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The Solution from Scratch
In the past, I've found significant success with the Beck Diet Solution. However :
(1) I've drifted. I find myself surrendering to my sabotaging thoughts all too often; and (2) I've not yet achieved my ultimate weight and body fat composition. Once I find myself within the realm of reasonable, my motivation to stay on task diminishes significantly. That changes today. I will post each day of the Beck Diet Solution for the next six weeks. To ensure accountability, I'm creating my own thread, but company would be welcomed and most appreciated. If anyone else has just begun the Beck Diet Solution, I would love to join forces! STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - Total Number of Days - TODAY 1. Planned Diet. Meal 1 - IF Meal 2 - IF Meal 3 - salmon salad 2. Planned Exercise. First Round - Primal's moving slowly, light run in the royal gardens (completed this morning) Second Round - Primal's sprints, treadmill |
Day 1
Advantages Response Card Nelia's ADVANTAGES (Enlightened) ■ I manage self according to my values and not immediate gratification. ■ I celebrate my physicality and give my body the appreciation it deserves. ■ I live an exceptional and full life. My intellectual, spiritual and physical capacity is unlimited. ■ I live healthfully, habitually and effortlessly. ■ I am equipped to eat healthy for two when pregnant. Nelia's ADVANTAGES (Real Talk) ■ I am a bombshell. The essence of luscious, inside and out. ■ My jeans and my thighs get along. Damn it. ■ I profile. On a beach. In a bikini. ■ I don't feel like the jolly black (fat) giant while living in Cambodia. I represent. ■ I don't camouflage. I highlight and showcase. ■ Nothing in my closet is too small. Nothing. ■ When shopping with girlfriends, strategic positioning is no longer required in open dressing rooms. ■ My skin is crystal clear. ■ I hop onto my motorbike lightly. ■ I floss a coke bottle profile with a teeny tiny waist. ■ I no longer have a bean bag for a stomach that sags when I'm sleeping on my side. I'm lean with no extra baggage! |
Hi Nelia! Just here to cheer you on. Looks like a great start! Love the ADVANTAGES, especially the Real Talk version.
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127.2 pounds
23.0 points (love after-IF weigh ins!) TODAY 1. Planned Diet. Meal 1 - salmon salad Meal 2 - roasted ribs with pepper sauce Meal 3 - bacon and pepper shrimp with cole slaw (Yesterday) Actual Diet. Meal 1 - IF Meal 2 - IF Meal 3 - salmon salad 2. Planned Exercise. First Round - Primal's moving slowly, light run in the royal gardens (completed this morning) Second Round - Primal's LHT (Yesterday) Actual Exercise. First Round - Primal's moving slowly, light run in the royal gardens Second Round - Primal's moving slowly, recumbent stationary bike |
@gardenerjoy Smooch! Thank you! Lord knows I need all the cheer I can get! And wow. Check out your weight loss! That's crazy inspiring! What's been your game plan?
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Day 2 - Diet Plan
DAY 2
Primary - Primal Back up - Eat. Stop. Eat. Sabotaging Thought. I want a fresh start, therefore I can't start until I find a fresh diet. Helpful Response. Nelia. There's nothing fresh about consuming less calories than you burn. Stop being persnickety, pick a dang diet and let's get the scale moving. Sabotaging Thought. I'm bored with diets. I'm just gonna wing it. Helpful Response. Really, Nelia? Interesting. Because you don't seem bored when the number on the scale becomes smaller. And you certainly don't seem bored when you can slide on a pair of jeans without an epic battle. Winging it hasn't reduced the thunder in your thighs. A diet has. Pick one and stick with it. |
Welcome to the Beck Forum, Nelia,
Love the notion of posting daily to hold yourself accountable for the 42 day Program. In fact, that's just what I did myself some four years ago, and it's been motivation enough for me to stick around. I, too, love your Real Talk advantages. I particularly relate to "Nothing in my closet is too small. Nothing." The thought of owning clothes that are too big was a lost idea, LOL. Feel free to continue posting here on your own thread, or feel free at anytime to join folks on the monthly thread. Or both. We're not big on administrative rules around here. Glad you've joined us. |
127.4 pounds
23.0 points TODAY 1. Planned Diet. Meal 1 - roasted ribs with pepper sauce, 2 boiled eggs Meal 2 - stuffed chicken with spinach and feta Meal 3 - chicken satay with peanut sauce (Yesterday) Actual Diet. Meal 1 - salmon salad Meal 2 - roasted ribs with pepper sauce Meal 3 - salad with chorizo 2. Planned Exercise. First Round - Primal's moving slowly, light run in the royal gardens (completed this morning) Second Round - Primal's sprint, treadmill (Yesterday) Actual Exercise. First Round - Primal's moving slowly, light run in the royal gardens (completed this morning) Second Round - Primal's LHT - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - Total Number of Days - |
@BillBlueEyes Thank you for the warm welcome! And I'll definitely be dropping by upstairs to see how the experts conduct themselves from time to time. Four years of maintenance is nothing to play with. Very impressive!
Question. Were you all by yourself for the entire 42 days? Or did anyone join you? |
DAY 3
Sabotaging Thought. Eating while standing up isn't really an issue for me. Helpful Response. Really, Nelia? You mean to tell me you've never sneaked a sample? Never grabbed a plate or two at a cocktail party? Or started eating the microwave popcorn before you sat on the sofa? Own up. And commit. We eat only when sitting down. |
Nealia - this is an awesome idea! I am so glad you posted. The folks here are supportive, wise and show much friendship.
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126.4 pounds
25.9 points TODAY 1. Planned Diet. Meal 1 - roasted ribs with pepper sauce, 2 boiled eggs Meal 2 - stuffed chicken with spinach and feta Meal 3 - chicken satay with peanut sauce (Yesterday) Actual Diet. Meal 1 - stuffed chicken with spinach and feta Meal 2 - salad with chicken tikka 2. Planned Exercise. Primal's sprint, treadmill (Yesterday) Actual Exercise. First Round - Primal's moving slowly, light run in the royal gardens - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - Total Number of Days - |
DAY 4
Sabotaging Thought. Giving myself credit before I've actually accomplished something just feels ridiculous. Helpful Response. Excellent. Then giving yourself credit on a regular basis shouldn't be a problem, since your accomplishing something on a regular basis. Every time you pick your behind up and head out for a run; every time you order the salad instead of the fish and chips; every time you console yourself with a good book rather than a plate of Mrs. Fields cookies qualifies as something. Nelia, if you want to get off the roller coaster permanently, then you had better learn to appreciate the smaller "somethings" that lead to the bigger "somethings." Start stretching and get prepared for a lot of back patting. |
Oops! I missed that you asked me a question over here! My game plan changed, a lot. Boredom is an enemy. I didn't care if I changed plans as long as I was always following one! I discovered that I like exchange plans, the kind where you count servings of starches, vegetables, etc. I tried an exchange plan of my own devising based on the USDA's Food Pyramid, the DASH diet, the one in the Beck's green book, and Richard Simmons Food Mover. Now, I'm back to one of my own devising, but influenced by everything I've tried.
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Hi Nelia!
Welcome! Great job on your daily accountability! Sorry I didn't notice your thread, as I just have my browser set to pull me straight to the monthly thread where we all support each other as coaches/buddies. I'm headed over there right now to check in. I see you're starting to post over there where I'm certain you'll get many more welcomes and individual responses. |
124.4 pounds (Just missed my first mini-goal!)
24.8 points TODAY 1. Planned Diet. Meal 1 - IF Meal 2 - IF Meal 3 - lamb burger without the bun, salad on the side, coconut truffle (Yesterday) Actual Diet. Meal 1 - lamb burger without the bun Meal 2 - grilled lamb salad with roasted veggies and a coconut truffle Meal 3 - IF 2. Planned Exercise. First round : Primal's LHT Second round (optional) : Spin class (Yesterday) Actual Exercise. Primal's sprint, treadmill - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - Total Number of Days - |
DAY 5
Sabotaging Thought. Now this is an issue. I suck at eating slowly. Helpful Response. Nelia, you don't suck at eating slowly. I've seen you do it. It's only an issue if you make it an issue. Don't make a mountain out of a molehill. Of all the challenges that you confront on a daily, this one is easy. Appreciate the easy. Sabotaging Thought. Fine. I don't like eating slowly. It's a complete waste of time to focus solely on eating. At the same time, I could be reading, evaluating reports, reviewing my task list. . . Helpful Response. And you could also be 30 pounds heavier. What about that? Remember what 157 looks like? Pull it together, Nelia. If eating a meal or two slowly each day means you're not hauling around a mini bean bag, isn't it worth it? Besides, you could use the practice of being present. If you must multi-task, think of meal time as an opportunity for personal growth! Sabotaging Thought. I can't remember the tips for eating slowly. . . Helpful Response. Whatever, Nelia. I'll humor you. Here are the tips that worked for you in the past : Set a timer for one minute. After each alarm, set down your fork. After you set down your fork, take a sip of water. After each sip, take a moment to assess whether you're full. Rinse and repeat. |
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Thanks for sharing! |
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I'll probably read over here, Nelia, but I've been posting on the monthly thread for over a year. It's working very well for me with all the individual responses AND I'm at the upper limits of my "time for dieting". Adding any more just won't allow me to "take care" of me.
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Short Term Goal - 124.2
Start Date - 1 November 2011 End Date - 6 November 2011 Total Number of Days - 5 Wow. When I set this goal, I thought it might be weeks, even months, before I saw this number on the scale. Here's to 3FC accountability! - - - - - - - - - 124.0 pounds 23.8 points TODAY 1. Planned Diet. Meal 1 - salmon salad Meal 2 - chicken satay and pork larb Meal 3 - lamb burger without the bun, salad on the side, coconut truffle (Yesterday) Actual Diet. Meal 1 - IF Meal 2 - Half of a veggie wrap and coconut truffle Meal 3 - Other half of a veggie wrap 2. Planned Exercise. First round : Primal's Moving Slowly, running around the Royal Gardens Second round (optional) : Moving Slowly, walking around Phnom Penh (Yesterday) Actual Exercise. Primal's LHT Primal's Moving Slowly, walking around Phnom Penh - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119 (Never thought I'd be typing 11-anything!) Start Date - 6 November 2011 End Date - Total Number of Days - |
DAY 6
Sabotaging Thought. I like having diet coach to help me lose weight. I don't like needing a diet coach to help me lose weight. What does it mean that I'm more likely to keep a commitment made to others when compared to keeping a commitment made to myself? Is that a reflection of how much (or how little) I value me? Helpful Response. I won't lie to you, Nelia. It's a valid question. But you're making a sucker's choice. It needn't be one or the other. Taking advantage of the resources available to you, including a diet coach, doesn't preclude you from also strengthening your ability to keep personal commitments. Choose what commitments you'd like to assign to the realm of external accountability and choose what commitments you'd like to assign to the realm of internal accountability and let's work on strengthening both! |
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And I'll definitely see you upstairs! As a complete aside, what part of Colorado are you from? |
lol I was born in the very high Rockies but now reside just West of Denver at 7800' and also hang on the Western Slope just South of Aspen.
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--.- points Weigh ins will be sporadic (and missed) while in transit. TODAY 1. Planned Diet. Meal 1 - dim sum Meal 2 - lounge food Meal 3 - airplane food (Yesterday) Actual Diet. Meal 1 - salmon salad (half) Meal 2 - salmon salad (other half) Meal 3 - prosciutto, salad, stir fried spicy chicken and rice, three pieces of cheese, two grapes, small slice of whole grain bread, glass of red wine. 2. Planned Exercise. None. (Sigh.) (Yesterday) Actual Exercise. First round : Primal's Moving Slowly, running around the Royal Gardens Second round (optional) : Moving Slowly, walking around Phnom Penh - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat First Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - 6 November 2011 Total Number of Days - 5 Second Short Term Goal - 119 (Never thought I'd be typing 11-anything!) Start Date - 6 November 2011 End Date - Total Number of Days - |
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DAY 7
Sabotaging Thought. No problem. I got this one. I don't cook. And consequently, I don't have any food in my home. Helpful Response. This is a two-parter, Nelia. Getting rid of the junk is the first part. But the second is to have healthful food readily accessible. Make certain you've always a small bag of macadamia nuts or a bowl of berries handy. |
I guess this is kind of a new day. . .however, I'll save my next round of Beck for my first full day Stateside tomorrow!
---.- pounds --.- points Weigh ins will be sporadic (as well as missed) while in transit. 1. Planned Diet. Meal 1 - airplane food Meal 2 - lounge food Meal 3 - airplane food (Yesterday) Actual Diet. Meal 1 - dim sum (4 pieces) Meal 2 - shishkabab (4 pieces) Meal 3 - dim sum (4 pieces) Meal 4 - stir fried chicken with rice, cheese, grapes, two small cups of nuts, salad with pancetta, glass of red wine 2. Planned Exercise. None. (Sigh.) (Yesterday) Actual Exercise. Walked the airport for an hour. - - - - - - - - - STARTING STATS WEEK 1 Weight - 129.2 pounds Body Fat - 24.5 points Waist - 30.25 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat First Short Term Goal - 124.2 Start Date - 1 November 2011 End Date - 6 November 2011 Total Number of Days - 5 Second Short Term Goal - 119 (Never thought I'd be typing 11-anything!) Start Date - 6 November 2011 End Date - Total Number of Days - |
Hey Nelia,
I hope your hanging in there. I just read your invite for accountability! Absolutely :) Sorry about the timing, just running like crazy and I think I need to start over. I only got to scheduling your day in the pink book when I went on this horrible donut binge. I can honestly say I have never craved 1 specific food and couldnt get enough of it! Its definately time to change my ways!!! I take care of my mom but she lives accros town so IM back n forth alot. Work has been slow and so I have alot of money worries. Im going through a home loan mod too. Could my donut binge binge be stress related? Probably but I seem to always have stress. Maybe my age too...? So now I find I have to get gluten out of my diet. So Im starting again. I would love to be accountable!!! |
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Ooh! A buddy! Excellent! It seems you've much on your plate. It can be challenging to focus on self when life's responsibilities demand extra attention, but I know we can do it! I'm in the States presently, but will return to Cambodia this weekend. And return to the Solution with a vengeance! How about an official (re)start this Monday? |
Hi Nelia,
I picked up the original (pink) book on Saturday, and have been following your posts. Congratulations on reaching your first short-term goal. I am hoping to have the book read by Sunday and hope to start following the techniques Monday |
Nelia Sounds absolutely fantastic!!! I'm in the pink book which one do you have. If you have the green. Ill try to find it. Cant wait to get started!
So glad to hear back. Are you from here? Talk to you soon! Julie B |
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What do you think? |
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I am from the States. But doing a long-term gig in Cambodia. What about you? |
My trip to the States was emotionally and physically taxing. And I manipulated these circumstances to rationalize all kinds of crazy eating. Consequently, I need the Beck inculcation from Day 1. This is my official restart.
Being in Cambodia, I'm a half day ahead of y'all. My Monday starts now! STARTING STATS WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 125.8 Start Date - 21 November 2011 End Date - Total Number of Days - TODAY 1. Planned Diet. Meal 1 - IF Meal 2 - pepper shrimp with cole slaw Meal 3 - salmon salad 2. Planned Exercise. Primal's moving slowly, light run in the royal gardens (completed this morning) |
Day 1
Advantages Response Card Nelia's ADVANTAGES (Enlightened) ■ I manage self according to my values and not immediate gratification. ■ My commitment is not dictated by my circumstances. My commitment determines my circumstances. ■ I celebrate my physicality and give my body the appreciation it deserves. ■ I live an exceptional and full life. My intellectual, spiritual and physical capacity is unlimited. ■ I live healthfully, habitually and effortlessly. ■ I am equipped to eat healthy for two when pregnant. ■ I approach eating with a mentality of abundance. Nelia's ADVANTAGES (Real Talk) ■ I am a bombshell. The essence of luscious, inside and out. ■ My jeans and my thighs get along. Damn it. ■ I profile. On a beach. In a bikini. ■ I don't feel like the jolly black (fat) giant while living in Cambodia. I represent. ■ I don't camouflage. I highlight and showcase. ■ Nothing in my closet is too small. Nothing. ■ When shopping with girlfriends, strategic positioning in open dressing rooms is no longer required. ■ My skin is crystal clear. ■ I hop onto my motorbike lightly. ■ I floss a coke bottle profile with a teeny tiny waist. ■ I no longer have a bean bag for a stomach that sags when I'm sleeping on my side. I'm lean with no extra baggage! ■ My abs are peeking. |
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I decided to follow a similar format to what you are doing Nelia STARTING STATS WEEK 1 Weight - 185 :( Body Fat - 30 % Waist - 39 inches Hips - 43 inches Thigh - 24 inches Long Term Goal - 135lbs , 22-23 % body fat Short Term Goal - 180 Start Date - 21 November 2011 End Date - Total Number of Days - Day 1 I created my Advantages Response Cards - Reasons to lose weight 1. I'll be in better health - a few months ago I was working out pretty regularly but my diet wasn’t the greatest and I put on about 20 pounds in 2.5-3 months. I store excess fat in my mid section and really need to get rid of it 2. I'll feel betting physically - I get winded a lot faster now doing simple things like walking and talking 3. I won't feel so self-conscious - I hate the way my butt and mid section stick out and when I ma out find myself trying to wear long and baggy clothing to hid them 4. I'll live longer - pretty self-explanatory: D 5. I'll be happier when I look in the mirror - this ties in with reason 3 6. I'll be more physically fit - this ties in with reason 2 7. I'll feel more in control - right now there are days I feel like food is controlling me and would like this to no longer be an issue and if there are times when it still happens, I would like to better deal with it 8. I'll feel as if I've accomplished something important - there are not many things more important than one's health 9. I'll be able to wear a smaller size - I would love to leave double digits behind permanently 10. I'll look better - ties in with reasons 3 and 5 11. I'll be able to wear my old clothes - because I have gained the weight pretty quickly, I haven't purchased a lot of new clothing and am looking for work right now, so I would love to get back in my old clothes 12. I'll do more things - I have gone out four times in the last four months and believe that the embarrassment I feel over having gained this weight is one of the reasons for my lack of socialising. I believe becoming more fit will also encourage me to get out and do more things that I have always wanted to try When I was completing this I realized that the reasons listed in the book from Dr. Beck's patients were pretty much all that I thought of as well which is nice to know. My response card is an index card and I will look at it at least twice a day: when I get up in the morning and in the afternoon. I may read it a third time after dinner. I will leave myself a reminder on my bedroom mirror and even in the Beck book since I will be reading it every day |
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DAY 2
Primary - Primal Back up - Eat. Stop. Eat. Sabotaging Thought. I want a fresh start, therefore I can't start until I find a fresh diet. Helpful Response. Nelia. There's nothing fresh about consuming less calories than you burn. Stop being persnickety, pick a dang diet and let's get the scale moving. Sabotaging Thought. I'm bored with diets. I'm just gonna wing it. Helpful Response. Really, Nelia? Interesting. Because you don't seem bored when the number on the scale becomes smaller. And you certainly don't seem bored when you can slide on a pair of jeans without an epic battle. Winging it hasn't reduced the thunder in your thighs. A diet has. Pick one and stick with it. TODAY Weight - 130.2 pounds Body Fat - 25.4 points 1. Planned Diet. Meal 1 - Vegetable lollypops, naan and mango lassi Meal 2 - Chicken fried rice (or the equivalent) Meal 3 - Vegetable wrap 2. Planned Exercise. Nothing. Severely jet-lagged. YESTERDAY 1. Actual Diet. Meal 1 - IF Meal 2 - Pepper shrimp and coleslaw Meal 3 - And then I lost it. Chips. Chocolate truffles. Candy bar. And milk. (Sigh.) 2. Planned Exercise. Primal's moving slowly, light run in the royal gardens - - - - - - - - STARTING STATS WEEK 1 Weight - 130.8 pounds (Sigh. I did some damage while Stateside.) Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Short Term Goal - 125.8 Start Date - 21 November 2011 End Date - Total Number of Days - |
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