The 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:
Saturday - First Ford Model T, $825 (Detroit, 1908)
Diet Coaches/Buddies – Walked, CREDIT moi, to the subway to see the opera Carmen with some of the best known melodies to many people. It was a modern production, with five Mercedes on the stage in the mountain top scene - not all of which appealed to me. The music and singing was authentic, however, and just as powerful as ever. It's hard to be a male and watch poor Don Jose make a fool of himself for the gypsy Carmen.
Food was good enough. I did make one snack from healthy food - but not low calorie food. Perhaps lentils for dinner helped clear my system.
Joy (gardenerjoy) – It's so good for me to be reminded that weight is a burden when traveling. And, in many parts of the world, weight on Americans stands out.
nationalparker – Ouch for an office that still hosts Donut Fridays. Kudos for skipping them, especially after making such a detailed inventory, LOL.
Readers -
Quote:
Chapter 8 Holiday Traps
Escape the Wall-to-wall Treats Trap
You'd think that with so many people trying to resist this trap, office workers and colleagues everywhere - at least those who are trying to eat healthfully or avoid gaining weight - would simply declare a cease and desist on break-room treats! But until this idea catches on, you need to protect yourself.
Consider making guidelines for yourself about how many office treats, if any, you're going to have. For many dieters, it works to have the rule "One treat a day and no treats while I'm at the office" or "No treats in the office except Friday after lunch."
Remind yourself that if you make the rule "No treats at work," it's not as if you can't have the treat you want; it's just that you're not going to have it at that moment. You can take it home and enjoy it after dinner.
Every time you stick to your rule, give yourself loads of credit.
. . .
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 157
Weighed in and saw 266.2. Good. Numbers falling again. I think my wii fit may be almost kaput. Even though the controllers are fully charged, it seems to get "stuck" as it crosses certain screen buttons I need to move through the weighing in process. It might be time to set up the second wii fit I have, a rarely used one my friend gave me when I helped her move earlier this year. I'll miss my accumulated YEARS of weigh-ins. From 2008 I think!
Food is planned. Day is planned. 2 of 4 important papers dealt with yesterday.
The final two will be dispatched on my way to my event this afternoon. Another submission will be submitted this morning. Completed gallery set up at guild as well. All paperwork and labels done. MAJOR CREDIT for getting all that done in a crazy busy week. What's crept to the top of the list is the pottery and the completion of the 27 pots and the creation of some of my own work.
The mini workshop last night was a good dry run but kind of a disappointing event. For all that stress and worry two little kids, one teenager and two adults made a mini book from a single piece of paper. Worse though, was the surprise of FREE FOOD by a local restaurant I like a lot. I was exhausted. I battled food thoughts all day, and I was disappointed with the whole event (my standards or ideas may be set way too high) and the food went "come to me". And so I did. Once. But was plagued by it all night. I had a small paper plate of mac and cheese, rare here. There was pizza, didn't have that. Cupcakes, no, they were picked over and devoured when I was at my table working. I did have a fantastic coffee which was wonderful. Then when I got home DH wanted to get groceries (10pm) so we went out and shopped and I was STARVING. I kept reminding myself that my body is *working* and I am *right now* losing weight cause I am hungry DON'T FEED IT. WAIT. So I did buy a few borderline foodstuffs, but stuck with real grocery shopping. I ended up eating when I got home :2 bananas and 2 peaches (California peaches and super hard, but tasty enough).My weight this morning was a drop of 2.2lbs overnight. But I always think "that's beside the point". Whether I do well or not is really helped or hindered by how I behave around food. Eating so late at night is not a helpful behaviour. it is, in fact, sabotaging myself That I "got away with it" or "only ate bananas and peaches" is an Oh Well, and a credit of sorts, but the behaviour isn't good.
Such critical analysis on a Saturday morning! I'll stop now.
This afternoon at 3:30-4:30 I have my bookmaking workshop at the Gallery. I can leave right after. I don't have to get here until noon so I can practice the two other types of books I am making with my (full!) group of 20 students. I now view all these events and shows as performances. Not sure what to make of that.
Yesterday was great! I was hungry once but I calmed myself with "hunger is not an emergency." My energy level was much better and more consistent than the previous day. And hunger actually feels better than the sensations that I get after eating junk food. That's a new thought for me, or at least a more direct expression of it.
Weigh-in: NA
Exercise: +40, 1100/1100 minutes for September
Food: 100% on-plan
Read my Advantages and Responses: yes
Refrained from eating in the car: no
Gardenerjoy: Credit for a good day. Those are so important after a couple of lost days.
onebyone: Yeah for the scale moving downward. That is a direct result of effort. I need to follow that example.
So happy for the weekend. Scale is less than a pound up from ticker. I have definitely plateaued - or the scale is stuck on a number and it has nothing to do with my eating
Today I have a plan. I will track food. I will go to the gym. Tonite is a Rotary Dinner (date night with hubby) We don't usually go to these things but DH's friend had a table. DS is on the bus to Half Moon Bay for Cross Country Tourni and it reminded me I only have a few years left of time when he needs me for transport, company, etc. . . I better not let my current emotional conflicts with work distract me from what is important right now.
Staying in the moment. It is so important. That deal is inextricably linked with my food patterns. I overeat to stay OUT of the moment. I remain stuck in compulsion rather than move through it.
PT taught me a little hourly exercise for anxiety. Very simple. Hopefully it will help and I can cut down on anxiety meds I have been increasing since the strike.
My Dad called me this morning. He said he just wanted to tell me how much he appreciated all I do for the family, how I carry myself in situations, what a loving daughter I am. I really have no idea how to take that in. Our relationship has been so enmeshed over the years. I realize many would do anything for their father's appreciation. I will not get on myself for not immediately feeling joy about this. I will not eat over conflicting emotions. I will be and take time to process.
I don't want to forget to be grateful for this fall day. So to the powers that be "Thank You." Oh and happy sobriety bday to me. 29 years of a life restored to me.
Congratulations, Maryann, on your happy sobriety birthday. That is a major accomplishment - one i know you don't take lightly and have worked hard for. Wonderful!
Busy day, just wrapping up. DH's work social was at a casino (we're not gamblers, but it was interesting. Not prepared for the smoke-filled interior.) and now I"m waiting for him to hop out of the shower so I can hop in ... to clear the smoke smell from our hair, etc. phew. Buffet and I strayed off plan with the salad dressing (no o+v, so had french) and with mashed potatoes, about 1/2 cup. I"m proud of the choices, though. Two single-bite desserts and I savored them. The scale remained the same this morning ... we'll see what the bump is tomorrow.
Thanks Bill, for always getting us off to a good start in a new month. October - where did this summer go? Thank you for the reminder that I have lentil soup here to use!
oop my shower turn. OneByOne will catch up manana ... have a great start to your Sunday and hope your cleaning project is continuing well!
Sunday - Thurgood Marshall sworn in (US Supreme Court, 1967)
Diet Coaches/Buddies – Walked, CREDIT moi, for a FREE lunch at a local 'natural' foods store. I avoided the flowing samples of adult beverages (adult and exotic) to have a lunch of Boar's Head chicken sausage. So good. I tried to compromise by skipping the bun - a small concession.
The FREE samples worked; I spent $50 on stuff that I had no intention of buying before I got there. A startup was selling dried beef - "not to be confused with beef jerky" that will be a great stocking stuffer for Christmas. And a fishmonger was selling a frozen dish that tasted like Boston Scrod that came home with me for a future dinner. Usually I get my FREE tastings and move along.
onebyone – Makes sense to me that your demonstrations and classes are "performances." Kudos for remembering that it's "how I behave around food."
Joy (gardenerjoy) – Yay for "hunger is not an emergency." Such a powerful thought.
maryann - Congrats on your 29th! That call from your dad is so amazing.
nationalparker – Kudos for making sane choices at a casino - where dedication to out of bounds seems the norm.
Readers -
Quote:
Chapter 8 Holiday Traps
Escape the Wall-to-wall Treats Trap. . .
If you're tempted to break your rule, remind yourself that every time matters because every time you're strengthening either your giving-in muscle or your resistance muscle.
Bring a healthy snack with you to work so you won't be as tempted.
Think about how you've handled holiday treats in years past. Did you overeat? Did you gain weight? While it may be hard in the moment to resist office treats, you'll be happy you did once you leave the office for the day.
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 157
Last edited by BillBlueEyes; 10-02-2016 at 06:10 AM.
Survived the auction/dinner by maximizing good choices and trying to minimize bad choices. Scale remained steady this morning. Thanks to BBE for snippet reminder that "every time counts" because every time I am strengthening my resistance muscles.
nationalparker: Good to realize that an "off plan" day is only 1/2 cup potatoes. It is easy to dismiss all the amazing progress we have made toward healthy eating. I can't go into casinos anymore because of the smoke. Totally gross.
I still failed to track. I did go to the gym. I am not sure what the answer is to get back to accountability. I am complacent. Apparently staying on the border of 50s and 60s is good enough. Hmmmm. I remember reading Bob Green (a former trainer of Oprah) who said only 20% of people are willing to do what it takes to take off the last ten pounds. He proposes that the level of commitment required grows seemingly exponentially. I think I am getting too caught up in the number. I have pants that fit. I need to continue to make healthier choices. In a room of peers last night at the auction, I certainly "fit in" and felt good and healthy. I was not the slimmest but I was at least average. What do I want from another 6 pounds? Today I will go shopping for healthy food for the week.
Crummy day yesterday – emotionally and foodwise. Don’t believe I went too far over my total calorie allotment, but it was all the wrong food, and eaten for the wrong reasons. No kids here for early birthday celebration, so I’m having my regular breakfast and planning to stay on plan through today and weigh tomorrow morning. Better go to the store for more green vegetables and lean meat.
Good grief, onebyone – groceries at 10 PM??!! If I’m in the store at 10 at night, I’m in my pajamas and either buying medication or illicit snacks! That would make it super difficult to stay on track. Nationalparker I agree with you on the smoke – I would need to shower after, also. And the buffet would be a real challenge – good job on reasonable choices.
Hello! Busy day so far. DH's father came over this morning to return a gift we need to exchange for a larger size (helmet) for him ... I left right after he left to start the marketing. Food/meal prep for the week is still ongoing. Have cut up melon, apple cinnamon oatmeal breakfast bars (on plan recipe from author ... not DELISH but a nice change from steel cut oats) are in the oven. I made them last week and they were quick in the mornings. We'll have one serving left to freeze for next weekend, which is nice. Will get started on the pasta sauce soon for tomorrow evening, and plan to make stuffed peppers for dinner tonight, but wanted to find hot turkey italian sausage to pop a bit in there, but it wasn't at the market. I am weighing going to another market that never seems to have it to just check ... or find a recipe that gives me good spices and just use the ground turkey. Will also prep chili lime cilantro chicken burgers. We cover those with pico de gallo. I put on old time radio in the kitchen for the Whistler. DH came in and was like WHAT IS THAT? You mean from the 30s?
Bought fresh flowers and just love that. Such a nice treat. I have a HUGE (!) peace lily on a stand that was from my mom's funeral. Each of us kids took one of the plants. It's really too big for our home space. But I don't want to get rid of it. I wish I knew someone who had space to fill and wanted it. I have been thinking what I could do with it... it's so big.
Feels nice to dress up for events and have choices in what to wear. Scale went UP this morning to 165.0. The trend has started for a few days, I figure... phooey. At least the trend continues down.
Yesterday I followed my plan and ate lightly. I even skipped eating and drinking entirely at a party -- that always makes it easier to stay in control.
I had a moment that I'd describe as "weak from hunger" in the late afternoon. But, I'm thinking the symptoms may actually indicate dehydration rather than lack of food. And, of course, it was easily remedied with food and water. I'm noting that even that sensation was better than the sensations that I get from overeating -- and those aren't so easily fixed.
I made an extraordinary choice for lunch today, too -- I picked up carry-outs for DH but came home and ate my own food.
I'm experiencing more drama in my life. I'm starting to wonder if I'm constitutionally not capable of handling as many people in my life as I currently have. But, this is not the moment to make a decision like that. Instead, I'm planning a week of retreat and self-care -- including continued light eating.
Weigh-in: NA
Exercise: +40, 40/1300 minutes for October
Food: 100% on-plan
Read my Advantages and Responses: yes
Refrained from eating in the car: yes
Last edited by gardenerjoy; 10-02-2016 at 03:41 PM.
Diet Coaches/Buddies – Convoluted Sunday whose exercise was chasing my one year old DGD. She just doesn't stop. She's come to enjoy 'our' game where I walk around the house, then the neighborhood, touching and naming things. She touches them after me. The walk is hardly aerobic, but the upping and downing on the kitchen floor certainly is. We had a big empty cardboard box; this became her place.
Food was OK. I had brownies at fellowship hour and so I compensated by having a light lunch. Probably did OK on calories, but it wasn't the plan and brownies aren't in any major food group.
Joy (gardenerjoy) – Super Kudos for "picked up carry-outs for DH but came home and ate my own food" - that's taking it seriously.
Nature Girl – LOL at the thought of buying groceries in your pajamas. I do know about "wrong food, and eaten for the wrong reasons."
maryann - Yay for "shopping for healthy food for the week" - some things are so rewarding.
nationalparker – Neat to treat yourself to fresh flowers.
Readers -
Quote:
Chapter 8 Holiday Traps
#3: The Fit-In Foodie Trap Trap
You tell yourself it's okay to indulge
because everyone else is doing it.
When Deanna came back to see me the following week, she told me that though she was doing much better with the treats at the office, she had experienced a disheartening problem on Saturday afternoon.
"I was at a friend's holiday party," she told me, "and it just didn't go well. I went in with good intentions, but then we started decorating cupcakes and everyone was eating them, so I did, too, even though I had already had my treat. There were lots of other holiday foods that I didn't even touch, but I definitely shouldn't have had the cupcakes."
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 157
A quick check in before work. Scale steady at low number of the year. I spent 3 days in Glenwood this week and was not so great with tracking. Home Friday and I'm back to it. Had some FF at work yesterday and logged them. Compensated in the evening and stayed within points. Credit.
Enriching my life "now" DH and I went to a shelter in Denver Friday evening and adopted a 8 yr old purebred Cocker Spaniel girl. She is deaf and recovering from surgery. She had 2 tumors; one malignant. She is fitting in and we are creating our own doggie sign language. She is a doll! She likes to stay close but we are not seeing the extreme separation anxiety our last guy had. That's a good thing and we're glad to have her. DH started calling her Kelly and I'm good with that. She was a stray who was never claimed. ????? I just never understand that. She was obviously loved at some point and goes crazy when the leash comes out...time to go!
I continued eating lightly yesterday, although I never wrote a plan. I know it works more consistently with a plan, so I wrote one for today -- CREDIT!
Weigh-in: -0.65kg
Exercise: +55, 95/1300 minutes for October
Food: NA% on-plan
Read my Advantages and Responses: yes
Refrained from eating in the car: yes
BillBlueEyes: your time with DGD sounds wonderful! My great-nephew is a few months younger, so I'm looking forward to trying the name game with him.
Lexxiss: good for you for making room for Kelly in your life -- she sounds like a treat!
maryann: great thought. I love the experimental and playful nature of "what if..."
Beck Diet For Life/Solution – October 2016 – Support, Discussion, Buddy/Coach
Saturday - First Ford Model T, $825 (Detroit, 1908)
sabotaging myself That I "got away with it" or "only ate bananas and peaches" is an Oh Well, and a credit of sorts, but the behaviour isn't good.
