Beck Diet Solution A step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life.

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Old 10-17-2012, 05:27 PM   #121  
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Oh my, the Daily Diet Solutions really have me pegged this week!!
Quote:
October 17, 2012 - Wednesday Sabotage
Sabotaging Thought: It’s just one/one little bit. It won’t hurt!

Response: Consider the evidence from past experiences. When has “just one” EVER really stayed at just one? When has having “just one” EVER helped me to lose weight and keep it off? Just one actually will hurt because it'll likely turn in to more and it also reinforces my habit of giving in. Remember, it’s not about the calories, it’s about the habit!
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Old 10-17-2012, 07:09 PM   #122  
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Hi.. today I didn't feel like my day was spinning and spiralling. I am grateful. I'll let you all know how my evening goes. I do know one thing. .. eating a bigger breakfast did help today as far as cravings, etc.

Take care now.
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Old 10-17-2012, 08:32 PM   #123  
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Did I post that "Just One" comment.......yep, then not two hours later, picked up a piece of dark chocolate at the hair dresser. Apparently I have a serious issue with short term memory.

Beverlyjoy -- I just typed the comment youdietitianan said about obesity being a disease into my phone notes. That's where I also have my advantage cards. I think it was a pretty profound statement.

I'm tired, stressed, and battling the monster.
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Old 10-17-2012, 08:52 PM   #124  
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Wednesday evening. A good day yesterday and today all on plan:

Faced with a giant pita-wrapped sandwich at the weekly Lab Lunch Meeting [more often a "Gorge-and-Snore" in my experience!], I dumped the chicken, lettuce, and tomato contents onto a plate and tossed the 14-inch round pita bread in the trash. Ate my salad and felt great about it.

I'm at the dangerous end of the evening--when I might think, "Gee, I've done so well today I can have another carb". What IS that???

Time to hit the Beck Board and let y'all have a look at my rickety thinking in hopes I'll come to my senses and get to bed with a cup of tea!

I have retreated from exercise again as Life-With-Kindergartner swings back into the fast lane. I am just so dog-awful tired after DS goes to bed! I'm happy enough that my eating is on plan, but I know I have to get back to it. Sigh.

So, off to my book with a cup of tea, Good Evening to all!

spanky

Last edited by spanky; 10-17-2012 at 08:56 PM.
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Old 10-18-2012, 06:56 AM   #125  
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Thumbs up Thursday

Diet Coaches/Buddies - Did gym, CREDIT moi, without incident. And took a pleasant walk with DW out to dinner and a book reading by one of our favorite nature book authors.

Was on plan all day with eating, especially snacks, CREDIT moi. DW and I walked to the falafel place I mentioned yesterday. I did a great job of selecting toppings for three falafel in a bowl. (Warning: cubes of fried eggplant are nearly 100% oil.) DW had her falafel in toasted whole wheat pita bread. A perfect food day would end when we walked to the book reading then home. Alas, for a $20 field guide, the publisher put on an unexpected after talk reception fit for a wedding! I was done for the day, but had a plate of FREE food at 8:00 at night. There was a Bruschetta with jam, cheddar, and small apple chunks instead of the standard tomatoes and basil. Soooo yummy. And killer brownies and dried fruit crackers, etc. CREDIT moi for avoiding the wine, sodas, tortilla wrapped sandwiches, and top shelf cheeses in addition. Nature books don't usually fare this well, LOL.


Joy (gardenerjoy) – Enjoy your Zumba - without even thinking about Kennebunk, Maine where the Zumba instructor conducted extra credit sessions with selected males. It's raised the issue of privacy and whether prostitution should be regulated or prosecuted. Kudos for working on your "credit stuff."

Debbie (Lexxiss) – Hope all went well with your mom's eyes. Yay for Whole Foods for allowing a sensible lunch.

Beverlyjoy – Yay for breakfast as a weapon to fight cravings.

spanky - I know about those "Gorge-and-Snore" meetings. For one that I had to face regularly, I asked the admin to add a few salads to the mix. She was dubious; added a few which were all taken; added a few more the next time . . . until lunch became mostly salads with a few sandwich wraps for the hard core. "Tired" from a high energy kindergartner is a challenge.

HaleyJu - Hair dressers should not be allowed to serve dark chocolate - temptation at a vulnerable moment. Good luck fighting tired and stressed so you can have full energy to stay your path.

Koala - Yep, it's difficult to plan menu choices when you don't know which restaurant - but there's Kudos for planning to make good choices. [So one day after learning about Australia's Macquarie Dictionary, I read a news article that it's being updated just to record Prime Minister Julia Gillard's definition of 'misogyny.' Feisty lady there and fast dictionary editors.]

Readers -
Quote:
chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. I find that many dieters gradually stop practicing this important skill as time goes on. You should be giving yourself credit throughout the entire day - at least 15 or 20 times, whenever you:
  • Weigh yourself.
  • Graph your weight.
  • Read your Response Cards.
  • Review your Advantages Deck.
. . .. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.
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Old 10-18-2012, 10:13 AM   #126  
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Hi... well, yesterday was a healthy day. I am so grateful. I planned my day carefully according to the way the dietician recommended. Credit It seemed strange to eat that much food for breakfast. But, she was right - it did keep me from wanting to 'graze' afterwords.

Yesterday my main credits were: planning/measuring/logging, weighing, more water, stretches & strengthening & going to the store for healthful foods. I think it's a good first day back on to eating healthfully.

I am glad to have posted these last few days. I don't know why, but it's hard for me to post when I am struggling. At that point I seem to be in my own little food world. I did read here often during the past 10 days or so when I didn't post. I appreciate the warm welcome when I start posting again.

And, as always, I write down my daily gratitudes at the 100lb site here at 3fc. That way I always keep in toe in the water and stay connected to 3fc no matter what I am eating. I think that is a credit too. Grateful for the willingness.

Have a great day.

Last edited by Beverlyjoy; 10-18-2012 at 10:14 AM.
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Old 10-18-2012, 11:02 AM   #127  
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I did my three things yesterday, even though I didn't want to do the last two. CREDIT! CREDIT! CREDIT!

I have a more structured day today. We'll see if that helps my mood and productivity.

Also, a reminder to myself -- I always get like this before leaving town. It will get better.

So, again, today -- checking in with coaches (DONE! CREDIT!), exercise, and evening routine.
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Old 10-18-2012, 12:35 PM   #128  
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Hi Coaches!

Last evening, after returning from a second trip to Denver where I resisted the inner voice (and DH's suggestion) of going out for dinner, I came home and made an OP meal.credit. Then I engaged in some stress eating which wasn't too damaging (OP food-two Vegan BB muffins), but the manner in which I ate them was of concern to me. I froze the other two muffins this morning for a date when I'm feeling more "in control" and when I can plan ahead for them.

This morning, I did squash the sabotaging thought not to weigh. Once again, I weighed anyway, even though I already knew the number would be up since we had dinner at 830pm. credit.

This morning I've already been presented with the next set of circumstances. I checked in w/mom to find her best friend passed away and that she was concerned about something regarding the eye appt yesterday. She thinks her macular is getting worse and that they didn't test properly yesterday.
Before I got all that news I was in the process of installing a new thermostat. I got it taken apart and seemingly broke the old one and need a heating co. for a rewire. (Old Victorian House Syndrome). Fortunately, I jerry rigged the thermost. to work until an expensive guy can come. I'm on call now with mom now (might need to revisit the eye clinic today), and with Kirk's DD who is waiting for the OK to move into her new apartment, which we said we'd help with.

Aha, the most important thing I can do after checking in is make a SBD food plan for the day and get my smoothie made. That continues to be my greatest tool for staying close to plan: PLAN.

After I complete those basics I'll go visit our decluttering thread and make a list which moves me forward while I await my next challenge.

I just took a moment and remembered how simple my life was when I started Beck Diet Solution....not many worries, lots of time for dieting. Now, as many things seem to keep appearing on my horizon (almost daily), I am very grateful to have many Beck skills right with me to help me get through each day in "as sane" a manner as I'm able, with respect to food/addiction.

Last edited by Lexxiss; 10-18-2012 at 12:36 PM.
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Old 10-18-2012, 04:55 PM   #129  
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October 18, 2012 - Think Thin Thursday Tip
Quote:
Dieters often go off track because they think they’ll enjoy themselves more if they’re not restricting their eating. We ask them to really think about how it feels when they’re off track and many find that they actually spend more time feeling badly about themselves and guilty about their eating than they do feeling good. Remember, being off track might not actually make you feel the way you think it will.

Last edited by HaleyJu; 10-18-2012 at 05:14 PM.
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Old 10-19-2012, 05:18 AM   #130  
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Thumbs up Friday

Diet Coaches/Buddies - Walked (CREDIT moi) to the library and returned with no books. Yay for showing some restraint when some part of my brain thinks I need one from each section I browse. I seem to have about five books with active bookmarks at the moment - more aren't welcome.

Food was good enough, CREDIT moi. I avoided some repeated urges to indulge in tree nuts; methinks my body now believes it's entitled to them regularly. It would be easy to think it was the body chasing a need for nutrients, but the urge is the same one I used to feel for Oreo cookies and those aren't known to have any life-supporting ingredients, LOL. Dinner included kale from our community garden - that stuff just feels healthy all the way down. DW adds plenty of garlic and serves a huge wad so I've learned to associate reeking with feeling healthy. Yay for kale and garlic both.


Joy (gardenerjoy) – It's fun to anticipate you leaving town because you always come back with good stories.

Debbie (Lexxiss) – Congrats for "jerry rigged the thermostat" - BTDT, sometimes forgetting to go back and do it right. Kudos for keeping your food sanity with so much external stuff happening. I do know that "Old Victorian House Syndrome," LOL.

Beverlyjoy – I recognize that desire to avoid posting while struggling - wish you'd figure out why that is and publish the reason for the rest of the world. Yay for going to the store for healthy food; it's always great to hear that you're out and about.

HaleyJu - Thanks for the Beck tip; I need to be reminded, "Remember, being off track might not actually make you feel the way you think it will."

Readers -
Quote:
chapter 8 Stage 5 The Motivation-for-Life Plan

Daily Motivation Plan

several times a day
. . . Give yourself credit. I find that many dieters gradually stop practicing this important skill as time goes on. You should be giving yourself credit throughout the entire day - at least 15 or 20 times, whenever you:
. . .. . .
  • Eat slowly, while sitting down and enjoying every bite.
  • Exercise.
  • Think about your general eating plan for the day.
  • Follow your plan for each meal and snack, or make appropriate modifications.
. . .. . .
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 190.
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Old 10-19-2012, 09:16 AM   #131  
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Hi Coaches!

I have weighed and will write my food plan for the day once I find out if we're going to Denver to help with the move. Today I'm looking at either 3 meals at home or just the one, my morning smoothie. I'm thinking it's going to be the first...and moving parties usually include take out pizza, so I'm going to think and come up with something creative...like bringing our own vegetarian pizza to cook there....hmm...that might work.

BBE, yay for kale and garlic, especially when the kale is freshly picked. I had your same library experience awhile back. I saw so many things I wanted to bring home, yet resisted, understanding that sometimes too many just add to the clutter experience.

gardenerjoy, yay for another day with 3 items checked off. I look forward to your report regarding your "more structured" day.

haleyju, thanks for the Thursday tip. I find my "worst" feeling is when I've engaged in unplanned eating in the afternoon then realize that act doesn't allow me to fully enjoy my planned and OP dinner.

Beverlyjoy, I think your commitment to checking in everyday w/gratitudes and reading here even when not posting is so helpful. Kudos.
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Old 10-19-2012, 12:22 PM   #132  
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The more structured day improved my mood a bit; my productivity not a whit. But it did make it obvious where the problem lies. For October, I turned my blog into a full-time job while in total denial that it happened. Fortunately, my work portion of October ends soon and I'll have no choice but to cut it out. I hope during my time away that I can think through how to arrange my life in ways that work better for me.

Credit for doing my three things yesterday: checking with my coaches, exercising, and evening routine. I've starred those same three things on today's list. One down (CREDIT! YAY!) and two to go.
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Old 10-19-2012, 02:41 PM   #133  
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Greetings!

OP so far this week, and am trying to hold on as I get to the Sunday weigh-in. Hoping for that next pound to hit the road.

The hard part today is feeling like I've worked so hard these last 3 weeks and don't feel a whole lot different even though the scale says "Success". Clothes are still tight, the spare tire still vivible. I remind myself that it's all going according to plan and that 3 pounds' loss won't turn me into Audrey Hepburn. Yet.

Deep breath. Patience. Keep going.

Onward, Spanky

Last edited by spanky; 10-19-2012 at 02:42 PM.
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Old 10-19-2012, 05:30 PM   #134  
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Reminder for the day...........
Quote:
October 19, 2012 - Friday Weekend Warm-up
If you think, “I’ll just eat whatever I want this weekend and start again on Monday,” remind yourself that getting off track every weekend is a prescription for gaining weight or staying at a higher weight. If you want to lose weight and keep it off, you have to be consistent with your eating, and practice your skills consistently, 7 days a week. We wish it were different but it’s not!
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Old 10-19-2012, 08:18 PM   #135  
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Last night my hardrive crashed. Big phooey. Dh took it too Best Buy and they will fix it - probably replace it. I am grateful that I didn't overeat in reaction. I can use dh's computer on a limited basis... it's his computer for work.

Yesterday was a good and healthy day. I completed many of the Beck tasks. I am grateful. I read parts of the books and read the cards and worked on my healthy living tasks. I also did my journalling of Beck Tasks as well as planning/measuring/logging. Quite a few credits.

Dh is mad at me because I tossed his popsycles in the trash. Oh dear. Usually he accepts it. I think he likes it better when I am overeating... then I don't get rid of his goodies.

I will try and check in tomorrow.,

Have a great weekend.
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