew it was wrong but I did it anyway. I knew I was not strengthening my resistance muscles but I was too weak to care. I didn't do ANYTHING the book said. I was just so upset. I was even too upset to come here and post.
Today is a new day, and I'm ready to start over again. I congratulate myself for having done 2 perfect days before the slip-up happened. I give myself credit for getting right back on track this morning. I am on Day 11 and ready to learn to distinguish hunger from craving. You know, with that long daily drive, I wonder if the book is on audio. I could really reinforce these lessons if I could listen to it in the car. Hmm....
I'm going to go over to Amazon to check that out. I'll be back later. You ladies keep on keepin on. We gain strength from each other. I'm really glad you're all out there.
06-02-2007, 11:16 PM
Do you mind if I join your group? I am on day 5 of the diet and can tell I'm starting to need some support. However, I am more encouraged so far than I ever have been on a diet. I agree with Sue that reading my card is most helpful to me right now (especially when I remember I have that 10 year high school reunion coming up in Feb!)
A little about me--I have always been overweight, but mostly not more than about 20 lbs or so. After giving birth over a year ago, my weight has stalled at a higher number than it ever was pre-pregnancy (170), and it doesn't seem to want to budge. I think I was 150 when I got pregnant, and I'd like to weigh less than that, of course, although just getting into that size would be fantastic right now.
I was excited to find this thread, and I really hope this diet solution is it for me!
Best wishes to all of you!
06-05-2007, 01:19 AM
Where is everybody?
I did okay today. I was supposed to work on overcoming cravings but didn't get a chance to read this morning due to an emergency at work and a bunch of personal stuff that got in the way.
I decided to do the South Beach diet as my primary diet because I have realized how addictive and out of control I am around carbs. I once quit sugar and starches for 7 weeks and I never felt freer. I guess that's a way to overcome cravings. :)
I hope you're all still out there. What are some of your ways to stop cravings dead in their tracks?
06-05-2007, 01:26 AM
TBDS sounds very interesting. I had not heard of it I am on JC but will have to get the book on the weekend to find out more. You all sound very passionate that's for sure!
06-05-2007, 09:55 AM
Good morning, everyone!
I am happy to report I'm down 2 lbs since starting TBDS last week, and I haven't even started the actual "diet"! I am really trying hard, but I'm still eating too much at dinner, so I need to work on my portions. I was proud that I passed up some homemade cookies in the office yesterday! That was so hard, since they are my favorite dessert. I just had to leave the room.
Liannie, I don't have any real suggestions for handling cravings other than not having tempting food around. If you don't have it, you can't eat it. that's how I look at it, anyway. I also have found that I have to bring my lunch to work because I can't trust myself to get something healthy if I eat out. It's unfortunate, because I love eating, out! I also think that over time, if you don't give in to your cravings, they will go away (or change to craving something healthier?). For the 4 years before I gave birth, I did not eat at fast food restaurants at all. I honestly didn't even think of fast food as a possible food option when deciding where to eat. After the baby, my husband and I started going just occasionally when things were hectic, and you know, now I crave fast food! :o
Does anyone have a good strategy for focusing on small goals? I'm trying to focus on 5lb goals so I don't get overwhelmed, and I wonder if any of you do rewards or have motivations for reaching small goals?
Patty, you could definitely apply TBDS to your JC diet. I really can tell it's changing the way I think about food! Good luck!
06-05-2007, 10:25 AM
Welcome Patty, and thanks Karina! I once gave up fast food too. In fact, after finishing school and needing to lose like 50 lbs. that was my first step in going from 230s to 160s over a 2 year period. Now I'm in this crazy job that requires a 3 hour daily commute and high stress busy environment (I work in a big public health clinic), and fast food has come back big time....and brought a big belly along with it. You did great to let the cookies pass you by yesterday!
I think the best way to focus on small goals is to plan to give yourself a present each time to reach one, like a CD or pair of earrings. Or to take a "before" picture and then one at each small goal so you can see how a bunch of little changes will add up to something beautiful at the end. My overall goal is to weigh 150 by my birthday, near Christmas, except I haven't gotten on the scale in a month so I'm not sure how far I am right now. I plan to weigh in the morning when I start my diet. I was 176 in April but I've been eating like a monster because of major life stress, so who knows where I am now!
I'll be working on 5 lb. goals too. What I'd like to do is buy a new article of clothing for each 5 lbs. I miss shopping! Its the first thing I give up when I start getting fat.
Have a great day, all! I'll report back tonight. I really need to stay close to a support group in order to get anywhere with this. thanks for being here! :)
06-05-2007, 02:17 PM
Lianne, I love your idea about clothes for every 5 pound goal! I may borrow that if you don't mind :)
Karina, great job passing on the cookies. That's a huge step!
This morning I weighed myself and I'm down to 181! That means I've lost about 7 pounds in in a little over 2 weeks on TBDS! 3 pounds/week was what I was losing when I first started losing weight. When I stick to something the weight seems to come off pretty fast!
06-05-2007, 03:59 PM
OMG, Stacy! You are such an inspiration! I'm so happy for you. I also lose weight pretty quickly for a week or two on a diet, and then it gets harder for me.
Liannie, those are good ideas for the rewards. I did weekly pics of my belly when I was pregnant, and I think I'll start doing that again now. It would be nice to shrink as quickly as I gained during pregnancy (65lbs gained during pg--yikes!). I don't know how you do a 3 hr commute everyday! That's one of the perks of living in a more rural area, I suppose. No good shopping, though.
I have a little over 4 months until my high school reunion, and I'd love to weigh in the 140s for it. I'm trying to focus on small 5 lb goals for now, but I do have that big one looming in the background!
So, I've been much hungrier today than any other day on my diet. I haven't really done anything differently, though. Any ideas of what's going on? Any suggestions for how to suffer through it? Also, we're meeting friends at an Austrian restaurant tonight, and I can't figure out what would be good to eat. Any suggestions there?
06-06-2007, 01:01 AM
Stacy: 7 pounds! CONGRATULATIONS. :carrot: I'd be dancing in the streets! I forgot what diet you're following. You must really be sticking with it. Good Going!
Karina: Austrian restaurant, huh? Sounds like a lot of dumplings and pork. I guess a salad and something with a bunch of sauerkraut would be good. I love the German red cabbage but I think it has sugar. You'll have to tell us what you chose. I like to go to a place called Chef Paul's Bavarian Lodge sometimes. They have a great black lager (something I won't be drinking for a while!) Extra hunger is a problem for me too on some days. I usually try to eat something with fiber + fat and then chase it with a big cup of herbal tea or something hot. HTH.
As for me, tomorrow is my South Beach start day. I bought a bunch of South Beach dinners, salad fixings, the food for the snacks they recommend and a pack of sugar free jello. Wish me luck on the carb cravings. I was trying to wean but one of the nurses brought Bakers Square pies today and I had a piece of pie. Those old weakness muscles again....
Oh well. Tomorrow is it. I get on the scale and face the truth. Then slay the fat-cell dragons. :)
06-06-2007, 01:15 AM
Thanks both of you :D
I'm just calorie counting.
06-06-2007, 10:47 AM
Good morning everyone!
I did okay at the restaurant last night...I had a salad (the dressing was nice and creamy--I'm sure not low fat!), potato salad, and a chicken thigh. The thigh was fried, but hey, at least it was just one. :) I'm more disappointed with last night; I worked late, until 11:30 or so (I'm turning my dissertation in today, so I've been pulling 12-15 hour days on the computer for 4 weeks now). I had a glass of wine AND a piece of this yummy cheesy bread.
But, the scale went down half a pound from 2 days ago (the lowest numbers I've seen since December when I quit nursing), so hopefully it's not that big of a deal. I plan to do really well today. When I turn in my dissertation, I'm going to pick out my recipes for the Volumetrics diet and start that tomorrow! I'm excited about it; the food looks great. I think I'm still going to do my smart ones meals for lunch--so easy and tasty!
Liannie, how did the scale turn out? Hope the numbers looked good!
06-06-2007, 11:52 PM
I got on the scale today and weighed 180.2. It was about what I expected given my monstrous consumption since my wedding in March. That's okay. I'm ready to lose about a pound a week for the rest of the year, if possible, and I'll get to my goal. I haven't weighed 150 in about 20 years. The lowest I got was 155ish back about 4 years ago when I met my husband. But I'm ready to do this!
I'm in the middle of a 12 hour shift at work right now and I haven't even looked at the Beck book. I did read my cards though, I ate sitting down, I savored as much as possible, and ate slowly. I think I"m doing pretty good.
Hey Karina, do you do mostly fruits and veggies on Volumetrics? I thought about it but decided to do South Beach because I love MEAT. Today was day 1 and so far, so good.
I hope the rest of you are all well and kicking fat cells to the curb!
06-07-2007, 12:02 PM
Holy smoke... I have a lot of catching up to do!!
We've got some new folks here - welcome! Glad you found this forum, and it is our mission here to help each other.
Liannie - you really have the right idea with the whole "pound a week" thing - I started eating better and exercising last September and have averaged about a pound a week... so I am confident that I will get to my goal of 140 by this September. In this world of wanting big results fast, it's nice to know that the only way to lose weight and do it right is to do it slow and steady!
Karina - how awesome for you to have lost pounds before even dieting! Amazing how just that little readjustment in thinking and action makes such a huge difference, isn't it? Same thing happened to me, so I know how amazed and awesome you must be feeling! :carrot:
Stacy - WOO HOOOOO on your loss! I am a calorie-counter, too!
I'm happy to report that even though today's not my "official" weigh-in day (tomorrow is), the scale said 156! I haven't weighed that since my husband and I first started dating! This also means that I may have to readjust my short-term goal of 155 pounds by July 4. I wonder - can I make it to 150 by then? Have you girls gotten to the "short-term goal" part of TBDS yet? What are some of your short-term goals?
Back to the grind... work has been killer lately (hence my prolonged absence) and I've really only had time to post to my journal and not much else.
Hope you all have a fabulous day!
06-08-2007, 09:32 AM
It sounds like we are all having a lot of success right now, which I think is wonderful! I started the Volumetrics diet yesterday, so we'll see how it works out. I actually was down another pound today, even though I did poorly on Wednesday and had McDonald's for dinner. :( *sigh* I decided that I just am not going to even walk in the door of a fast food restaurant for at least a month and make sure I always have sandwich stuff on hand. I did very well yesterday, though.
Suz, that is fantastic about your weight loss! You must be so thrilled and proud of yourself. I think you could get to 150 by July 4 if you've been averaging a pound a week. I haven't gotten to the part about small goals yet and am just trying to focus on every 5 lbs. My original plan was just to get below 170 this past Wednesday (which I did a week early), so now I'm working to get under 165, which I would love to happen by the end of next week, but we'll see. I'm moving back to my home state in 6 weeks, and I'd love to be 10lbs smaller then than I am now.
Liannie, It sounds like you're doing great with the plan! How often are you going to weigh in? Volumetrics actually reminds me a lot of South Beach (which I've had a lot of success on and is my back-up diet). The meals are very similar. A lot of veggies and lean protein. The approach in V is to eat a first course that is low in energy density (i.e. salad with lots of veggies or soup) followed by a main course that typically includes meat. There are definitely a lot more recipes with chicken than beef, though.
I'll check back in sometime this weekend. Weekends are harder for me, since we like to eat out. I'll try to come up with a plan in advance if we do, though.
Have a great weekend!
06-09-2007, 01:57 AM
I'm glad to see we're all doing well right now. South Beach is going well. I can see where I'm probably going to be tired of the Phase I foods by the end of the second week, but I'm leary about adding in too much extra. I could probably eat just this stuff and still stay fat if I wasn't doing TBDS. Although it's hard to overeat chicken and broccoli, the old me would have found a way!
I'm officially weighing in every Wednesday (even though I sneaked a peek at the scale today and saw I'd lost a pound). My first mini-goal is 5 lbs lost, which I hope to see before June 30. I'm going to buy myself a present from a catalog I like called The Pyramid Collection. I can't wait to give myself a non-food reward for doing something good. The inspiration I'm getting from all of you is really helpful.
You all be careful over the weekend, and I'll see you here when you get back.
06-09-2007, 04:34 AM
Congradualations for those who are sticking with their programs and being successful. That is great.
I still can really undermine myself. While I like Beck Diet and do the daily exercises, record and count my calories, after a couple of weeks, I feel like a kid having a tantrum . It is like I refuse to continue to be healthy. It is almost like i say- Good nutrition and healthy habits-you are not the boss and me and then I overeat. It is like I am being a bratty kid.
I can not believe that I can so responsible in so many ways, yet continue to undermine my own health. - almost in a defiant way-like I am 5 yrs old and cutting my nose to spite myself.
anyway thanks for letting me vent. I am back on target, but know another day this crazed kid will rise up be be oboxious and overeat some cruddy food and generally binge for a couple of days. While overall I am losing, this pattern really slows the amount down.
has any one else had this crazy response to changing their food habits? any suggestions?
best wishes to all
06-09-2007, 10:26 PM
Sue, I know exactly what you are talking about. I think, for me, it's the "not fair" mentality. I think that no one else is denying themselves so why do I have to. The part of the book where she talks about how most thin women do restrict themselves helps me remind myself that I'm not alone.
Liannie, you are definitely on the way to meeting your goal well in advance of June 30! Good luck!
I went to a cookout party tonight, which is typically a situation that I way overeat in. I did okay...I decided not to have any meats (hamburger, ribs, etc), but I did have the side dishes (potato and cole slaw). Then for dinner I had a portobello mushroom sandwich. I am proud that I did a lot better than I normally would have, but not great for being on a diet. What do the rest of you do in situations like this with a lot of food around?
Also, this probably won't sound like a big deal, but I'm quite proud of myself for going to Sam's Club and resisting all the samples they had out! That's a huge improvement for me. I went in thinking I'd allow myself just one, but I was able to resist all of them. Yay!!
Talk to you soon!
06-10-2007, 01:02 AM
coastalsue, I'm with you! I get that same feeling. I do so well and then I'm like forget that I want my chocolate covered peanuts and blizzard. For me it's definitely the not fair thing like karina said. I think we all get like that sometimes.
karina, my last trip to Costco was my first time resisting the samples and it's definitely a big deal! They always have the best stuff and the calories add up fast!
Things are going okay for me. I'm at 180 right now and the 170's are soooo close. I can't wait! The next couple weeks are going to be tough though because this week is our anniversary and next week is my birthday. For our anniversary we rented a cabin in the mountains which means cookout food. And birthday obviously means cake. Aah! Some careful planning is going to be much needed. Wish me luck!
06-10-2007, 02:51 PM
I am very new to this whole posting to a forum-wrote two message last night and lost the both of them. How do you folks get the cute graphics to show the weight loss?
Congradualtion to everyone successes.It sound like we are making some changes to a skinner us. Realy admire the weight loss, journal keeping along with stressed and busy lives that you all have.
Often I thnk just being aware of those difficult situations is a hugh step. I have a great ability to become numb when stressed and even to overeat unknowingly. I also get this response when ever there is a great deal of food about-potlucks, resturantes, parties, buffets, free food. There is not a food I dislike. To me a picture of food leads a thousand bites.
My husband will get my food for me at a buffet or potluck. Can't be impluisve with dishes I don't see. Sometimes I'll chew gum to avoid mindless snacking.
I have taken to bringing my own low cal salad dressing-hoping to fill up the green stuff.
I am very tired of torturing mself with these demonic binge days-I make the weight loss soo slow. Work for weeks to lose 5 pounds then have a 2 day blowout and put 2 1/2 pounds back on. It is the first time I have viewed binges as being cruel to myself verus a character flaw or weakness. Maybe I am changing my mind set that eating appropriately as actually being good to myself and over eating as not being more fun.
be nice to yourself
06-10-2007, 04:27 PM
Sue, I really feel for ya! I'm a food addict and binger too. My biggest trigger is carbs, and that's why I chose the South Beach diet. With carbs pretty much off-limits, I'm able to stay in control. I've tried calorie counting but if I take in any white starches whatsoever, leads to the same thing you're talking about: lose 5, gain back 2, lose 3, gain back 4. That's how I've stayed between 175 and 185 this entire year. That's why I'm regretting the strapless dress I wore to my wedding reception. That's why I look like I'm 5 months pregnant, six years after my last and final period. Is there a specific food group you have a problem with?
And about the weight loss tickers...go to the top of the page and click on User CP. Then find Edit Signature to get to the tickers.
Karina, great job on the cookout and the Sam's club situation! And congrats for congratulating yourself! Keep up the good work. Unlike your experience, I've usually just caved when there's lots of food around. That will be my biggest challenge in the future. I know I need to "end overeating" a la Day 17, and I've been able to take extra then leave something on my plate, but I am worried about being faced with a buffet or a cookout or a party where my guard is down and the mood is festive.
Stacy, I'll be rooting for you during the birthday and the trip. Those situations are where I totally lost it and given myself leave to eat like a monster. This is where the NO CHOICE cards will come in handy, and your mantra, if you have one. When I went from 230s to 160s back in 1990, I used to repeat: "No bite of food, no drink of beer means more to me than this." (Weekend beer&barbecues with my neighbors were a staple at that time). Can you post/read this forum for support while on vacation?
As for me, I'm doing okay right now. Being on Phase I, safely away from carbs, has given me back a sense of control--even though I still fight cravings. I will need to work on portion control and lowering the fat soon but right now I'm still adjusting to life without bread and sweets. I'm a little worried about a lunch meeting I'm having tomorrow with some people at work. They picked a Cajun restaurant that has all kinds of tempting stuff on the menu (I previewed it online). I'm planning on having a bunless burger with sauteed veggies and cheese on it and maybe a side salad with my own dressing brought from home. The problem is that 2 of the ladies are binge-buddies of mine and I really really really want to stay strong, despite the fact that we always overeat together. I'll be making some cards and saying "nothing tastes as good as being thinner feels" over and over and over again!
06-10-2007, 09:28 PM
Still a little hungry after my salad tonight, but I'm working on convincing myself I'm just having cravings...
Stacy--I think there are some ways you can enjoy your holidays and still do okay on your diet. I think it will be much easier to follow a diet at a cabin than just about anywhere. Are you calorie counting? You could do a ton of really yummy healthy foods like shish kabobs, grilled chicken, or even a lean steak. Just don't even take chips, hot dogs, etc! For your birthday, you (your husband?) could bake a cake using a cake mix with applesauce instead of oil, or make angelfood cake and top it with strawberries and fat free cool whip instead of icing. And if you aren't able to be as strict during these celebrations, just come right back afterwards! This is a lifetime program, and we will all slip up from time to time, you know?
Sue--fantastic idea to have your hubby get the food off the buffet/potluck. I will definitely start doing that! I know my husband would have refrained from getting me both potato side dishes that I opted for!
Liannie--Yum, I love cajun, and I do not envy your situation! At least since you are on south beach, you already know you can't have pasta or rice dishes, which is most cajun food. I bet they have some good fish or shrimp possibilities too. The one in my town has several large salads with boiled shrimp or grilled chicken, which might work.
Good luck to everyone this week! May we all lose a pound by Friday. :D
I'm afraid I couldn't resist and got on the scale this morning, only to see it back up a pound. I was fully dressed minus the shoes, though, so I hope that had something to do with it (and not the food at the potluck!). I'm starting my exercise regimen tomorrow *groan*, so wish me luck with that! What are all of you doing for exercise? I plan to alternate days on the treadmill with walking outside.
06-11-2007, 02:06 AM
Unfortunately no internet access so I will be MIA for a few days. As far as food for the trip we agreed on burgers. Not the best I know but ground sirloin on a wheat bun is better than a hot dog! I'm definitely more worried about the birthday because I know we'll be active on our trip too between the lake and hiking. Oh, also it's a tradition for us on my bday to go to Sea World and we do the "breakfast with Shamu" which is a buffet style breakfast next to the whales. Luckily I'm not a huge breakfast person since I can't eat eggs and they never have sausage and biscuits (one of my weaknesses!). I tend to do some french toast and a mini muffin or two so I just have to watch the portion sizes. I have to remember the whole "change your definition of full" thing!
Karina, exercise has always been easier for me than diet. I'm fairly consistent even when my eating was garbage. I started out more in the gym doing elliptical and treadmill walking with machine weights. The past couple months I started running which I really enjoy. I've done videos like the Firm a lot. Exercise really isn't bad as long as you like what you're doing. And make sure you do some sort of weight training!
06-11-2007, 04:31 AM
Liannie-Oh those addictive processed carbs-I agree avoiding them always is healthier. Good Luck in the South Beach diet. Right now I am counting calories and recording my food on fitday. They even make of graph and give % of your food groups. I seem to lose more weight those weeks that I have a lower % of carbs. I am going for about 1500-1700 cal a day. I have got a lot of weight to lose and will lower the cals as I lose.
let me know how the cajun food goes. On june 30th Maris Mauldar will sing Lousianna blue and a cajun dinner (and mint julep drinks) will be served. On father's day we are going to someplace which will serve Cafe Du Monde Benjet along with other treats. I thnk i'll eat some vegs before each of these events, read my reasons for losing weight and liked your"no" to foods mantra. Thanks for the tip on getting the graphics.
Stacy-happy birthday and anniversary-sounds like you have some great celebration for the events. you seen to have the plan for the cabin menu, about the cake-does angel food with strawberries(and splenda)work? freeze, give away or destory the leftovers. For me one piece isnt't so bad as picking on the remains for the next number of hours. If you have the one piece of your favorite-do it enjoy it and then back on progam. Glad that exercising is such an important part of you life. enjoy a great hike in the mountains.
Katrina-I am just starting to feel better due to some regular exercise. Due to my weight I am very arthritic so swimming is my choice. It isn't easy as it is a heated but out door pool-we have some very cold days, rain, fog. plus it is a 15 minute ride away.(gas is over $3.50 a gal in my area) I am thinking about getting a mini trampoline hoping that I can get my pluse up yet cushion my joints. I agree it is a hard pattern to get going and it must be something you do enjoy. Best wishes to find something you enjoy.
best to you all
06-11-2007, 10:49 AM
Today is Day 20 for me, and I'm learning to get back on track immediately if I mess up. The old me would go on a tear for a couple of days, then start thinking about the diet, then get back on maybe in a week. No more! This is it. I'm too old to run that crazy race up and down the scale.
Sue, I love Fitday! I bought Fitday for PC and have it on my laptop. I use it along with the South Beach plan. Despite the fact that you aren't really supposed to count calories on SB , I absolutely must log my foods if I'm going to be a mindful eater. It's the only way I've ever done it before, and I've done it dozens of times, so I know it works. I lost 80 lbs. once on calorie counting but I've since discovered how strong my carb addiction is, so I am using SB guidelines along with the food diary. Avoiding the carbs is making it less of a struggle. And, Lord knows, I am SO TIRED of this stupid war with food and my fat butt! :rollpin: And I'm absolutely salivating over the great-sounding foods you have coming your way soon. Mint juleps, mmm...
Stacy, lean beef burgers on a wheat bun are definitely better than the usual barbecue fare. I'm also an exerciser at any size (albeit sporadic) and a devotee of the Firm. In fact, I'm doing the Hare today. I did the Tortoise yesterday. I love Tracie Long! Sculpting with Weights (Firm Basics) was the first weight training I ever did, and I'm returning to the program that always gave me the best results. We will all be sending you our best good vibes :goodvibes while you're gone and wishing you a happy birthday :celebrate:
Karina, hang in there with those ups and downs on the scale! I got on this morning (even though Wednesday is my weigh-in day) and found a 3 lb. loss. Now I KNOW it's just water and will probably even out in a day or two, so I'm not even changing my ticker. Keep sticking it out and the real fat will fall away too. I hope you were able to hang tough and not eat after the salad. I've been munching celery sticks if I need to chew or having a piece of cheese if the cravings are really really strong. I know I'm supposed to be strengthening my "resistance muscles" but if I get a craving close to bedtime, I still need to sleep so i just go ahead and have a little something. What tactics did you use to talk yourself out of eating?
Well, I'd better get my day started. I have another two hellish 12-hour shifts this week at work (Wednesday and thursday), so I need to get laundry done before I go in today.
Have a great day, all!
06-12-2007, 10:48 AM
Liannie--Great news on your 3lb weight loss! Even if some of it is water, I bet some is real! You will have to change your mini-goal! So far, I have not done well at talking myself out of eating after dinner. I can do fantastic all day, but when I eat a low-fat dinner, I think I have both the desire to eat as well as real hunger (these volumetric dinners are around 400 cals). by the way, are you a nurse? My sister is a nurse's aide and loves it. She's going to go to lpn school in the fall. She has a B.A. in English, but that didn't really help her get a job. :dizzy:
Stacy, have a great trip! Like you say, you will burn a ton of cals with that outdoor activity. Have fun and we'll talk to you soon!
Sue, it's already not easy to exercise even when you aren't limited to your activity. That's wonderful that you are making the effort to do the one thing you can. I don't think a lot of people would! My sister, for example, has always been extremely thin and was on the university cross country/track team. They ran so much (75 miles/week, 2 practices a day) that she seriously messed up her back and now can't run at all. She really misses exercise but says she can't stand to do anything but run. Anyway, long story short, I really admire your committment!
I am doing pretty well on the diet. the scale went back down to 166.5 today, so I hope it stays down tomorrow--my day to change the ticker! I have really enjoyed the meals on Volumetrics so far, although all the fresh veggies and fruit are quite expensive, and the meals take a long time to cook. I made 4 portions worth last night of gazpacho and portabello mushroom sandwiches, so we're just going to have the same thing tonight that we had last night. Oh, I made a chicken cobb salad the other night with a nonfat tomato and herb dressing that was actually really good, and I thought the rest of you might like it. I think it was 1/2 cup of veggie juice, 3 tablespoons of lemon juice, dash of hot sauce, tablespoon of red wine vinegar, pinch of parsley, thyme, cayenne pepper, black pepper, and salt. I love spicy food, so I thought it was great.
I started my exercise routine yesterday. My planned exercise is 30 minutes on the treadmill 4 times/week. Right now I alternate jogging with walking, but I should be able to get up to all jogging soon (I can thank my family for good jogging genes. Am terribly unatheletic in every other way, but I can jog!)
How are the rest of you doing?
06-12-2007, 10:10 PM
A decent day today. I stayed on plan but I overate at lunch and I had extra pistachios when I had my afternoon snack. I should have just taken out 35 nuts but I brought along the whole can and ate 42 instead of 35. I'm really having trouble with changing my behavior and I think I need to repeat some days. Can you imagine? A Beck dieter in remedial class?
Karina, I work in a clinic but I'm not a nurse. We all do shiftwork, and it's killer sometimes! Good luck to your sister, I hope she does well. I have a friend with a BA in history who works in the mattress dept. at Sears, so I know what she's been through. Volumetrics sounds great for the bowels! My first few days on South Beach were a little constipating until I stepped up the veggie portions.
Where is everybody else? Looks like its just us two today.
Hope you're all doing well!
More in the morning!
06-13-2007, 12:52 AM
I live very rural and have the screwest internet service-it can take over 10 minutes to get on line-sometimes I just give up whence few posting.
Lianne- You have lost 80 lbs and another another 3 yeah !!! hey, enjoy your butt - i bet is many many inches smaller than mine. some chairs I need a shoe horn to get out of.
About the nuts- I think it is great that you counted them out, and stopped at only 42. That is a behavioral change from mindless eating. Tomarrow you will stop even sooner. Perfection is not always possible-but continutous improvement is what I hope for.
Kartina- thanks for support exercising. Sorry about your sister have some permanent problems due to her running. Good luck on the tredmilll. can you watch tv or read a mag while doing it? Thanks for the dressing recipe-I also love spice. good deal on the 1/2 lb lost-I know at times it seems like a mystery on when my body lets the weight go and when it just keeps holding on to the pounds inspite of doing everything "right"
I have been actually doing many things right. It should be easy to plan my eating-there are no fast food place, no convenience stores, the grocery stores (both of them) close by 8. The few resturantes are for the tourists and are very expensive. My huband is so coperative and "hides" his candy treats in the garage. -Yet the late night munchies can hit me-nuts, bread and chips call to me. But I have resisted for the 5 nights or so. I think Beck's idea about hunger will pass has helped, but I know that I sure am used to sleeping with a full feeling. I often sleep less with restricting my cals. I am doing this now. 20 yrs ago I went on Optofast- about 400-500 liquid cals.-I was hyper. Later I re-gain the weight and much more. I plan on the Beck way to stop that from happening again. I will be so glad when I am no longer morbidly obese-both medically and socially, I am down 40lbs of 200 I plan to lose/
You guys are doing great-this is such a struggle and we can be so hard on ourselves. take good care of youselves.
06-13-2007, 09:20 AM
Got room for one more? I saw this book while I was shopping last week and wanted to buy it (without knowing what it was about). I'm practically addicted to buying diet books and had put myself on a book budget and decided not to get it until I came here and saw this thread.
From reading through the posts here, I knew I had to get this book. I'm currently on chapter 2 and very intrigued. I can't wait to get started! I have a livejournal but have yet to use it. For some reason it intimidates me. My blog there is http://waistingaweigh.livejournal.com/.
Well, I'm off to read more. :carrot: Everyone have a great day!
06-13-2007, 10:00 AM
It sounds like we are all just doing great and should give ourselves credit! :D
This is my "official" weigh in day, and I'm down again to 166--a 6lb loss since I started this diet around 2.5 weeks ago. I was so hungry last night (Sue--I'm with you; I hate to go to bed hungry!), but I resisted! I'm proud of myself for some of the little changes I've made, but I have a few challenges coming up. I'm going to lunch with a friend in a day or two, and I normally overeat when I'm with her. I also am having friends over for dinner Saturday, and my husband suggested I make my crawfish pie specialty (sounds weird but is spicy rich goodness), but I hope I can up with something healthier that still tastes really good. I'm not comfortable with talking about dieting with the couple, since she is probably over 400lbs. (I don't like when thinner women talk about their diets with me.) I also don't want her to think I'm cooking light for her sake. Any suggestions for a really tasty but also moderately healthy meal?
Liannie, I missed your earlier post that you used to weigh 230; it is so wonderful that you haven't gone back up there! You've been successful at maintaining your current weight, so you know you can be successful at maintaining at your future lower weight! Also, even though I've technically been on Beck for over 2 weeks now, I'm only on about day 12 because some days I've felt that I need to go slower and make sure I get them down. The author said it might take you longer, so I wouldn't feel bad about doing a few days over if you feel you need to. My $.02 anyway.
Sue, it is fantastic that you are down 40lbs! That's almost a quarter of your goal! :carrot: I agree that Beck will help you from regaining unlike those really low-cal diets--you just can't sustain that for life. I've also done really low-cal, and it came right back on plus some for me, too. btw, I am able to watch tv while on the treadmill, and it definitely helps the time go faster!
HoneyMist, welcome to the group! I definitely feel more inspired by Beck than any other plan and believe I will not only lose the weight but keep it off long term. I understand your addiction to diet books--I am addicted to cookbooks.
Totally off-topic...for the 2nd night in a row (the only 2 nights ever), my darling 15 month-old daughter has slept through the night! Yes, it's been a long 15 months, in case you were wondering.:cloud9:
06-13-2007, 10:09 AM
HoneyMist, welcome to the group! I definitely feel more inspired by Beck than any other plan and believe I will not only lose the weight but keep it off long term. I understand your addiction to diet books--I am addicted to cookbooks.
Totally off-topic...for the 2nd night in a row (the only 2 nights ever), my darling 15 month-old daughter has slept through the night! Yes, it's been a long 15 months, in case you were wondering.:cloud9:
I'm addicted to cookbooks too! Heck, I love all kinds of books, but dieting and cookbooks are my absolute favorites. I so envy you that your baby is beginning to sleep through the night. My youngest is 2 1/2 years old and I'm still struggling with him. Some nights, I can't count the times he wakes up .. it's just that much! So many people ask me how I cope, and I have to say, I really think I've just gotten use to being tired all the time. Good for you though. It must be like heaven! :)
06-13-2007, 11:11 AM
Good Morning All,
Welcome Honey! I used to be addicted to cookbooks too! When my son was young (he's 29 now) and I had to cook every night, I bought dozens of cookbooks. I had a subscription to Cooking Light for about 5 years too. I still like to look at recipes even though I don't buy the books anymore. It's almost like window-shopping for me...kind of a sick way to think about food: admiring it, imagining what it will taste like, thinking about it alot. But that's why I'm in this group, huh? :)
Karina, CONGRATS ON THE WEIGHT LOSS! Your crawfish pie sounds EXCELLENT, by the way. I like meat pies. I've taken a couple trips to London and always enjoyed the meat pies in the pubs (oh yeah, and about a gallon of ale too). :dizzy:
Your upcoming food dilemmas are a constant for all of us, aren't they? I ate too much the other day when I went out with my binge-buddies. I stayed on the South Beach plan, but still ate too much food. I compensated with a smaller dinner but I continue to struggle with stopping when I'm full if there is still food on my plate. Your overweight lady friend will probably like anything you make and eat lots of it. If you provide one hearty dish and a bunch of veggie based, leaner foods, I'll bet they'll all like it.
As for my former weight, I got up past 230s during a bad emotional time in the late 80s, then got down to 150 in 1989 by calorie counting. By 2000, I had gained it all back and so I started down the scale again. I made it to 155 by 2004. And then I met my husband who is naturally thin, does no exercise and can eat anything. So of course, I crept back up again. I am down 5 lbs. today so I hope to stay the course this time for sure.
Well, I'd better go. I have two 12 hour shifts today and tomorrow so I need to get moving towards work. I'll try to catch up with you all tonight if I have the energy. Otherwise, see you tomorrow.
Keep up the good work everybody!
06-13-2007, 01:37 PM
Hi! I use to post here when it first started and got away from it when we had computer problems. It appears that everyone is new??
Anyway, I have been on the first two weeks of getting ready for a while now. I have been working on some parts of the solution and need to review and start working on some other parts (especially PRAISE). I have just gotten consistent with exercise. I have finally found something that works for me. I have an IPOD that I download books into and listen to as I walk. It is fantastic! I love to read but I just can't justify sitting around reading a book when I should be active and there is always work to do. Right now I am “reading” True Evil. Anyway, I am walking 3-6 miles a day. My goal is to walk 3 miles each and every day and my hope is that I will walk more. I have a maltichon puppy who goes the first mile with me and then I drop her off at the house and go a couple more miles. I also got a pair of MBT shoes that are suppose to tone my legs and help prevent injury to my knees. My knees were starting to get a little achy and I was concerned that I was going to have to slow down. Since getting the MBT's my knees are no longer a problem. I am not sure if they work for toning but I will keep you posted.
Through the years I attempted to get into an exercise program but my concern with only walking has always been that I felt I had to do something more intense to tone my bottom half (pear shape). I use to consistently do step aerobics and I think I was concerned that even though I was putting in the time walking that I was not going to get the results so I would start and stop my walking plan only to start something more intense and become overwhelmed. Now that I think there is a chance that I am toning while I am walking I really feel good about doing it instead of guilty for not doing a step video. MBT’s are reviewed really really well so my hope is that my legs will look like I still do my step workouts!!
Now that I have that part done (exercise) I am going to get my book and go on to the next step. This isn't the way I intended on doing the Beck Solution but I am really glad that I took the time to get consistent with exercise before I dove into a diet plan. I am still not 100% of what diet I am going to use. I think it will be weight watchers.
06-13-2007, 02:49 PM
Busy day on here!
Gina, I am very impressed with your walking! That's a lot of miles and must take some time, but what a good idea with the IPOD! I'll have to try that. What are MBTs by the way?
Liannie, awesome about your 5lb weight loss! :carrot: That is wonderful news! What is your next mini-goal? I hear what you are saying about meat pies in the UK; I've also had them and love them. We make them fairly often in the winter, although with only a top crust and a red wine roux (sp?). Still, not very healthy! I totally understand weight gain and having a husband...my DH is probably 20lbs overweight now but still thinks he can eat anything, and I've always kept right up with him! He's committed to weight loss right now, too, though, so I'm happy about that. Hope work goes by fast for you!
Honey, Hang in there! :hug: I wish I could tell you why my daughter started sleeping through the night, but I have no clue. We were totally surprised. She did get better about 2 months ago, though; before that, she woke multiple times a night too. I totally know what you mean about getting used to being tired all the time. What do you do when you get up with him? The worst is when Clara wakes up and decides she's not tired anymore. We basically take turns rocking her for a few hours. Happens about once a week.
good luck, everyone!
06-13-2007, 06:28 PM
Katrina, MBT's are shoes--it is hard to expain. Someone asked about them and I started searching the internet to see what they were about. The more I read the more impressed I was. At about that time I was so worried that after finally making a committment to walking that I was going to have to decrease my miles because of my knees. They are expensive but I justified it by thinking of them as equipment. That could be a stretch but I am walking a lot and my knees are great. I really baby my knees. If there is any stain on them I back off and let them heal. I have had too many friends with knee problems for me to not take them seriously.
My husband also needs to lose weight. He is a lot like me in that he does great, actually he does perfect which is a nasty little word, and then he spirals and eats everything without any caution. I do that too. I am starting to believe is caused by two things. The primary reason is that we are making changes that are too extreme and unsustainable and secondly I believe we feel if we aren't doing it perfectly then there is not point to do it at all. It is so hard!!
06-14-2007, 02:21 AM
I also like the Beck book-I like that she asks questions-but I get to supply the answers that mean something to me. Too many books and "advisors" have been telling me what and how to do things. I have always had trouble with a 105 lb dietitain telling me how easy to lose weight and just enjoy my 1/2 cup of ice cream, then stop. I really have to purge the house of all high carb items which call to me. It is nice to have a book which focuses on slowly retraining my misguided approaches verus inferring I am being weak willed.
Right now I am struggling with writing down everything I am going to eat tomarrow. The house is really purged of all processed high carbo food. I plan and shop each monday. We only have fresh fruit, milk, vegs and protein-fish, beef and chicken. I find some nights I am just too tired to clean and prepares some of the veggies and salads, so I just use some low-fat, low-cal cal hot dogs, no bread and packaged carrots. (my husband love hotdogs, buns and chips so he is happy.) I am very good about recording all of my food eaten during the day and will stop eating if I have reached the cal count for the day, but some days I will trade one cookies for a piece of fruit, In many ways I feel that I am mastering complusive and mindless eating, yet not pre-recoding each day as she says is important. I hope I am not setting my self up. Is anyone else struggling with some of activities.? or have you solved the struggle?
I love books on tape, where are you down loading from? It sounds like some successful weight loss recently and we all working in balance of doing some exercise.
good luck to all
06-14-2007, 11:25 AM
Good morning everyone!
Gina, thanks for the link and info! I don't have any problems with my joints or knees, but my husband really does. Those shoes look perfect for him. He has that problem where he walks on the sides of his feet, and a doctor told him once that he'll have to have knee replacement surgery on both knees by about age 40 or 50.
Sue, I didn't know we'd have to pre-record--that does sound hard! (I'm going a little slowly with the book.) It sounds like you are doing great, though. I know what you mean about preparation time and energy. I have tried to prepare extra servings each night that I do cook so I don't have to do it every night. I do think it's important to have a few healthy convenience foods on hand just in case, which it sounds like you have done. Low-fat hot dogs and carrots is a lot better than frozen pizza! I would say to be proud of all these wonderful changes you have already made, and maybe just try to improve one thing each day on the activities you have trouble with.
My husband downloads lectures and stories from NPR, but I don't know about books. i think NYC and San Francisco NPR stations offer free downloads.
Does anyone feel an extra push when you get close to a certain weight? I really want to be under 165, so I feel extra-inspired right now. The 10 lb markers are huge for me, too. I went to the store yesterday, and I really felt in control of myself and proud of the food I was buying. Anyone else feel that way? Oh, and today, I am wearing a certain pair of jeans for the first time since I quit nursing (I gained 10 lbs when I quit)! Not my pre-pregnancy jeans, but still a good feeling! They are a size 10, and all my other jeans I'm wearing right now are size 12! :D I think they will look better in another 5 lbs, though! (For those of you taller ladies, every 5 lbs makes a difference when you are short.)
06-14-2007, 01:44 PM
Karina, you are doing so good. A perfect size 10! YEAH! You really sound like you are enjoying the journey. Sometimes I feel great when I buy healthy food and other times I just hope that it not another fresh produce that will just sit in the refrigerator getting old and later tossed. Right now I am feeling good about it.
I am getting my books on CD from the library. I take the cd's home and download (or upload) them into my IPOD. I only have one cd left on my story now and it is getting so good that I can't wait to walk! I don't allow my self to listen to the stories unless I am walking. I was late to work today because of it so I am going to have to be careful. I didn't mention that I "grounded" myself from books because after I started a book an earthquake couldn't get me to put my book down! I am seeing a little pattern here so I will have to be careful.
Last night I planned today's meals and today I only have to check it off. This is the first time I have done this. It is on day 14. I think it is a better tool than I anticipated. I haven't been good with a journal. Just a few minutes at night and it is done and I am organized.
06-14-2007, 02:55 PM
karina, Congradulations!!!!! Nice success,I also get driven to lose a set amount-"just" a 5 lb goal is tough for me-I say 5 lbs, but my mind just focuses on getting under 300 lbs ASAP-defintely by Christmas. It is always great when eating appropriately is easier than the old hour by hour struggle not to over eat. Enjoy your drive-right now I feel the same way. Nice reward to to wear clothes you could not weeks ago.
thanks for the info on down loading. We have only had high speed for a couple of months, so learning all the possible stuff.
Gina, I admire you for recording your next day menu -I will give it a try tonight-I know i am riding the" I can do this high" -Maybe the pre-recording will help when I get "tired" of the restrictions.
thanks -I just thought of some value about pre-recording my food for the future, because I know that some crap will happen someday soon and then I'll want to do some major emotional eating. Maybe pre-recording would help. But it sure seems like another boring thing to do-another task along with the other new "ought to do's" exercising, mediating, measuring food amounts, recording eat food, ect. -but love losing 40lbs and feeling better.
we are all working hard for these changes. What fun, cheap non-food ways do you reward yourselves?
06-15-2007, 11:21 AM
I've been putting off the "skip lunch" day, so today I'm going to try not to eat lunch, but I really think it's going to be challenging. At least it's not dinner--I don't think I could do that one! Any tips for how you got through the day? I'm at work, which I think is a good thing (if I was at home, I definitely couldn't resist). Still, I felt like I had to bring a smart ones lunch, just in case. Being afraid of hunger is one of my major problems.
I didn't have a fantastic day yesterday; all my meals were within my diet, but my DH and I both happened to take yesterday afternoon off, which never happens, and we decided to meet at a bar downtown that has a really nice deck out back. I planned to only have 1 drink, but ended up having 2. They were larger than pint size beers, so I don't even want to think about the calories! :o Oh well, I'll just have to try harder. At least we didn't blow the whole day with an unhealthy dinner, too.
Gina, normally the produce goes bad on me, too, but I'm really trying to be good about planning multiple meals with the same ingredients so they'll get used. It's worked so far, so I hope I can keep it up!
Sue, I can't remember, are you close to getting under 300 lbs? Instead of thinking of them as 5 lb "goals", maybe you could plot them out on a calendar to keep you on track for your goal of under 300 by Christmas? I am very impressed by what you've done--40lbs is a lot of weight to lose, and it shows that you made a real commitment and have been sticking with it! How long have you been on this diet? Is the Beck diet helping you with it?
As far as rewards go, I just buy myself something that I can afford but that I wouldn't have gotten otherwise. For this first 5 lbs, I bought a cute pair of flip flops on sale at Macy's that are white and beaded. I had a very similar (much cheaper) pair from Target that I love, but the string holding beads broke. When (not if) I lose maybe another 10 lbs and can fit into all size 10s, I will buy a new pair of jeans. I will admit I have a shopping weakness. Since I have been overweight since age 7, it hasn't really been much of a problem because most clothes I've wanted haven't looked the way I wanted them to on me. I honestly don't know how people decide which clothes to buy when they look good in everything! It's a problem I hope to have someday in the not-too-distant future! :D
Anyway, other things besides clothes I would reward myself with might be an inexpensive earring/necklace set, manicure, good haircut, new makeup (it's fun getting your makeup done at the department store), and so on. It's fun to think about rewards; too bad the weight loss isn't quicker!
06-15-2007, 11:44 AM
Nice to see you Karina and Sue, and welcome back Gina (I read your posts when I first joined this group)! And "Hey, come back!" to all you other folks out there.
Sorry to be MIA for 2 days but I ended up staying in the town where I work overnight on Wednesday, and Motel 6 doesn't have wifi (or anything else for that matter). Thanks to all for the congratulations on my first mini-goal success. I think I'm going to just set one mini-goal a month for weight and, if I meet it, I will stand pat. I don't want to get too ambitious and then disappoint myself when water weight or whatever upsets the apple cart. I *am* buying myself a present though. I decided to do a new article of clothing for each goal met, so I'm going to buy a shirt from The Pyramid Collection catalog.
I listen to books on audio too! I download them from the local public library and listen to them in the car on my laptop. Right now I'm listening to
"The Night Spider" by John Lutz (about a creepy serial killer). On the treadmill I listen to disco. It's my guilty pleasure but I find it gets my fat butt moving like nothing else. Sometimes when the BeeGees are playing, I even wave my arm back and forth like John Travolta in Saturday Night Fever. :dizzy: Goofy, huh? But it makes it fun.
Gina, thanks for the link! I'm really looking hard at those MBTs. I wear Earth shoes almost all the time because I walk on the sides of my feet and the front. I used to lay in bed at night and feel my feet pulsating with the beat of my heart, they were so sore. But Earth shoes take the load and put it on my heels, so that doesn't happen anymore. But I still walk on the sides. My mom used to call me "cush-footed" (whatever that is). I wonder if MBTs will help. Tough to do aerobics in maybe, but I could walk in them.
Karina, congrats on getting into a smaller size jeans! It feels so great to put on something that wouldn't fit before. It's almost like magic how your body changed. I feel extra-inspired too when I'm near a goal but I've disappointed myself so many times, it's like I'm afraid to be too hopeful and too glad.
Sue, I like the Beck book because it makes me think about eating in a rational and organized way. And I've had your same experience with the nutritionists! I remember one gamine little nutritionist my doctor sent me to, she cheerfully pulling out measuring cups and spoons to show me what a serving size was so I could eat that much and "then you're done." I wanted to rip her perky little head off! There's so many more layers to our eating than naturally thin people will EVER understand. And this book helps us peel them back in a helpful, neutral way. I do journal and plan though. It's key for me, or I will eat what my tastebuds and my addicted mind tell me to--which is what got me fat!
Well, I've written a book here so I'll quit. I went to my Dad's birthday party last night. I ate one piece of cake and then quit. In fact, half the cake is in my kitchen right now. When hubby and son get another slice, it's going in the garbage. That's what the book and this group have done for me. THANKS TO ALL!
06-16-2007, 12:47 AM
karina, a drink on a patio is soo good. Good for you for stopping at the drinks and returning to ok supper. In the old days, I was either on or OFF. Recently I have had time when I just indugled in the moment but now I can return to my eating program the next meal or at least next day, not the next month or year as in the past.
I reached my all time high of 380 lbs and now I am 338. I really want to be under 300 by xmas. I will try to just focus on being under 330 by the end of July. I did record my upcoming day's menu and it worked out fine. I just used the journal with fit day. I will do it again, glad to hear others appreciate the tool, I really thought I would dislike doing it.-too much like doing homework. thanks for encouragemet.
The no lunch day I picked was a very busy and I was working in the garage, and I was pressured to get some hand crafts done. When my mind and hands are doing stuff I really like, I can forget the food.-doing something else food is a reason for a break. I really do not panic about being hungry any more.
You met your goal and also throwing way the cake was great.:carrot: I sure find thin folks can forget about sweet treats in refrig or on the counter. If there is any sweetness in something I hearing calling to me, I fight not eating it all-I eat my portions immediately and then my husband"s part will just sit around and dry up because he forgot about it.
Plan to look up the info on the shoes, my feet kill me, the doc just oh, well you have nerve damage,-you are getting old and are sooo over weight.
thanks for listening. appreicate your struggles, solutions, and feedback.
success to all
06-16-2007, 12:20 PM
My assignment today is one that will resonate with every overweight person: recognizing the thinking mistakes that sabotage our good diet plans. Like "all or nothing" thinking: just like you said, Sue, being On or OFF a diet. Haven't we all done that?! Karina beat it though, when she had the beers then got back on plan. After all, beer is a part of life, and we have to learn to deal with these temptations eventually. The other thinking mistake that I can really relate to is "overly positive fortune telling": I'll just eat one bite (yeah, right...) or I don't have to record and measure, I'll just eat what I think is less and I'll still lose weight (which has never, ever worked for me). And my other big one "but I have to keep junk food around for my family to eat"--like they'll all DIE if we don't have chips, cookies and the like. WOW, have I ever been guilty of some of these!
I think I'm lucky in that I've identified myself as a carb addict and realized that the source of my overeating is fueled by that addiction. Now that I cut out processed carbs, I still get overfull sometimes (got to reinforce Day 17)but I don't feel driven to eat more and more and more because of an insatiable craving. Moving from Phase 1 to Phase 2 of South Beach will bring more discoveries for me, I'm sure, as I add back in one new carb a week and then watch my body and mind's response to it. Dr. Beck's lessons are really helping with that.
Well, Ive lots to do today so I'm going to get on with life. The strawberry cake is going in the garbage when I clean the kitchen after brunch. But first I have to do my workout and then go to the store. I hope you all have a great weekend.
Keep on keepin' on!
06-16-2007, 12:27 PM
380-338 = 42 lbs. That's over 10% of your body weight, you've lost! :D
YOU GO, GIRL! :hug:
06-17-2007, 11:55 AM
Instead of moving on, I'm going to concentrate on some old tasks for a while. Doing each step one day at a time has caused me to pretty much blow past things without perfecting them. For instance, day 12: I never skipped a meal to practice hunger tolerance. And day 13: overcoming cravings, I never came up with any alternatives. I still eat when I get a non-hunger craving--I just don't eat sweets anymore. And day 17: ending overeating. I overeat (by Dr. Beck's definition) almost every day. I never stop when I'm no longer hungry. I eat until the food is gone. Yes, I'm losing weight but I need to master these lessons or I'll be right back up the scale when the "diet" restrictions come off.
So I'm going to take a lesson from day 19 and stop fooling myself.
I hope this silence means you are all having a good weekend and will be back on Monday! :^: It feels kinda weird answering my own posts!
06-17-2007, 01:44 PM
Hey ladies, I'm back!
The trip was sooo much fun. We did a lot of hiking and some biking. And a lot of eating. I actually did a lot better than I would have before starting TBDS, though. They had some great mexican restaurants and I had the best carne asada and strawberry margarita ever. I just kept trying to think about my advantages and other response cards. I was able to skip the huge free basket of chips and shared with my husband. I'm still at 180 so I didn't gain any weight which is great. I'd like to get to 179 by Friday (my birthday) and not gain anything back.
Do we think it's time to start a new thread? We're almost at 10 pages already!
Oh, and here's a picture of the happy family on our trip. Yes it is a silly self portrait :P
love the pic and glad to hear that the vacation was soo much fun. your 63 lb lose is great. Bet it has made hiking and biking so much easier. I love those activities, but my 300+ has made both my joints and balance much more tricky. Congradulation on enjoying your vacation treats, not gaining and moving so much.
Lianne, I have to back over the book alot, this stuff is about changing some strong life time habits. While the "experts" are always say I must lose weight , they turn around and say I have little chance of keeping it off permanently. TBDS has really given me some hope.
Hey, any changes to improve our health is great. You have reduceed those addicting carbs. Some of the exercises are easy for me, other I just do but not really yet believe in them, and some I want to ignore( Can accidentally can forget steps some days.)
I really wined about recording the next day menu, and was not going to do it-the reponses here help me.
I figure if I can at least remain conscious of my eating that is hugh step for me. Basically food is my "drug" of choice, This 6 week program may take me 6 months for the real changes to be in daily effect. But I can say I am more positive and in control. I went to the father's day brunch with the plan to enjoy all but with moderation. I did do that. Now I can go back to my normal dinner.
thanks all for the acknowledging my weight loss, being so large, not one else has noticed it. Plus I lose from the top down, first my face, breasts, upper arms, forever for the stomach and hip to go down.
don't know what another tread means and can I still find you guys?
06-18-2007, 12:18 PM
Stacy and Sue, I am just so amazed and impressed at your weight loss. I wonder when you've lost that much weight, can you tell you're a lot lighter? I had lost all this weight before getting pregnant and then gained over 60lbs with my pregnancy, and I remember that one day, I realized my feet hurt, which they hadn't in a long time. And you know, my feet still hurt. I wonder if I lose another 10-20lbs if one day I'll realize they don't hurt anymore?
Sue, I think that remaining conscious of my eating is also the big thing for me. Great job on going to the brunch and not overeating! You know, people might have noticed your weight loss but be unsure about it and not want to ask. Or, it might have been slow enough that they are getting used to your changes. I have unfortunately bounced up and down with my weight my entire adult life. In the rarer times when I've lost some weight, I've noticed no one says anything until it is a very significant change. For me, it's usually a 20+lb loss, going from a size 12 to a size 8 before people say anything. That means going from the obese BMI to not even overweight--quite a difference, I think! Also, it seems like the the first people to notice are those who were around my original size. I wonder if people pay the most attention to those who are around their size? Anyway, I'm just rambling. I am sure that soon, you will be getting a lot of comments! I hope that when you hit your <300 goal, you buy a really nice outfit for Christmas that shows off all the work you've done!:D
Stacy, I love your vacation pic! Makes me want to go camping! But, not really with a 15-month old. ;)
Liannie, I'm also taking it very slow. I think it can only help to make sure all the steps are solid before moving on to new ones. Oh, by the way, the hunger tolerance day wasn't bad at all. I went for 12 hours between breakfast and dinner, and the worst hunger pains were around 10:30 and 11:30! I never got over a "2" in hunger after that--it was really amazing. Totally made me realize that I eat just because it's "time to eat" a lot. I kept really busy all day, which helped. I did end up eating more than usual at dinner, but not more than maybe 200 cals extra. You can do it!
Well, I didn't do so well this weekend. Totally forgot about reading the cards, and I blew it last night with dinner. Just ate wayyyy too much! :( I didn't exercise either. I do so much better during the week, when I have more of a set schedule. I will do my best to have a better week this week!
Good luck to all of you this week!
06-18-2007, 02:20 PM
Good Monday Morning to All!
Interesting comments about when people notice weight loss! 2 of the heavier people I know have already commented that I look thinner and I've only lost like 6-1/2 pounds. It shows a little in my face (although noplace else yet.....sigh) so I can see where they might be able to tell. When I went from above 230 to 150 back in 1989, it took about 30 lbs. before anyone said anything. I was so good at covering my body with a lot of layered clothing, that nobody could tell right away. And I can tell a difference in how my body feels when my weight goes up and down. Being 51 years old now, lots of things hurt more when I go up the scale and they hurt less when I come back down. Some things always hurt (like my feet from my stand-up job and my lower back from all the driving I do) but it sure is nice when they hurt less!
My task today, as I repeat Day 11, is to become aware of the difference between (1) true stomach-rumbling hunger, (2) eating a meal but still wanting more a/k/a "desire", and (3) a strong urge to eat something accompanied by a yearning sensation in my body, which is craving. Dr. Beck says I should rate on a scale of 1-10 the strength of the actual physical hunger I am feeling before, during, right after and 20 minutes after eating. Before breakfast today, my hunger was about an 8. I was really empty and had just done a workout. Midway through eating, it was probably a 4 and immediately after it was about a 1. Trying to assess it right now, about 1/2 hour after the meal, I was just tempted to say it was still a 1. But I realize it isn't. I'm not really hungry anymore but guess I don't know what it feels like to be "okay" instead of "full" or "stuffed". I could eat more and I wouldn't mind eating more, but I don't need to eat more, and at this very second I don't want to eat more. That could change in 10 minutes though, right? That's how we all got fat. So that's what I'm going to work on today.
You ladies have a great day. Good luck with all of your diets. I'm just curious, are any of you posting at other diet subforum on 3FC as well as here? I spend a lot of time on the South Beach subforum and it gives me great support for staying on plan.
Have a good one!
06-18-2007, 02:57 PM
Liannie, great points about recognizing your hunger levels. It is most difficult for me to tell the difference between mild hunger and desire also. That's great people are already starting to comment on your weight loss!
I forgot to mention earlier that today I am wearing a pair of pants I haven't worn since my first trimester of pregnancy! I tried them on a month ago and they were way too tight, although I did get them buttoned. I'm very excited about it (and of course want to try on all of my clothes now) and hope it means I'm down another pound or so, but I'm going to try to hold off on the scale for a few days. I don't think anyone else will notice my weight loss for a while, though...my weight loss happens all over, with my face last (we are a family of chubby faces lol).
06-19-2007, 02:04 AM
what fun to get into pants you had prevously couldn't. yeah..I am even finding some of the my pants looser. not ready to go down a size, but soon.
I also am finding dealing with hunger very important. I have learned to tolerate being hungry and it truly does come and go during the day and night. I used to use hunger to justifiy eating even after I had a ton of other foods to cope with emotional stuff. The counting of calories is making me select more nurtitious and less caloric foods. I had one cookie which was 65 cals-I ate is soo slowly and really thought this is not worth 65 cals. My true hunger is so messed up after years of obesity. If busy I can go most of the day without eating, I make myself eat to not to get too depleted. It is nighttime that hunger, reward, craving gets all confused. When my calorie alottment is met, I stop. I really don't feel full, but if I don't stop I will not lose weight.
By counting and recording the cals I know what a "normal" eater does eat, But it will be a long time before I trust myself eat in moderation intuitivley. I know that processed carbs, sugar ect make mefeel very hungry and crave more.
I really blew it yesterday-even after I wrote here, we went to see a play and then came home and had wine, wine, wine -But have been very on target today.
keep sharing, I find it all helpful and thoughtful.
06-19-2007, 11:21 AM
Good Morning All,
Hi Stacy, and Welcome Back! Great job on a Vacation Without Weight Gain! That's a real accomplishment!
Karina, congrats on getting into the old pants! Isn't it a great feeling? The Incredible Shrinking Buttocks! :) Woohoo!
And I agree with you Sue, about counting and recording calories. It *does* make you a more thoughtful eater! There have been scientific studies that showed the simple act of keeping a food diary causes weight loss because you start thinking about it.
A couple days after one of my typical "eat whatever I want" weekends recently, I went back and put down everything I could remember into Fitday. Get this: 2951 calories on Saturday when I ate at home, and 4156 calories on Sunday when I went out for a wine-soaked dinner at a tapas restaurant with a couple of binge buddies. That's over 7000 calories in 2 days! And that was my normal eating pattern: 3-1/2 days worth of food crammed into 2 days with NO exercise to offset them. No wonder I'm fat! And this is how I ate day after day, then was surprised to find 30 lbs hanging off my haunches. Granted, the 4000 calorie day was an exception because we stayed at the restaurant talking and drinking sangria for like 3 hours--but that NEVER would have happened if I had been recording all along. I would not have allowed myself to eat that much if it had been mindful instead of mindless. So you're right on target there. I don't trust myself to eat intuitively in moderation either, not for a long time. Maybe never.
Anyway, yesterday's lesson went well. I noticed when I was hungry and definitely knew when I was craving or simply desiring more food. I think I'm going to do that lesson again today and tomorrow. I want to get it right before I go on to really tackle the cravings. Those evening cravings are so much my undoing! I caved in last night with half a protein bar and a big mug of herbal tea--much better than the ice cream I used to have--but I want to develop the skills I need to squelch them completely.
I hope you all have a great day!
And yes, I agree we need a new thread....Want to start one on July 1? (To someone who asked if they could find us. Yes, we'll be in the same place.)
06-19-2007, 01:59 PM
Lianne, I have spent years having such binging events. I put on 180 lbs after started having wine with our meals. Just what I did not need-more late evening calories and less awareness of the volumn of food I am eating at night. Then our lot of activities were around fine wines, foods, and resturantes. Been slowly re-educating us. Luckly my husband has been supportive to increase of veggies and fruit and a big reduction of alcohol.
this changing of habits takes alot of committment. I know that genes do play a part-both of my older brothers are +300 lbs. My husband put on 25 extra lbs with the increase of food and alcohol. He has already lost about 15 lbs of the gain. I put on 180 and have lost 42.
mindfulliness is such tough thing for me in all areas of my life-my crazied mind wants to focus on many petty feeling or thoughts verus eating slowly, enjoying the moment and appreciating what I do have.
success to all
06-19-2007, 02:06 PM
Just checking in! I have a stress-filled 24 hours ahead of me, but I will try not to overeat. I am defending my dissertation tomorrow at 10, so hopefully I'll have my Ph.D. by this time tomorrow! I'm still finishing up my presentation slides, and then tonight my husband's work is throwing him a surprise going away party. I hope I'm not up really late practicing my talk because of it, but it's a really nice thing for him. We're eating at a restaurant tonight (big overeating trigger for me), but luckily it is seafood, so I think I'll be able to find some healthy choices. I'm on the day where we don't eat everything on our plates, so I think that will be helpful, too.
Sue, I completely agree with your post--I feel the same way. Daytime is not a problem for me, and I don't really mind being hungry even, but it's like a switch is turned on after dinner. I just want to eat, and I feel like I'm really hungry. there are some desserts in the volumetrics book I'm going to try, like grilled banana with a few chocolate chips melted into a slit in the banana. It says to include a little frozen yogurt, but I think just a chocolately banana would be yummy! There is also a recipe for a cup of strawberries...add a little sugar and drizzle with balsamic vinegar and chill for 1 hour. You can't taste the vinegar, but it makes the strawberries very sweet tasting. the whole cup has 55 calories.
Liannie, I will have to try that Fitday log. Good for you working on your evening cravings and changing them for the better. Maybe soon you can just switch to the herbal tea and leave it at that!
I'm nervous about the weigh-in tomorrow. I feel like the weekend and lack of exercise will equal no weight lost. We'll see, though...
06-19-2007, 02:11 PM
Sue, I also have a weakness for wine in the evening. I'm trying to cut back now, but it's not easy! After 9 months of pregnancy and 9 months of breastfeeding, I have been enjoying the spirits a little too much lately! I think it's in part because I want to start trying for another baby in October and know I won't be able to drink for a long time, but I also think it so quickly moves from 1 glass twice a week to 2 glasses several times a week. Just like food, it's something we really have to keep an eye on!
06-19-2007, 05:52 PM
Karina, may I ask what you wrote your dissertation on? Good luck with the next 24 hours Dr. Karina ;) Myself I'm a lifelong student. Started out with Business, went to Graphic Arts, and now Kinesiology. I don't think think I'll ever make it to the doctorate level!
Lianne, I've done the same thing where I'll go back and record a "bad" day and think "oh my god, how is that possible?!" It's crazy to think that we ate like that every day before.
sue, I know what you mean about the cookie not being worth it. We have donut holes in the house all the time (for the dog's medication, he gets two a day with a liquid medicine shot in them...) and any time I'm tempted to put one in my mouth I have to think that it's one bite for 50 calories. Sooo not worth it.
Things are going pretty good for me. I've gotten up to day 26 but I'm going to go back and reread some of the book, make sure I'm still doing everything before I go any further. The scale also said 178 this morning! How crazy is that, 10 pounds gone in under a month!
06-20-2007, 12:22 AM
karina-what a feat to being a doctoral candidate.-best wishes for your presentation.!!
Stacy all your hard work has paid off at the scales-yup 10 pound in a month is great. Glad things are going well for you.
Lianne-hang in there-it was brave of you to record food for the past week end. What activities work for you to ignore cravings?-
This has been a tough craving day for me-no reason for it other than it just is. Sometimes I tire of the routine of dieting-recording, measuring, prerecording, and eating non-sweet foods and forgoing other high cal but favorite foods. I have weathered it ok-could have done better, but could have been worse. I find dieting and making most of our food ( to control the fat)at time tiresome and boring.
thanks for letting me whine- There is the an over indulgent little girl who wants to take over while the older arthritic gal is working hard to keep her in check.-humm i really do sound crazy. I know I am lucky and why I am perserverating and whining about food is a mystery.
06-20-2007, 01:33 AM
Good Evening Ladies,
Just checking in for the evening and confessing to have binged on granola tonight. Not really "binged", like ate a gallon of it, but ate way more than I should have (which was NONE) and then didnt stop when I realized I was doing wrong. I just felt driven to keep eating, first plain, then with some sugar free pudding, then in a bowl with milk. I bought the granola to have in the morning as my first non Phase 1 South Beach food. Now I have heartburn and I dont want anymore. WHY DO I DO THIS?
Anyway, I guess we're all perseverating about food, Sue. It has taken over our lives now that we're trying to change our crazy relationships with it. And go ahead and whine, it IS a lot of work and recording and measuring and planning to do this. It gives me extra stress just keeping up with it all, as well as the other million things I have to do in a day. But "OH WELL", like Dr. Beck says. Let's just do it, right?
Hey Dr. Karina! Congrats on the PhD. What hard work! I hope you've gotten through everything with flying colors by the time we hear back from you.
Stacy, you go girl! 10 lbs in less than a month would have me throwing a party. I just bought my 5 lb. gift today. Are you going to buy yourself something special for this great accomplishment?
Well, I'd better go to bed. I have 12 hours shifts at work on Wed. and Thurs. of this week so I should try to bank some sleep.
Thanks for being there, ladies! I'll holler back at ya tomorrow.
06-21-2007, 01:56 AM
Hi Folks, happy to join, haven't even read the thread yet. :-)
But I have a lot of exerience with CBT, and the work of Judith Beck's over many years, and just got the book last week, and am working through it. Its truly an amazing book.
I have made the commitment to work through the principles from book for the rest of 2007. Just keep going back and reviewing, and working it over and over. Anyway, things have started well.
I think its a great idea to have an Online Support Group for the Beck Diet Solution. Too bad we couldn't have our own Forum, so we could have different threads for each day and topic? That would be rule....
06-21-2007, 02:32 AM
Ugh....just a quick pop in to share my revelations of the evenings. I'm soooo over sugar. My husband started working on my birthday cake and of course I started snacking on extra pieces and frosting. And I feel absolutely horrible. I got an almost instant headache and my stomach started hurting. We agreed that we'll be taking pictures and a forkful or two then throwing it it. It's the thought that counts right?
I guess I need to review some of the book huh. She gives us all these tools and we just ignore them. *Sigh*
06-21-2007, 03:40 AM
ok, I read the thread.
I am part way through the Beck program already.
I just wanted to mention to everyone, that the CBT behind the Beck book is extremely powerful and well-tested. Its not some type of "folk-wisdom" or psychobabble. All of those exercises she is giving come from science based CBT research.
The challenge for folks is actually figuring out how to do it from a book. That is not easy. So if you can get with a real, trained CBT expert for a while, I would recommend that.
I have been fortunate enough to have done a lot of CBT work and training for many years, and I can see what Judith Beck is saying in this book.
She is really one of the worlds top experts in CBT, and trains professionals in CBT. Her technical books are excellent.
Anyway, in my view, pretty much everything we need is in that book. Except, as she says, for those with eating disorders. That level of difficulty needs some professional work. They do CBT for eating disorders. If you have something serious like that, please, get some pro help in person.
Anyway, as I said, I am going to do the Beck CBT diet thing for AT LEAST the rest of 2007. I copied the book for myself, and have a copy with me, so I can make notes.
I am also condensing all of the key info from the book onto a double-sided paper to keep in my wallet. That is going to be very cool, but will take a while.
The Beck Solution is extremely powerful stuff. The challenge is not having someone like Beck to lead a group in person, over a long period of time. But, she is doing some training now, so there will be people to go to at some point.
That being said, The Beck Institute does referrals, and if you could find a CBT therapist in your city, there is a good chance they could help us with the Beck Diet program. I am looking one up now,
Find a Certified Cognitive Therapist
but unless you have good insurance, that stuff ain't cheap. But even 10 sessions in person makes all the difference.
Like I said, I am fortunate to have had a ton of CBT work over the years. It changed my life. I can say this, I know that this book has the tools to manage one's weight.
The challenge is getting ourselves to follow through on all the details. Its like CBT, truly, one needs to be trained in person first, to get the best results, and learn how to do it. I compare it to a musical instrument...is it a good idea to teach yourself the violin from a book?
Anyway, the Beck Diet book is probably the best book out there that gets into the psychology of all of it, and does it in a science based way.
I have read all of her "dads" books, Dr. Aaron Beck, and let me tell you something, that guy is one smart cookie. His technical books are terrific. Also his book The Integrative Power of Cognitive Therapy is great. (technical book). But he also has more basic books for the general reader.
I just wanted to put it out there that the Beck book is based on solid science, and literally hundreds of studies for CBT.
You will see the Beck Institute now do many studies on CBT for weight-loss, and they will improve the methods over time.
But seriously, there are about 100 fantastic tools in that book we can all use today.
The Anti-craving techniques are extremely powerful, but the catch is that its hard to learn that stuff from a book. I feel like I "get it" but I can see how others might not. But it takes time...and persistence. That is why I am giving it until the end of 2007, at least.
Just watch, in the next few years, everyone in the diet industry is going to steal the Beck CBT ideas for weightloss, and distort and wreck them in the process!
that's my "Fortune Telling" for the night. (page 195 in the book)
06-21-2007, 09:47 PM
I passed! I'm now Dr. Karina! :D Thanks everyone for your encouragement.
Stacy, I agree it's hard to pick one subject when so many are interesting! My dissertation was on how work characteristics (like autonomy, amount of conflict, supervisory roles, etc.) impact women's lives. Anyway, I totally know what you're saying about our bodies accepting changes faster than we realize it...I ate what normally would have been a fairly filling meal of Indian food last night, but I didn't just feel full, I felt like my stomach was going to burst! I was so uncomfortable, it definitely made me realize it's just not healthy to eat like that.
Liannie, we all have our moments of weakness. It's just important that we don't let them get us down to the point where it turns into something worse! Sounds like you are getting back in control. Hang in there!
Sue, can you make multiple meals at once so you don't have to do it every day? Maybe make several on Sunday and freeze? I know everything is tedious now, but I think it will become a matter of routine after a while, something we don't have to think about. You know, Dr. Beck's comparison to brushing our teeth--we don't even think about it, just do it.
Welcome, CBT! I have found this support group to be very helpful, and I hope you do too!
As for me, I was down a pound on Wed., but I have done so poorly the past 2 days, I'm sure it's probably gone back up. I will say that I did not do as poorly as I would have before the diet, but I've got to get back in control. My portions were just too big. At least now I will have some time and energy to focus on doing this right!
06-21-2007, 11:56 PM
In my desperate, funk last night, I somehow came across Beck's books, and I ordered the Diet Solution and one other of hers. I've been trying to get what was once a small amount of weight off for 10 years. Now I'm 180, and I'm OK, at 150ish, but my best weight is at 135-138.
I'm like that mythological character....the one who has to push the huge boulder up the hill, and then every night it rolls down, and he has to push it back up the hill the next day--for eternity.
I tried OA faithfully for 6 months + a million other things you don't even want to hear about. I KNOW how to eat, I know a couple of diets that work for me, it's mostly just getting past the first hump and then not letting my compulsive eating jump in again. And if I cheat, then I get back into not being able to move past the first hump again, and I waste months being there.
I know we all have unbelievable power and strength and light inside of us; it's just learning how to find that again.
Do you have suggestions for the next week while I'm waiting for the books? I wrote out the list of 8 things. I was already convinced about writing out my meal plan the night before and making sure I have the stuff ready. I like the idea of "no choice" as a mantra as far as not veering off of the plan. I can do all that. Any other things that have been super key for you? (I've read thru most of the thread....will read it one more time) I'm not in a place financially where I can find a counselor at the moment....
06-22-2007, 01:29 AM
There's nothing really you have to do to "prepare." In fact you don't even start your food plan until two weeks into the program. She talks you through choosing plans and if you're already writing stuff out you're waaay ahead of program! My advice would be to just be concious of what you're eating and doing now so you an see how it changes as you start the program. You could also start thinking about the advantages or reasons for losing weight. That's I believe the first task in the book and gave me some trouble. Also, hang out and get to know us! We're a pretty active group so you'll always have someone to talk to!
06-22-2007, 03:50 AM
welcome to join our discussion girlythin. CBT BDS I agree that there a sense of realness to the book versus the hype of many others-Core changes take a long time. Glad for both the book and this link.
Karina-Congradulation on being a PHD. that is terrific.
Liannie-hope your 12 hr shifts were not too bad-I have worked a 10 hr as a staffer in hospital- never 12 hrs.
thanks for the support as I go through this periodic temper tandrum about changing my eating habits. I can not decide if outside events make me crabby and self induglent or if may be the withdrawal from food addiction itself makes me crabby and discontent following a food plan. When I go through this angry, short temper period all I want to do is to use food to calm and reward. Like learning to being hunger, I am slowly learning that I can be crabby and not eat. I really am embarassed how irksome I feel the smallest problem can be. The whole things feels very childish, yet controlling of me for a couple of days. I now have finally stared to feel a much greater sense of internal calm. I know that steps in books will now be easier. even just reading the card on why I want to lose weight did helped with "mindless eating" Eating some of the old standard sized portions of treats of last year seems way too much and over indulgent.
I am still working on my schedule -my biggest problem is staying up too late at night. I love being alone and getting on the internet. -but makes for a groggy morning and not doing some meditation and getting swimming done timely.
good changes to all
06-22-2007, 11:58 AM
2 sections/chapters have also been very important for me: I think the sections on recognizing hunger are key. when I want to eat something, I now stop and think, am I hungry or just wanting to eat? How hungry am I, really? Sometimes I really want just a little something at night, like last night, and I'm just sure I can't make it all evening. I'll say: my hunger is only about a 2-3 now, I'll wait an hour and see what happens. Usually, I don't end up eating. It's part of being aware of what I'm doing and what I truly need vs. want. I've also learned that being hungry isn't that big of a deal, and hunger passes quickly if you don't give in.
I also like one of the intro chapters that talks about fairness. when I see people eating things that I want to eat, like at a party, I feel like it's unfair and I want to eat it, too. Dr. Beck mentions that thin people do restrict their eating, I'm just not seeing them do it.
One other thing you could start on is not eating standing up. For me this is key...no more samples at Sam's Club, no more bites of my daughter's snacks/meals, etc. We easily forget to factor those little bites into our diets, and yet they can have big calorie counts!
06-22-2007, 01:38 PM
Welcome girlythin and CBT!
It's great to have new friends here. The more energy we create for this task, the better for all of us.
As for suggestions on what to do while waiting for the book (I continued to eat like a trucker so don't follow my example!), I really like the one about eating sitting down. That is huge. The mindless munching gets us every time.
Also, I think if you start getting 8 glasses of water a daily and 5 daily servings of fruits and vegetables, then you will have a body that is fully hydrated and with enough fiber to be hungry on a reasonable basis. Once you've done that, you can start to watch for what are your true signals of hunger (not mistaken signals that really mean thirst or lack of intestinal fullness). If you rate your actual physical hunger on a scale of 0-10 when you find yourself wanting to eat, you might start to notice the difference between real "hungry-because-my-body-needs-food-to-live" or "hungry-because-my-mind-wants-fuel-for-its-addiction." That's my battle anyway.
But more from me later....I'm running out the door. Errands then work. I overslept!
06-23-2007, 03:34 PM
This is my first time posting here. I bought the Beck Diet Solution book two days ago! Stumbled upon it at Borders!! Since then, I have been looking for a message board to discuss it. I am thrilled about this book because I believe I have gained several pounds over the last two years due to emotional eating. Yes, I know how to lose weight, but I turn to food when I'm angry, offended, depressed, and bored. That is why I was so excited to find this book!!
06-23-2007, 04:23 PM
....for the warm welcome and for the suggestions to get me started.
I actually decided I couldn't wait for Amazon, so I went and bought it. The copies at my library were already reserved. (I'm rationalizing spending the $ in case you didn't catch that)
So far, wow. I'm starting to feel hopeful that this might be my answer, at long last. I have honestly felt at many, many times that losing was hopeless, so it feels great to have a glimmer of hope.
And I think the tools are great lifeskills to have.
And to think that, as said on page 13, that I
..can control my eating if I plan in advance and practice...
That will be a miracle.
06-23-2007, 08:53 PM
Welcome Ava, and Good Saturday to you Girliethin!
Girlie, I also bought 2 copies of the book, one for me and one for my best friend. Maybe you can give the Amazon copy to a diet buddy when it comes. It's nice to have someone to do the steps along with you. This group gets a little quiet sometimes.
Ava, isn't it funny how we all seem to know "how to lose" weight? How we can summon up enough gumption to deprive ourselves for some specified period of weeks or months, only to gradually plump back up when we slide back into our old ways? That's why the book and this group are SO essential.
And, as the book says, getting over the "its not fair" mentality about "having to plan in advance and practice" when others can just go ambling along through life eating intuitively and be naturally thin--that's essential too. That is what I need to really get my mind around this time: the fact that I will need to be a mindful eater who plans and logs and counts calories the majority of days for the rest of my natural life. The fact that I can never go for an extended period eating whatever suits me because I'm just not made like that. That's not me. So "OH WELL", like the book says. I'm gonna live with it.
I'm really glad I found my way back to the South Beach way of eating again though too because I am a raging carb-aholic with uncontrollable cravings for more and more and more if I eat processed carbs. I hope you ladies find the key for yourselves too because that makes it so much easier.
Are you both starting on Day 1 now? Stop back by and post your reasons. It will help us all to restate them every now and then.
06-24-2007, 09:51 AM
I did days 1-3. I so get the raging carb thing. One great thing about having tried and failed many times is that I know what diets work best for my body. I had grown to believe that there is no one diet for everyone, too, so I was impressed when Dr. Beck also stated this. Never thought I'd hear a health practitioner say that! It's refreshing.
My advantages are long, but I ranked them, so if anyone gets bored, the most important are first.
1. It will feel great to be focused on my goal and achieving it. (I originally wrote this that I'll be out of the **** of the "I want to be thin/diet---eat/eat/eat---Oh, I don't want to be fat---eat/eat/eat" and of never being able to get off this track.)
2. I'll feel more in control.
3. I'll be in better health.
4. My body will feel better (I have wheat sensitivity, yet I still eat wheat b/c of my lack of willpower--this means really bad symptoms that I ignore b/c I want to eat what I want to eat)
5. I can live into my older years healthfully.
6. I'll have more energy for a fuller life.
7. I'll look better/prettier.
8. I'll feel powerful, competent, and proud of me.
9. I'll live longer.
10.I will feel comfortable in a sexual relationship.
11.I'll feel so proud to be in 8s or even 10s.
12.I'll look a lot younger.
13. I'll be able to focus on other goals.
14.I'll have more confidence.
15. I'll save A LOT of $.
16. I'll be able to bend down, twist, sit down, and move better.
17. I'll do more things, like go to the beach, wear a bathing suit, and jacuzzi at hotels.
18. I'll look great in my clothes.
19. I'll be happier when I look in the mirror.
20. I'll be more attractive to others.
06-24-2007, 04:14 PM
Good to read your list of reasons,. I like the wording of the first one of feeling the success of focusing and achieving a goal. It is very postive versus beating myself up for past mistakes. I will get re-motivated-I am on a self created plateau. Last week I was fighting very strong emotional needs to over eat, now have just finished a very fun, over indulgent 4 day visit with friends. I am amazed how some times friends can kind of like be food pushers by bring "low" calorie candies and baked goods. Like most of us any processed carb is may be the one for me to start the next binge. The good new is that I did not gain, but really want to get losing again since I want to achieve a 150 lb total loss. Like you said Liannie, I don't want to return to the pattern of losing that gumption and put the 40 lbs loss back on. so it is back to the book and repeating the beginning chapters and doing the exercises and recording my food.
success to all
06-25-2007, 11:26 AM
Sorry I was MIA this weekend, just got busy and avoided the computer (I have to do all these revisions to my dissertation--yuck). Anyway, welcome Ava, and that's great news about your weightloss, CBT BDS! Don't get discouraged when your weight loss starts to slow down, as it probably will soon. that is the issue I'm dealing with right now.
Sue, I know how hard it is to turn stuff down when you have friends around and just want to have a good time. I think it's wonderful that you didn't gain any, and now you can go back to losing!
I didn't have a great weekend diet-wise (friends threw me a party for passing my defense, along with a cake--I had a piece but scraped the icing off). I was scared to weigh this morning, but my official weekly weigh-in isn't until Wednesday anyway. I am committed to refocusing this week. I planned my meals out for the week last night, and I already got my exercise in for the day this morning. I finally found out the date of my 10-year high school reunion...September 29. So, even though I'm trying to focus on every 5 lbs, I definitely have that in the back of my mind. In any other situation, I'd be fine with losing 5 lbs a month or even more slowly, but I really want to kick it in gear and lose closer to 10lbs a month over the next 3 months. That is on the high end of what you are supposed to lose on a diet (1-2 lbs a week), so what do you all think? Is this an okay goal?
06-25-2007, 02:04 PM
Good Morning Everyone!
I'm rushing around and will post more later but I wanted to say hello to all and to acknowledge your posts. I kinda fell off the wagon yesterday but I'm back on today. I've been working so much, I haven't done the Beck exercises faithfully so this is a week of renewing all good new habits.
My new weigh-in day is Sunday, and I lost another lb. Six pounds since June 1. Not bad! :)
06-25-2007, 02:09 PM
Finished the day of sitting down while eating. I was thinking this will be SOOOO easy, and I NEVER eat while standing up, but munched twice while preparing food unconsciously (OK, just celery one of the times, but still) and then I realized that for me, eating in the car is going to go in the same category. I'm sitting, but I'm not focused on my food and having it spread in front of me. It might as well be the same mindless eating as standing up. So it wasn't as easy as I thought.
I also am finding that I'm trying to do more than the book, but I'm not achieving the other goals that I set, so think I"m just going to follow the book as is. Except for I'm still feeling like I want to start "the diet" earlier than 2 weeks. I finally decided on my two diets which feels like a load off.
Karina--for what my opinion is worth as a newbie here, 2.5 pounds per week seems like a lot to me. I know it would be possible, but are you going to be cutting your meals so much that you slow your metabolism, or so that you do it for a while but then binge b/c you cut your food so much? You know how fast you lose, so maybe it's not unreasonable...
You were saying going from 5 pounds a month as your vision to 10 pounds a month. How about the high end of "normal" and shooting for the 8? How would that feel as a goal, and then if you do the 10, then even better? That would be roughly 25 pounds, and would put you in the 150s....with exercise you'd look even thinner.
So I'm just realizing you got your PhD and you're only coming up on 28? Da*n! That is awesome. I didn't even start my Master's till 32. Good on ya!
06-25-2007, 04:53 PM
Hi everyone, I just want to reiterate to everyone to please do the Beck Solution step by step, day by day, slowly and patiently as outlined in the book. That is a part of CBT as well.
When we SLOW DOWN a process, we are retraining our brain, and our responses. So we need to break down each tiny step, and practice it, and this "rewires" parts of our brain.
If we just blastover everything, then the internal changes are not going to occur.
So again, don't do what I am doing! The one thing helping me is that I am very familiar with some of the CBT stuff. BUT, I am going to go back and carefully, REPEAT REPEAT REPEAT each problem step.
So if you can, just be patient, and take the long view. Isolate each day, each process, and just work on that, and move onto the next one the next day. Over weeks and months changes will start to occur.
We are dealing with longterm Cognitive, Emotive, and Behavioral change. This takes persistence, stretching over a long period of time.
So just like when you learn how to do a CBT Thought Record from a terrific CBT book like "Mind Over Mood", you isolate and practice each step until you get it down pat. If we just gloss over areas, it does not work properly.
I hate to be a hypocrite, but I do have my own Rationalizations!
But seriously, I am going to go back, and do each step, carefully, over and over, for the rest of 2007. Its not that hard, maybe 15 minutes a day of total Beck Solution work once I get through it. Even if it was more 30 minutes a day for the rest of 2007, its more than worth it.
The only excuse that has anything to it, is that "it takes too much time". Well, that is erronenous as well. As I lose weight, I get much more energy, so I am far more productive, and even sleep a bit less naturally.
Also, if I can take 2007 to get my weight back on track, and then keep it there with the Beck Checklist for years to come, then I will likely add some great years to my life.
So there is literally no excuse to not following this program each day, for just 15-30 min a day, for the rest of 2007. In 2008 I will re-evaluate.
06-25-2007, 09:55 PM
girlythin, I wasn't planning on trying to lose more than 2 lbs per week, which I guess averages to about 9lbs a month, give or take a little. While I'd love to lose 30lbs, hey, right now I'd be thrilled with 20! We'll see what happens. More importantly, I don't want any weight to come back on this time. I don't think it will, though; my other weight loss attempts were too crazy to maintain!
Thanks for your thoughts on it! By the way, I also was so surprised at how much I was eating standing up--who knew? I definitely think this plan is helping teach us to be more conscious of our choices.
06-26-2007, 02:14 AM
really enjoy everyone postings. CBT BDA- I ordered you book suggestion thur out local library. Sound great as moods and over eating are inter-connected for me.
Karina don't have any adivice about the rate of loss. Everyone body is so different, but even my own body will lose a lot then plateau for awhile and then out of the blue i'll lose more. I have done that posting on fitday where they say how many calories you need to mainitain your current weight and exercise level, then deduct how many calories should give me my loss per week. I never found a close correlation between the intake calories, the deficit and the rate of loss. I really understand desire for speed. I just lost a job due to my obesity. Work I would like to do and have done well in the past, but the impression by everyone is that they would like someone who is "thinner". (even through there is no medical insurance with the position.)
girlythin-what 2 diets are you looking at-if you don't mind saying. I am only doing calories counting- tried so many others and like the flexability of counting calories for occasional days I eat "treats". Still really like your first reason to lose weight about feel sucsessful being working toward a goal. Some of my "wants" are soo far in the future. That goal helps me feel successful even if I have 150lb left to lose.
Liannie- yeah!!! on your six pound loss -you were concern about some tough evening outs. Good for you.
What have you guys done about getting coaches? I have a hard time with finding someone who wants to do this- Some would love to show me how to do it, because only the weak and undiscipline are that overweight. Other are over weight and are not ready to help me lose weight. Others are soo busy with work and family. My current one does not feel comfortable with the whole thing. She is trying but really at a loss.
thanks for reading and writing
06-26-2007, 01:18 PM
Liannie, good for you losing a pound even though your exercise fell through! Think how much more you will be able to accomplish with regular exercise!
Sue, you are right, I don't know how I'll lose. There has only been one time I have lost all the weight I wanted to, and it basically involved eating 800 cals and running 3 miles every day. I looked great, but it didn't last long, as you can imagine! At that rate, I was losing 20lbs a month for a few months. There have been a few other times in my life where I've dropped about 20lbs in a month, but it has always quickly come back on. I hate that you lost a job based on your size! I guess that is one thing the EEOC doesn't cover. Is it a job you want to do again once you lose more weight? I hope you don't let the amount you have left to lose discourage you. Maybe it would be helpful for you to view weight loss as I viewed grad school. I was looking at 5 plus years as a grad student, which I wasn't overly thrilled about. I decided that in 5 years, I was going to be 28 anyway, so why not be 28 with a good degree and a better paying job than I could have worked up to in 5 years? Sue, it may take you 2 years to lose that weight, but you are going to be 2 years older either way. I know you can do it--you've already done so well, it's amazing!
As far as coaches are concerned, I haven't had the best luck either. I wish my DH could do it, but he doesn't feel it's a big deal to splurge every once in a while (for example, he said the other night that we need a fry daddy--yeah, like I need a hole in the head!). My mother is the best person because she cares a lot and has a lot of helpful suggestions without being condescending, but she has never weighed over 125 at her highest, so I feel like she doesn't understand how challenging it can be at times. My sister has had (has?) an eating disorder and would love nothing more than to talk about dieting for hours on end, but I don't think its good for her. I think I treat you all in this group as my every day diet coaches, although I give my mom weekly updates. So, I am no help as far as finding a good coach goes!
Tomorrow is my weigh-in day. I did probably the best ever yesterday, and today is going well so far, too. I hope these 2 days more than make up for some of my poor choices last weekend. We'll see, though...
06-26-2007, 06:48 PM
Anti-Craving Exercise: The KFC Challenge.
I have had a problem with eating the KFC Deal, which comes around once a week. 2 pieces of chicken and fries, which appears to be about 900 Cal, so I’ll round it up to 1000 Cal.
So this week, instead of going and eating the KFC Deal, I went right by it at lunch, and looked at the menu, and stood there, and SNIFFED in the aroma, as a way to make myself CRAVE the KFC, but then to NOT give into the craving. I tried this a while back, but the first time I gave in and ate it!
But this time I went, and watched my Thoughts…they started to Rationalize…”hey, its Lunch, I can have it, just make it a meal, its not THAT many calories, etc” Its amazing how the Thoughts immediately try to get you to eat it. But I Responded back in my head, and walked away before I gave in. After I did some errands, I walked by again, and stood right in front, and pretended to look at the menu, the entire time monitoring and modifying my Thoughts. They started to CRAVE KFC again, but I Responded to them, and I then walked away.
So this was a great exercise. I showed myself that, yes, I CAN WALK AWAY from the KFC Meal Deal. Its about 100 Cal, and its all fat, fat fat, fat, salt salt, salt. If I want chicken, I can have GOOD chicken.
Once in a blue moon, I could have ONE piece of KFC, but not entire meal its just too much crap.
So that’s great, even if I walked away 50% of the time, that’s good. But I should be able to not eat the KFC Meal 90% of the time, and the other times, split it with someone, with ONE piece of greasy chicken. This way I allow myself to know that once in a blue moon, I can SHARE ONE piece of KFC. Of course, its better not NOT have it at all, and for me it’s a new Rule, to not eat the KFC Meal Deal anymore. But banning a food oftem makes me crave it more, so I will allow myself, once very rarely to have ONE piece, for the taste. But its better if I don’t have it.
When I am tempted and have a KFC Craving, I can use the Mindset and Behavior techniques from the Beck Diet Solution and CBT to simply walk away, and eat something else.
I just saved myself 1000 cals of fat, fat, fat. 1/3 of a pound. That is close to a solid HOUR of jogging, more than 2 hrs of solid walking!!
1 KFC meal = 1 hr of jogging.
Not worth it in the least.
(a KFC commerical just ran on TV...hey...its the KFC Meal Deal... the commericial triggers salivation...we are like Pavlov's dogs, and they are the Master. Well...not anymore)
06-26-2007, 07:44 PM
Good job CBT! You are THE MAN for being able to walk in, sniff the chicken and then leave it alone. I would have been wiping drool off my chin. I find it hard to "strengthen the resistance muscles" that Dr. Beck recommends we train ourselves to do. I have a really hard job a long way from home and I used to find my exhuasted self so many times pulling into a drive through like a lemming. It's been a big accomplishment for me just to steer the car away. For you to stand there and then walk out was HUGE! Good for you.
Karina, I wish you good tidings from the scale tomorrow. I too had great success once from 900 calories a day with 30 minutes of exercise every night. But just the same, the weight loss didn't stick because I didn't modify my behavior to ensure success post-diet. It bodes well that we are all following the book this time.
Sue, I don't have a coach per se. You are my coaches here at 3FC. I don't really discuss this with anyone else. My husband is a naturally thin person who is really ambivalent about food. If he craves something, he has it, but otherwise can go days without eating much at all. Most of my friends are fat and none of them are on diets, so they would be poor choices to say the least. Only you understand what's going on with me right now, so you're the best coaches possible.
Girly, you eat in the car too! I struggled with that lesson because I knew "eating sitting down" was supposed to be eating at a table. But I often don't have time for a sit down meal on the job so I do eat in the car. I havent found a way to get around it yet, even thought I know it's not good. Do you have any ideas?
As for me, today I concentrated on that very task: eating sitting down and savoring every bite. Tomorrow I will create a menu and stick to it, with no unplanned eating. That's a lesson I need to reinforce. I like flexibility about eating but I flexed myself into an Italian beef and a donut on Sunday, so I need to rein it in again.
Well, I'm getting drowsy here so I'll sign off. I took a pain pill for my bad back and my brain is beginning to float away....
06-26-2007, 09:52 PM
I feel so good because a friend and I actually went out and played TENNIS. I haven't played in 15 years. It felt so good to be running after the balls and being in the sunshine. Woohoo. So much better than food in front of the TV. I caught a glimmer of how I used to feel in my body.
I was going to use you guys as my coaches, too....I did search for a diet coach in this area w/no luck. I found life coaches but the ones I found were insanely expensive. Phone counseling. 3 or 4 hours was a $400 lump sum. It's great to be able to chat about the book and ask Qs here--better than someone who doesn't know about it or the real struggles, anyway.
Liannie, I don't see anything wrong with stopping and having a meal in your car. What I do is shove food in my mouth unconsciously while driving and listening to the radio. It is a huge habit. Are you driving and eating?
Today was day 4 for me: eating consciously. I only ate breakfast and 1/2 of lunch in this way. Then I ran out of time and shoved the rest of the food after I got back in my car (instead of just not eating it)
I can really see how eating mindfully, if it becomes second nature, would help with the quantity of food--it would just take too darned long to eat all that I have at that pace! And it gets kind of boring. Chew chew chew chew chew chew chew. Fork down. Breathe. chew chew chew chew chew chew chew. It really does take the edge off the compulsivity to eat that way.
Here's what my today realization is: That my lack of planning affects my ability to be healthy. I was supposed to be mindfully eating today, but since I didn't have all my work stuff prepared, I was rushing like a bat out of **** this morning, so I only had time to mindfully eat an apple and a cup of coffee. Then I was starving so at lunch I ate McDonalds. (since I didn't PLAN and PREPARE my food) I knew that I was going to be playing tennis today, but I didn't have any shorts that fit me, so that was some drama. I just ended up cutting off a pair of sweats--they looked cute.
Anyway, I need to start PLANNING. I have loved my spontaneous nature in the past, but I need to change. I have also loved my gusto in eating. I used to pride myself on how I could eat just like a guy, eat so much, and be so tiny. But I can't anymore. I have to let go of the idea that eating with gusto and in large quantities has anything to do with zest for life.
Liannie....congrats on the 6 pounds. I would kill to be 6 #s thinner right now.
thanks for letting me ramble....we'll see how cheery I am when I actually have to start following my diet!
06-26-2007, 09:59 PM
Having dieted for so many years, I've had the best luck with lower carb regimens. The last time I did weight watchers I didn't lose for a month, despite having white knuckled and followed the plan to the letter. I believe that I have had insulin issues, so low carb works best for me. I think WW is an awesome plan, though.
So I'm doing a healthy version of Atkins as my #1 choice, and my #2 is a plan called Fat Flush, which is a lower carb, calorie restricted plan created by a registered dietician. I really debated about if that one would be first because it's so, so healthy and I felt great on it, but I finally decided on Atkins 1st because it's a LOT easier to prep the food, and there are more eating out options.
For Atkins haters, Atkins is almost like South Beach in the stages after the first two weeks. Don't hate on me! :hug:
06-26-2007, 11:21 PM
that little KFC Anti-Craving Experiment I did today, I think was actually quite powerful.
I just adapted it from CBT, where you use "Exposure" to face down something you are avoiding, or fear. Its what people do with Phobias.
In this case, the "fear" is the idea that if we are in the presence of KFC Chicken, that we'll HAVE to eat it. That we can't stop ourselves.
That is the actual problem.
So it can be done in stages. A person could pick one of their most intense Cravings, and then PLAN it out in advance. One could start by going for a walk, and then during the walk, go to KFC, or McDonald's, and then go in, and look at everything, smell it, and deliberately TRIGGER the Craving, and then ride out the Craving WITHOUT giving in to it.
We'll then find out that we CAN stand NOT eating that food, even when its right in front of us.
Of course, a good trick would be the first few times, to do this with NO MONEY ON YOU. This way you can't eat it.
Once that is comfortable, then do it with money. Even go up to the counter, start to place the order, and then change your mind and walk out.
This type of thing works better in a mall setting, as its less obvious. I did the KFC Craving Exposure in a mall, and no one knows you are doing it. It just looks like you are browsing the menu.
If a person did this 1x a week, in a few months, we would learn we CAN RESIST by Choice. This is very powerful.
I am going to do some McDonalds Craving exposure on my next walk. (tip, when you go for walk, do NOT bring any money, or wallet! You can't eat then).
I am going to walk into McDonalds, as I have Cravings for McDonalds DoubleCheesburgers, as they are cheap and lets face it, they taste good, fat-salt-sweets, everything our body craves.
But I am going to go for a walk, no money on me, and walk into McDonalds, and just smell the DoubleCheeseburger, and deliberately TRIGGER the Craving. Then I am going to ride that Craving out, and use Responses to calm it down.
then later in the week, I will do it some more, with money on me.
You see, if we did this 2x a week, as a specific homework exercise like they do in CBT. In a few months, or much much sooner, we could have defeated the fear that we can't resist out Craving impulse. Of course we can.
Even a dog can learn to resist eating a steak off the table.
I don't think Judith Beck has this specific exercise in the Beck Diet Solution, but I think it should be in there. Maybe its too risky for people? But that's a good thing.
The core of the Cravings, is our fear that WE CAN'T STOP OURSELVES when we get the Craving, and that if we do "we can't stand not having it". Of course we can.
Its a type of response every child has, and also has to learn to manage.
So its just like Judith Beck says, we have to strengthen our Resistance muscle. And I am going to do it like this.
Resisting Cravings is very important, this can cut out masses of calories, from pizza pigouts, licorice bags, McDonalds meals, KFC chicken deals...
To be honest, it would also apply to drinking booze, and also smoking. A very similar pattern. People feel and believe they CAN'T STAND IT, if they don't have it. Well, what if they found out they CAN stand it, when they don't have it? It might feel uncomfortable, or even really bad for a while, but over time, we can retrain ourselves to Resist the Craving, by using the Mindset and Behavioral techniques in the book. (that is the key, to do the things she says in the book, while you are doing the technique).
So I am going to do this on the McDonalds Doublecheeseburger, and McDonalds in general. Just prove to myself I can go in there, Trigger a Craving, and ride it out until is start to dissipate, walk away.
That is possible, no question.
(how many are Craving McDonalds now just from hearing about it?)
06-27-2007, 02:41 AM
CBT, great job on resisting the KFC! That is a really good exercise, actually. I really struggle with fast food and mexican (I live in San Diego, there's an endless supply of tacos and burritos on every corner). I use to find myself pulling into the drivethrough without even realizing it, sometimes 5 days a week! Just driving past has been a huge accomplishment for me!
girlythin, no hating here! If you find something that works, more power to you. How strict is Atkins? Like is it zero carbs? May be hard to believe but I never tried it!
I too had thought about cutting out all eating in my truck, but I figured it just wasn't practical. I just stopped eating while driving. Now I wait until I'm home or I sit in a lot to eat. And no I'm not talking about fast food, it's usually sandwiches from the deli at the grocery store. We're addicted to those things.
I was lucky enough to be able to ask my husband to be my diet coach. He's going through the same thing as me so we're kind of each other's even though he's much better of a coach than I am!
06-27-2007, 01:43 PM
I am glad to hear that others are using this site as their coach. My thin DH love to over indulge. He loves good wines and fine food and burn it all off yet I have gained 180 lb since we were together. I think I am straining my friendship with my coach as I believe she feels unassured about what to say and feeling too much pressure. Lianne, I agree I am learning so much from everyone's solutions, tough times and successes.
CBT- love the anti craving exercises! I am in awe of your sucess. I can smell KFC from a block away. I have spent so much energy to avoid and remove certain foods, that I have not worked on direct confronting and "winning" over the craving. It is phobia that I will not control myself in some possible craving situations.
I am still working hard on the NO CHOICE lesson. The only reason fast foods are not a serous problem for me is the closest one is about 1 1/2 hrs. away. I have the hardest time with "luxury" food.-excellent tasting foods I rarely have and never buy.-champagne and fine wines, french cheeses, high end chocolates and pasteries. This is the stuff that our guests often bring or some of our friend serve at thier place. How do I know when I am ready to buy some fancy chocolate and let it sit on the counter and will ignore it?
girylthin-thanks for the diet info-I go between flexability and the lower carbs. I agree about carb problems and work at having mainly carbs with fiber versus processed foods. I have know many who were very successful on both Atkins and South Beach. Good Luck on your diet.
Karina I like the prospective of needing time to study and complete the course work of becoming a thin person. I did 3 yrs of graduate work for my career, now to do it for my health.
success to all
06-27-2007, 09:38 PM
The board is really busy these days! That's great! I am doing okay, did not get my exercise in today (daughter was sick and didn't go to daycare, but I probably could have squeezed it in during her nap). I will try to get it in tomorrow. I'm not very happy today, because I got on the scale and weighed 3 lbs more than last week! Seriously, I only did poorly on 2 meals last weekend! How did this happen? I eat between 1200 and 1500 cals a day, and I've been pretty strict. Ugh, I'm hoping part of it is just a daily fluctuation up, so I'll weigh every day for the next few to see what happens. I did my measurements (which I totally recommend to all of you), and I have lost 2 inches in my waist, so at least something is happening.
Anyway, as far as eating in the car goes, I'm glad I don't have to deal with that as I live in a small city and have no commute. The only thing I could suggest would be to pack sandwiches and allow yourself to only eat healthy food you've planned on in the car.
CBT BDS, good idea about the craving experiment. So far, I have been unable to tell if I'm having a craving vs. a desire to eat. I've never had a problem with wanting a certain type of food--I love all foods--, so what does a craving feel like to you?
Re: Atkins, I had a ton of success on it, but in the end, I just love bread too much to do it forever. Also, my cholesterol really shot up even though I was 20 lbs lighter. I think a healthier approach could be a good plan, if you don't mind the limitations. I am thinking about seriously cutting back on my carbs for a while, too--I think it really helps with the weight loss!
All this talk about fast food made me realize I haven't stepped foot in a fast food joint or even thought about fast food since starting to diet 3 weeks ago. I hope this means I'm getting back to the days where fast food isn't even an option for me! Even though the weight loss hasn't gone where I wanted it to this week, I know I've been eating a lot healthier.
Hope all of you are having a good week!
06-27-2007, 10:04 PM
Karina, sorry about the weight gain :( That doesn't make sense, but if you lost in inches, that's more important anyhow.
Stacy, Atkins starts at 20 net grams of carbs for 2 weeks which is low. It ends up being like a cup of veggies and 2 cups of lettuce per day (+ 1/2 avocado, 20 olives) an of course meat. But then it works up to an extra 5 grams of carb per day in 1 week increments. If it's done in moderation, it's extremely healthy. Most people's cholesterol actually goes down considerably b/c insulin has some connection to cholesterol and athlerosclerosis, but there is a portion of the population for whom it can go up.
A shout out to CBT, Sue, and Liannie..
Today and yesterday I've realized two things:
One--Working deeper on resistance to planning, I have a mental image of a tight lipped, school marm-loooking, over-planned, fussy woman scheduling everything. So extreme. I'm rethinking it into a woman who is successful achieving her goals, calm because she's organized and planned, and able to enjoy the moment because of the planning. And spontaneity is a lot more than food. I can still be spontaneous.
Two--I have felt powerful from eating in the past. (From when I played sports and was super fit and from when I was a kid and my parents were so pleased with my appetite) and I have an association with eating lots, with gusto, as being desirable. As passion for life. So I have to rethink that image, too. My image of small eaters as fussy, worried, frigid girls/women! No wonder I don't want to eat small portions..ha ha. I definitely need to rethink that one, too.
Have a good night.
06-28-2007, 12:12 AM
ok, I went and did a McDonalds Anti-Craving Exercise today, as I had been "grabbing" lost of their cheeseburgers, and mini-chickens, etc.
I went to the counter, and pretended to try to make up my mind, as people do, but I was trying to Trigger a Craving.
So I stood and stood, and nothing really happened. No Craving.
I then went and tried to trigger a chocalate craving, but no luck.
So I guess sometimes the body won't get triggered.
BUT, later on I went to get some Whole Grains at the grocery store, and I was quite hungry by then as I had not eaten for several hours...and WHAM. I started getting a craving, a serious one.
A Craving is an automatic desire to wolf food down, preferably the fattest, hi-cal food around.
I started looking at cheeses, and things of that nature, and feeling sad that "I don't get to eat this stuff".
Problem is, if I buy a bar of cheese, I will eat the entire thing that night.
So the Craving got very very strong in the store, but I was able to STOP myself by reading the Calories on the back of them. They are all about 1000 calories for what I would eat. So that is what saved me this time, reading the calories, and Responding to myself by saying..."I am losing weight, and this CRAVING is just my body wanting to put that weight back on. If I resist it, it will go away soon. If I buy this stuff, i will THROW IT OUT later tonight, so do you want to waste that money?" etc.
So instead I got some whole grains, some raw popcorn, and salsa (which has almost no cals), and I bought a dried Nacho Cheese package, for the popcorn, only 20 cals per serving.
So I got out of the Supermarket Craving, staring at ice cream, cheese, cookies, etc, etc.
So its important to shop when you are FULL.
Also, to Respond and Dispute the Cravings right on the spot. If its 1000 cals, that too much. Do that 3 times, that's one pound back on.
Also a great dietician told me that when you lose weight, about once a week you will go berserk and want to pigout. This is the body trying to get you to put weight back on. Those are the times you have to fight it, and not give in, then the body will drop the weight.
Tonight could have been one of those pigout nights, but I blocked it.
Instead, I bought a ton of Whole Grains, and pulled it off.
Any sweet cravings, and I will eat the sugar-free candies...
06-28-2007, 02:51 AM
Karina, are you about to start or on your period? I know my scale goes up a few pounds higher than normal during mine then it drops back down afterwards. I think it's just water retention, that's why I tend to weigh myself daily so I get use to the fluctuations.
So I have some big personal news I'd like to share with you ladies. I'm going back to school to get my B.S. in Kinesiology! I'm going to be a personal trainer! How cool is that right? The girl that was once 240 pounds and avoided gym class is all costs is going to make other people work out? I really think it will make me more personable with clients though, because it's like I've been in their shoes, not just some intimidating, muscle bound (usually cute) guy. Pretty exciting, I'm really looking forward to getting back to school too!
06-28-2007, 12:49 PM
Stacy, that's wonderful news! :carrot: Good for you! I agree that it will really help your clients out to know you were once in their shoes. I certainly would! Are you starting this coming fall?
Girlie, that is such a good point about the image of small eaters--I feel the same way and hadn't thought about it. That's definitely an image that needs to change! We just need to think of other ways than food to express our passion for life! :D
My daughter is still sick, so I'm home again with her. Poor thing. I find it so much harder to stick to my diet at home--I think I notice my hunger sooner and know there is a fridge full of food right around the corner. So far I've been able to resist. I hope we are all able to strengthen our resistance muscles today! I keep telling myself "NO CHOICE!"
06-28-2007, 03:11 PM
Morning to all
Stacy, I bet you'll make a great trainer- you will have so much more creditabilty as a person who has gone from overweight to healthy. Enjoy your studies-bet is a very focused science program.
Karina- sorry about the disappointment of the temporary weight gain. I am always surprised by the scales-losses after a bit of an indulgement and gains after days of adherence. It is a mystery. I just go for the general trend over a couple of weeks. -Agree that water retention can be a big part on any one day. A sick little one always tough-I would rather been the sick one than my kids.
Since all of our children are now out of the home, durling the past year I have made our food supply so healthy, no snack/proccessed foods, and honestly rather boring. I can hearing sugarly or starchy proccessed food calling to me at all times-so can't have any in the house. Even our bread is very heavy fiber filled stuff.-digestable cardboard. Fruit is the only easy to eat food. The thing that stop my day time overeating is bordom with the selection of foods. Then along comes the evening meal with wine and the volumn of food followed with later wanting a late night snack.-This snack is a craving in that if I schedule a 'healthy" snack I find that that it is boring and want something "good". That is when I have to record prior to eating anything, measure every bit of wine and food and focus on NO CHOICE when the quota ( 1600 calories for me) is reached. I can finally go to bed out a snack. I actually believed I slept better with an extra 400 calories in me at 11PM-plus it was personally rewarding for all of my hard work during the day. Also if I had it alone I did not have to share or be critized. I believed the old MacDonald's phrase of "you deserve a break today".-naturally that break had to be food. I still have not good about giving myself non-food rewards. It is been a struggle but I am gaining success with eliminating this unhealthy late night habit.
girlythin-related to your images of pre-planning. I have felt like it was doing homework and so rigid. Being a hearty and unfussy eater was a very good thing in our family. I understand the importance of the set plan, but I trying to figure out how to have some flexibilty for surprises in a day-friends drop in, invited out, can't face cottage cheese today ect.-yet keeping the important goal of not over indulging and triggering a couple hours/days binge.
cbt keep up the good work with conqueroring those food cravings. I'll need some of the tips when we visit family/friends living around such temptation.
Liannie- yo- how you doing?
06-28-2007, 06:38 PM
Food Log update:
just want to mention that I changed my mind and decided to start writing what I eat down. Part of the problem is I didn't want to use paper, paper is evil.
but finally it occurred to me to use a MS Excel spreadsheet.
I got a template from someone online to enter my weight in, and it puts it into a graph automatically, and that works great.
So I made another page to Log my Food intake, as well as exercise, in a format that makes sense to me, one line a day.
I am also making another Excel worksheet in the same file, which lists each of the Beck To-Do list behaviors, which is a checklist of 24 things. I am going to list them down one side of the sheet, with the dates going across the top of the sheet, and then I can just check off if I did each one each day.
(here is a link to the Beck Diet Solution To-Do-List)
Its important to write it down, otherwise its not as conscious. Now I can write down what I eat, log my weight, keep track of the Daily To-Do list, and link to my journal, all from the same Excel page. I think this way will work, and its easy.
06-28-2007, 11:28 PM
I just read the chapter on weight loss numbers....I feel so incredibly resistant when it said that 1/2 #/wk is OK. And the comment that in 3 years...blah blah. That is so discouraging. 3 years no way. I think she can say that because she only had 15#s to lose. (OK, I'm a little negative today; sorry)
I am starting week 2 tomorrow, day 8 in the book. Still haven't started my diet, mostly because of busyness. I think I'm going to start tomorrow b/c I just am getting fatter and fatter. My little weight chart below is not accurate...i'm prob 183 right now; up from 180 when I joined this board.
I'm scared that I'm not going to be able to do it.
If anyone is interested in being coaches for each other, let me know. We could schedule like 5 or 10 minutes once a week to talk by phone, and we could follow that one page in the book....it isn't that bad with the cheap plans now.
On the + side,
Stacy congrats...what an awesome field to go into!
Sue, I keep thinking of the good appetite thing more and more. Like my dad grew up with the poor German immigrant mentality, and eating whatever was available was the right thing to do, and with gratitude. Nearly all of my Dad's 11 sisters are/were overweight, too.
Here's to more lightbulb moments in all of our lives to help us get to where we're goin...
06-29-2007, 12:26 AM
I just want throw my 2 cents into the weight-loss speed.
For example, I cut out all my junk foods, about 1000K a day, and lost 5 lbs in just over a week.
Then, for 5 days, I appear to have not lost an ounce, even though I am eating not that much, and doing some exercise, about 10,000 steps a day on a pedometer, which for me is about 1000K. (It seems to work out to about 10 steps per calorie for my size, which is kinda cool to know).
So I seem to be only eating about 2000K, when for my size WITH 1000K exercise I am probably burning about 3800+ cals a day.
So I am burning ROUGHLY 1500 more cals a day than I am eating. So in theory I should be losing over 2lbs a week.
So why is my weight "stuck"?
I don't know. Maybe the first drop was water from reducing the salt? Maybe it was excess the body wanted to drop?
Maybe my calorie counts are way off.
Maybe the metabolism adjusts when you start eating less, as they say.
Its all very complex.
This is why I agree with Judith Beck when she says, I think, set a reasonable program, and stick to it for many months, and just be patient. I agree with this. 1 lb a week is fine, if it sticks for life.
I could cut my calories way down, and exercise like a maniac, and drop 20 lbs like a did a couple years ago.
then I stop exercising, and eating more, and wham, right back up.
The key, I agree, is to make a lifetime decision to change lifestyle, and take a LONG view, minimum one year.
Part of me is tempted to not eat much, and drop the weight fast.
But that is wrong.
Much better to build an easy, solid foundation, that can last a lifetime.
Am I going to run 1 hr a day for life? Not likely.
So I would prefer to lose a little, and do it the easy way.
Also, as we lose weight, it can get harder to lose more weight, etc.
So for me, I took my initial energy, and just BLOCKED all junk foods outside of meals, and substituted air-popcorn, and sugar-free candy. That blocked up to 1000+ cals a day. That can be a fun way to start, it was for me. I even set-up a "Candy Jar" I can eat out of, all sugar-free, about 5 cals per candy.
Now I am going to go into stage two, and cut back on the substitutes, and chew sugar-free gum.
Then later I will cut back on the gum.
Like Judith Beck says, we have to retrain ourselves to not eat all the time.
also, to transfer excess pleasure away from food, and get more pleasure in other ways in life.
But in reality, it is a frickin difficult thing to do.
I have committed 2007 to my first stage in this.
Then Maintenance is a lifelong new habit.
If we go for the short-fix by over-pushing ourselves, we will fall-back later on, as most folks do.
anyway, those are my thoughts...
06-29-2007, 01:24 AM
Working mongo hours the last 2 days and fell completely off plan today. Guess where...McDonalds! And I hadn't even read this thread yet! I'll be back with it tomorrow. I just fell apart for probably the reasons many of you discussed here.
1. I failed to plan! I left home with no extra food.
2. I gave in to cravings.
3. I lost weight and my body wanted to binge.
Thank goodness I'm only working 1/2 day Friday and I'm of Saturday and Sunday. I'll be going to the store to buy food for planned menus, reviewing my cards and basically getting back on track.
I need to complete 150 minutes of exercise as part of my June challenge, so I'll be burning some calories.
WEll, more later. It's late and I'm tired.
See ya Friday night!
06-29-2007, 10:23 AM
Hi All! I am happy to report that the 3 lb weight gain I showed on Wed. must have been water retention, as I am now down 3.5 lbs from Wed. I knew my body fluctuated with water some, but that seems like a lot! Anyway, I had a great dinner last night that is originally from ediets--the only recipe they had that I liked! lol They called it fantasy fish, and it's really fast and easy to prepare. Sprinkle cumin, cayenne pepper, paprika, and chili powder on fish filets (I use tilapia) and rub in. Cook the filets on medium heat in a skillet with a little olive oil (or just pam if nonstick pan) for about 4-5 minutes on each side. Remove fish and add about 3/4 cup of salsa to skillet along with pineapple chunks and let reduce for a few minutes. Then, top the fish (and brown rice?) with the salsa sauce. It's a great spicy-sweet meal that takes about 15 minutes total if you have minute rice. I tried a new thing that is rice in a microwaveable pouch, and it was actually really good--only took 90 seconds! Anyway, I didn't know if any of you would be interested, but it's definitely worth a try if you are!
Liannie, good for you coming right back to the plan. We all will make some mistakes occasionally, but the important thing is that most of the time, we get it right. Maybe you can turn this around to a positive, reinforcing the "no choice" idea--you know you ate some things you shouldn't have, so if you want to lose weight this week, you'll have to be extra good on the diet.
CBT, is it possible you have cut your cals too low? If you are burning that many a day and really cutting back on your cals, maybe your body has slowed its metabolism to keep you from losing. I would probably wait another week at the same pace to see what your body does, and if you're still not losing, maybe you should add a few more healthy cals back in on the days you get extra exercise. Just a thought, anyway...great job on all your walking and on cutting out the junk food--that's wonderful, and I hope you are congratulating yourself for such huge accomplishments!
girlie, I would be interested in being coaches for each other. Do you want to send me a private message with some good days/times for you? And, I know you will be able to do this. The great thing about the plan is that you implement one change at a time. If it's moving too fast for you, take it more slowly, as I do. It also helps if you think about small goals. Maybe your goal for the next 2 weeks can be getting under 180? That's how I did my first goal. Try not to get discouraged about the time factor. A lot of that depends on how much you have to lose and how close to your goal you get. You could safely lose 8 lbs a month, so in about 5 months, you could be at your goal weight. I know you want to be there now (who doesn't), but 5 months from now is better than never! Do you travel for any holidays? Think how great you would feel to be at your goal weight for Thanksgiving, etc.
06-29-2007, 10:28 AM
Sue (I couldn't see your post when I wrote my reply), it sounds like you are doing so good, you should really be proud of yourself. I worry about your boredom with the food and hope you don't get too frustrated with it and give up. Can you do an occasional snack (outside the house) just so you don't feel so deprived? If you feel it may make you lose control, then I suppose it's not a good idea, but I know feeling deprived has led to me quitting diets in the past.
06-29-2007, 01:04 PM
hey Karina, that's great about the 3 lb drop.
I did a search, and it says here that...
"It's amazing how much water weighs! A gallon of water weighs 8 pounds, and a pint of water (16 ounces) weighs 1 pound (in metric, 1 liter of water weighs 1 kilogram). This means that if you drink a 1-liter bottle of soda, you instantly gain 1 kilogram (2.2 pounds) from the water! That's a big weight change, and it can happen very quickly."
So 4 glasses of water is 2 lbs!
One liter of water is 2.2 lbs.
So bottom line, as Beck says, anything up to 2-3 pounds doesn't mean much, especially for the ladies with all those hormones, etc.
As far as me, I would guess more likely than my metabolism, is that my calorie counts are way off! I bet I am eating more cals than I think.
I am not on a prescribed diet, just eating from memory like my dietician taught me before, so I could be off. After all, little things can add up.
But that being said, my scale today told me I was down 1 lb. So that's good.
I feel great about this so far. The best weight-loss experience ever.
But its amazing how much food is now around! My fridge is stuffed, my bananas are spoiling...I am saving money not eating out at random..
Even ones skin clears up a bit from not eating junk.
But I bet some of my 6 lb loss so far was due to much less SALT being eaten, as I think salt retains water in the body?
Yes, it appears it does...I love the internet.
"Salt does not cause your body to gain or lose fat. In fact, salt has no calories. High consumption of salt only results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water.
It is interesting to note that many crash diets which boast quick weight loss rely on foods with little or no salt content. The weight loss is mostly water, and as soon as you eat foods containing salt again you regain the weight."
06-30-2007, 12:05 AM
Adding onto CBS's idea, I've done a similar thing. I had gotten into the habit (maybe once a week) of eating at this place called Panda Express in our student union. Before getting pregnant I'd go and get a bowl of 1 item on top of veggies. During pregnancy, I got used to eating 2 items with a side of rice or chow mein. Well (70 lbs later), I had the baby but kept eating the bigger portions. I would tell myself I'd go and just get the 1-item bowl, but then I'd be in line and think I was too hungry and needed the 2 items. Embarrassing moment 1.5 months ago--I ran into my dissertation adviser (60-year old ultra-healthy man) with my 2-item plate to his 1-item bowl. Anyway, since starting this diet, I haven't allowed myself to eat at Panda Express, but I go in every week or two for a diet pepsi. I do make sure I go in after lunch (my smart ones meal), but it's still tough to stand in line, see and smell the food (it's great Chinese!) and tell them "no thanks, I just want a drink." What I like is that when I leave, I feel totally in control of myself. It's a nice feeling, and I hope to continue to feel it more and more often! I hope the same for all of you as well.
06-30-2007, 01:38 AM
Really enjoy the work on retraining the brain. Love reading about your exercises. I have been studing Buddhism focusing on understanding that my ego' s ideas, emotions and responses are not "reality". -another retraining of the brain.
I find that in order to conquor the addiction of some foods, right now I must not have them in my home. It is nice there are no fast foods, malls, drive throughs, speciality food shops, not one chain of any type here I live, even the nearest traffic light is over 1 1/2 hrs away. heck even the 2 small grocery stores are close between 6-8 pm depending the time of the year.
But once demon processed sweet or high carb food is in my house or near at a party-I am a gonner-Having just a small "bit" continously nags all day and night. Even now my husband rarely gets his half of a treat. Boredom with food for now keeps the lusting in check. If family/friends bring the treats over or we go to friends, the work of keeping my self in check to avoid, "did you see how much food fat sue ate?"looks often is followed with binging when alone.
I finally got over having too much peanut butter by recording a 100 calories for each measely tbls. ugh I had to face I was eating 400-600 cals after 10 pm
Right now I need time and steps to fix the food to help control complusive overeating. a bag of cookies would be gone in one or two days in the most, 5apples can last over 3 days.
I do feel I have made some real improvement while losing this 40 lbs. Yet I still fear of losing control, binging and regaining. That sneaky sneaky rationalizing mind. But to get over 300 lbs where was the rest of my IQ?
06-30-2007, 03:50 AM
coastalsue, I think that's great to keep the food out of the house. Where you live that sounds perfect. Just hang in there, take the looooonngggg view. This type of thing really does take time, and then lasts a lifetime. I would suggest just doing ONE day from the book at a time, and then just keep doing it, a little bit each day.
I have at least 5 McDonalds in a 10 min WALK of where I live. Its nuts. Plus 24/7 groceries, hundreds of fastfood outlets, and now, lots of new dollar stores that sell chocolate bars 2 for a buck.
So its crazy really, I think this is why I have to train myself to not go in there. Its in your face 24/7.
There is a connection actually between parts of CBT and some early Philosophy. Aaron Beck goes over that a bit in some of his books. There is a connection with Buddhism with books like "Mindfulness Based Cognitive Therapy" by Zindel Segal. Its called MBCT.
So Mindfullness is related to CBT, in certain ways.
Here is a Google search of MBCT.
I ALMOST gave into a Craving tonight for a chocolate bar. This one almost got me. But because I was craving it, I didn't have it. I can have a chocolate bar once a week or so...just not 2x a day!!!
Karina: I am experimenting with enjoying the smell of good food, without having to eat it! That is possible too, I think. But the Chinese food is not a huge craving for me. Not fatty enough for me, I guess!
I ate a small supper tonight, so I could eat a LARGE air-popcorn tonight, that worked well. Its probably about 250 cals of popcorn, but hey, I would prefer to take it out of dinner, and still get to eat that in the evening. I enjoy that.
So, if I continue losing weight, that is one treat I will keep
Air-popcorn, with salsa, and lots of spices.
that stuff has saved my butt, or I should say gut. It replaces chips, pizza, burritos, crackers...everything. Even cheese. I make some cheese NAcho sauce, very few cals, and pour it on.
Maybe I will start the CBT Popcorn Diet, and make a million.
06-30-2007, 04:14 AM
one other thing, I was not writing down what I ate before.
I was wrong wrong wrong wrong wrong wrong wrong wrong.
We gots to write it ALL down, all of it. Our mind is too tricky.
I made an Excel sheet, and each day is a single column, and I can write in my meals, snacks, in order, and even do a rough ESTIMATE of the calories eaten at the bottom of each day, and total it.
Also, in the same column, I write down my exercise time, or not, and also GUESS the calories used, and write down my pedometer steps, which are close to 10,000 a day!
then I am able to ESTIMATE about how many cals went in, and went out.
Its an amazing thing. Review it each night for a minute, and you start to GET IT.
More cals have to go out, than go in the yapper..
It literally is Physics. I get it. The Law Of Conservation of Energy. Its how the universe works. You can't beat it. (contrary to what some various "New Age" gurus are saying these days. Some even say, you can eat ANYTHING and not get fat if you BELIEVE you can. Lies, lies, and damn lies. Its a blatant lie to dupe people. Its impossible, if a person knows anything about science).
If my weight doesn't go down over time, its simply due to me eating more energy, than energy being expended by the body.
Just like a bank account in reverse.
To lose weight, there has to be more FOOD-ENERGY going OUT than going IN. Its that simple. That is reality.That's all there is too it.
And WRITING IT ALL DOWN can't be avoided. It works.
06-30-2007, 10:22 AM
CBT, good job with your awareness. I admire your passion for learning and achieving your goal.
Sue, I too am a peanut butter junkie. The last time I dieted I learned that I just can't keep it in the house. It is heaven, and I rationalize that it's OK because it's healthy, but it's just a big trigger for me, so even this last round of gaining weight and overeating, I didn't really do pb.
Sue, 40 pounds is so awesome. Awesome.
Speaking of close (or far) fast food places, I live in a super cute part of town, BUT there is a Taco Bell about 15 steps from my house. That was my fall back place...I thought then (llike it was so long ago, ha ha) that, oh, a taco and a tostada isn't that bad, but then when I went to the website (looking for wheat info), calorie-wise it wasnt' so bad, but I was SHOCKED by all of the ingredients in a simple taco....so many chemicals and fake foods. There are also 3 charming restaurants within walking distance, a wine shoppe with a cute outside area where you can enjoy a glass of wine, my favorite coffee shop, 2 bars, and one authentic taco place.
Have any of you tried *The 4-day Win* by Judith Beck. I'm reading it here and there, focusing on *The Beck Diet Solution* but it's blowing my mind. There's some interesting info on the two parts of our brains...one is the animal brain and the other is the logical/thinking brain, bicameral brain theory I think it was called. And how it's hard to lose weight until we can get the animal brain to not feel like a prey from the logical brain, predator. So we get in control, logical brain, force the animal brain to eat less, diet, talk hatefully to it, but the animal brain feels threatened, so as soon as stress or change or something throws of the logical side, the animal brain runs wild and gorges. If you have time, read it! I would love to share opinions about it.
OK, I wont' touch my ticker anymore. I officially started my eating plan yesterday.
Have a great Saturday.
06-30-2007, 02:16 PM
Good Morning All,
I've been way off track the last few days. I thought I'd gotten it back together but I hadn't. Long work hours, relentless job stress, 2 days spent away from home without easy access to my diet foods, and general exhaustion led me back to a 36-hour long crazy carbfest.
Now that I've had a full night's sleep in my own bed, I'm feeling like I can move back in the right direction again. The fact that none of this is automatic yet, that I can fall back into old habits the minute stress or inconvenience intervenes, convinces me that I really need to get back to basics.
Today my goal is to start back at the beginning of the book and reread it, going through all of the exercises and making the index cards inseparable from me.
I will start by restating why I am doing this. I want to lose weight because.....
*I will look better
*I will feel better
*I wont have to hide my big belly sitting or standing
*My back won't hurt as much
*I can wear the clothes that are gathering dust in my closet
*I will live longer
*I will have more energy
*My husband will be happier with me
*I will be happier with myself
*NOTHING TASTES AS GOOD AS BEING THINNER WILL FEEL!
06-30-2007, 07:05 PM
I am getting inspired by many of the posting-really interested in some of suggested books-my mind needs retraining in many areas.
Liannie-exhauation is one very tough state to diet in or make any habit changes. You are getting back on track as you are rested.
In a couple of hours company arrives, we are going to a cajun dinner and then enjoy a blue's concert. I plan to enjoy it all. eat the foods, enjoy drinks and do it all in Moderation. I have saved a 1000 cal for this party and plan to kept within that-not worry about the nutritional value-only the cals.
the work is to return to my program tomarrow and the rest of the week. I have lost an pound and a half this week. Things are working-Always worried I am a food away from be coming unconscious overeater again. Thanks for this place and exchange of ideas.
good changes for all
07-02-2007, 10:28 AM
There is now a new thread for July 07 Beck Diet Solution. Liannie did it to make this one less unwieldy.
Please join us!
07-02-2007, 09:39 PM
I am having terrific success with the Beck Diet Solution, and am soon hitting 10 lbs lost.
Unfortunately the 3fatchicks forum is too laden with tracking cookies, applets, and everything else.
Also, I am not comfortable breaking up the threads in a General posting area, as I find that undesirable as all the info gets scattered, as the Beck Solution does not have its own Forum at 3fatchicks.
Hopefully the Beck Solution will open their own forum soon. But I probably won't be posting here at 3fatchicks anymore, and instead will probably post at PeerTrainer.com where there is a specific group for the Beck Solutiion, called "Mind Over Matter".
I just wanted to mention that so a casual reader doesn't think I quit the Beck Solution program, Quite the opposite, I will follow it through until I hit my healthy weight, and then use it to stay there.
It would be nice to have one central group that is organized logically, and can serve as an easily accessible and permanent archive of information.
good luck with your goals!
07-03-2007, 12:12 PM
Hi all! I am so, so, so very excited that I found this forum!!! I just bought TBDS and am on page 43 and LOVING it! I recently got very skinny doing ******* (low carb, low fat, low cal). Too skinny. Nobody but me was thrilled. Now I've gained a little back but was (until I bought TBDS yesterday) terrified of gaining it all back since I'm having a hard time finding balance between the extreme diet I was on and no diet whatsoever. No more!
What I love about this book is that it doesn't tell you to NOT diet (like some of the intuitive eating books do), yet it gives you the mental tools -- that are almost always lacking in a diet -- with which to successfully embark on a plan. Low carbing works great for me, but currently I have a bunch of sugary food in the house. TBDS has already helped me avoid a blow-out binge: I heard the little frozen pints of evil calling me from the freezer last night. I just kept saying to myself, "It's a craving, it will pass. I will feel SO great tomorrow if I do NOT give in" etc. etc. I ended up eating some watermelon and an Atkins bar and actually didn't even want the ice cream after that.
This morning I weighed less than I thought (I've been overeating bad for the last couple of days since I got back from vacation). I really am SO happy I didn't give in to the craving last night and eat the ice cream. Okay, I did eat more than I wanted to yesterday, but I didn't give in to the sabotaging voices. Baby steps.
I'm really looking forward to discussing this plan with you all, a plan which I think is a breakthrough for dieters. I'm going to go back and try to read as many posts as possible to learn from all of you.
07-05-2007, 08:45 AM
Good morning from Alabama,
I am a poster on other forums--new to this one. I am a huge reader, but a small person.:) I lost 75 pounds through VLC and Dr. Bernstein's Diabetic Solution (type 1 diabetes) and have maintained the loss for a year. Five weeks ago I had a belt lipectomy--lower body lift--to remove loose skin and repair my stomach muscles. Now, I am beginning a new phase in my plan. Mine is the PSSSP (Princess Sara's Sexy Skinny Plan). I am ready to refine my body with a more extensive exercise program. I also want to build confidence in my maintenance.
I bought Beck's book because the cognitive aspect has been essential in my recovery from obesity and food addiction. This book is right up my alley. I enjoy book studies, googled, and found y'all. I am new to 3fatchicks....I did post in the introduction section. Anyway, I will go back and read your thread today. I'm excited about this book and meeting new friends.
07-05-2007, 10:17 AM
We've started a July thread so we are not really posting anymore here.
Here's the link http://www.3fatchicks.com/forum/showthread.php?t=116556
(It's under forums @ this site, general plans, and then Beck-July.
Anyway, see you over there.
Welcome! And you look amazing. Congrats on your success.
07-05-2007, 01:06 PM
The scale says I lost my first 10 lbs today, as I had been stuck at my former weight for at least a few years. So that’s great, that is halfway to my first goal. Then once I get there, I will go down by 5 lbs increments. All thanks to the Beck Diet Solution book, and the CBT principles behind it.
I was in a bit of a hurry to do the first part, (due to my pants being too tight on the gut for the last 2 years!) and I would like to lose the next 5-10 pretty quick too. (I am just being honest, even though I am “supposed” to be patient…I do want to lose the excess flab pretty quickly, and then I will slow down a bit once my pants fit around the waist again!).
I have created a detailed spreadsheet that counts my calories eaten, calories for my BMR, and calories burned in exercise, then computes how many calories I have “burned off” each day.
Again, I am a tall active male, with some muscle, and extra flab from eating 1000-1500 calories of junkfood a day, (like licorice bags, JuJubes, KFC, burgers, large bags of chips, etc), so its much easier to burn off a lot of calories at first, so say the relevant experts and the metabolic equations.
According to the scale, I dropped 10 lbs in about 16 days. (I have no idea how much of that was water loss from much less salt in the diet, etc, blah blah, that doesn’t really matter to me at this point). But this has been an amazing experience, to see so many calories of junk food come out of the diet, and to understand exactly how its working.
What I did was write out ALL my food eaten, every bite, and then I reasonably estimated my caloric intake for each meal and the day. (I round food calories up, to be conservative).
I also write out my exercise, and use a pedometer, and also calculate/estimate the calories burned. (I round the food calories UP, and the exercise cals DOWN).
Also, I use some fancy equations to figure out how many calories my body burns for its weight, its BMR. But the chart at WebMD seems to give the same results, with no equations to do.
Then, all of this is automatically calculated to show if I have I positive or negative calorie expenditure for the day. That is, have I eaten more calories than I have burned, or burned more than I’ve eaten. If I am losing calories, then I get a negative number right at the bottom of the spreadsheet as a daily total, if gaining, a positive number of calories. It’s a caloric Balance Sheet. So far each day has been a negative number. I have been eating about 1800 calories a day in HEALTHY FOODS, 3 full meals, and 3 snacks, and have had no hunger or cravings on recent days, even though I used to eat over 1000+ cals in JuJubes, or other junk food. (one KFC lunchpack is 1000 cals). But there have been other days where I have had intense Cravings, but was able to use the Beck Anti-Craving techniques to deal with them.
So all I have to do now and the future, is keep doing this. As long as my daily caloric deficit from eating and exercise is more than 500 cals, then I will lose weight, about 1 lb a week. Or if its 100, then that’s 2 lbs a week. It really is physics, it’s the Law of Conservation of Energy. To me this is amazing, to see it with your own eyes, right in your own spreadsheet. So I feel totally confident right now, if I keep doing this, I will get to a healthy BMI, and stay there, as long as I measure calories in, and calories out, and keep it to a negative number, or close to zero for maintenance, and adjust it all for age and metabolic level.
So that seems to work well. Again, I have put all of this info into one Excel spreadsheet, so its all in one place. Food Log, total Calories consumed by day, daily exercise log, pedometer steps, calories burned, daily weight and graph, weight goals, list of food calories and snacks, Beck Response cards and notes, weight-journal, etc. Perhaps for others this type of thing might be to much of a hassle, but I have to say, I really enjoy it. I have never done anything like this ever in my life. In the past, when I lost some weight, all I did was write down my meals for a while, no idea of the calories, and over-exercise. But now, I feel like I know exactly what happened, I can see it in black and white. Fewer calories in, still eating 3 square meals, and 3 snacks, and more cals out by SOME exercise. But not that much exercise, just 20 min of jogging every second day, and quite a bit of walking. (about 10,000+ steps a day, walking up long staircases carrying heavy things, instead of using the escalator, etc). It only takes a few minutes a day to write this stuff into the spreadsheet, once its set up.
The CBT techniques in the Beck Diet Solution showed me precisely how to deal with my Cravings for junkfoods, and to stop them cold, with some work, but not too much. For me, that was the key so far. I used to unconsciously eat 1000-1500 cals of junkfood a day, even though I would also eat very healthy meals…so just cutting the junk out has done it.
Now of course, the next phase is to keep moving forward, but I do feel, with the Beck Solution, and my handy-dandy spreadsheet, it shouldn’t be that hard. We’ll see as the weeks and months go by, as I keep applying the Beck Diet Solution, and keep working through the book, focussing on various areas.
I have found every single area of the Beck Solution to be helpful. Especially the Anti-Craving and Hunger Tolerance techniques, and NO CHOICE, which showed me how to stop eating all that junk food. The book encouraged a Food Log, as well as Graphing your weight, which I did and have gotten great results and motivation from.
Giving Yourself Credit has been VERY helpful as well, as sometimes those around you don’t give you credit for all your hard work, and instead say “you should lose weight slower”. I have found that comment to be very unhelpful, as it somehow implies I am “starving myself” or doing something “wrong”, which is false. I simply lost weight pretty fast because I am a large active male, who cut out 1000+ cals of junk food each day, ate healthy again, and my body readjusted on its own schedule. You can’t compare the weight-loss rapidity of a ACTIVE well-over 6” male well-over 200 lbs, with a smaller female who is half the weight, and with much less muscle mass. If one looks at the original equations, you see that its not as much about how many pounds a week being lost, but what is happening in proportion to the overall body mass. Its completely natural for a large male to “lose weight” at double or more the rate of a small female, as the body mass can be double, and there is a lot more muscle mass, so it could be possibly 2x the speed, at least initially, until the weight comes down. So a small female who is 120 lbs who loses 1 lb is losing faster than a large male who loses more than 2 lbs, as a percentage of body-mass and muscle. Also, to imply I am doing something “wrong” does frustrate me. (or as we say in CBT, I am frustrating myself about what they said!). I didn’t do anything, other than stop eating junkfood, eating healthy, and exercising a bit. My own body has started ditching the flab, as its not healthy or natural for me. Already some slight knee pain I had from jogging has vanished, as I read an article recently, how weight is leveraged 4:1 on the knee, so losing just a few pounds helps the knee out.
So you can see that those kind of comments frustrate me, as it shows no empathy or understanding of the serious W-O-R-K that I have put into this project. Its just a superficial criticism that really shows no understanding of the underlying metabolic principle, and is just repeating a mantra one hears in the media, that does not apply to large, active males with some muscle mass, who are getting back in shape.
Sooooooo….OH WELL, that’s life, and I can Give Myself Credit for figuring out how to get back in shape, and control my junkfood Cravings, and block them. To me this is a big accomplishment, so Giving Myself Credit is very helpful, otherwise some misguided “help” from those around you could possibly throw you off. Consciously Giving Yourself Credit makes all the difference. Anyone else who tries to “help” me by telling me how “wrong” I am doing this, I will challenge to an arm wrestle, and if they win, then I will do as they command.
Otherwise, I am going to keep doing what is right for me.
Pretty much every area of the book I have found helpful. But there are a couple areas where I am NOT following the book, and I am admitting that, as each person is unique…that’s perfectly fine.
For example, I choose to let myself eat while walking. Now I have made a Rule that I can only eat a pre-planned SNACK when walking, and not a Whopper! (700 calories). So I can eat my snack like a banana while walking from one place to the other, and enjoy the sunshine, while walking, eating, and thinking about my next appointment at the same time. Also, I like to snack a bit while I go hiking, as I am walking, I enjoy that. So I modified that rule.
Of course, I also did not go through the Beck Solution as instructed, but read the book right through, and started applying areas of the book as needed. Again, I have lots of experience with the CBT behind the book, and made lots of detailed notes, and am now going back each day and focussing on one chapter from the book as needed. That works for me. Going through the day-by-day program wasn’t for me, but working through the book as needed for the rest of 2007 is what I have chosen to do.
Now I am going to celebrate my 10 lb loss, with a KFC splurge, eating 3 lunchpacks in one afternoon…..kidding.
Seriously, its just about continuing to make sure I burn more calories than I eat, eating healthy, getting moderate exercise and not over-doing it, and using all of the techniques in the book for the rest of 2007. If the weight goes up or down a bit, that’s fine, that’s normal. (2 glasses of water = 1 pound).
Lastly, if you know any large, active males with some muscle who are getting back in shape, please don’t give them grief for dropping weight a bit faster than those half their size. Most men of that size are not going to “starve themselves” to “lose weight”. It’s a different mentality. We just want to get back in shape, and to do this we have to stop gorging on junkfoods, start doing some exercise, lift some weights, and let the body do its own thing. Once we start eating healthy, and stop with the junk-calorie overload, start exercising, the healthy male body can adjust pretty quick. It possibly evolved that way, as men could possibly have gone from having some fat on them in certain periods of the year, to becoming lean again so they could run all day on a hunt in pre-history. Its an interesting area to look into.
So the excellent Beck Diet Solution book has worked wonderfully for me so far, my energy level has gone way up, and we’ll see how it evolves over the coming months.
07-08-2007, 11:05 AM
Hi everyone. I am closing this thread, since there is a new thread on the Beck plan for July '07. Click the purple link just underneath the little yellow chicks at the top of the screen that says "General Diet Plans" and look for the Beck July '07 thread.
Since this group has picked up more activity lately, it will be more helpful (and more welcoming to future new members) if there is a new thread started at the beginning of each month. This way, a new person wanting to join your group isn't overwhelmed by 42 pages of thread to read. ;)