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

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Old 11-01-2017, 05:53 AM   #1
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Default Beck Diet For Life/Solution – November 2017 – 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:
The Complete Beck Diet for Life
and the first book
The Beck DIET solution: train your brain to think like a thin person.
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:

List of Monthly Beck Threads for Support, Discussion, Buddy/Coach
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Old 11-01-2017, 05:53 AM   #2
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Thumbs up Wednesday - Pompeii is buried by eruption of Mt. Vesuvius (79 A.D.)

Diet Coaches/Buddies – Handed out three bags of Kit Kat bars to Trick-or-Treaters last night without eating a single one, CREDIT moi. Not one. Da nada. Zero. A big deal for me because I planned to eat none and then did just that. I happen to like Kit Kat bars. DW was delighted when I bought them because she doesn't like them so she wasn't even tempted. In addition to not eating my own, I didn't pilfer from the neighbor's bowl that was set out on their porch while they visited a Halloween party in the next neighborhood. Last year wasn't so clean for me. As always, the little kids just crack me up in their elaborate costumes and expectant faces. We ran out of candy about 8:00 P.M. so turned off all the lights. It was a larger crowd than the previous few years. I'd love to think that that means young families are moving into the neighborhood.

I worked with a plumber in the morning to resolve the smell of gas. It was a miniscule leak that I feel like I should have been able to fix but wasn't able to. He got his full minimum hour charge for a thirty-minute job. CREDIT moi for setting up the situation so that I didn't pay his outrageous rate for moving all the stuff that surrounded the gas dryer. I even provided the dish soap for testing so that I didn't pay his hourly rate to walk upstairs from the basement and out to his truck to get his soap. He said mine was better than the liquid that his company supplied him. It was a $2.99 bottle of Ivory dish detergent, LOL.


onebyone – Kudos for a no-candy Halloween. Feels good, doesn't it? Hoping all goes well with your MIL's appointments today.

Joy (gardenerjoy) – You really are filling your life with "adulting" stuff. I've never met a police chief. What does one wear? Happy launch of NaNoWriMo.

silverbirch – I'm such a fan of the way you wear your hair in your Avatar; I can imagine that you need a specialist, LOL. Kudos for recognizing "that a change of scene doesn't need to include wall-to-wall work."

FutureFitChick – Always Kudos for "have a plan for lunch and dinner."

nationalparker – Kudos for sharing your cinnamon roll with your DH. Bon Voyage as you head to Florida today. [Our classes have no tests, which is really neat. We do sometimes have assignments to make short presentations on ancillary topics of the courses.]

curlyjax - It's a big milestone when the kids are past trick-or-treating. I caused a problem last night. I stepped down from my porch, as I always do, to offer the "adult man" candy from my bowl. The guy just walked away. The woman was his mom, "He's embarrassed to be thought of as an adult - he's fifteen." Hope your cannabis oil idea works.

Readers -
Quote:
chapter 5 Week 1 - Get Ready: Lay the Groundwork

day 1 Record the Advantages of Losing Weight

Make Your Advantages Response Card

If you prefer, use business-sized cards and write just one reason per card. Or write or type the reasons on a piece of paper. Do whatever works for you. Just remember that you'll need to carry this list with you because you'll need to read it at various times during the day.

Check out the front and back of the card Carol, a dieter I counseled, made:
Advantages Response Card

1. I'll look so much better.
2. I won't be so self-conscious all the time.
3. I'll be able to wear clothes I like.
4. I'll feel in control.
5. I'll be able to move around better.
6. I won't feel embarrassed at the swimming pool.
7. I'll feel more confident.
8. I'll be happier when I look in the mirror.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 58.
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Old 11-01-2017, 10:09 AM   #3
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I met my exercise goal for October by taking a walk just after dark to see what our neighborhood does for Halloween. They don't come up to our house, at the end of a very dark dead end street. But, that's because there's plenty of action in the rest of our large neighborhood -- I saw lots of jack-o-lanterns, about 50 trick-or-treaters, and one 10-foot moving glowing ghoul in someone's yard.

It's November 1! I haven't started writing yet, but I will as soon as I've posted. My goal is to get ahead of schedule with 2000 words on days, like today, when can put some time into this project.

Weigh-in: NC in kg, Exercise: +40, 1200/1200 minutes for October

FutureFitChick: I hope you can get some rest. I've had to work very hard to make sleep work for me and I still fail sometimes. What helps me: orange sunglasses at night (especially if I'm looking at screens), a very dark bedroom, going to bed and getting up at a standard time, an embarrassingly active inner life to engage in when I'm not sleeping instead of worry.

curlyjax: I hope you had fun without the kids doing trick or treating.

nationalparker: Yes, I've been trying to get the message out that angst over national level issues can be channeled, quite effectively, into local ones. Many things will only change at the local level -- at least until there's a tipping point, when enough localities have made the change to get nationwide attention.

onebyone: I hope the minestrone soup is as healthy as advertised.

BillBlueEyes: Sounds like a fun evening! There's an old tradition in St. Louis that kids perform a trick to get the treat. In most cases, that's a Halloween-themed joke or riddle. When I worked in an office, swapping those jokes was the water-cooler conversation on November 1.
I wore business casual to visit the police chief and so did he, so that worked!
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Old 11-01-2017, 11:20 AM   #4
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Just calling in briefly to say that despite a morning of extremely unexpected events I have not turned to sugar to get me through. Nor caffeine. If you remember, I'm having a cup of coffee at 11am as my 'snack'. I really do hope there is nothing else unexpected today but who knows?

Glad you like my hair, Bill. My coiffeur is a very nice man.

Gardenerjoy, good to meet the police chief. I hope it's a sign that he's prepared to listen to people. 2,000 NaNoWriMo words is a good amount to get under your belt. Do you just get it down and edit later, or do you edit as you go? In my case that would cut it back quite a bit as I'm more concise than verbose. But then I don't write novels! 50k words is a lot.

to all. I think I should have a post-prandial zizz. I've just learnt that military and black ops people eat and sleep when the opportunity presents itself because an opportunity may not come again for a while. It feels like that here sometimes.
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Old 11-01-2017, 04:17 PM   #5
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Hi, Coaches and Buddies.

Yesterday was a disaster for my food plan. I don't know that I have ever lost control with ice cream as I did yesterday. Ugh! Oh well! It is over now.

Food today has been on plan. Dinner will be chili, if I can get to the store to buy some onions in time.

Exercise went well.

Bill Blue Eyes, great job on NO CANDY!! Glad you got the gas leak fixed.

Curly Jax, hope the new oil help DH! Hope the dentist gives you a fresh start avoiding candy!

Gardener Joy, thanks for the sleep suggestions and great job meeting you exercise goal. Happy writing!

National Parker, hope you have a wonderful trip. Your dinner sounded lovely!

One by One, hope the appointment went well and you were able to get back on plan after lunch.

Silver Birch, awesome job not turning to sugar!
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Old 11-01-2017, 11:03 PM   #6
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So good to visit with my brother and SIL. Food has been very healthy/nutritious. I was able to pack my capris and it's 80 here today. Cannot complain about that. I sat in front of a kid that whomped my seatback with his feet the whole flight to Atlanta ... despite his mom telling him nearly nonstop to not do it. It's so distracting as I was trying to sleep. Finally I realized, it's better that than a mom taking a sick child in to the Mayo or St. Jude's. I can ignore it. thump thump thump thump thump ha

Watching some World Series action - not invested deeply into it, just friends who will be either agonizing or celebrating.
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Old 11-01-2017, 11:22 PM   #7
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Restart on November 1. I have bought up to premium MFP in order to follow the Zone (40 30 30). I am determined to be under 160 by December.
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Old 11-02-2017, 07:28 AM   #8
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Early morning post* to say that I did not succumb to sugar yesterday and I'm still on track. Lots to do today of the floor-cleaning and paperwork variety. Fingers crossed there will be enough mental space to deal with everything else that comes up. At the end of the day, though, you can only do so much. As long as I don't touch cakes or biscuits I think I'll be OK. Looking forward to my elevenses. There is cream in the fridge and I'll be having some of that in my coffee.

* It was early morning when I wrote the post but then things intervened!

maryann, love that word 'determined'.

nationalparker, glad you're with your brother and SIL. Enjoy the weather!

FutureFitChick, good news that your food was on plan yesterday when you posted. Chili sounds good!

Have a good Thursday, everyone!
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Old 11-02-2017, 07:34 AM   #9
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Thumbs up Thursday - Lady Chatterly's Lover by D.H. Lawrence not obscene (1960, Great Britain)

Diet Coaches/Buddies – Chase the DGD day, CREDIT moi, included carrying her down a flight of stairs while she was screaming and lashing arms and legs in both directions. The opportunity existed to break a limb or have us both tumble head-over-heels but DW had finally, after a long effort, given up and the little cyclone had to be put in her crib for an attempt at a nap. The nap itself never occurred. The DGD alternated between yelling and chatting amicably with her animals for the hour before DW accepted defeat so that we could move on to the next thing.

The fun news was that the DGD took her first ride on her new Kick Scooter wearing helmet, elbow pads, and knee pads. She lasted a full ten minutes - close to eternity in her space-time - while softly chanting, "I'm doing it," over and over. She did well with no falls. Each time she reached the end of the paved basketball court she stopped and lifted the scooter to go back the other way. We'll work on steering next round. She blew my mind when she said that she'd been dressed as a llama "yesterday" - first time I've heard that word from her. I made the day without snacks, CREDIT moi, despite the two leftover Halloween Kit Kat bars sitting in the kitchen the whole day.


Joy (gardenerjoy) – Kudos for meeting your October exercise goal. Your consistency inspires me.

silverbirch – Acknowledging that it may be society's prejudice, but I've never seen black ops people in your hair style. Adding "post-prandial zizz" to my lexicon thinking it might help my application to the dark world.

FutureFitChick – Ouch for the ice cream with Kudos for accepting that it's over so you can go forward.

maryann - Yay for a restart. Moving up to the Premium My Fitness Pal is a neat way to make a change to help you move forward.

nationalparker – Glad you made it to Florida OK; you applied an amazing perspective to the little kid kicking your seat.


Readers -
Quote:
chapter 5 Week 1 - Get Ready: Lay the Groundwork

day 1 Record the Advantages of Losing Weight

Make Your Advantages Response Card

Check out the front and back of the card Carol, a dieter I counseled, made:
Advantages Response Card . . .

9. My doctor wont' bug me.
10. Sharon will be proud of me.
11. I'll be happier when I step on the scale.
12. I'll be able to wear my old clothes.
13. I'll look better for John's wedding.
14. I'll have more energy.
15. My sister won't make comments.
16. I'll feel better in my body.
17. My back won't hurt so much.
18. I'll feel better about myself.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 58.
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Old 11-02-2017, 11:01 AM   #10
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I ended up with a little off-plan eating yesterday. I got it back under control, but it's pretty clear that I'm going to want to be very careful to control the situations that I eat in this month while I'm doing NaNoWriMo. I'm expending so much will power to reach my word count of the day, I don't have much left for handling tricky situations -- like having lunch at Whole Foods and then shopping in aisles with a gazillion tempting things. Better to shop earlier and bring lunch home or, even better, shop early and eat a lunch that I fix at home.

The fire extinguisher recall and a call from a contractor to set up an appointment at 10 this morning interrupted my Beck first post. I want to get a plan for the day written before the day gets away from me....Okay, done. I definitely put too much in my plan for the week, but I've been a bit more reasonable as I wrote down my plans for each day. I might get everything done on my list today.

Weigh-in: NC in kg, Exercise: +55, 55/1200 minutes for November

silverbirch: thanks for the lived example of getting through unexpected events without turning to food. No editing allowed during NaNoWriMo. I'd never reach 50,000 words if I did that. Part of the point of setting such a high word count goal is to send the inner editor off on vacation for a month while I get the story down. It can always be edited later, if I still like the story enough to bother.

FutureFitChick: That's a reminder -- I need onions, too, if I'm going to cook all the meals I planned this week.

nationalparker: Glad you made it safely to the warm weather!

maryann: Yay for Day 1 and determination!

BillBlueEyes: love the adventures with DGD.
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Old 11-02-2017, 11:10 AM   #11
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DH doing a little better. Still not eating as much but sleeping better thank goodness. November is Stomach Cancer month and we’re going to an awareness event this weekend so that will be good.
Yesterday was quite productive- clean bill of health from the dentist, bought chair cushions for the new chairs (with a little arm twisting for DH- we don’t have to always buy the cheapest ones!) DH found out how to dispose of some bricks from the old walkway, and I made a roasted broccoli and cheese soup. The soup was WAY too much work. It was fine but I expected it to taste fabulous after all that work. I feel like I have done this before, somehow my broccoli soup doesn’t turn out that great.

Futurefitchick- Ice cream can be devious! I feel like I can eat more of it without filling up as quickly as something like a cake. Ben and Jerry’s always does me in so I can relate.
Nationalparker- Glad you’re enjoying your visit.
Maryann- I have the same goal. We have a few birthdays to get thru and Thanksgiving before Dec 1 but no time like the present.
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Old 11-02-2017, 12:07 PM   #12
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Hi, Coaches and Buddies.

The last day has been fine. I'm a bit tired today due to an early morning. I didn't make it to the store yesterday to buy the onions I needed for chili, so I made a substitution for dinner. I will need to get them today though. Breakfast was on plan. I got the writing done I wanted to yesterday. Today will be editing and getting it out!

Bill Blue Eyes, great job avoiding snacks yesterday!

Curly Jax, bummer about the soup not being as great as the effort put in to it! Will there be food to manage at the Stomach Cancer Awareness event?

Gardener Joy, good luck keeping your eating wits about you while you write!

Mary Ann, good luck with your restart!

National Parker, it always feels great when you are visiting someone who also eats conscientiously.

Silver Birch, you are a great inspiration sticking to your coffee for your snack!
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Things I'm Most Looking Forward To:
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Buying stylish, not oversized clothes
Being a healthy role-model for my nephews, students, and godson
Horsebackriding without guilt
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Old 11-02-2017, 02:41 PM   #13
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Good Morning, Coaches.

I triumphantly call Day 1 of restart a success. My new toy, Free Trial Premium My Fit Pal, does in seconds the work I used to do on long yellow tablets. It allows me to calculate meal by meal how to hit 40 30 30 which is a sort of golden ratio that usually protects me from being hungry. If I stick to tracking, sitting, no wheating (that doesn't quite work ) the day is easier. I face today with the same feeling I always face the second day on track. I feel grief over the loss of my best buddy "Extra Food." I feel loss of control and I have time empty on my hands from not prowling the kitchen. Isn't that a riot? Me regretting extra time! Here I have been to the wall busy for months. It shows me my compulsions have grown disregarded. May I make a garden analogy when I don't garden? There is a lot of weeding of bad habits and thoughts that have taken root as a result of my neglect.

Today's meal is tracked. I have an appointment with the new psychiatrist. I couldn't face going back to the teaching hospital and spilling my history with a new twenty something every year. I hate going but I remind myself of the same goal I have had for two and a half years. My son will not spend his teens with a crazy mother. He gets to be center stage. So I will take suggestions and converse with an open mind.

gardenerjoy: I think I missed some posts but I 100% agree that change starts local. That is why I am still teaching. I have 100 students every semester who write research reports and analyze media, film and our little classroom dramas to hopefully learn that forgiveness and compassion can change the world.

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Old 11-02-2017, 11:37 PM   #14
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A strange day here - spent good time with my brother. It's been a year this week that he was diagnosed and the drs. told him that without surgery, the survival rate is only 20% to make it a year, so he feels good about that. I hope that the longer it goes, the more advancement they'll keep doing and maybe something else will keep him chugging along down the line. We met my nephew for lunch and found out that another family member has cancer - discovered today and they wanted him to start chemo and radiation today. We'll all know more after a family gathering on Saturday.

A clear reminder that we just don't know what the future holds for any of us. I had journaled last night that I wanted to use these next two months, typically a very busy work and personal time for me, to really cut out unnecessary time wasters, and put extra time for ME. A pedicure that I do one night to not have scratchy heels, an extra hour of sleep if I hit the sack at 9 or 10, time committed to taking a walk before dinner with the dog or after dinner with DH and pooch Thngs that set me up to be as healthy as I can manage to get into the habit for the new year. Even to get in to the dentist before the holiday rush. AND, as luck would have it, my nephew is a dentist and someone cancelled today, so i got in for a good cleaning and one thing nicked off my list right away. I want to really think this goal through and not have it be just in words, but translate to deliberate action. Even things like resurrect the "every other weekend one of us gets a massage by the other"- I can kick it off by doing DH's and he'll reciprocate, I'm certain. Maybe allocating extra time for me will involve a bit of spending more at a market to skip hitting a few markets on a Saturday to free up more time. That's hard for me to do.

I'm now more and more aware at the focus on food in this house - it's obsessive.M y hubby said after his first visit here that there is a lot of disordered food thinking in this home and I didn't really see it because I'd been around it so much. But I agree with him now. The good/bad food ... it's hard to describe but he's skeletal - yet still explaining if he splurges on something. seriously - enjoy what you want! I truly believe that food can be medicine and he eats nutritionally, but also a bit of xyz doesn't make you "bad". DB's wife asks him what he's eaten every day ... he asks her what she had for lunch and oh, that's good... meaning healthy, not tastes good... "That's good of you" ... volunteer at a women's shelter Yes, that's good of you. Volunteer at a food bank...yes, that's good of you. But to choose this over that might be healthier but it's not something that makes us good or bad. I might just be weary and cranky.

Bill - A llama? I'm loving that! We, too, were left with two Kit Kat bars, but as they're a fave of my DH's (along with the leftover Reese cup), I suspect they were enjoyed today.

GardenerJoy - Hope you're chugging along on your writing project - does it turn out to be about seven pages or so a day? Putting a count on it reminds me of term papers and that focus used to sidetrack me so much until I ended up ignoring the word requirement and tackling it based on what I needed to write to support my theories. Sometimes the games our minds play!

Maryann - Congrats on a successful start to your personal challenge! Kudos for setting that appointment and seeing what the future can and will hold for your DS in his teens. And what YOUR future holds for you, as well. You're strong!

Silverbirch - Major credits for not dipping into sugary foods with everything on your plate now! No pun intended. It sounds like your planned coffee mid-morning is working out perfectly for you. That was a good discovery/plan.

CurlyJax - Hopefully the sleep can help heal, too, with your DH. I think the rest is when our bodies can fight off things, when we're not taxing them to do other things. Had to smile with the effort in the soup that should have made it delicious. I can feel you on that one - I know exactly what you mean! Have a great Friday!

FutureFitChick - I like to pile chopped sweet onions on my chili, too, even when I've put them IN there ... My base is a baked sweet potato and then the chili and an embarrassingly high pile of onions. Putting onion powder in there just doesn't cut it. Hope it turns out well!

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Old 11-03-2017, 06:13 AM   #15
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Thumbs up Friday - Soviet Union launches Sputnik 2 with Laika the dog (1957)

Diet Coaches/Buddies – The triumph of the day was to pass on salt water taffy offered on a table outside of class, CREDIT moi. I love that stuff and certainly one piece won't hurt. I actually realized that eating it wouldn't significantly hurt my calorie count for the day, but it would hurt the pride I felt for skipping the Halloween candy. Hopefully, all the contributions of leftover candy will soon disappear. But I fear Sunday, when all well-meaning folks tend to bring in their leftovers to contribute to the cause.

Walked, CREDIT moi, to the supermarket to buy lettuce since we were out and we do like our green salad with dinner. The good news: it was on sale for $2 off. The better news: the cereal that we like was on sale for only $1.49 per box - the lowest I've seen it in years and years. I came home with a dozen boxes that are Use By dated far enough into the future to be healthy and tasty. I do love that kind of bargain even though saving a few dollars at the supermarket is small compared to the cost of a plumber's visit or a car repair.


Joy (gardenerjoy) – Neat to read the concentration that you need to keep up with your NaNoWriMo goals. Editing as I write is the best way for me to grind to a halt.

silverbirch – "I did not succumb to sugar" is always worthy of Kudos. Surprised to learn from Wiki that in the U.S. in the nineteenth century elevenses "consisted of drinking whiskey."

FutureFitChick – Hard to imagine what substitutes for onions. Unless it's scallions. Congrats on getting your writing done.

maryann - Yay for the joy of new toys. Thanks for the powerful thought, I feel grief over the loss of my best buddy "Extra Food."

nationalparker – Super goal, "to really cut out unnecessary time wasters." Each time I unwind a bit from one, the Internet offers another. It's so good to hear that you DB continues to march forth.

curlyjax - Drooling over the thought of "roasted broccoli and cheese soup" - what's not to love? Glad to hear that your DH is doing better.

Readers -
Quote:
chapter 5 Week 1 - Get Ready: Lay the Groundwork

day 1 Record the Advantages of Losing Weight

Make Your Advantages Response Card

In addition to carrying your card(s) with you, you might want to put the list in other places [where] you'll often see it. Dieters I've counseled came up with these creative ideas:
  • Turn the list into a screen saver for your computer.
  • Program your e-mail to send items from your list as pop-up messages at regular intervals throughout the day.
  • Copy the list on sticky notes to put on the bathroom mirror, refrigerator, or car dashboard.
  • Post the list on the inside cover of your diet notebook.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 59.
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New Journey: 12 years
In maintenance phase: 10 years and 6 months
Following Dr. Judith Beck via 3FC's Beck Diet Solution Forum: 10 years
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