3 Fat Chicks on a Diet Weight Loss Community

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BillBlueEyes 11-01-2012 04:55 AM

Beck Diet For Life/Solution – November 2012 – Support, Discussion, Buddy/Coach
Welcome to the discussion group, support group, diet coach group, diet buddy group relating to the two books by Dr. Judith S. Beck:and the first bookThe Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).

The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:
With The Complete Beck Diet for Life you'll discover the 5 stages of successful dieting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck eases you into changing one step at a time. You'll master one task before moving on to the next. And you'll learn techniques to deal with challenging situations, such as sticking with ou plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll achieve a lifetime of healthful eating and lifelong motivation.
This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.

If you’ve arrived from a search engine, you’ve landed at the site of 3 Fat Chicks (3FC), a remarkable place for those interested in a healthy life style, including mindful eating, exercise, and weight loss. More about the site, including how to register so that you can post, can be found here.

The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.

You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:

List of Monthly Beck Threads for Support, Discussion, Buddy/Coach

BillBlueEyes 11-01-2012 04:56 AM

Diet Coaches/Buddies - Did gym, CREDIT moi. Seems like the storm scared folks away from the gym; few people were working out. Watched the city workers grinding up the remnants of the fallen limb in front of our house. While this probably doesn't really qualify as serious exercise, I enjoyed it as much as the four year old boy who was also there. Someday I've just got to buy myself one of those grinders.

Food was good enough, CREDIT moi - exactly on plan except for extra Black Seedless Grapes during the evening when I wanted to be eating the candy we had for trick or treaters. The good news is that I ate exactly none!! Exactly zero miniature candy bars, including dark chocolate Milky Ways which were calling big time. An additional CREDIT moi for the candy alone. We only had about a dozen of visitors so now I have to get rid of a lot of candy. I have a place to bring it this weekend where there might be enough young adults who didn't get their fill already.

Joy (gardenerjoy) – Such a fun reminder: packing your lunch created the opportunity to have a lovely life experience by the lake. Sane living has benefits!

TeachMe - Yep, Kudos indeed for working to stay your path with angiogram level of tensions. Congrats to your DH for having a heart in good health other than its known problem. Sending supportive thoughts for patiently waiting until March for resolution.

HaleyJu - Like being reminded, "practicing them over and over again."

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Remember the old you. Remind yourself what life was like when you were heavier and unhappy about it. What was a typical day like for you? How did you feel physically? Visualize a specific experience or event that encapsulates the negative consequences of being heavier. For example, maybe your weight overshadowed what could have been a pleasant experience at a party or at the beach. Picture it in your mind: What were you wearing? Whom were you with? How did you feel about your appearance? What did you think others were thinking about you? Were you worried about what you were going to eat, how you would stay in control, and how others would view your food choices? Ask yourself, Do I really want to go back to that?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

gardenerjoy 11-01-2012 10:32 AM

Credit for going to the grocery store to get normal foods into the house for a normal routine. Credit for getting a salad bar while at the grocery store for lunch since it was going to be hard to get salad fixed that quickly in the normal way.

We had 4 trick-or-treaters. About normal. I gave out candy by the handfuls and have only a bit left. I pass out Ghirardelli dark chocolate because it's something I'm willing to write into my food plan. Food plan is written for today and I'm determined to follow it.

My ups and downs in October led to a November 1 weight precisely 1/10 of a kilogram above my October 1 weight. I'm extremely happy with that but would like November to be less dramatic on that front.

TeachMe: sending supportive thoughts while you deal with DH and the angiogram. Glad that it went well!

HaleyJu 11-01-2012 01:32 PM


November 1, 2012 - Think Thin Thursday Tip
If you have leftover Halloween candy, it’s important to plan exactly what you’re going to do with it. How much are you going to get rid of? How much are you going to keep? And, for the candy that you do keep, how much and when are you going to eat it? Making these types of plans can go a long way towards ensuring that you stay on track and keep your eating under control.
We did have a few trick or treaters....... less than in previous years, though. The result is that I have more than previous amounts of candy leftover. I have managed to avoid eating any of it so far. :) I suppose I should do as today's tip says......... make a plan for it. Right now, I'm glad the candy is at home and I'm not. For some reason I am super hungry today and I might weaken and listen to the siren song of the candy dish. I need to get my head back in control before I get home.

HaleyJu 11-01-2012 09:54 PM

After a number of days successfully being OP I seemed to have fallen off the wagon today. I was hungry all day. I ate more than I should have and some things that weren't good choices. About the only credit I can give myself is that I did manage to stay out of the left over candy. Oh, and I did go to yoga this afternoon. Credit for that, too. I'm afraid that there won't be a downward trend on the scale tomorrow.

Lexxiss 11-01-2012 10:44 PM

Hi Coaches!

I had some depressing "stuff" today and didn't eat in response. credit. I found out later I'll need to work on Friday for a coworker whose DH is hospitalized. credit for motivating both DH and myself (and pup) to head to Denver for a bike ride/walk and healthy shopping at WFoods. The combo improved my spirits.

Nature Girl 11-01-2012 10:46 PM

Asthma, prednisone, exhaustion.
Can't figure out if I'm hungry, if it's the drugs, if I'm tired.
I seem to be eating reasonably, but not planning like I wanted to.
The kindergarteners were definitely suffering the effects of post-Halloween sugar and excitement overdose. Hopefully they are all tucked in their littlel beds now and Friday will bring less crying and more focus.

BillBlueEyes 11-02-2012 05:37 AM

Diet Coaches/Buddies - Gotta stop this double fruit in the evenings; I'm stuck with the thinking that fruit is OK since it's good for me. Ouch. Otherwise, eating was on plan, CREDIT moi. The leftover Halloween candy continues to call me - but it's a soft voice. I don't really crave it. It would solve tension or boredom for a few seconds. My thinking is that one of those little 'fun-sized' bars would merely waken the cravings for more. And more. And more. Sugar is a powerful drug. It's scheduled to be contributed to some defenseless folks on Sunday. Seems like it would be a true act of compassion for the world if I just fed it to our compost worms.

Walk, CREDIT moi, was good enough. I got distracted when I stopped at Whole Foods for peanut butter where I wondered why it's shot up in price from about $2 per pound to $3.69. It's not a consequential item in my overall budget but it annoys me. Whole Foods is taking orders for their Thanksgiving turkeys suggesting to me that holiday eating is near. Time to think about sane portions when seated at a large, chatty table where second and third helpings are happening.

Joy (gardenerjoy) – I second the motion for "less dramatic." Wish I'd quit drooling over the thought of your Ghirardelli dark chocolate hand outs and remind myself that I could just go buy some if I really wanted it.

Debbie (Lexxiss) – Kudos for proactive activities to stave off the neggies from "stuff." Hope your co-worker's DH recovers.

Nature Girl – A buddy took his young kids to see his office and a co-worker gave them candy. He had to leave in five minutes as they went off the walls. I can only imagine a room of 18 sugar drugged kindergartners. Good luck finding your center despite exhaustion.

HaleyJu - Yep, Kudos for avoiding the candy - a really unnecessary glob of sugar calories. After reading Beck's tip to make a plan for leftover candy, I wrote my plan in my check-in today.

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Recall the old feelings. Think about the last time you gained back weight. Did you feel guilty about eating foods you knew you shouldn't have? Were you unhappy, frustrated, and angry with yourself? Did you feel out of control and hopeless? Unfortunately, this is undoubtedly how you will feel again if you stop following your plan and regain the weight you lost. Avoiding this kind of distress (which could become permanent) is a good reason to keep going.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

Lexxiss 11-02-2012 08:29 AM

Hi Coaches!

I forgot to weigh this morning, but fortunately it's not habitual. Yesterday OP and I have remembered to set out my work lunch. I'm quite organized this am...cognitive therapy seems to be working in my life right now. credit for persistence.

gardenerjoy 11-02-2012 09:38 AM

Credit for meeting my exercise goal for October, mostly thanks to that three hours of walking in Eureka Springs on Monday. Credit for making required adjustments to my food plan due to my kitchen supplies not being quite up to par, and not letting that derail me.

I had my trifecta of writing, exercising, and eating on plan yesterday. Not bad for the second full day back from vacation. But I need to acknowledge that I'm feeling behind on everything else, some of which I need to jettison and some of which I need to punt. I'll try to get some of that done today so that it doesn't start weighing me down.

WI: +0.5kgs, Exercise: +55 55/1600 minutes for November, Food: 90% op, Read my Advantages and Responses: yes

HaleyJu: one of the things I've been surprised to learn since I stopped overeating is that some days are just hungrier than others -- no rhyme or reason. It helps to know that hungry days happen and that they pass. Eating a little more on a hungry day doesn't need to derail you, just get right back to planning and doing all the other Beck tasks and you'll be back to less hungry days soon.

Lexxiss: good job taking care of yourself on a tough day!

BillBlueEyes: yay for having a plan to dispose of excess candy.

Nature_Girl: take care of yourself! I find a food plan most useful on days when I'm not sure I'm assessing my own hunger well (which is most days, still). Eating by the plan and the clock works for me.

maryann 11-02-2012 10:45 AM

Good Morning, Coaches.

Happy November. Checking in after a long absence telling the truth. If I stop checking in it is most likely because I can't face what I am eating. I have had to change my ticker up by four pounds. I still had to battle the voices in my head that said, "Wait another week before you say anything. You can lose that weight in a week." Weight is just information. The information is telling me I am not putting first things first - which is health. I have never suffered so many physical ailments of stress - my neck and back are killing me. I am having indigestion problems, sleep is difficult. Crazy.The good news is everything I am working on( MFA, job, family) is going well. The bad news is I am paying the physical price.

I am so far gone, I can't even remember what I am suppose to eat! I had three eggs and an apple for breakfast. that sounds pretty good. My stomach is very tender ( never in my life has that been true) so I have to put in sometime today to figure out what food plan will help me get through. But time, then is the issue.

Glad to have this blog here to help get back on track. Best to all.

HaleyJu 11-02-2012 04:25 PM

Today's thought: It's hard, but it's worth it.........

November 2, 2012 - Friday Weekend Warm-up
When dieters go through a rough patch they may think, “This isn’t worth it.” It’s important to remember that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. This weekend, even if dieting feels difficult, remind yourself that it’s hard but it’s worth it.

Back later with comments on the day.

Nature Girl 11-02-2012 09:08 PM

Emotional meeting after work today - lots of personal "attacks". Good support from colleagues but still rough. My reaction was to leave wanting to solve that problem and ease the feelings with a giant pizza or treats from the store across the street. Resisted and drove home with only a dozen almonds and a cliff bar hitting my mouth (hadn't eaten in 5 hours). One measured mixed drink later, I am preparing leftover healthy chili to feed my actual hunger instead of trying to fix feelings with food.
What a victory!!!

HaleyJu 11-02-2012 10:46 PM

A victory indeed naturegirl!

Today was one of those days that Gardenjoy said would be less hungry. Yesterday was close to 1600 calories. Today was back under 1300. I was completely surprised this morning that instead of the expected weight gain there was a .5 loss from a bounce earlier in the week. This weight loss thing is a strange process. How is it that I ate more and the weight went down. Darn I wish I could make that work more often ;). I may need to get up and go to bed to keep avoiding those lovely little packages of M&MS calling from the kitchen. So far, credit for being deaf to their call.

onebyone 11-03-2012 03:03 AM

Happy November
Hi Coaches

*credit for two days weighing in and weighing the same: 249.8. My goal is to be 249 or less on my 49th birthday, which is tomorrow, so :crossed: it may just happen. I'll resist the philosophizing I want to do on this right now, (probably a factor of popping awake at 2:26am and posting here), and save it for my actual birthday-day. For today I am to attend an all-day arts conference, paid for my the potters' guild, as I am their public face at events in the region. No one else wants to do this kind of stuff and I am always happy to go find out about stuff.

Like naturegirl I've had lots of tummy issues these last few weeks as well. Raw carrots always make my tummy hurt for some reason. Usually I just ignore it and have the carrots anyway when I am looking for a mid-day snack/fill-up. I still haven't nailed down my mid-day meals on my Eat What My DH Eats plan. His lunches are provided by his work and so far I don't feel guided by his choice at mid-day. So, I'm floundering on this front somewhat.

I do think it's going to resolve itself this week as I have MY NEW STUDIO :woohoo: now and if I am going to be working there most days I'll need to pack a lunch. To celebrate receiving the keys to my studio, and admiring the work done on my behalf by the owner of the industrial space it sits in (WOW) I drove down the street after the key/rent money exchange and the surveying of my new space, and went to the Winners store. In there I was SUPER-tempted by the strange and exotic varieties of sweet things.
I looked at them all.
I thought about them all.
and *credit* I put all of them back, opting to take home two (this was my indulgence-buying 2, not 1) packages of flavoured coffee beans: creme brulee and butterscotch toffee. I will be back for the moonpie chocolate mint and the moonpie vanilla this week. My studio needs coffee and a coffee maker and I forsee, with a Winners at the corner, a large variety of coffees there. :coffee: Just so you know, any of you Becksters can drop by the studio for a cup at any time.
That's a standing invitation.;)

So HUGE CREDIT for having a zero-:bat:Halloween candy October (and therefore November aka leftover candy). I've had maybe two other zero-candy Halloween's in my life. This was good. CREDIT for just saying no, over and over and over and torturing myself and thinking and wondering and imagining how the _______ thing would taste and how could I have it:?: (but not feel bad), and in the end just walking away and not bringing it home. It seems I must indulge in the AGONY of deciding that no, once more, I cannot have the _______ because, for me, it is a "gateway drug" and the wheels will come off my wagon very fast and I never, ever, know how long it will take to get me back on the road again. So for today, I will call up the feisty iron-willed spirit of a 1980's Nancy Regan and her Just Say NO campaign. She seems like someone who probably was pretty strict when it came to sweet indulgences and probably watched her figure like a hawk. I am sure Kitty Kelley's book tackled that pithy aspect of her character. A book I did read back in the day but all I can truly recall are the parts about Mrs.Reagan's choice of china patterns and her hate for Jane Wyman, Mrs. Reagan #1. Oh no, now more of the book is flooding back. Must-change-topic.

I am moving the first things into my studio on my birthday this Sunday.

(excuse me as I need to :dancer: about that again)

I am just so grateful and feel like my life is doing a re-start once more.

Ok must get back to bed. Just needed to check in. Will check in again as I face the challenge of 2 free meals at the conference today, both of which I am looking forward to, and both of whch will have all of you guys there watching my back.


BillBlueEyes 11-03-2012 06:06 AM

Saturday - Book Lovers Day
Diet Coaches/Buddies - Solved the double fruit evening snack issue, CREDIT moi, by having no evening snack at all. That wasn't so hard since we went out and returned late enough that snacking wasn't an issue. That made the whole day under plan, CREDIT moi - wouldn't mind a few more of those. Left over Halloween candy remains untouched; only one day until it's out of here.

Bumped into a friend at gym (CREDIT moi) who started out bigger than me and has lost weight until he's now smaller. Good for him, and good for me for feeling pleased with his journey rather than challenged. We walked, CREDIT moi, last night to an event where I learned that one Bowhead Whale was estimated to be 211 years old!!! Pretty amazing. It's a joy to walk places where I would have driven before my journey. Yay for my journey. It's also a motivator that the cities are eliminating parking spaces to motivate folks to walk more, LOL.

onebyone – Hooray for the new studio - can't wait to accept your invitation to come visit. Gotta love listening to what you see when you look at blank walls. Kudos for facing that "the wheels will come off my wagon very fast" when you diverge from the path.

Joy (gardenerjoy) – Interesting to come to accept that "some of which I need to jettison and some of which I need to punt." Sometimes we're behind because the dream wasn't realistic; that isn't easy to realize.

Debbie (Lexxiss) – Yay for persistence.

Nature Girl – Outstanding!!!, Yes, "What a victory!!!" It so amazes me that so much raw emotion gets caught up in discussion of little kids when there's so much room for raw delight. Kudos for distinguishing actual hunger from "trying to fix feelings with food."

maryann - It's such a demonic Sabotaging Thought, "You can lose that weight in a week." Kudos for spotting it so you could respond. Congrats on "( MFA, job, family) is going well" - that should be in Broadway lights.

HaleyJu - Amen sista' to "This weight loss thing is a strange process." Yep, Kudos for ignoring the pleas of the M&M's.

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The next few techniques will remind you what will happen if you abandon your efforts.

Visualize the future if you gain weight. Imagine, in great detail, the most likely scenario if you go back to your old way of eating. Can you see yourself getting heavier? Can you imagine how you will feel when you see the number on the scale going up ... and up ... and up? Can you picture having to put away your smaller clothes and getting out your bigger ones - the clothes you had promised yourself you would never have to wear again?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 193.

gardenerjoy 11-03-2012 02:38 PM

Credit for making a food plan that matches what my kitchen can produce (writing "soup" on the plan when it will be a couple of weeks before I can make homemade chicken stock is unhelpful). Credit for many squats and lunges (also stretching at the moments when I would have otherwise stood still) while hauling and spreading compost for a new bed.

An extra snack did not help me get more things done. New response: I get more things done by doing things, not by eating.

WI: +0.45kgs, Exercise: +120 175/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

onebyone: I'm so excited about your new studio! Can I request tea when I drop by?

HaleyJu 11-03-2012 11:00 PM

The only thing that I can take credit for today is going for a walk and coming here to say that I went totally off plan. I don't mean a little off plan but big time off plan including left over candy, cookies, and way too much food. I even had those "the **** with it, I've blown it anyway" thoughts (which i acted on). Now that it's done, tomorrow is another day -- time to start over again.

BillBlueEyes 11-04-2012 04:04 AM

Diet Coaches/Buddies - On plan for the day, CREDIT moi. Evening snack was a small piece of coffee cake with friends rather than my usual fruit, but I had planned it so count it as on plan. Today's the day I attempt to foist my leftover Halloween candy on some folks. Doesn't seem compassionate on my part to give away a drug. When I become semi-enlightened, I'll just toss it in the compost; when I become fully enlightened, I'll not buy it. Perhaps I need the slogan, Friends don't give friends drugs.

Walking, CREDIT moi, was through the Harvard Forrest in central Massachusetts. The great thing among a bunch of current researches is worldwide carbon accounting. We saw a large stand of trees circled with stainless steel gauges that expand with tree growth. The researchers will be able to estimate the accumulated carbon per year of that section of forest. Cool stuff. It's coming back into vogue to be aware that forests are part of us. I touched an American Sweetgum Tree that was more than 400 years old as determined by a drilled core. Seems that the earlier settlers left a bunch of them because their wood is too hard for much use other than mallet heads. Yay for trees.

Joy (gardenerjoy) – I need this, " I get more things done by doing things, not by eating."

HaleyJu - Yep, Kudos for the walk; Kudos for posting; Kudos for going forth rather than spiraling down with the Sabotaging Thought, I've already gotten one speeding ticket, might as well drive faster.

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

Now visualize the Future if you keep following the Beck Diet for Life Program. Imagine a specific event you have coming up (perhaps a wedding, vacation, party, or business meeting) and think about how great you will feel if you have kept your weight down. Picture it in your mind. What will you wear? Whom will you talk to? How much more comfortable will you feel at your new weight?

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pgs 193-4.

Nature Girl 11-04-2012 10:29 AM

Exercise decision: go for a walk right now before I go work in my classroom, or wait until after so that I can hit low tide and walk on the beach. It makes sense to go first so it's done and can't talk myself out of it, but it would be so much more fun to walk on the beach instead of the paved road. Normally would plan both, but as I recover from the asthma crisis, moderation is important.

Met my husband in the big city halfway between two homes for breakfast yesterday...involves a walk-on ferry ride which is always fun. Had my traditional breakfast at our 25+ year favorite joint but told 'em to hold the toast. Late breakfast held me until dinner--not even any snacks! So the larger than normal breakfast turned out to be not too far off plan.
Hung out together a while, hopped back on the ferry, and got home in time for chores and relaxation--just what is needed after a long week and lots of asthma symptoms. Saving special salmon & fresh veggies I bought at the market for tonight--after yesterday's delicious breakfast, dinner could be simple; today's breakfast is simple and dinner will be something to look forward to.

Lexxiss 11-04-2012 10:59 AM

Yay for trees!
Hi Coaches!

DH and I just got in from raking the yard. credit for exercise of necessity. We have a giant (by our standards) spruce tree of which the pine cones get blown all across the yard if we leave them to winter over. It was an enjoyable task as the weather is quite mild this morning.

I weighed, had my kale smoothie and am heading into work (again). A coworker jokingly asked yesterday if I wanted to work so she could watch football and I said sure. My lunch is already there credit and I have dinner thawing in the fridge.

HaleyJu, yay for back on track. I, too, had one of those days yesterday. I drew a "line in the sand" and chilled out last night. I resisted many items still left to be eaten. I always find that resistance aids me in finding more resistance.

maryann 11-04-2012 11:14 AM

Good morning, Coaches.
I have been up in Tahoe writing for two days. the weather is fall beautiful. I met a friend who was up here for a wedding and we went on a lovely hike to a lake. Then i worked like a madmen and went to a new yoga class-Yin. It is a type of yoga which demands you to hold poses for five minutes each. It was an hour and a half class. I was hoping it would help my sore neck/shoulder. Still stiff this morning, though. Food is ok. My DH and DS filled this place up with crap when they were here last week. I ate a small amount but on the whole was very proud of myself. Still resisting a formal plan.
Haleyju: I like your motivational statement yesterday.
BBE: re motivation quote was great. Noone wants to put their old fat clothes on again.
onebyone: Happy Birthday.

gardenerjoy 11-04-2012 11:18 AM

Credit for a 100% day although it happened oddly. I bunched up lunch and both afternoon snacks into about 90 minutes because I really wanted to eat more. But it worked.

WI: +0.1 kgs, Exercise: +55 230/1600 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

TeachMe 11-04-2012 03:25 PM

Some very inspirational posts--thank you all.

Am still slightly reeling, though, from the notion that I would ever become so enlightened that I don't even buy the stuff! I want to blame my beloved granddad who once admonished me for going to visit him while on a diet. The same man who caused the security staff at Memphis airport to want to search my purse because he'd (unbeknownst to me) put the leftover pork chops wrapped up in foil so I'd have something to eat when I got home to California! At least we all laughed.

Did not lose an iota this week, but I suppose some credit is due that I didn't gain either. Some eating off Poland and some attempts to compensate on other days. Today I have been OP, but am heading toward making the decision to disallow all evening snacks in favour of a bigger dinner. It could be a good decision. That's why I'll be resistant!

Back to school tomorrow, and though I am not particularly rested I welcome the routine.

spanky 11-04-2012 07:10 PM


Rough week, I don't get to post a loss from today's weigh-in, but no gain either, so OK.

Further angst over DS kindergarden--we feel totally NOT heard by the staff and aggravated by the fact we are spending so much. Even my father-in-law, a teacher for 35 years--who is always on the side of the teachers in any discussion--is upset. It's amazing at how this is unbalancing our family life.

I do have a plan and my food set up for the coming week, hoping I can get on an even keel before my weight loss efforts begin to erode!

Kinda too low to write more tonight--my best to all, tomorrow is another day!


HaleyJu 11-04-2012 09:45 PM

Today was a better eating day. Credit for that! Looks like I'm not the only one that has had a hard time this week. Between now and the end of the year I will be more than busy. Realizing all that I have to do may have been one of the factors in the crash of the plan yesterday. Besides the normal stress of teaching school and all that goes with that, I have two weekend workshops to teach, a 5 day vacation trip to DC (paid for by the proceeds from teaching the workshops), and two holidays to plan and prepare. I'm really excited about the trip, but not excited about planning lessons so that I can miss 4 days of classes. I actually think I'm a bit OCD about planning and prep in most things --- too bad I can't translate that effectively to food.

BillBlueEyes 11-05-2012 04:56 AM

Monday - Guy Fawkes Day
Diet Coaches/Buddies - I did it. I contributed my 4.5 pounds of leftover Halloween candy to the reception for a friend's exhibit of water colors. It was welcomed beside the homemade cakes, cookies and top shelf cheeses and crackers. Good news: I ate NOTHING at the reception, CREDIT moi, to be part of an on plan day. Evening snack was exactly one Honeycrisp Apple - my favorite apple in the whole world.

Minor exercise: helped my DS with some yard work - we cut back an overgrown Lilac Bush. Pruning is still difficult for me since I'm not a real gardener. I understand the theory but it's painful to cut off a living branch.

onebyone – Happy Birthday. May you feel grounded to welcome the BIG one next year.

Joy (gardenerjoy) – LOL at 100% "oddly" - whatever it takes.

Debbie (Lexxiss) – Is this ever so for me: "resistance aids me in finding more resistance."

Nature Girl – Sounds like a good day: walking, working, on plan, and moderation to boot.

maryann - Five minutes is one looooong yoga pose. Congrats on that much writing done.

spanky - Kudos for accepting a zero change week with equanimity. Sending supportive thoughts that you connect with your DS's teacher.

TeachMe - Good luck working your decision to shift food from evening snack to dinner - with Kudos for recognizing that you can make changes to stay your path. LMAO at discovering foil wrapped pork chops in your purse - food pushing at a new level.

HaleyJu - "more than busy" is a challenging background for planning the eating and the exercise - but recognizing that is the hardest part. Sending supportive thoughts that you carry through. Congrats for working out those weekend workshops to get a Washington D.C. trip. What's on your list to visit?

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Remind yourself that the difficult times are temporary. Dieting or maintaining, like many things in life, is sometimes easier and sometimes harder. It's supposed to be that way. Don't get too worried. As long as you keep pushing through, this difficult time will definitely pass. There are many techniques in this chapter that you can use to make it pass ever sooner.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

Koala 11-05-2012 06:02 AM

Hello Beck Trekkers!

I’m back from my holiday to visit my family in the west – had a fun time, and managed to be one whole kilo down on my return. Unexpected and undeserved, but I’ll take it and do my utmost to refresh, reinvigorate, refocus and build on this small start … Today was about 90% on plan – a few too many carbs for dinner, but it was a meal I cooked from scratch and ensured I didn’t have cause to stop in at the supermarket on the way home from work – I suspect that wouldn’t have ended well :dizzy: No exercise, too busy and it’s starting to get a bit too warm to be walking during lunchtime. I may have to do the unthinkable and get up 30 mins early and have a go on the exercise bike or the wii fit – not anticipated with pleasure :(

BillBlueEyes – glad to hear you survived Sandy and Halloween unscathed. I doubt I would have the fortitude to donate ALL the leftover treats to a good cause. Credit indeed for staying on plan in the face of so much temptation! Thanks for your insightful comments on our Prime Minister – I think that speech garnered a lot of personal support for her.

HaleyJu – all your plans sound fun fun fun, even though they may bring stress – hopefully it is ‘good’ stress.

Spanky – sorry to hear you are having a tough week, sending good thoughts your way.

TeachMe – it is so difficult to undo the years of learned behaviour about food – especially when our nearest and dearest lived through the Great Depression – although your grandad did seem a tad extreme LOL :D I’m definitely a work in progress in changing my attitude.

Gardenerjoy – credit for flexibility, especially when it resulted in staying on plan, not straying.

Maryann – your retreat to Tahoe sounds blissful: a beautiful location, time to write and the benefits of yoga – peace, perfect peace!

Lexxiss – thank you for “resistance aids me in finding more resistance” – I have put that on my phone as a reminder.

Naturegirl – sorry to hear your asthma has been playing up, scary stuff. I would choose a walk on the beach every time!

Onebyone – happy birthday! Your new studio sounds awesome – so exciting that you have the freedom to make the space reflect you.

Have a good Beck Trek day :cool:

maryann 11-05-2012 11:12 AM

Good Morning, Coaches.

Well, I woke up this morning ready to recommit. I don't know the impetus but I will take it. I am going back on the Zone. I realize Food for Life is a great eating program but too time consuming for me during the school months. I simply do not have the time to get to the grocery store three or four times a week and the terrific fruits I ate in the summer are gone now. So Zone it is and I will make an attempt to keep most of my carbs fruits and veggies.

I have logged in my meals for the day and posted here. I am looking forward to my first clean day in months.
Haleyju: Have fun in DC. I am going there in January with DS and DH
gardenerjoy: Congrats on 100% day. I hope to say the same tomorrow.
BBE: I brought all the candy and cookies DH stock the cabin with and will deposit them in his ranch office where I can't get to them.
Wave to everyone else.

gardenerjoy 11-05-2012 01:42 PM

Another OP day but the scale isn't being kind. I may have misinterpreted what my maintenance weight wants to be so I'm just observing right now. Last month, the scale moving up was part of my derailment. This month, I'm determined to treat the number as data.

WI: +0.25 kgs, Exercise: +50 280/1600 minutes for November, Food: 100% op, Read my Advantages and Responses: yes

HaleyJu 11-05-2012 06:38 PM


November 5, 2012 - Monday Motivation

We asked a dieter what was one of the best advantages of losing weight for her, and she said, “When I hear about upcoming events like parties, weddings, and family gatherings, my first thought is no longer, ‘I need to lose weight before that event.’ Now the only thing I feel is excited. It’s the best feeling in the world.”
Holding my own. Is that worthy of a credit? Going to yoga in a bit. I do like the motivatingvating thought above ... it would be nice not to worry about pictures and whether I could find anything flattering to wear.

Bill -- Re DC trip: I haven't been to DC since I was about 15. My daughter (30) has never been. We plan to do it all. We have already applied to our Congressmen for tickets to the White House and the Capitol. We actually tried to double our chances since we do not live in the same district. Hopefully one or the other will come through. Seeing the White House in full Christmas decorations would be spectacular. I'm just hoping that this thin blooded Texan doesn't have to handle a full blown winter storm. We really don't have the appropriate clothing for that kind of weather. I do see the purchase of a pair of boots in my near future.

BillBlueEyes 11-06-2012 04:14 AM

Tuesday - Vote today in the U. S.
Diet Coaches/Buddies - Did gym, CREDIT moi, feeling a little disappointed that I'm not getting stronger as fast as I'd like. Perhaps it's time to get some personal trainer sessions or find a workout buddy. I once talked to a guy who got into bicycle racing and he worked out vigorously because of his competitive nature. Walk included the library where I picked up yet another you-gotta-read-this book from the 24 hour cart waiting to be returned to another library. I just love the feeling that I'm jumping the line by taking advantage of that cart.

Eating was on plan, CREDIT moi, until my evening meeting where we sit for two hours over our food. I brought healthy stuff and ate moderately - first go round. But through the evening I had handfuls of popcorn, which I almost never have anymore, and slices of Honeycrisp Apples. Ouch! I need to remember to tell myself that overeating healthy food is still overeating.

Joy (gardenerjoy) – Speaking of this month, is November NaNoWriMo (National Novel Writing Month) for you this year?

maryann - Kudos for recognizing that you can change your eating plan to fit your needs.

HaleyJu - Yep, "Holding my own" is Kudos worthy. I can't wait to read your report of Washington, D.C. - you remind me that it's time for me to revisit.

Koala - Congrats on those 2.2 pounds that your body felt deserved to be gone regardless of what your mind thought. Fun to be reminded that you're getting too warm on the very day that I felt under dressed for my walk - had to walk extra briskly to fight off the chills.

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Respond strongly to your "It's not worth it" thoughts. When this idea is strong in your mind and your resolve is weak, remind yourself that this is a toxic thought. You will be so glad later that you didn't give in to it! Recall other experiences when you had that thought but persevered anyway. For example, have you ever thought, It's not worth it, when you had to study for an important exam or when you were holding yourself to a budget to save money for a vacation? Did it turn out to be worth it? Dieting may seem hard right now, but remember when it was so much easier? It will get easier again.

Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

Lexxiss 11-06-2012 06:41 AM

Hi Coaches!

I've weighed and am preparing for work. Travel right afterwards for 3 days of pool, water aerobics and perhaps even bicycling. Must remember: pack lunch.

I'm giving myself credit here for my track record at work. Yesterday was slow and I had some time to observe just how much food is consumed by my coworkers every day. Yesterday it was "just everywhere"....blts and onion rings...burritos ....fries...halloween candy. I stood my ground...ate my orange and my muffin.

I put on my Beck cd yesterday morning while I was working in my office before work. Every little bit helps.

gardenerjoy 11-06-2012 02:36 PM

I don't know why I couldn't manage to post earlier today, but let's blame voting because that sounds noble. I'm struggling with wanting to eat more with each meal and snack. Any suggestions? Distractions work well when I want to eat at an unplanned time. I have a harder time when the problem is that I don't want to stop eating once I've started.

Maybe taking some credits would help. I'm well ahead on my exercise minutes and I've successfully added a bit of strength-training into the mix this month. Credit and credit!

WI: -0.1 kgs, Exercise: +55 335/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

BillBlueEyes: I'm aiming for 50,000 words this month, but on a non-fiction project that I've been working on awhile. So I'm not doing NaNoWriMo, but I'm trying to steal some of its energy.

HaleyJu 11-06-2012 06:28 PM

This tip is totally speaking to me today!!

November 6, 2012 - Tuesday Reality Check

If you think, “I’m upset so I deserve to eat this comfort food to make myself feel better,” remind yourself, “It’s comfort food now but it won’t be comfort food later because I’ll feel badly and guilty about giving in ad eating it, in addition to feeling badly about situation that initially made me upset.”
I think the tip above has made me think twice about digging into the still left over candy.

** Going to a dinner tonight at someone's home. No clue what will be served. I'll do the best that I can--- which is all that can be expected.

BillBlueEyes 11-07-2012 05:27 AM

Wednesday - The election is over!
Diet Coaches/Buddies - Stayed up later than usual to watch the ballot count reporting. Did that without eating to make the tensions go away, CREDIT moi. Some of the ballot questions finished the way I voted - some didn't. I'm a little sleep deprived this morning.

Exercise was a walk, CREDIT moi, that discovered yet another new frozen yogurt place with machines that pump 14 different flavors (or twirled mixes of two). I sampled Pumpkin Frozen Yogurt - one ounce for about 30 calories. Hard to believe that we need so many new frozen yogurt places, but I wish them well in their new business.

Joy (gardenerjoy) – Yay for strength training to help the brain feel pleased with the body. I know about "don't want to stop eating once I've started."

Debbie (Lexxiss) – Inspiring strength you showed, "I stood my ground...ate my orange and my muffin." I'd guess that the nibblers don't have the notion that huge calories are going down.

HaleyJu - Hope your dinner went well last night. Is it possible to get that left over candy out of your house?

Readers -

chapter 8 Stage 5 The Motivation-for-Life Plan

Re-Motivation Plan

The following techniques will help you respond to your sabotaging thoughts.

Make a Response Card:
It's hard now, but hard times are normal and always
pass. As long as I keep going, it will get easier again.
It's worth it!
Judith S. Beck, Ph.D., The Complete Beck Diet for Life (Green book), pg 194.

Koala 11-07-2012 06:10 AM

Hello Beck Trekkers
Yesterday was not such a good day – I had two social events to contend with. I started off valiantly trying to not stray too far off plan, but the fact is I ate food that was not in my eating plan. That said, part of this re-calibrating my thinking about diet and eating is to learn managing healthy eating and good food choices in the context of a pretty hectic social life. Onward and upward – keep reading those reasons for wanting to lose weight, keep reading those responses to sabotaging thoughts, keep on being mindful …

HaleyJu – thank you for the Beck quotes – I love the one about just feeling excited upcoming events, rather than feeling under pressure to lose weight.

Gardenerjoy – credits for your exercise efforts, that must be very satisfying. Re trying to stop eating – I’m trying the “no choice” mantra, sometimes that works. I do struggle with the Beck strategy that it is OK to feel hungry – it seems I have been avoiding that feeling for a long long time.

Lexxiss – you must have nerves of steel to stay strong in the face of so much temptation at work! Credit indeed.

BillBlueEyes – credit for gym time and eating on plan. Credit for keeping a close acquaintance with your eating plan even if it was additional food. That trolley in the library sounds like a serendipitous source of good reads! I’ve just finished reading “Thirty three teeth” by Colin Cotterill – have you read any of his? Truly delightful, similar style to Alexander McCall Smith. I will be looking out for more of his books. I like the notion that my body gives up weight at a time of its choosing LOL.

Lexxiss 11-07-2012 09:14 AM

Hi Coaches!

We traveled over to find the pool is closed today. It will be very clean tomorrow.

I didn't eat my lunch at work yesterday. It was very busy. I stood my ground after arriving on the West side...choosing not to go out to dinner (Mexican). credit. Unfortunately, I did not resist several unplanned snacks after dinner. Good news is that there is plenty left because I DID choose not to eat the entire box (or bag). In retrospect, I should have eaten my "lunch" while we traveled or considered my orange and muffin a legitimate after dinner snack. I felt tired and deprived, in addition to the election anxiety.

I've weighed today and have a plan. Onward and upward!

gardenerjoy 11-07-2012 11:17 AM

Still struggling a bit. No exercise yesterday and I didn't weigh myself this morning -- that's always a bad sign. Credit for posting!

WI: NA kgs, Exercise: +0 335/1600 minutes for November, Food: 80% op, Read my Advantages and Responses: yes

debsweb 11-07-2012 12:54 PM

Hi All,
I hope I'm on the right thread. I've just joined and there are a lot of threads and forums!
I'm currently working through the Beck Diet Plan pink book again. I started it before, and was going great, but life got in the way and I fell by the wayside.

Having said that, it made a LOT of sense to me, and I'm giving it another go as I deserve it.

I'm just past the "find a diet buddy" day, and that's what I joined here for :)


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