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Beck Diet For Life/Solution – April 2014 – Support, Discussion, Buddy/Coach

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Old 04-05-2014, 10:19 PM   #46
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Happy Saturday Coaches,

Today we celebrated ds's birthday with pizza and ice cream "bar". A variety of toppings were available for the ice cream including the old favorites of hot fudge and caramel. I had one slice of pizza and some un-sugared strawberries (taken before they were mixed for the ice cream topping). I am full and OP for the day. Not having ice cream is a bit disappointing, but I "finally" lost a pound today and am hoping for a bit more progress sticking to the new lower calorie level. The ice cream we purchased was the "super premium" kind with a zillion calories per half cup and is not an item that I'll never see again...so none for me today.

Ds had a great time and was so pleased to get a mini pinata from grandma. He was asking for a pinata to bash, but decided on the inflatable slide play place instead. Thanks to grandma he had both. It was adorable, only about the size of my hand.

ahna It is good you have found a plan that has allowed you to loose and will work for you long term. Wishing you a wonderful evening out! Hope you are able to find something fun to switch up your exercise. Thanks for the stickk site recommendations.

gardenerjoy Rounding and estimating are great solutions to not get bogged down in details or perfectionism. I like the idea of weighing at the beginning of the week to figure servings.

maryann A huge kudos to you for being back at maintaining! A pound a week is reasonable and healthy loss, it is a bummer that it is so much faster to gain when indulging. You are a great example to me though, by not ignoring it and going right to work at getting back to where you wanted to be. I totally get the sugar thing. Now that my gut is back in balance from good bacteria supplements, it does not have the same affect or pull.

nationalparker Hope you enjoy your "Easter" dinner! Wishing you a safe journey to your parents. So glad your dh enjoyed his surprise.

BillBlueEyes Home school student council plans the monthly social events and community service projects for the 200+ youth/students in middle school and high school for our group. They have officers and lead committees for each event as well as take care of publicity, snacks, games and whatever other coordination is needed. I always enjoy hearing about your dancing exercise. Hope new entertainment center assembled easily.

CeeJay Hurray for OP even during a trip! Awesome job building your resistance muscle by ignoring those cravings.

Lexxiss So awesome that free samples no longer have power over you. Great job nipping those sabotaging thoughts!

onebyone Interesting description of your plan. It is very like what I am doing, protein every meal, eat the meal on time even if I'm not hungry (because by then it is too late!). Which book was that from? I'd like to look at it.

6crowsgold Love your new verb. Thanks for the encouragement!

flnu Great job sticking to your plan even when you were sick. So awesome that cookies are not on your radar! Diet power tracks my calories and exercise to give a budget based on what it calculates for my metabolism. It had my metabolic rate in the 2400's for calories (with a few days above 2500!) which I felt was too high, so I reset to default for my age/height/weight which is 2200. It then gives a calorie daily budget based on how much you wish to loose in a period of time. For instance to loose 1.25 lb/wk it recommends 600 cal/day under metabolic rate as the daily calorie budget. It compares how fast you loose to what it expects and adjusts the metabolic rate and daily budget.

GosfordGirl/Cheryl I need to take pup out! With the party prep and company we have not been out yet, this is the first time since I've had him that I've not taken him out 3-4X/day! I guess I'm off to the park before it gets dark so we both move some today. I'm glad to hear the fast is working for you so far. Wishing you a great weekend!
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Old 04-05-2014, 10:45 PM   #47
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Happy Saturday!

Happy to report a beautiful warm sunny day here. Finally! Spent lots of time outside which was lovely. BillBlueEyes- so far we have our Canadian Geese back and also saw an eagle and a few seagulls today. And a Junco.

I continue to be inspired by The Diet Fix. I am doing the 10 days of steps again and I think actually I might just keep doing them over and over. I need to just keep focusing on these skills. I am eating a healthy, protein filled diet at a calorie range that is doable for me. I am not weighing myself until the end of 10 days. Daily weighing just was not working for me- too much focus on numbers and too much disappointment. I am also trying to practice Beck skills and the combination of these approaches seems to be working. I am so grateful for that because those of you who have been here awhile know that I have not been able to maintain any weight loss. The Diet Fix talks about traumatic dieting and that is for sure what I have been experiencing. Right now I feel calm about food. This calmness is a feeling I am pretty sure I have not experienced at least not in my adult life.

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Old 04-05-2014, 11:11 PM   #48
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Default Sunday morning

Hi Coaches

I actually posted last night but must not have hit submit? Anyway it is gone - which is a good thing because it wasn't such a good day or evening the night before. Today is shaping up better. I went to gym yesterday and credit that I have been keeping up the 3 days a week - I have scheduled 3 times for next week. I have also scheduled 2 acupuncture sessions. My two 500 cal fast days last week were manageable and my weight is creeping down

Our clocks switched last night so another hour in the day today which is terrific - the other end makes me jet lagged. Nice to get up just before light instead of in total blackness from now. This is a week of hope - the seasons are turning, it is cool and rainy today, it is the last week of work madness and then I have and Easter break to look forward to.

Hopefully the Diet Fix will arrive early in the week and after the workfest is over I can give it some time over Easter

BillBE - did you see the seasons in the Geriwerd (Grampians) as used by the indigenous people there - the season of the honey bees (Autumn), cockatoos (June to July) etc. They are the pictures across the top of Entwistle's proposed seasons.


Credits:
  • Ate on plan today - so far
  • Planned food for tomorrow - half the day
  • I logged food as I ate it - yes
  • Weighed myself and logged it - yes - up 1.2 pound
  • Did planned exercises - Nothing planned - will be lucky to make 5000
  • I didn't eat standing up - yesterday 40% today 70%
  • I checked in with my diet coaches - Yes
  • Listened to motivation recording - yes x 2
  • Made time for diet and exercise - Gym planned for Tuesday, Thursday and Saturday - think I will give Tai Chi a try (to improve my terrible balance issues.
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Old 04-06-2014, 06:53 AM   #49
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Thumbs up Sunday

Diet Coaches/Buddies – We did assemble the entertainment center - CREDIT moi for doing the necessary. "Light Assemble Required" leaves out that the back is secured with self-taping wood screws that are best driven by an electric drill. Easy for us since we own one and had it out already. The larger issue is that it doesn't automatically come together square and true. The trick is to partially screw stuff together and then, using a LARGE square, have two people torque the whole piece until true and then screw tight. The square back, screwed in place, holds the true shape. To our surprise, the remainder of the instructions, just drawings without words, were thorough and correct.

The other exercise was the gym class, Pure Muscle Tone, CREDIT moi. That evil Plank exercise continues to remind me that I'm not Atlas. I despise it. Oh Well.

Food was on plan, CREDIT moi. At the movies last night it seemed that half the couples in the audience were sharing a HUGE popcorn bucket for each. Lots of popcorn going down, thankfully not by us.


Joy (gardenerjoy) – Good demo of reducing calorie counting to a doable chore. My mouth waters every time I'm reminded that you always provide fresh bread.

CeeJay - Kudos for making the decision to change your weighing schedule to seek one that works for you. Glad that warmth finally found Canada. Junkos are leaving here - glad to hear they're arriving there. Jealous of the Bald Eagle. You're welcome to all our Canada Geese, LOL.

Cheryl (GosfordGirl) – Kudos for consistently keeping up your three gym visits per week. Love the seasons of the Geriwerd - thanks for that link. By the by, is your news dominated by flight MH370? It dominates 24/7 around here.

maryann - LOL at "well it is next to the rare and unusual food and doesn't it look festive." Congrats on your consistent month letting Sedona go. [The thought of facing 30 twelve year olds terrifies me - and I've stood in front of powerful and assertive adult audiences without flinching.]

nationalparker – Neat that you made your DH an Easter basket before you leave to be with your folks. Hope your SIL gives you a calming evaluation of their situation. DW and I saw The Grand Budapest Hotel last night and laughed ourselves silly. Thanks for recommending it. (We didn't recognize Bill Murray until we looked closely at the poster afterward.)

Tricia (AZtricia) - Congrats to your scale for finally catching on that you've been on plan for a while now. Kudos for ignoring ice cream of "the "super premium" kind with a zillion calories per half cup." [Thanks reminding me that home schooled kids have their own community.]

ahna - Seems like a good idea to switch to a new exercise before burnout robs you of your drive. Kudos for so casually skipping the FREE samples at Walmart.

Readers -
Quote:
day 14 Plan for Tomorrow
. . . Plan and monitor your
eating
in writing every day.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 135.
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Old 04-06-2014, 09:21 AM   #50
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Hello, coaches! Flight has been rescheduled to head home on Wednesday, and Dad's chemo is still set for then. We'll see how things go preceding that, if it stays as planned. Busy, busy day yesterday and proud to note that I stayed OP ... even though I wanted to stray a bit. Unable to sleep much last night and up early. Issues with work not working correctly, snitty coworkers and just some bs on my mind.

Bill - Kudos for setting up that entertainment center. I don't realize things should be halfway secured until I've all-the-way secured them and have a lopsided bookshelf or whatever I've put together Now DH handles that to my relief. My job is now to keep our dog from annoying him when he's working on the floor. Glad you enjoyed the movie! If you see Tim's Vermeer, fill us in. I want to see it but think I'll miss it in theatre.

Maryann - Major credits to you for being right back at maintenance. I always know you can and will do it.

AZTricia - Great job at the celebration yesterday! I am impressed!

GardenerJoy and CeeJay - Thank you for the info on The Diet Fix - I'm tempting myself with buying the book, but I'm such a library fan, that I'll see how long it takes for it to come in. And then I might just smile.amazon it

GosfordGirl - Nice list of credits! I am going to try to focus on that - I keep thinking I'm so far off track because I'm not losing but I bet when I'm able and willing to throw activity in the mix, I'll be better off. Now you have me thinking I should just buy the book myself! ha ha
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Old 04-06-2014, 04:44 PM   #51
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I'm re-doing Day 3 of The Diet Fix today so I'm using this mantra from the book: don't spend even a moment beating yourself up about it--life happens.

Life, yesterday, presented an opportunity to hear a presentation and get a guided tour by a photography curator of the new exhibit at the Art Museum. It's a French Impressionism exhibit, but it includes lots of contemporaneous photographs as well. Very cool to see the same subjects done in the different mediums and what that had to say about the state of French nationhood and art in the 19th century.

I followed that up with a long walk in Forest Park. So, I didn't get the timing of my snacks right according to this plan. Today isn't looking good, either, but I learned things both days that will make tomorrow a better opportunity to meet the guidelines. I'm with CeeJay, though, on the impulse to repeat the 10 days. It's going to take at least that long before I feel like I'm doing this as well as I'm capable of with more advance planning and experimentation.

WI: -0.05 kg, Exercise: +75 255/1500 minutes for April, Food: 90%op, Read my Advantages and Responses: yes
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Old 04-06-2014, 09:55 PM   #52
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Hello Coaches,

Second full day on the new lower calorie level. Expectations take adjusting and my "standard" meals all need modifications so it is more work than I am accustomed to doing. The loss of one pound yesterday stuck despite a salty slice of pizza, hurray! I took a nice nap today recovering from the last couple crazy days...and I almost never nap.

We are entering the final few weeks of schooling for the year with lots of projects and testing winding up in the next few weeks. Oldest is working on a music video spoof that he has to create 100% digitally animated and prepping for 2 AP exams along with a huge report/essay due soon. Middle woke up with a migraine after all of yesterday's excitement and junk food. We are still waiting for an appointment with the dyslexia specialist for youngest.

CeeJay Yeah for sunny days! Glad you are inspired by the Diet Fix!

GosfordGirl/Cheryl Kudos for going to the gym & OP. So glad you are nearing the end of the difficult time at work.

BillBlueEyes Hurray for a smooth assembly. I will have to look up plank, but can guess it will be awful. Kudos for resisting the movie popcorn while so many others indulged.

nationalparker Awesome for staying OP during stress and busyness. Sorry your coworkers are not being pleasant.

gardenerjoy Oh, Forest Park sounds like a great place to walk.
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Old 04-06-2014, 10:20 PM   #53
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Hello Beckers:

Another on plan day today. I am on the 2nd round of the Diet Fix and just finished day 5 again. Tomorrow is exercise and I need to decide how I am going to fit in riding the exercise bike more often than I am. I am pretty steady with the arm/shoulder weights every 2nd day but am hot and cold about the bike. I would much rather walk but too much knee/ankle/foot/leg pain to do much of that. Man do I hope weight loss helps with that problem.

Credits today are:
-ate on plan healthy meals and snacks with lots of protein
-logged all food as I ate it
-packed up lunch for tomorrow
-planned dinner for tomorrow
-did arm/shoulder exercises
-read advantage and response cards
-checked in with my coaches
-listened to motivation app

GosfordGirl- hope today went well. Really great that you are keeping up with the gym. Interested to know how Tai Chi goes for you.

BillBlueEyes- we saw 8 eagles today over our house. So nice to see them back. My hubby was putting together shelving this weekend from Ikea- also instructions with no words- it all came together.

nationalparker-wishing you and your dad the very best this week. Hope all goes as well as it can.

gardenerjoy- glad to be doing the Diet Fix steps with you and onebyone. It's more "fun" that way.

AZtricia- yay for another pound gone!!!

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Old 04-06-2014, 11:13 PM   #54
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Question

Quick fly by...

Have not moved on to day 4 of diet fix yet as it is cook from scratch and plan the week's meals. I don't recall the day to day Beck tasks being this detailed. I am glad I've been following hers for years off and on as I'd be tempted to abandon the whole thing but I totally know it's worth the work and so I am seeing it through but slowly. Lots to pay attention to.

Better hit the hay.

Have a good night.
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Old 04-07-2014, 12:50 AM   #55
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Been Surfing "The Diet Fix" authors blog and found this article he links:
http://authoritynutrition.com/how-much-protein-per-day/
which recommends 25-30% of your intake be protein (amino acids) for optimal weight loss. His blog, Weighty Matters, also has great videos.
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Old 04-07-2014, 12:53 AM   #56
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Winding down the weekend...

Weigh-in results=down 1 more pound! Did not allow myself to have extra calories just because it was the weekend and stayed OP all through.

Inspired to set a butter carton on my dresser so I can look at the pound of fat I just lost in concrete form.

Stayed busy with errands, laundry, and wrote 8 letters to pen pals with a new pen.

Best to all for a great week ahead of us!
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Old 04-07-2014, 06:21 AM   #57
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Default Another Monday

Hi coaches

An onplan day today and I have met my walking and activity goals so it is all good. Down a few pounds and under ticker (for the moment)

BillBE - great popcorn resistance in an environment where it is the done thing. Not sure I would try anything called Pure Muscle Tone - tend to agree about the dread plank. Yes - nothing else is happening in the world other than the disappearance of flight MH370

Nationalparker - hope the trip home goes well. Sympathies for difficult coworkers - they can make life a mysery. Credit for onplan in the midst of all this

Gardenerjoy - I wish my book would arrive - your discussion intrigued me! And I am looking forward to joining the group who are "doing" the program. Forest Park sounds great

Tricia - the new calorie level seems to be doing the job. Shame you have to adjust your usual meals but you are making progress! You have a very full life - makes me feel like a wimp being overwhelmed with my load! Thanks for the links - I have started to look at them

CeeJay - Credit for yet another day on plan - I am looking forward to seeing how the program works. Obviously I will need to think about my exercise of choice? I totally identify with leg/knee/foot pain. Do you use anti-inflammatories (not aspirin or panadol but prescription drugs)? I still wouldn't walk well without them and at this stage movement is the top priority. When (not if ) I lose weight I will reconsider them. But they help enormously. Great list of credits

6crowsgold - like the idea of the butter on the dresser - maybe I need a pictorial incentive! Credit for 1 pound down and resistance to extra calories over the weekend

Credits:
Ate on plan today - Yes
Planned food for tomorrow - not yet - in the morning
I logged food as I ate it - yes
Weighed myself and logged it - yes - down 1 pound
Did planned exercises - walking and made 10,000 plus 16 active minutes
I didn't eat standing up - today 60%
I checked in with my diet coaches - Yes
Listened to motivation recording - yes x 2
Made time for diet and exercise - Gym planned for tomorrow
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Old 04-07-2014, 06:54 AM   #58
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Thumbs up Monday - World Health Day

Diet Coaches/Buddies – Walked, CREDIT moi, to the mailbox to make my peace with the U.S. Internal Revenue Service and the Massachusetts Department of Revenue - even though it's not April 15th yet. Actually, I just returned two forms to our accountant who'll file electronically.

It was a double down arts day on Sunday. I couldn't figure out how to have lunch between a noon Art display opening and a 2 pm concert at the Museum of Fine Arts. So I planned to make lunch from the snacks that would be set out at the Art display opening - with backup of a banana and some nuts in the car in case only desserts were offered. It was an iffy plan. As is obvious to me now, it didn't really have boundaries. I ate more humus, guacamole, and Brie all with bread than I needed, then ate the banana and nuts as we drove to the concert. Ouch. Not the world’s worst day, but a lesson to remember that a weak plan might just get a weak response.


onebyone – "Cook from scratch" sounds good.

Joy (gardenerjoy) – Thanks for "don't spend even a moment beating yourself up about it--life happens." Your guided tour sounds fun.

CeeJay - Always Kudos for another on-plan day. [Jealous of your eight eagles - we never see that many in one place around here.]

Cheryl (GosfordGirl) – "Under ticker" is just so satisfying. Kudos for making those 10,000 steps.

nationalparker – Ouch for work having tensions when you've already got a plate full to worry about. Super Kudos for staying on-plan despite it all.

Tricia (AZtricia) - Hurray! indeed for the pound that stuck as well as the nap. When I become czar, naps will be mandatory.

6crowsgold - LOL at your butter carton to see a pound of fat. What a neat idea. I like being reminded that a pound is a serious volume of me gone.

Readers -
Quote:
day 14 Plan for Tomorrow

How to Plan

Even if you're following a set meal plan that prescribes what to eat in detail, I still want you to take a few moments now to record your plan for tomorrow. Using your diet notebook, a piece of paper, a notecard, your PDA, or your appointment boo, write down what you'll eat, how much you'll eat, and when you'll eat it.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 136.
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Old 04-07-2014, 09:03 AM   #59
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Post Day 5 onward ho.

Coaches

Woke up at 2am with a seriously sore throat. I had suspected it would make an appearance after noticing I had a bit of irritation swallowing yesterday. Drats. Of course the next few days are jam-packed. I'll be drinking lots of fluids today, which is good cause it's cooking day in the diet fix format and I have a chicken thawing for chicken soup this afternoon. It's nice when things work out nicely. I'm resisting weighing in today. I've already had 2cups of tea so it's not a good idea anyway but I really want to know if I have gained weight. See? I don't believe I have lost weight since I stopped stepping on the scale everyday, but gained. Note to self: If stepping on scales lost weight none of us would be here and I could retire today from the wealth of riches I would receive after writing the "Weigh the Weight Away" diet book.

Better go. I need to focus to make my more-detailed-than-I-like plan for the day. Oh Well.

Bye for now.

BillBlueEyes On my facebook page I see a few friends are doing this: http://30dayfitnesschallenges.com/30...k-challenge/#_ They are grumbling about it but feel righteous in their attempt and willingness to try.
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Old 04-07-2014, 09:45 AM   #60
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Monday. Day off!

Working up a plan for the day before I dive into a precious day off by myself with my dogs.

Will dip in and out of the forum today to keep myself on track, since this free time could turn into a free for all in the pantry if I don't stay focused!
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