Beck Diet For Life/Solution – April 2014 – 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: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:

Tuesday - April Fools Day
 

Diet Coaches/Buddies – First walk was under an umbrella, CREDIT moi. It's only slightly slower even though I feel like a Mallard waddling about on shore. The big compromise was to wear my waterproof hat that looks like a forest ranger instead of my comfortable canvas hat that absorbs water and, according to my DW, makes me look homeless and unattended. But boy, does it feel good on my head.

Second walk was with DW to the Japanese Sushi restaurant selected because of a Groupon. (Should there be anyone on the planet spared being in the know, this was a coupon for $21 off the first $42 of a meal for two, making it 'half-price' for the basics.) We both had miso soup then split one appetizer and two entrees. Wish I'd remember to have miso soup more often - it's so good, so filling, and so low calorie. (OK, and soooooo high in salt, LOL.) CREDIT moi for eating on plan for the day and Extra CREDIT moi for five months of contiguous days of no extra snacks.


beginnedagin (onebyone) – Super Kudos for starting yesterday instead of putting it off until the first day of the month. That's such a show of taking it seriously. Seems right to me to focus on the plan and to let your body do its thing - it'll get the message in its own good time.

nationalparker – Yay for weather warm enough to remove your shrubs. My take is that few folks can listen to any concern about weight without thinking it obsessive - unless they've signed up in a place designated for that, like 3FC or Weight Watchers or TOPS. People seem more open to hearing discussion about chasing all nutrition for the day or something like that.

ForMyGirls - It's neat that you can go a month staying mindful of your eating even if not closely monitoring. Kudos for getting back to "do I really need that."

Tricia (AZtricia) - Love the thought of you chasing your DS around the slides - can well understand why that's on your Advantages Response Card.

6crowsgold - Welcome temperature above 55 degrees. Kudos for a weekend on plan.

Readers -

Work day never seemed to end for me yesterday. Issues arose and I was on my computer until 9:30 last night. Ran a bath and went to bed. I was mentally tired. DH was irritated I was working so late. Or that is my perception. He even turned off the bedroom light before I even got in there. Hm. So I laid in bed, tossing and turning - or trying to - quitely. Worrying about my Dad, who starts his chemo today. I said I suspect he was laying awake as well - much like the night before he went to Viet Nam or shipped out on any of his other many deployments. The unknown.

I am very unsettled today. The only thing that's keeping me from taking a cookie that is in a box on a cabinet down the hall is that there are people there. If it was deserted, I'd sneak that for WHAT??? ARGH. Confession is good for the soul, though, I hear.

Bill, your walks sound wonderful - even in the rain. I appreciate your insight. I think some times I need to shut my trap - but often it's: Me: oh, no thank you - i've already had my snack. Him: It's only 200 calories! Me: 200 calories is a big chunk of my day. Him: You obsess on it.

I'm aiming to get out early today and spend some time with DH. Thought about sending him an edible fruit arrangement as a "thank you" for patience... but they're expensive for just us. Maybe I just come up with a plan for tonight and surprise him with something different for us...

April Already!

Yesterday I went over my plan. At the end of the evening we got a dismal email from school about my son's behavior that day [he's a first grader] that upset the whole family. I had an off-plan serving of tortilla chips [I actually did measure them], then caught myself going for the flour tortillas [deadly temptation for me]. Partway through the tortilla I managed to put on the brakes by thinking about all the hard work I put in for my weight loss in March.

I logged my 281 calories over limit and went to bed, no further damage. The good part here is that I have been known to consume 8 of those yummy little beggars while in this same frame of mind. Last night was actually an improvement I can credit to Beck.

Today is my Tuesday fast. Very easy so far today. Ellipticated standing up for 20 min.

BBE I have a kayak hat that I love for rainy walks. It's bright, seafaring yellow and I love it.

AZTricia My 7yr old is also what motivates me to step up the pace. There are just times when I need to keep up with him physically.

nationalparker I often hear that "obsessive" term slung around. My answer to that is "I prefer to think of it as focus, as in focusing on a solution"!

Have a great evening, everyone!

Hello Coaches,

Day 7 with no loss, but I can tell I'm still haning onto some water cause my ring is tighter than normal. Looking forward to the scale showing some results! Making whole wheat pasta with marinara, broccoli, and spiced grass fed beef (from our 1/2 cow) for dinner.

Today is OP for food and exercise.

BillBlueEyes Credit for walking in the rain, I can't imagine a soggy hat being comfortable or attractive so I would agree with your dw. :p Wow for five months!!! Huge kudos!! :D

nationalparker Bummer that you had such a late night. Hope your dad's first chemo day progresses well and with no issues. :hug: I think my response to your dh about the food thing would be, "Thanks for thinking of me, I appreciate you! I don't need one right now (smile). How about I join you with a cup of tea (water...)." He probably doesn't care if you have a cookie, but guys like "doing things" together and he'd likely appreciate your presence/attention. I do usually sit w/ dh while he eats/snacks he says he is energized by my presence...whatever works! :cool:

6crowsgold Just SO awesome that you managed to put on the brakes and make the wise choice to stop. :dancer: Even better is it has not de-railed you today. Keeping up with those kiddos is very motivating! My guys 15,13, & 8 go 100 mph!

day 2/10(1)
 

Coaches

A successful day 1 yesterday and day 2 today. Ready to go to bed soon so I am checking in here. I had the choice to have a second(s) at dinner and Dh and I discussed that and we both decided to stick with the one thing. That was good. No exercise to report, but my 10 day reset will re-introduce that soon enough so I a not sweating it.

Off to bed. Need to make big progress tomorrow on my next print submission.

Have a good night.

Still here coaches!

So my great 10 day burst of being on plan crashed and burned for a bit but am back at it as of yesterday. I am determined for April. What can I say? Maybe one day I will figure this out. Reading your posts always gives me hope. Thanks for that all of you.

Credit today for:
-checking in with my coaches
-reading advantage and response cards
-starting a new food journal and making a list of what I want to do most days (am not shooting for perfection)
-writing down food and calories as I ate them
-doing arm/shoulder exercises

Hope everyone has a great day tomorrow.

nationalparker- hope your dad did OK today and hope you get some rest tonight.

Wednesday night
 

Happy April Coaches

I got distracted last night and then it was too late to post - I had an over calorie day yesterday but it is what I had planned to eat - I just miscalculated. Steps yesterday were almost 10,000 and high active minutes. I was at the desk a lot but kept moving.

I have ordered Diet Fix from the Book Depository - not available anywhere in Australia. I heard that it has been shipped so should get it in a few days and I am keen to make time to read it. A bit of inspiration and further guidance will be good. Today is my first 'fast' day on the 5:2 diet. It has been interesting as very like the hunger experiment of Beck. It was quite freeing knowing that I had no choice - that I had to stick to what I had planned for the day. I even found myself telling myself that I could plan to have chips tomorrow if I wanted them so that was interesting. It will also help me tolerate hunger better. I don't know how 'no choice' is different here than as usual but I am grateful it is sinking in.

Nationalparker - I hope your father and you and your family are OK after the first day of chemotherapy. I hope things went to plan. The port will make it easier but it is a freaky time. Sorry you had to work late and your DH got irritated. Credit for resisting that cookie

6crowsgold - amazing success to nip the flour tortilla in the bud while you were actually eating. That is impressive. We are both fasting on the same time if not day

Tricia - sorry no loss this week! It will happen - I like your confidence in your plan. Dinner sounds delish

Onebyone - credit for 2 days on plan and for not sweating about introducing the plan over time

CeeJay - glad you are back on plan - quickly by the sound of it. Great list of credits

Credits today
Ate on plan today - Yes
Planned food for tomorrow - not yet
I logged food as I ate it - yes
I did planned exercises - walked 8500 and active minutes show that my stride rate is increasing
I didn't eat standing up - Check - except I just realised I was doing it as I was cooking :(
I checked in with my diet coaches - Yes
Listened to motivation recording - yes x 3 - and I am enjoying the weightloss hypnotherapy recording
Scheduled time for diet and exercise - gym tomorrow and will plan food in morning

Wednesday - International Children's Book Day
 

Diet Coaches/Buddies – Eating on plan, CREDIT moi, included organic spinach with the cod fish and sweet potato DW served for dinner. DW is escalating the number of veggies that she buys labeled 'organic.' I'm not a believer that the label guarantees much more than a higher price. Veggies from our Farmers' Market are probably closer to organic because there are some local folks who watch the practices used by the farmers.

Standard walk, CREDIT moi. I ducked into a used stuff place; turned down The Final Days by Bernstein for 25 cents not wishing to relive those times. Was tempted by a neat red necktie with a pattern of white geese thinking that it'd be appreciated by my bird watching friends. Then remembered that I don't wear a tie while out birding so skipped that.


onebyone – Super start for your 30+1 days, "we both decided to stick with the one thing" - great that you have your DH on board.

CeeJay - Kudos for "starting a new food journal" - fresh starts renew the soul.

Cheryl (GosfordGirl) – Interesting that "'no choice' is different here than as usual" - maybe there's some secret magic in this Beck stuff. Impressive that the Book Depository gets a book from the UK to Australia in just a few days. Thank you Wright brothers.

nationalparker – Hope chemo went OK with your dad yesterday; it's touching that you were able to put yourself into his thinking. Kudos for thinking of your DH's feelings even as you're deep into your own.

Tricia (AZtricia) - Continue to believe that grass fed makes a difference in beef - Kudos for making that investment as well as for OP for the day.

6crowsgold - Super Kudos for "I managed to put on the brakes" - such a good message to the brain that you're taking this seriously. Good luck dealing with your son's school. You've reminded me of the notorious day in my life when a note came from my DD's first grade copied to four sets of parents. Seems that my sweet, darling, innocent, precious DD was the gang leader. She's now in graduate school so know that awkward starts can work out.

Readers -

Good Morning!

Yesterday my fast went exactly OP. My last meal was a half cup of black beans mixed into a big bowl of steamed broccoli. Sure tastes great when you're fasting! They get easier as I go.

Today I've already logged 10 min standing elliptication and there is a plan.

AZtricia: 7 days OP with no loss = Whoosh on it's way, hang on tight!

onebyone: Walking away from dinner#2 is a huge credit!

CeeJay: We figure it out as we go--your best move is getting back on track as soon as you could-Kudos!

GosfordGirl: I hope your fast went well. One thing I depend on now is the fact that the hunger sensation isn't permanent, it comes in waves then goes away whether you eat or not.

BBE: Thrift shops are a favorite hunting ground for DH, DS, and me. I would've grabbed the tie for my son!

Best wishes for an OP day!

Plans are always changing these days. Dad's chemo wasn't able to take place as his lung had refilled with fluid, so they are inserting a catheter today to help that drain and will reschedule the chemo asap as soon as this is set. I feel so bad for him; my brother said Dad is being very stoic. Thankful I'll be there in just over two weeks to assist. Sister arrived yesterday there, along with her plans to return in June with a puppy she'll be getting. Yes, you read right. WHAT THE HE**? Why not just then add an infant to the mix as well. I will talk to her again, but that was her focus when she was talking to mom and my brother... She makes the most offbase decisions and I struggle with that. Brother was VERY hiked up over it, as I was. I said I'll deal with this one thing - he has everything else on his plate. I'll give it a few days for her to grasp the issues there and then talk with her to assume that she now realizes that is not a wise decision. And the bottom line is - she doesn't even HAVE THIS PUPPY YET.

Whew - can you tell that got me aggravated? Mom cannot get around without a walker, Dad is VERY weak. They love my dog, who is 5, and VERY calm (we're thinking of working through the process for her to be a therapy dog, but not adding that to the plate right now) ... but I even debated on bringing her with me next time because she just sits with them and they like that. No jumping, no peeing, no barking, no crazy puppy zooms (unless i bathe her or play wild with her and I wouldn't do that there)... but I decided that would not be the best choice, and will decide after this visit.

Okay, a long deep breath and that's out of my mind. :) Sorry for venting for so long here. DH and I went to see The Grand Budapest Hotel and it was quirky/funny. Out to dinner to an Italian place and enjoyed it immensely. Did well, and DH is taking my leftovers today, so I was able to limit it to one meal. Um ... i just looked up the calories and I didn't do so well. Scale reverb expected in a day or so, I suspect. Hm.

Activity has just been nil lately. NIL.

My "lift" for the workday yesterday was that I received a thank you note for a thank you note I'd written/mailed. I'm the one who WILL write when I'm frustrated by service, but also, and more often, I write when I'm pleased with service, even if it's just steady good service and nothing out of the ordinary. A few years ago I received a rebate from my insurance company and called to thank them - it arrived at such a welcome time. They were shocked someone call to thank them. But heck - I WAS thankful! :)

backing it up
 

Coaches

I realized today that I didn't complete day 2 so I have to take it back and do it over but I didn't do it so far today either so it'll be a day 2 again tomorrow. That's ok. I'll get it done and then on to day 3 and etc.

I've been coming up with potential ideas for my submission and I'm about 70% of the way there. My design is based on the horror/science fiction comics of the 40's and 50's and while they look familiar to me and I can see the major design elements, well creating one is another thing. I am sticking with it though cause it'll be great when I finish and whether the jury for this event accepts me or not I am using these designs for the coming year or so. It'd just be great to have a piece done at a public printmaking event vs. in the solitary space which is my studio. So, none of this work is lost or for nothing, it'll all be used but I still have a deadline to submit something good and I want to have that in on Friday aka early. My ceramic guild friend and I are driving to Waterloo on Saturday morning for an image transfer workshop! This is what I was going to teach at our ceramic guild so it'll be good to see how someone structures this event. I will be learning stuff I don't know so that's exciting and whatever is a refresher is welcome. I think I even know the teacher as I believe he taught the kids ceramics in the summer at the school of art when I was there. We'll see as I will definitely ask him.

And none of this is about Beck is it? Sorry. I *credit* checked in, tracked and planned my food-except for two snacks. Back on track for dinner though. I will visit my gym tonight and re-arrange my workouts re: the trainer, basically postponing them for a month or two. My next goal is to follow a rudimentary workout schedule that actually fits into my week.

nationalparker Sorry to read of the complications for your dad's treatment. Also sorry to read that your sister is complicating things. I know sisters who do that kind of thing as well. Wishing you success in your upcoming communications with her, and sending you a :hug: that you even have to do that at this time. You have a lot going on. You're doing really well. LOVE that you send thank you notes and that you spread cheer and good wishes into the world. You never know what this means to someone else. That is truly fantastic. I thank *you* for doing that.

Hi everyone,

Taking some credit today for a few things:

-checking in with my coaches
-packing lunch and dinner for tomorrow (hotel night)
-making sure to eat protein with each meal and snack

Hope everyone has a great day tomorrow!

:grouphug:

Hello coaches,

Another OP day w/o loss. But I can only fail if I give up, so instead I walked 2 miles did my DVD, walked pup and stayed OP for food. Hoping for a friendly scale tomorrow. Oh, and we didn't have pizza today because ds wants it for his b-day party Saturday. I think next time we will just have it twice! Today was way more stressful than I needed it to be!

onebyone Hurray for two good days and flexibility to keep up. Kudos for visiting the gym and planning a schedule that works for you.

CeeJay Great job being "back at it" after a slip. Determined is good! I have to have protien with each meal too.

Cheryl/GosfordGirl Kudos for all those steps and movement. Hope that your day after fast is OP!

BillBlueEyes Mmmm, love sweet potato!

6crowsgold Thanks for the encouragement. Glad to hear your fasting is going well.

nationalparker Oh, how hard, to have to wait again. Your sister sounds very hard to deal with. I hope you persuade her to give up the puppy idea!

Thursday evening
 

Good evening coaches

Today has been a planned and on plan day. I went to gym as planned and I ate on plan. As it was the day after a fast day I wasn't sure if I would go off plan but I didn't. This morning my weight was way down (a bit under ticker) but I am sure it will be back up tomorrow after a normal day today.

I have organised the veggie drawer and organised that part of food. I tried ocean trout yesterday for the first time and it was fabulous (and healthy). Not sure why I haven't tried it before. It is on my list of go to food. I didn't want to go to gym today as it was an opportunity to get more work done but I made myself go and did a good work out

Credits today
Ate on plan today - Yes
Planned food for tomorrow - not yet
I logged food as I ate it - yes
I did planned exercises - walked 8100 so far with 12 active minutes. Gym doesn't seem to register on fitbit
I didn't eat standing up - 80%
I checked in with my diet coaches - Yes
Listened to motivation recording - yes x 2 - haven't done the weight-loss hypnotherapy recording yet and forgot it last night
Scheduled time for diet and exercise - YES

BillBE - Cod, sweet potato and spinache sounds like my kind of meal. Farmers markets are great if the folk are trying to implement sustainable practices. Some of them don't know the provenance of their food though - not a good sign. Your tie could be shown off at 'bird watcher" afternoon teas perhaps?

6crowsgold - Credit for "exactly on plan". Your fast meal sounds great. I am off legumes or I would add it to the list of possible meals. Elliptication while working sounds great - what happens when you get too pooped to keep moving? I guess you can sit or stand?

Nationalparker - shame your dad didn't get to get-over the first treatment - put that behind him (and the rest of you). Your sister seems a little self-absorbed. Maybe she hasn't really thought of the implications of a zipping dog tripping up someone in a zimmer frame. If it is an unusual or popular breed she may already have ordered it and be waiting for it to be weened. It is terrific that you send thank you cards and that you appreciate good service - I am glad that they recognised that as unusual and sent you a thank you

Onebyone - YAY for one day done and I hope you successfully get through day 2 tomorrow. Sounds like your submission is shaping up. Credit for planning gym and making a schedule that fits your needs

Ceejay - wishing you a successful road trip and hotel stay - must be disrupting and disorganising to your plan. Have a great tomorrow yourself!

Tricia - I know what being on plan and not having a loss feels like so I truly empathise. I think you are fantastic to stay absolutely on plan under the circumstances. The fall will follow soon

Thursday
 

Diet Coaches/Buddies – At last the ground was thawed enough to pound in the stakes that hold the fence for our Sugar Snaps in our community garden a few blocks from home. CREDIT moi for the arm exercise of pounding. This is the moment where there's only hope. There's no green in any of the gardens except for four remarkably sturdy Curly Kale that survived the winter. We left them in place hoping for a few edible leaves before they start to bolt. Soon those who buy foot tall tomato plants will put them in to make the place look garden-ial.

Eating on plan, CREDIT moi, meant dinner done by 5:30 to leave time to walk to a presentation on the evolution of behavior in animals. The mind boggles at the research possible with cheap, rapid DNA sequencing. Walked home later in the dark. The city after dark continues to delight - particularly when walking past places providing fast food to students who are starting their evening as I walk home to end mine.


onebyone – Actually, Yes My take is that "this is about Beck" - every aspect of one foot in front of the other through life is part of our Cognitive Therapy strategies that scoop up eating and exercise. Without art submissions you'd never have a brain positioned for gym and sane eating. Kudos for your life plan.

CeeJay - Always inspired when you pack meals for your hotel nights.

Cheryl (GosfordGirl) – Had to google your Ocean Trout to discover that it's what's called Rainbow Trout in North America. Neat to have another "go to food." Sounds like a stellar day - Kudos.

nationalparker – Ouch for having the emotions jerked around by schedule change in your dad's chemo. Double Ouch for family dynamics that make the difficult even more so. Kudos for taking time for yourself and your DH by taking in The Grand Budapest Hotel. I watched the trailer and have to add it to my list.

Tricia (AZtricia) - Just what I need to hear - "so instead I walked 2 miles." Many of the times I'm stuck could be seen as invitations for a brisk walk to clear the mind.

6crowsgold - I could get into broccoli and black beans. Kudos for one more fasting day.

Readers -

setting things in order
 

Coaches

I went to the gym and post-poned my training sessions until June. Two months feels right. By coincidemce my trainer was there and the desk girl was alarmed by my request and had the trainer come out to talk to me. She assured me it was o when I told her what I wanted but then she wanted to make sure I was still exercising at home if 'm not making it in and I lied and could feel my face get hot and my voice kind of crack. When I feel guilty I don't convincing lie. But it's a lie for now as my 10 day re-set reintroduces a "toothbrush level" of exercise soon. For me this will be the 15min/1mile walk. I *do* feel much better about going to the gym since I said that though as it is the truth that I need to fit it into my ordinary life and I need to create the pattern where it works best.

Foodwise I started the more detailed journaling required of day#2 and the reason I felt I needed to re-do it. I need to note amt, time, how i feel, and the food should be home made. He mentions in the book those that used diaries as punishment/big clubs to beat themselves up with and i thought "I didn't do that" and there i was, entering light cream and coffee into the journal and i felt *pissed* that it "wasn't enough--i had to write the time and my feelings too:mad:" Seems I am one of the punishers so there we go, some new thing learned already. *credit!!*

Another sunny day out there. My subconscious must have truly believed it would never be nice weather again as I feel stunned:dizzy: these days by the sunshine and melting snow. I feel as though I could take a chair and sit in it, continually adjusting it to remain facing the sun until it sets. I don't think I can get enough of it right now.

Studio day for me! Very excited! DH added the crowning touch to my submission design and my day will be spent painting it on paper. Possibly life size-half size more likely though. :carrot: Yay! I'm attaching the images from my other successful series beginning--ceramic figures all wearing slippers. So far only these two are complete.I am aiming for 20 or so and a gallery show with them somewhere sometime ie. I'm not selling them at the upcoming potters' guild sale! Someone wanted to buy them and i told them no, to wait. i know thats nuts but I need them to bring the future ones into being... she does have dibs though!

Have a great day.

ps. the figure holding something has a cup in her left hand and a plate with a chocolate chip cookie on it in the other. We love what we love...

Not my best effort yesterday. I also had a post going yesterday evening, but then bolted from the laptop when DH came home, and left it undone. I prepped Trader Joe's chicken potstickers and fried rice, both a realistic serving with reasonable calories for what they are ... but of course the high sodium in the rice (and the other? I didn't check) ... but since I've not changed habits, I STILL hopped on the scale today to SEE how much water I'm retaining with my tight fingers, etc. Not pretty. Soon I will break that habit.

There is all drama at home. I've edited that out and suffice it to say, I'm aggravated beyond what is probably appropriate. I get frustrated at drama/exaggeration and am typically very dismissive, but this time it's gnawing away at me.

I went for a quick walk around my department and found a counter of three boxes of various stores' donuts and one box of frosted easter cookies. I checked the calories (160) on the cookies, so skipped that and took a mini peppermint patty. I didn't need it but at least savored it. A piece of candy before 10 a.m. is not wise. My hands are shaking I'm still so bent out of shape.

Dad's chemo is now scheduled for the day she leaves. I'll be there about a week later, and have offered to come in earlier if it will be helpful, so my brother will let me know as things progress. He's so very reliable, helpful, calm and we get along superbly. I wish I could take some of the burden off him.

I'll be gone for easter and will prep a small easter basket for DH - he tried on and really liked a watch over the weekend and while it's a little splurge, I'll pick that up and put that in there. I will include two reese's eggs - his faves, but only a little candy. He's working nights all that weekend, so I don't know best how to do it - call him and tell him where it's hidden, I think :)

OneByOne - I like your idea of keeping the streak number increasing and not reverting to Day 1 each day that doesn't meet your plan. I will start with mine today since yesterday was not pretty with extra small snacks. I can live with the peppermint patty for 50 calories. Love the body language in your pieces! Wonderful!

Bill - Credits for getting the gardens started. I am filled with 101 ideas on what i want to make my patio/gardens look nice, but mine is all flowers/shrubs with only some containers for tomatoes and peppers. I came home with a book of gorgeous patio ideas and keep dreaming while I scour the pages for ideas. In my dream home :) I will have shelves and growlights and warmth for seed starting. I used to have that at home in Florida and found success with some and not others, learned along the way, and enjoyed the process. Perhaps I can just create that in one room in my home here on a stand. That's impervious to curious cats.

I'm reading The Diet Fix and using it to help me get back to my best routines. I'll read Day 2, about journaling, tonight. Reading onebyone's report, I'm already resisting the detail that is more than what I've done in the past. But I'm going to consider it a worthy experiment.

WI: -0.45 kg, Exercise: +50 95/1500 minutes for April, Food: 90%op, Read my Advantages and Responses: yes

Hi Coaches!

I finally found an "internet moment" and I am taking it to check in even though I have other very pressing tasks. Credit. I have been having a continual problem with my aolbrowser locking up and this morning I had time to try another browser. It seems to be working and I will see if I can try an AOL-update. ??.

Anyway, I have been reading posts many times daily but it's very difficult with limited time to post from my phone. I have been pretty consistent at posting my good mornings on the SBD thread. Credit. I have much going on and I am trying to be mindful of food choices and work hard at resistance. I weigh every day and although I'm up a bit from my low weight I'm still within my range and I'm grateful for that.

I've been trying to get lots of different things caught up as we are traveling to Southern Cal next Wednesday to visit with the dear friend who was paralyzed in the car accident 3 years ago. It's bringing lots of "stuff" up for my DH with his brain injury. He has not gone through the process of accepting his best friend unable to even feed himself, and I've been trying to sit down everyday and have a discussion with him....helping him prepare. It's time consuming and emotional.

I'm going to try and get back for personals later today. Getting this to post is my first task.

nationalparker, sending supportive thoughts your way. I empathize with all the family drama and figure it to be expected since siblings all tend to deal with situations quite differently. Glad you feel comfortable to come here and share your daily thoughts. It's a very positive thing and I'm glad you trust us with your thoughts and feelings. Take care. :hug:

I'll see if I can get back later....

A Drive By Post Today!

Yesterday was OP and a wispy 5 calories under. Today is OP, but I must decide about dinner on the fly before the day goes much further or I'll get home late and be ravenous.

Plenty of us are navigating our own "white water" this week. I do send the very warmest and best wishes to everyone!

another one
 

Back again. I felt I warranted a second post as my 3rd submission has also gone in before the official deadline. This is unprecedented! I have to say I love not being behind the 8 ball.
What a load off. Credit for allowing myself to have some peace.

I love my submission. I hope I am chosen, but if not I am still making it. I feel I am onto something good. It's a great feeling.

Gardenerjoy: I have managed to keep up with the recording of my food so far today *credit* but there are places(Is. time/mood/hunger level/calories vs. just writing the amt.and what it was) where it does take more time and my resistance is quite high which tells me this really is something I need to do. Actually I can already tell you why--there is no room to zone out with food if I have to be so detailed. I still hide in my food and you can't hide and be aware at the same time--not completely anyway. I look forward to your reaction/insight very much.

Hello Coaches.

Looking at my program, I think my weight loss has significantly reduced my metabolism. The exercise I did previously carrying the extra weight burned more calories, so even though I'm doing more now I'm burning fewer calories. I think I'm going to re-set Diet Power again and let it find my new metabolism rather than wait for it to keep decrasing my "budget" by 10 calories per day. I really don't want to add more exercise! Maybe I should look at the fast day?

I read this article:
http://www.huffingtonpost.com/2013/0...n_2806578.html
and found:
"A lot of patients ask if increasing calorie expenditure through exercise is preferable to decreasing calories consumed, Hensrud explains. "What's interesting is that to keep weight off, the research shows that physical activity is more important for that phase," he says. "But to lose weight, calorie restriction is best.""

So I have to face it and just cut back some more! I'll re-set tomorrow so I don't start off negative.

Cheryl/GosfordGirl Kudos for going to the gym and OP eating! OP for me isn't working like I like so time to change the plan!

BillBlueEyes So great that you have a garden! LOL about students starting their evening when others are done for the day!

onebyone So what is in the cup? Is your fav milk w/ your cookies, coffee, tea??? :D Awesome job on submissions.

onebyone Very nice to prep a surprise for dh's Easter. I'm glad your brother is reliable help, sending e-patience for dealing with sis!!

gardenerjoy Kudos for sticking with an uncomfortable experiment.

Lexxiss Good to see you. I hope that you have a better than expected trip! Good to hear you are in a good range for you.

6crowsgold Good to see you. Kudos for OP!

Hello All! Do you mind if I join you? I have the Beck diet Solution book and I have read through it/worked through it some years ago, but I am in Maintenance now, after losing over 70 lbs scince October 2013 and I would like to work through alot of the principles again...

I havent read the Complete Beck diet, but I just ordered one off of Amazon.

There is something that always stuck with me through the Years is Hunger is Never an Emergency

Just something from Judith Beck I never forgot!

Can you tell me how this forum works, do you work through the book over and over?

Hello ahna! Welcome to 3FC.
:welcome2:
I'm sure the moderator and others will chime in to answer too, but we each work through the book at our own pace reporting progress (preferably daily) and acting as each others coaches/diet buddies. It is great to hear that the Beck principles have stuck with you and you've maintained! Looking forward to getting to know you!
:wave:

Friday night
 

Hi Coaches

Today I walked the dogs, worked and went to a new acupuncture practitioner at the university's Traditional Chinese Medicine (TCM) clinic - a lot cheaper and more accessible. I am trying to keep an open mind and quell my positivist, scientific mind set. I liked the practitioner I saw and we will have 4 sessions and reassess. I need something to reduce inflammation and pain and it might work or not.

Today was my second fast day. I have followed my plan so far and do find it easy to have no choices that won't totally wreck the day. I am enduring hunger by telling myself I can have it tomorrow if I plan for it

BillBE - Yay for spring and being able to work the soil. Hope it softens up more soon. I didn't realise that the US seasons followed the equinox and solstice for seasons - we follow the British system (months), which doesn't really work for our seasons. I have attached a diagram of what is proposed for Australia - and it more truly represents what we are experiencing now - very late summer. I like the idea of Sprinter (Winter and Spring) and Sprummer (Spring and Summer) and the longer summer which matches our experience

Onebyone - Credit for reorganising your PT sessions to something manageable. I am looking forward to getting the Diet Fix and I will know what 'reset' means! Love your ceramic figures. Huge credit for being ahead of the game with submissions of your work

Nationalparker - I am so happy that you come here and offload what is going on at the moment - it is a difficult situation to be in. Yay for skipping donuts and picking something more reasonable. My experience of chemo rooms is that they can only take so many people. It would be nice if someone can be there for his first session to take him there and home and sit with him but there is not a lot of room for a lot of people so don't feel bad if you are not there for a week. How often is he having chemo? Usually weekly or less often

Tricia - Good luck with tweaking your program. The link that 6crowsgold provided is interesting info on the science behind the 5:2 diet so maybe if you follow it up it will help you decide. I have read the info on intermittent fasting for some time but didn't realise it had such an impact on cholesterol, triglycerides and ldl. Worth looking at the recording. Thanks for the link to the Huffington Post

Credits:
Ate on plan today - Yes - stuck to fast day calories
Planned food for tomorrow - have in mind what I will write down
I logged food as I ate it - yes
Weighed myself and logged it - yes - up .8 pound
Did planned exercises - Nothing planned - walked bit under 7000 with 17 active minutes.
I didn't eat standing up - 95%
I checked in with my diet coaches - Yes
Listened to motivation recording - yes x 2 - Also did the weight loss session last night
Made time for diet and exercise - Gym planned for tomorrow.

Welcome ahna
 

:welcome: ahna :welcome:

And, in case you didn't get this five years ago, :wel3fc:

How did you first find out about the book by Dr. Judith Beck?

And how did you wander over here to the Beck Forum?

Friday - School Librarian Day
 

Diet Coaches/Buddies – Did Amped Arms and Abs class at gym. CREDIT moi for doing more crunches that I'd ever do on my own. I follow more each class, but still don't do all of everything. Felt like I'd done enough muscle work to justify my protein shake afterward. Reminds me that when I started this journey eight years ago, I believed the tout that the routine I was doing would give me six-pack abs in eight weeks. Right! I still dream of those when I look in the mirror. Or at least for the muffin-top to deflate to absolutely zero like in the ads for magic muscle building stuff. Oh Well.

Food was on plan, CREDIT moi. No special challenges arose; wasn't unusually urged to visit the pantry. I'm out of the red Bell Peppers that usually go with lunch, so I'll get me to the store today to remedy that.


onebyone – LOL at a "toothbrush level" of exercise. Love the BIG VERB of your ceramic figures. Kudos for choosing to not sell then to build for a gallery show. And Kudos for giving yourself space by submitting before the official deadline.

Joy (gardenerjoy) – Yay for the vision of "back to my best routines." Hope the reported St. Louis tornadoes spared you.

Debbie (Lexxiss) – Ouch for browser issues - they're supposed to be transparent and to make our lives easier. Sending supportive thoughts for dealing with your DH's friend and your DH's reaction.

Cheryl (GosfordGirl) – Terrific Helpful Response to hunger, "I can have it tomorrow if I plan for it." I am mesmerized by your seasons diagram. Just love Entwisle's Sprummer and Sprinter. Added 'Gariwerd' to my vocabulary and Grampians National Park to my Bucket List. Looks like you guys get a whole lot of summer.

nationalparker – Sending soothing thoughts as you work to settle the drama that sits on top of the real family concerns. Ouch for donuts and cookies at work. Kudos for recognizing the single piece of candy and moving on.

Tricia (AZtricia) - Ouch for the reality that losing weight and getting in shape makes our bodies more efficient with exercise. I was soooo annoyed when I learned that - so unfair!

6crowsgold - Under is under, even if "wispy 5 calories under."

ahna - You're most welcome here. Love that you arrive already in full possession of "Hunger is Never an Emergency." My take is that the Beck strategies are just what we need for maintenance. Each poster uses this forum in their own way. The common thread is to hold ourselves accountable and to serve as Diet Coach/Buddy to each other. So we'll act in that role for you and ask you to do the same for us.

The quote at the end of my post does read through the books over and over, but the discussion offered by each is where we're each working at the moment. Glad you've joined us.


Readers -

My response to The Diet Fix, chapter 2, about keeping a food diary was one long "NOOOOO." I didn't realize that tracking calories was going to be part of that. Am I really going to do that after losing 70 pounds without it? Well, yes, I am. Because I'm struggling to keep it off and I believe him that this will get easier and it will be only a couple of weeks of annoying fiddly computations before I get the pattern and have the data I need to record my normal meals in seconds.

WI: +0.1 kg, Exercise: +35 130/1500 minutes for April, Food: 90%op, Read my Advantages and Responses: yes

Welcome, ahna! Many of us have worked through the books one or more times. Right now, a few of us are working through a new book with similar principles called The Diet Fix by Yoni Freedhoff. This group is especially good, though, when I'm not working through any book. It helps keep me on track and apply the principles of what I learned.

GosfordGirl: I didn't realize that the British and Australians used months instead of equinoxes / solstices to mark seasons. That clears up some confusion I've had in the past. I thought it was "by definition" that the seasons lined up with equinoxes and solstices.

BillBlueEyes: We did have an interesting 24 hours of weather, but didn't even end up in the basement, although the sirens went off a few times. The projected tracks of possible tornadoes weren't near us. We did have a piece of ceiling collapse over the steps in the middle of the night, but that doesn't appear to be the damage of just one storm -- a long-term leak that couldn't handle the several inches of rain we got. "Call the roofer" is on today's list.

Hello Coaches,

I was sick this week, and out of commission. I missed exercising on two days. But I stayed OP. Friday weigh in result: down ½ pound. I am glad for this because I really needed the adjustment. You know how sometimes you know you’ve lost weight but the scale won’t budge? I had the opposite problem. I “lost” 5.5 pounds in the last two weeks but I know that the scale was ahead of where my body was really at. Anyway. This week I feel more securely in the 160s. Yay! Other major credit: today at work, talking with a colleague, who was eating the chocolate peanut butter girl scout cookies sitting on the conveniently place nearby ledge for public consumption. I didn’t even notice them until she asked if we could move away because she couldn’t stop eating them. They weren’t on my radar because I don’t eat snacks at all ever at work.

BBE: Heh. I’ve had to (am having to) adjust my expectations as well. I mentioned to my husband that when I am fat, as I have been for the last 15 years (by slow accumulation of 3-4 pounds per year), my figure is theoretically perfect. You know, the figure I enjoy imagining I would have if I lost weight. Possibly not so accurate. Happily, I’m more motivated by health and fitness concerns than anything else. My knees are already loads better, for example, and I can keep up (at least more so) with my girls.

Cheryl: I haven’t really looked, but I do believe there is actual medical-grade evidence for the efficacy of acupuncture. Evidence or no, all that matters is whether it works for you. I sure hope it does. For diet, I also really like having super bright lines – it helps.

Ahna: Welcome! It’s a great place. Glad to have you on board. Counting bites is a new one for me. Cool.

Tricia: Thanks for the link. The quoted part makes intuitive sense to me. Diet Power can find your metabolism?!

Onebyone: Congrats on getting it done ahead of schedule. Feels great.

6crowsgold: Well done being OP. Carry on.

Lexxiss: Glad to hear your update. It sounds like you’re in a good headspace despite some profound challenges. I hope your trip goes well.

Joy: I kind of want to read The Diet Fix. Will you give a re-cap of the advice when you have a chance. I was put off buying it because I couldn’t really figure out the direction it takes from the online reviews and samples.

Nationalparker: Well done being OP. Who cares about water retention? It’s random. I’m sorry for the drama at an already stressful time.

Okay - this will be the last day (this month - my goal) of me coming here and saying I didn't make such great choices the previous day. However, I did make saving choices in the evening. With tomato soup and grilled cheese sandwiches on the menu for the stormy night, I picked up a baguette of warm french bread at the market and decided we'd have the small sandwiches - thinly sliced and doable/enjoyable for something different. I then whipped off a hunk on the end, sliced it and put a slice of hot pepper american cheese in there for a 250 calorie meal BEFORE DINNER. Credit in that I just had one mini sandwich AT dinner and soup in a small bowl and less, so I didn't have as much as I could have, but I'm sabotaging myself daily here. Goal for tonight: Get home, feed pets, make cup of hot tea, and haul out my Beck book, blow the dust off the top, and let it open to a place that hopefully will help me. And then I need to help myself. I'm tired of feeling like a failure for battling these same pounds day in/week out/month in/year out. Sometimes I wonder if it'd be just easier to stop battling and let things go - but then I know I'd be up, up, up.

A rainy, dreary day here today. Weekend is full of chores/errand plans and early Easter dinner with DH's folks. DH is working tomorrow all day, as well.

Just a quick "Hello Coaches" before a crazy day. I'll try to check in later, but I did re-set Diet Power and the calorie budget fell to 1500, which is reasonable but a couple hundred under where it has been recommending. The program is a bit like a non-portable fit bit where you enter your food and exercise and it gives a calorie budget for each day.
On day 10 OP with no response from my unfriendly scale, hopefully the lower calories will help! Actually with the re-set, I should start recounting my days...so day 1 :dizzy:
I'll try to do personals later, but for now I'm off to shop for groceries, prep for a b-day party for ds tomorrow, straighten/clean for guests, then kiddos have student council, service project, & swim, then oldest is in a band at tonight's talent show...so I might not see the computer again today!

Thank you all for the welcome! I will introduce myself a bit more and say I am 31 years old, 5 feet 6.5 inches, I have 5 children ages 11 to 1 year old. We homeschool with a Video school program. I will put my link to my youtube channel up when I get 25 posts!

I first heard about Beck Diet Solution when we went to Barnes and Noble bookstore in 2007 I think. I got it and while I did lose weight, I haven't been able to stick with my eating plan this strict and lose 70+ pounds ever before in my life. Now that I am in maintenance, I think Beck's principles will help keep me on track

I am starting a Weight Maintenance Journal/Scrapbook/Collection of ideas/sayings/studies/stories to help encourage and motivate me in my Weight Maintenance Journey. IT is a little different than weight loss, but Like Beck says, the same things you did to lose weight, you have to do to Maintain that weight.

For me to lose weight,

-I counted my bites,
-I tracked my bites on an app,
now I am writing them down also,
- I exercise every day (starting about halfway through my weight loss journey and I have only missed one day)

-I participated in online forums and got accountability and support.

-I filled out Stickk dot com Weight Loss Contracts, and put real money on the line, Now I am filling out Stickk Weight Maintenance Contracts and again put real money on the line


So the same things I done above I need to Continue doing as she said. Its a LifeLong Commitment, day in and day out!

I highly recommend the Stickk dot com for extra Accountability and Motivation to stick with the plan It has made all the difference for me! It made me stick with my exercise plan and my eating plan day in and day out and even when I didn't/don't feel like it! Just another tool! I put 18 dollars on every week, and I use it for housework and all kinds of stuff. Our house is much cleaner and my body is much smaller scince starting Stickk in October!

Quote from Beck diet solution facebook page...

This is something I tell myself! Even though I don't feel like it or it doesn't seem worth it now, it always will later or tommaorw morning! So worth it just to plow through and then we are glad we did!


Credits to myself today for:
-Going ahead and exercising even though I did NOT feel like it:)


Can you all share some ideas on your reasons for what you put on your Advantages of Losing/Maintaining Weight Response Card? I need to be doing that soon

I downloaded The Beck Diet Solution on my iphone and on our home computer so I will be trying to listen to a bit of it each day/often.

I will do Personals a little later.

Thanks again for the welcome! :hug:

I went to the store for "something for dinner". I actually do quite well at the store. I enjoy watching other people and their choices, I like reading labels and I'm not super spontaneous and grabby about off plan foods. I did pick out a healthy dinner….organic beef for a meatloaf and a frozen veggie medley. I passed on potatoes and garlic bread credit and used several thin "heels" of sourdough for a homemade treat with far less calories. Credit moi.
I forgot to mention that yesterday and today I spent some time trying on clothes for our upcoming trip. I have many choices that I've most recently fit back into which is nice, but I did catch myself with some sabotaging thoughts….I had to remind myself that I've lost 100# since I last saw these folks and no one is going to think I'm fat lol and that's not what the trip is about anyway. Crazy how the brain works!

BBE, yay for a fence for the sugar peas! A noble start to the gardening season. PS. I planted my sweet peas on SPD...noticed you mentioned it, too. I guess it's not just my grandmothers idea...

onebyone, kudos again, for an early submission! A memory box worthy event……..It's great that you are persisting with some difficult tasks, knowing your resistance indicates you ought to do it. No choice! Great! Glad to hear, too, that you had a discussion with the trainer.

6crowsgold, credit for knowing you need to plan your dinner before you are ravenous. You discussed age/weightloss awhile back. I am 56. For years I thought I couldn't lose. I've also been wanting to mention I lived in a crow rookery in Alaska. Fascinating! They are so wonderful in their natural habitat, especially as they rear their young.

Gardenerjoy, credit for getting a new book to spur on your enthusiasm. Nice you and onebyone can share insights. I occasionally "count" and always find several easy fixes. Kudos for being open to trying!

flnu, glad you are feeling better and didn't use being sick as a excuse to head off plan and gain back any weight.

Nationalparker, good for you making a plan "One day at a time".

Cheryl(GosfordGirl), I've noticed you're still working at those Essentials! Kudos to you for many credits posted each and every day!

Aztricia, a change in WOE as a long term plan has many long term benefits, not just on the scale. Best wishes with your most current calorie resit. Kudos to you for noticing those other things and thanks for sharing that chard has potassium. I didn't know.

CeeJay, credit for posting and packing food!

MaryAnn, I read "VirginDiet"...had it downloaded to my Ipad. It was very interesting and had me thinking lots.

Happy Friday!

Today is a 500 cal Fast Day, so far so good! 30 Min. upright "ellipticating" done today. Weigh-In tomorrow.

onebyone I hope you get chosen too!

AZtricia Credit for the calorie intervention, man I hope that scale starts behaving!!!

GosfordGirl Way to go with the fasting! I find that, even when I promise myself something the next day, I often don't want it....

BBE "Or at least for the muffin-top to deflate to absolutely zero"--The Grail, in my world!

gardenerjoy Best of luck with your "New Math"!

flnu "I don’t eat snacks at all ever at work" --I strive for this, thanks for demonstrating it can be done!

nationalparker Every saving choice is a WIN in this battle, hang in there!

ahna Welcome! What an awesome weight loss achievement--everyone here will be cheering you on for maintenance!

Lexxiss I am absoluteley fascinated by Crows! Was that a rookery established by a people group or by the crows themselves?

Have a great weekend!

Day 3 today - eating by the clock
 

Coaches

I successfully completed Day 2 yesterday and am half way through day 3. Day 4, tomorrow, will prove challenging as I will be leaving home at 7am to go to a ceramics workshop 2ish hrs away which ends at 4, then home, then off to a 9:30pm movie which has, get this: reserved seating, valet parking and your food order is taken at your theatre seat and delivered to you. Oh, and it's like 5x as expensive as the cheap Tuesday movie, where this one will be next week. DH had sticker shock but it's too late now. we're going with two guys he works with. I'm curious about it but doubt it will become part of our routine. So, it will be a long, pleasant, day tomorrow without the *credit* burden of knowing my submission isn;t done because IT IS:dancer: STILL jazzed about this Coaches, it's that rare!

Today's exercise is to prevent hunger from ever arising. To do this you need to eat protein at every meal and he gives ou a minimum amt and a min amt of calories for your meal and snacks. Eat every 2.5-3.5 hrs. record it all like yesterday. You agree to eat even if you're not hungry. And... I wasn't in the morning. And wasn't at lunch but found myself yearning for a fruit, so I added it to my lunch. It wasn't hunger though. It was a "feeling" intuition, something, that I could "use" a fruit. The recording of calories is to make sure you eat enough and nevermind about the rest. We're not supposed to beat ourselves up about it and so I will take the good Dr. at his word. In this way it is very Beck-like. Plus it's day 3 of 10 so we're laying groundwork. I'm not going to second guess. I'm giving myself to the program to see what it has to offer. I am anxious to get through it already though. Oh well. 30% reset at the end of today. I look forward to it.

*credits: posting, tracking, journaling, pos. affirmations listened to, planned food, cooked from scratch, following diet fix program vs. fighting it

Hi Coaches!

Sitting at Costco enjoying a .49 cent diet soda. I left DH with DD at the mall and am enjoying a rare moment on my own. On the way in I realized I used to resist the free samples and now I could really care less. BDS at work for sure!

Mom needed stuff at WF and I didn't buy one thing for me nor did I taste the free vegan raw bars. They could actually work for my plan but at $2.50 ea I knew I wouldn't buy them so no reason to taste either.

It's why I keep working at this. I enjoy the easy moments though I still have many difficult times, too.

6crowsgold, my home was on the shoreline ofsouthcentral Alaska...natural rookery. My hubby occasionally had a pet crow-when a baby fell out of the nest. I loved when they fed the babies...I can still hear the gurgling noises. I miss them!

Ok off to retrieve DH.

Good Afternoon, Coaches.

Great to catch up on the posts. Extra work has kept me off the "net" but I am proud to say this is day four 100% OP.

Thoroughly appreciate the posts from Ahna and gardenerjoy regarding maintenance. Always a shock to me that I have to be just as disciplined, honest and willing when I am three pounds from goal as I was 20 pounds from goal or 50 pounds from goal. I never would have believed that.

My latest recommitment is a surrender that I am powerless over sugar. I do not eat for fuel, I eat for the high. I knew a gal who was bi polar and she struggled taking her medication because she didn't want to give up the manic part of her moods swings. In a small way, I completely understand.

This is day four of restricting carbs from anything but veggies. I have absolutely no hunger but I grieve the sweet taste in my mouth. I grieve the little "sugar vacation" I was constantly searching for at work last week. The food I am eating is delicious but it will never replace sweet. Can I find joy and peace without sugar highs? My faith wavers. I found peace without alcohol 26 years ago and peace without smoking 14 years ago. I must be willing to believe there is life without sugar addiction. It just doesn't feel that way right now.

Quick good night as I turn off the pc. Today was OP for the new lower calorie level...see y'all tomorrow.

Hello!

Back from overnight trip. So happy I have been 100% on plan for 2 days back to back. Looking forward to cooking some healthy dinners this weekend. I am finding it an interesting challenge to eat protein with every meal and snack. Mostly I have been able to do this and am not hungry. Not hungry does not mean not craving though. I am fighting through the cravings with the help of good old "no choice".

Have a great weekend!