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 11-15-2012, 12:05 PM   #106  
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Default Checking in -- Wednesday.

Thanks, all, for the kind words!

Yesterday was a day of making the best of what I had to eat. One credit is that I made sure to eat before going to a fancy-schmancy dinner at the Dean's house, which meant that I could say no to a lot of the food (in a polite way). Interestingly enough, feeling not hungry, freed my brain for more of the networking conversation that happens at these kinds of dinners.

Credit! Also, did not munch unhealthily last night: had a Greek yogurt (Fage, which has the sugar on the side, so I only use about half).

Goals for the day: salad at lunch, and taking the stairs through my commute on trains and subways. Thinking positively when I look in the mirror. Checking in again here tonight.
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Old 11-15-2012, 02:01 PM   #107  
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today's tip.......... back later to rehash the day.
Quote:
November 15, 2012 - Think Thin Thursday Tip
If you have a hard day and then eat in response to it, the only thing you’ll do is make your day harder because you’ll then feel badly and guilty about it. And, you'll likely make the next day harder, too, because once you get off track, it’s more difficult to get back to and stay on plan.
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Old 11-15-2012, 05:01 PM   #108  
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I have only skimmed the newest Beck Newsletter. It's full of great stuff. Instead of trying to copy it here, I'll just paste the link. Hope you all find it full of sane thoughts.

http://tinyurl.com/apxzyg7
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Old 11-16-2012, 05:50 AM   #109  
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Thumbs up Friday

Diet Coaches/Buddies – Yesterday's excursion was a big leap; I took the subway on my own to an appointment! My leg and crutches handled all the walking, all the stairs, all the escalators - the whole enchilada. CREDIT moi for the exercise. I had originally intended to take a taxi there and consider taking the subway home, but decided to go for it. My good leg aches from doing the work of two, but it's a good ache. Yay for moving forward.

Eating was on plan, CREDIT moi, including skipping my evening snack. Since my cast and me are sleeping on the spare bed in my home office, when I feel the need to elevate my foot to relieve swelling, I just sleep for a one-two hour chunk. I'm approaching the Howard Hughes state where I sleep/work on my own schedule uninfluenced by outside reality - not sustainable, but a fun experiment. I was asleep at the scheduled time of my evening snack and just forgot about it.


Debbie (Lexxiss) – Ouch for "snackies" on a Kudos worthy "pretty decent day." Love the thought of biking to the mall. Our local news says there's a UFO over Denver. Is it friendly?

Beverlyjoy – Good idea indeed, "- Enjoy family more than food- including my two grandkids." It's interesting that we have to have an 'acceptable' reason for sane eating - "high triglycerides" is as acceptable as they come. I'm joining a large group that includes a bunch of young adults who'll do seconds and thirds into their in-shape bodies with no impact. I'll have to use some resistance techniques for food going into a body that'll remember every bite.

Mary (MaryContrary) – Yay for a brain dedicated to networking rather than getting as much food as possible. Kudos for eating before going to the dinner.

HaleyJu - Good to be reminded, "it’s more difficult to get back to and stay on plan,"

Readers -
Quote:
chapter 1
The Key to Success

For example, they often have such thoughts as: . . .
  • I'm upset. I have to eat.
  • I ate something I shouldn't. I may as well blow my diet for the rest of the day.
  • This is hard. I don't want to keep dieting.
  • I'll never lose weight.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.
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Old 11-16-2012, 07:46 AM   #110  
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Had a bad food start to the day, ended well and low-carb. Usually it's the other way around so I give myself credit for turning the day around when I usually say oh what the heck I already messed up so I may as well keep eating stuff I shouldn't.

Right now it's Me vs. Sugar and in all forms.
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Old 11-16-2012, 08:50 AM   #111  
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Hi coaches/friends - yesterday was mostly OP - I am grateful. I had an extra snack in the evening. I was still within my plan. However, I need to keep practicing my resistance techniques and not let food own me. Credits are: planned/measured/logged, journal work/exercise and I have been planning ahead for my challenging week ahead.

wannabeskinny - credit for turning your day around after a shakey start. Awesome.

billbe - It's wonderful that you are getting so mobile with your crutches. Credit for getting your moving in! You said: I'll have to use some resistance techniques for food going into a body that'll remember every bite - good reminder. Thanks.

haleyju - thanks for the tip and link! Wonderful reminders.

Marycontrary - yes, it's often good to eat in advance, if possible, where you know there will be things you might not want to eat. Credit! Many good credits. I am now just starting to get into Greek yogurt. Yummy,

I hope you all have a wonderful day. I will plan, plan & plan somemore.
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Old 11-16-2012, 09:06 AM   #112  
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Hi Coaches!

Lost a post as my computer shut itself down for automatic updates. I made some poor food choices yesterday also made some very good ones. Emotional time as I drive from the Western Slope this morning then proceed to Denver for an airport pickup. Dinner, I'm hoping, will be at WFoods where I always make fantastic choices. credit for that.

BBE, I'm impressed with your subway adventure! Kudos! Those trips on crutches MUST burn calories. Haven't heard about the UFO...will check into it. I did sit outside for 5 minutes looking Leo's way looking for meteors...didn't see any.

HaleyJu, thanks for the newsletter link. I will read it today.
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Old 11-16-2012, 11:17 AM   #113  
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It never fails. If I quit posting here a few days, my eating rapidly disintegrates. Getting back on track today. Starting with writing a food plan. Done. (CREDIT!)

WI: +0.5 kgs, Exercise: +70 710/1600 minutes for November, Food: NA op, Read my Advantages and Responses: yes

BillBlueEyes: great to "see" you out and about.

Last edited by gardenerjoy; 11-16-2012 at 11:17 AM.
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Old 11-16-2012, 08:05 PM   #114  
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I guess getting out the newsletter yesterday caused them to forget to do today's weekend warm up tip. What's up with that!! It's the start of the "eating season" as someone so accurately said a few days ago. Come on Beck..... don't fail me now!

Yesterday we had a Thanksgiving luncheon at school. The cafeteria ladies and the vocational course teachers did a great job. I was scared that even with mindful eating that I would be up a bit on the scale this morning. No so I was down .5. That 1.5 pound this week. Goal now it to keep it there (or even better, drop another .5) during the holiday. We are out of school the entire week. I am so ready for it!!

Have a great weekend everyone!!
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Old 11-17-2012, 06:47 AM   #115  
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Thumbs up Saturday - National Adoption Day

Diet Coaches/Buddies – Eating was on plan, CREDIT moi, including skipping both morning snack and evening snack because I wasn't easily close to the food. There's something real about physical separation from food - just as there's something real about standing next to a table of snacks at a function. Duh!

Took another excursion with my cast. CREDIT moi since I now call this exercise. I made an attempt to combat the bureaucracy to get a temporary Handicapped Placard for my car; just every now and then over the next weeks when walking on crutches is difficult, I'd consider using it. Well, you'd think I was applying for license to rob banks. It can all be done by mail if you don't mind waiting for weeks. But I might only need it for a few weeks! So, I'm trying to do it by going to my doctor's office and then to the Registry of Motor Vehicles - to exactly the one office that is authorized. This is not the kind of effort I'd recommend for someone who is . . . handicapped.


Joy (gardenerjoy) – Kudos for "Starting with writing a food plan." Why do the simple steps often elude us?

Debbie (Lexxiss) – Yay for taking a 5 minute slice in your day to look for meteors. It's nice to remember to live in between all the running around that we do.

Beverlyjoy – Such a good way to see it, "and not let food own me."

HaleyJu - A whole week of vacation sounds good. Kudos for standing down over indulging at your school wide luncheon.

Wannabeskinny – Sugar is evil. I look forward to the day that's it's a controlled substance. Kudos for countering the Sabotaging Thought, "oh what the heck I already messed up."

Readers -
Quote:
chapter 1
The Key to Success

If any of these thoughts sound familiar to you, you're the perfect candidate for the Beck Diet Solution. This program teaches you how to talk back to your sabotaging thoughts in a convincing way. When you hear that little voice in your head say, Oh, just eat it ... It won't matter, you'll be able to tell yourself, Yes, it does matter ... I want to be thin ... Every time I eat something I'm not supposed to, it makes it more likely that I'll give in again in the future ... It matters every single time ... I'm just trying to fool myself ... If I eat it, I'll get a few seconds of pleasure, but then I'll feel bad ... I can resist this ... I want to lose weight much more than I want a few seconds of pleasure.

Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), pg 18.
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Old 11-17-2012, 09:17 AM   #116  
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I wrote a food plan for today (CREDIT). I'm going to see if I can actually follow it a bit better today.

Credit for working on the fall-clean up of the veggie garden for exercise. Credit for not eating in the middle of the night when the neighbor's dogs barked for more than hour after midnight. Fortunately, that was a first -- hopefully it won't happen again.

WI: +0.25 kgs, Exercise: +60 770/1600 minutes for November, Food: 70% op, Read my Advantages and Responses: yes

BillBlueEyes: In this day and age, I would not have thought it would be so difficult to get a temporary handicapped card. Good for you for the persistence.
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Old 11-17-2012, 10:27 AM   #117  
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Hi Coaches/Becksters/friends - Yesterday was 98% op. I did have an extra evening snack. I will keep working on it.

Some credits for yesterday:
left a bite
no seconds
did my journal work
planned/measured/logged food
checked in here
weighed in
ate breakfast and dinner very slowly

Today DH and I are going to see our cousin's new home and watch football. They used to live 5 minutes away. However are about 30 minutes away. I kind of miss having them around the corner. Anyway, I called and said I was bringing some veggies and dip. I called back to ask about dinner so I could plan dinner better. They are getting pizza. I am planning to have just a couple little pieces.

I hope you all have a great day.
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Old 11-17-2012, 04:14 PM   #118  
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Default New, would like to join in

Hi there, would like to join in on this forum/thread.

I'm earnestly working on weight loss, recently pulled my Beck book off the shelf and for the past week have been re-reading, making the cards, the whole deal...I employed this technique some years ago and had some success. I've also done some cognitive behavioral coaching in other areas and it's just so powerful.

Me- I'm a 50 yr old mom to 2 boys, a business owner. I'm also recovering from a rather longstanding injury (hip - labral/cartilage tear, misdiagnosed forever as a back issue) which resulted in a surgery in July. So a recent part of my journey has been to get back in shape, and that is going well...But I also need to lose weight, some of which has been put on just in the past year. My relationship to food is what I'm most intently focused on. And it's all about the mental aspects - I know precisely what I need to do, so just do it! Easy, right? Sure, until those evil sabotaging thoughts kick in...

My diet is simple tracking and calorie/portion control. Works for me better than excluding some food group.

I will start by sharing a few "credits" I give myself the past few days:
*turned down very yummy looking cookies and cupcakes which materialized unexpectedly in my office. "I don't have to eat unplanned food just b/c it's right in front of me."
*Stopped myself from picking/eating while standing a few times
*Successfully exercised 2 days despite feeling lousy from a cold.



Cheers! (raising a diet hot chocolate....)

PS bear with me - I'm not terribly familiar with the 3FC forums, hope I'm doing this right.
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Old 11-17-2012, 07:50 PM   #119  
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Chickbury: welcome! And you're doing it perfectly. I'm 50, too. I found it's a lot of years of bad habits to change, but there's also a lot of maturity to tackle the problems with so it kind of evens out.
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Old 11-17-2012, 11:09 PM   #120  
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Two really busy days and no energy to post here - neither day was 100% but neither was a disaster either. Two pieces of pizza after a 5 hour training last night - kind of a lot, but my only snack was almonds between lunch and pizza and it was once again COLD and I am convinced that makes you hungrier!
Thursday I spent a lot of the evening wrestling with the idea of how a rough day leads to eating. We had a lockdown at school due to a bank robbery right next door. I was with 17 5 year olds for an hour and five minutes with the door locked, the shades pulled, and silence expected. The kids were scared (some crying), my aide was in another room, and I couldn't do our normal routines to calm and refocus the children. Exhausting and draining! They called it off right before the end of the day and we took the kids to the buses. After that, I took my stuff and left for the day. My overwhelming urge was to go and buy food - lots of it. I ended up not going too far overboard, but I really thought through what was going on in my mind. I know food doesn't fix tired or scared. I came to the conclusion that it has something to do with the amount of self control I had to exert all day, and during the crisis--I was tired of being in control, of doing the right thing, of keeping myself in check. I can't let loose in front of the kids, or fall apart afterward among co-workers and parents, but I can, darn it, buy myself some maui sweet onion potato chips! It is SO HARD to be a grown-up all the time.
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