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:
Thursday - Roman Emperor Claudius born (10 BC, Lugdunum, Gaul, Roman Empire)
Diet Coaches/Buddies – Dinner was a journey since the chef in our house was only drinking the liquids specified by her pre-colonscopy eating regime. I made my way to a Greek take-out place with the always appealing choices of gyros, falafel, chick peas, mixed salads, all covered by creamy tzatziki sauce. I love tzatziki sauce; one of my life goals is to learn to pronounce it. I made some sane choices about volume by acknowledging that I didn't need to add stuffed grape leaves and falafel balls just because I love them. I did make sure that pickled turnips were added to the plate; I've only seen them at this restaurant.
Excitement was committing to having my car 'detailed' in my driveway tomorrow afternoon. There's a young man who lives nearby starting a mobile detailing business. Thought I'd give him a chance. My concern is that the dark spots might be too difficult for the wash-it-yourself places since they were too difficult for the drive-thru place. They do come off; he can negotiate a higher price if they're more difficult than he'd planned.
The good news is that my house wasn't on fire; the loud beeping came because the smoke alarm's batteries had corroded. My heroic job was to get the ladder to reach the Victorian-high ceiling of the dinning room. Battery corrosion can ruin a device. It annoys me greatly that a $60 device can be ruined because inexpensive AA batteries leaked. I cleaned it best that I could. With new batteries it passed its self-test and has been running just fine for 12 hours with its reassuring little green LED flash once a minute while sitting on the kitchen counter. Today, I'll put it back on the ceiling. I've read that one should take down their smoke alarms once a year to inspect the batteries. Don't know anyone who does that.
onebyone - That's a lot of decluttering success. You're inspiring. Awful news from your studio landlord; I do hope another door will open.
Joy (gardenerjoy) - Congrats for surviving your immersion into four kids at once. There are so many stories of false concerns raised by mammograms; glad that you didn't have one this year.
Silverbirch - Getting a chance to walk about in the cool of the evening is terrific. Ouch for needing a new tire; Yay for only needing one new tire.
maryann – Walking past See's Candy Store is a monster NSV - Kudos. Love the notion, "I want this fourth quarter to be lived IN THE MOMENT."
Readers -
Quote:
Chapter 2What Really Makes You Eat
How Thoughts Can Sabotage Your Diet
Sabotaging thoughts make dieting more difficult in many ways: . . .
These are also the kind of thoughts you might have when you see the scale go up, even though you've been eating properly.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 28.
Last edited by BillBlueEyes; 08-01-2024 at 09:24 AM.
I didn't post yesterday morning as I was waiting for an electrician. He was prompt, looked at the two problems but didn't have what he needed to fix it. So we made an appt for next week early in the am. DD is going to start doing a few weeks of night shift and its much harder to schedule stuff like this as she has to sleep during the day, but they should be done by the time she gets home. I have to remember to buy a light fixture for the hallway light before next thursday.
Two days of back and forth about my dad's issues-he's in such pain I feel bad for him-a new drug will be tried and the covering doc who prescribed it remembered my dad in his prime, so that was lovely to hear.
I have been eating too much again. There is a possibility that DD will be able to move out- they have found a third person- and i'm resolved to toss out the flour, sugar etc if this happens and have absolutely nothing i can get into in the house, in september.
Bill-if only I had those swimmer bodies! I've heard we should all change our batteries at the time change twice a year, but that may be left over from years ago advice.
Gardenerjoy- big yay for the mammogram being good first thing.
Maryann-big credit logging through binges indeed, and big credit for those other NSV!
Silverbirch-day off in the heat sounds wise. I wish so much we had cozy pubs here, they are different than bars.
I completed Shirley Lake Canyon in Olympic Valley. That hike is my nemesis if you all remember. Boulder scrambling anda 2,000 feet elevation gain in 4 miles. I had a 15 pound pack. I beat my time from my first training session a month ago by an HOUR!!! Ta Da. I am getting stronger and smarter. Today I will add 5 pounds of beans to my pack and go longer. It is a stunning hike along Emerald bay.https://www.alltrails.com/explore/tr...ReturnToTrail=. I am up early because parking is always a problem.
I head home tonite. Tomorrow two girl friends and I go to Monterey for two nights. I plan to bring my scale.
I'm celebrating that I surpassed my exercise goal in July. The Olympics inspired the past few days. I'm having fun with that.
Exercise: 45, 1815/1800 minutes for July
90% of Ideal Food Day
onebyone: You have a big project in clearing things out. Your plan to get it done sounds good.
silverbirch: A day off on a hot day sounds like an excellent idea.
BillBlueEyes: I'm glad that your corrosion came clean enough for the device to continue to function. We change our smoke detector batteries every year when we set the clocks back in November. That's the recommendation of the local fire department and they put a big banner sign in front of the firehouse that I drive past most frequently to remind me.
curlyjax: I hope things work out for your DD to have her own place. That's going to help you structure your life to suit you in so many ways.
maryann: That's so cool that you can see measurable progress in your hiking. Congrats on shaving an entire hour off your time!
Travelled to the DD's and took the opportunity to visit a church with 12th century wall paintings which survived the Reformation in the C16th and Civil War in the C17th when they were mostly painted over. Also strolled round the ruins of a Cistercian abbey nearby. Both were very peaceful places which set me up for the hurlyburly of moving furniture etc. Chests of drawers are returning to me (the DD's current rented flat has capacious built-in storage) and other things are going to the charity shop. It takes a while to shake things out - the DD moved here last summer. We went to the pub which was busy. They have outside eating in old horseboxes, like a private dining room. Salad, half a steamed pudding with sauce & icecream (mistake - commercial puddings aren't worth it, in my book - the DD ate the rest), lime and soda water. Not bad but I probably ate too much earlier in the day. Too much to lose weight, that is, but the perfect amount to maintain. I'd like to lose weight though.
Friday - 1st US census: population is 3,929,214, including 697,624 slaves (1790)
Diet Coaches/Buddies – My good deed for the day was to drive DW to her colonoscopy appointment after which, while she was there, they did the other end - an upper GI endoscopy. Went in both ways but didn't quite meet since the small intestine is long and twisted. The anesthesiologist put a mask to her face saying, "The next thing you'll know it'll all be over." And it was. I got the call to pick her up earlier than the preparation handout had predicted. They let her walk out to my car, for whatever reason not requiring the wheelchair exit. By the time she was home and eaten everything in sight, her results were already on their website: no issues, no more colonoscopies. All good news. I continue to be impressed with the speed and openness of getting the results of procedures. It's such a new idea that patients can know about their own bodies.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was gazpacho and baguette with cheese added for calories. In my green salad, I gave her 80% of the avocado instead of half to help her get some calories. Had to remind her that I'm not a good consultant since I work the issue of avoiding calories.
Joy (gardenerjoy) - Congrats for using the Olympics to inspire you to exceed your exercise goal for July. Your comment reminds me that I've drifted from the yearly battery change because I've (mostly) shifted to sealed 7 year or ten year units.
Silverbirch - What a good reminder of the opportunities for a 12th century wall painting to get destroyed. Glad that you were able to absorb the peace of the old abbey.
maryann – That's some serious hiking going down. By-the-by, Congrats to Needles, California for beating Phoenix, Arizona for the hottest average daily temperature during the month of July: 103.2 degrees F vs. 102.7 degrees. My sympathy to your DH who is trying to run a farm in that heat.
curlyjax - Good news that your DD may be able to get her own place. Wish you well trying to find a solution to your dad's pain. Buying a light fixture is fun because you get to compare a $10 fixture and a $100 fixture and can't see the difference.
Readers -
Quote:
Chapter 2What Really Makes You Eat
How Thoughts Can Sabotage Your Diet
Sabotaging thoughts make dieting more difficult in many ways: . . .
Instead of saying to yourself, Okay, no big deal ... I should just keep on doing what I've been doing and the scale will probably go down next week, - and if it doesn't, I can solve the problem then, you say to yourself, This is terrible ... This is never going to work .. I may as well give up now.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 28.
Kind of a boring day yesterday which is fine. i ended up eating lunch with some of my favorite little old ladies and that was fun. I got into the free ice cream novelties at work, ugh. Paid my real estate taxes online; I was going to use a credit card and rack up points, but the charge was sixty dollars to do that!! so I opted to use a check which was 50 cents. I went to my water aerobics and ate my salad for dinner so at least I got some greens in. Discovered DS now has health insurance so I can take him off mine and get a reduced rate, yay.
I slept terribly waking up every hour just about and I have a boring webinar to sit through, ugh. I'm going for a massage after as my neck is still sore, maybe i'll fall asleep there
Today I'm headed off to visit with Dear Niece. I have a plan for that, and it's been working for several weeks in a row. So, I'm committed to following that today.
Exercise: 60, 60/1800 minutes for August
95% of Ideal Food Day
The hike yesterday was certainly a challenge but beautiful. Excitement was a HUGE black bear in the middle of the tourist attraction Vikingsholm. I have seen many bears. None this big. Poor guys was certainly wondering how he got stuck in the middle of selfies and sunscreen. Park ranger followed him quietly keep idiotic tourists away.
This morning I was up early with packing and chores to leave for Monterey with my firend for the weekend. There are dishes and odds and ends which I can't attend. That is ok. I'll have next week daytimes to clean up around here. The evening will be sailing lessons.
Two big pieces of news:
1. DS comes to visit Sunday. Yeah!!!! He is taking me to see Deathpool versus Wolverine.
2. The scale has dropped a pound and a half down to 186. I can't help wondering if it is because I added some calories. Non verifiable, probably a coincidence but I will take it.
I cleared some brambles from near the DD’s car and found three quite nice terracotta pots! I’m allowed to have them. Dropped off the DD’s charity donations en route back to the S house. I’m shattered so I’ll take things a bit easy until I get some more energy together.
Sleep - not great in the heat.
Food - has been better but not appalling. I have a plan for lunch on these journeys but I think I have to tweak it by throwing away part of the bread of the (fairly grim triangle) sandwich I buy. I’ve just practised on the part I had left over and it’s all quite doable and much nicer. Someone here, possibly maryann, does this from time to time. Buying fruit salad is working well but sometimes, when I’m buckling at the knees, I still buy a cake too.
Bill, indeed that was a good deed to help DW. An interesting challenge to find some good calories for her.
curlyjax, wishing you a better night’s sleep tonight.
gardenerjoy, hope things go well on your Dear Niece trip.
maryann, have a nice time in Monterey. Thanks very much for mentioning it because you’ve helped me sort out a tangle from my teenage years between the Monterey International Pop Festival (1967) and Deep Purple’s 1972 Smoke on the Water about Montreux, later released as Live at Montreux in 2006. I'm really grateful because it's been such a long-standing mystery and tonight I had the time and the internet to work it out! Such fun.
Saturday - Jesse Owens wins the 100m in front of Adolf Hitler (1936, Berlin Olympics)
Diet Coaches/Buddies – The young man arrived to detail my Nissan LEAF exactly on time. At exactly that time, the skies opened for a torrential downpour. "I'll just wait in my car; it'll end soon," he predicted. It ended in ten minutes. He set up an eight-foot plastic folding table to hold his elixirs. Used this low-pressure washer to spit out soap foam and then to rinse with fresh water. Used three different brushes for the aluminum wheels - they now sparkle. He achieved the major goal of removing the obvious grime that's a gift of the American Elm the car parks under. Giving myself credit because I didn't want to do that much work but was tired of the automated car wash that didn't remove the grime. Need to tell myself that I can afford it using all the money that I save because I don't drive a Porsche Boxster as befits a gentleman of distinction.
Eating was on plan with no daytime snacks, CREDIT moi. DW brought home 4 almond croissants to help her catch up with the calories that she lost for two days of medial dieting. I've been allocated one. It'll be my breakfast along with some full-fat yogurt that my niece studying Diet and Nutrition assures me will reduce my caloric intake for the day because it's more filling than low-fat yogurt. While eating my lunch at my desk, DW walked by saying, "I smell cucumber." Not only is a fresh cuke a delight to eat, it fills the environment with aroma. What's not to love?
Joy (gardenerjoy) - So encouraging that your Dear Niece keeps wanting to see you.
Silverbirch - Some terracotta pots is a happy contribution for all your to-ing and fro-ing to swap furniture at your DD's. Thanks for leading me to listen (right this moment) to
maryann – That black bear has good taste to choose to hang around Vikingsholm. If you read that site far enough, you discover that the family financed Charles Lindbergh’s flight across the Atlantic. History is good fun if it doesn't come from a history book. Yeah, indeed, for a visit from your DS.
curlyjax - Such an emotional milestone when a kid gets their own health insurance. Congrats for saving $60 by avoiding your credit card.
Readers -
Quote:
Chapter 2What Really Makes You Eat
How Thoughts Can Sabotage Your Diet
Sabotaging thoughts make dieting more difficult in many ways: . . .
Sabotaging thoughts allow you to disregard the advice in this book. As you read various parts of The Beck Diet Solution, instead of thinking, I should really carry out every task in the program so I'll have the greatest chance of success, you might think, I don't really have to do [this task].
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 28.
Yesterday's food plan went a bit haywire when Dear Niece wanted something different for lunch due to the need to eat soft food for a tooth problem. We went to Panera (known as the St. Louis Bread Company, or BreadCo for short, around here). I don't have a plan for Panera, so I selected something quickly on the fly that turned out to be more starch and fat that I normally eat at lunch.
That was bad enough, but I thought I would improve things by skipping a snack in the late afternoon. Then, I got too hungry before supper and made a worse choice than I would have made if I had fixed and eaten my planned snack. Oops.
This is not a big deal, as long as I put it behind me and improve things today. I wrote out a plan to make that work.
Exercise: 60, 120/1800 minutes for August
80% of Ideal Food Day
My massage was with a new woman who was a bit chatty and quite strong, but in a good way. She kept commenting on how tight my back muscles were, so I felt validated in making the appointment. I'll go back but not for a few months as its pricey. Excitement was helping DD get her credit report online which she than scanned to the potential landlord. So glad she knows how to do the scanning part, I'm still not good at that. Other excitement was hearing that one of my dad's helpers may get fired as she isn't doing a very good job. I'm so glad i'm not in charge of hiring these people. The pain med is working but affecting him adversely so that needs to be changed, ugh.
It's too hot to exercise and I ate dreadfully yesterday, but at least sleep was improved as I slept in this morning. I'm going to a friend's place to see her condo as a possible living space someday, and then we'll do lunch. Then clean up later, leisurely day.
Maryann- wow, a big black bear is exciting! That will be fun to go to a movie with DS.
Bill-wonderful to have your car detailed so beautifully at your convenience.
Gardenerjoy-great to plan that works repeatedly.
Silverbirch- I hear you about buckling at the knees! Nice to find some pots to use.
Sitting on my nice, comfy bed with the sound of ocean and seagulls. High of 67 today. Blissful. 100 miles away at the ranch will be 103. Today's journey is down to Carmel by the Sea. Friend and I are dressing "Chi-Chi" to shop in the world class boutiques. Then a stroll on the ocean and a nice meal.
Yesterday I logged my food. I ate only half the Banana, Honey, Almond crepe. ( yes, Silverbirch, I throw lots of food away.) I ordered a clam chowder and ceasar salad with double anchovies for dinner. I feel The day was fill ed with good choices. Saw newborn seal pups on the shores.
Silverbirch: Thanks for the Monterey Festival reference. I had now idea it was here in 1967. I often showed the clips of Janis Joplin and Jimi Hendrix to illustrate the 60s for my students. Joy: One meal does not set a pattern thank goodness. Curly: Enjoy looking at the condo. I love thinking about possible alternative homes. BBE: At one point I want to detail my car. Such a luxury that is completely within my financial reach.
Beck Diet For Life/Solution – August 2024 – Support, Discussion, Buddy/Coach
Thursday - Roman Emperor Claudius born (10 BC, Lugdunum, Gaul, Roman Empire)
