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.
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You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:
Diet Coaches/Buddies – Was my turn to lead the discussion in one of my courses. Not a big deal; I primarily had to make sure that everyone had a chance to speak and that those who wanted to pontificate for an hour found a place to take a break. Did appreciate the insight from one of the students who happened to have had a career teaching International Relations, "One can't just ignore the legitimate concerns of another nation." All went well. I enjoyed the gracious compliments on my style.
Was able to later attend a Zoom lecture on The Protein. Most was refreshing stuff that I knew, but since the lecturer had spent his career as an organic chemist, he added bits and pieces new to me that make it all even more astonishing. Thank you DNA, RNA, mRNA, the smooth and rough endoplasmic reticulum for doing your job in each of my 36 trillion cells so that I can have cartilage for my bones. I do know that proteins are made from the 20 amino acids. I recognize them in a list. But I couldn't compose that list from memory. Our lecturer could and spoke of each with familiarity. Just like memorizing the entire Periodic Table, it's not on my bucket list to learn that.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner finished off the steak tips leftover from Saturday's family dinner party. Had to note that it was a lot of protein. Paleo Diet level of protein. Hoping it was on its way to make more cartilage and not more belly fat.
onebyone - Goodby "chapter called Studio" - you served your purpose well. I attest that I do see one EMPTY room! Right down to the swept floor. Congrats, again, for perseverance.
Joy (gardenerjoy) - Thanks for sending us to remember Carol Burnett and Rock Hudson in I Do, I Do. So young; so long ago. Neat to just keep walking while your DB was talking.
Silverbirch - Awful train saga when you had a car to move and a life to lead. Smart to have had good sandwiches for sustenance instead of whatever one can buy on a train. Thank you for the Maggie Smith translation. Using that, and Closed Caption, DW and I watched the video again and got it! I do like being reminded that a great actress takes pronunciation seriously.
curlyjax - Congrats for overcoming the train system to get to Symphony Hall for a concert. Great tale here on the Beck-Train-Delima Thread, LOL.
Stepbystepbingefree - Welcome to the Beck Thread and, on the occasion of your first post, How did you discover the books by Dr. Judith Beck and how did you find our thread here? You're off to a good start by having a specific goal to get your A1C within normal range. We're great supporters of downsizing; a bunch of us are in need of that. Glad that you've joined us.
Readers -
Quote:
Chapter 3How Thin People Think
Consider the following questions: . . .
Are you sometimes concerned that you might not have an opportunity to eat? Do you have such thoughts as, What if I get hungry later?
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 33.
I logged all my calories into loseit and came up with 800 calories by 3;00, which seemed like a lot. Everything I'm eating is healthy but nuts, seeds and chicpeas do have calories so maybe that's it. Also I added a brazil nut which is high in selenium and good for lowering cholesterol per the nutritionist, but quite high in fat too. I was quite hungry so had a high protein snack two hours going to my weight class. It was very fun-5 other women so a nice size group and we all were in good spirits. I get winded so quickly now-which a part of me still blames on covid from a year ago but maybe its my imagination-and felt nauseous at first with the core stuff, but it evened out. It's a mixture of weights and cardio and its so good to do it without hip pain! I showed off to the nutritionist who will be doing a hip replacement in two months- see, this is what you have to look forward to! Although I still don't do some things like deep lunges. I figured i'd sleep great due to the workout but that didn't happen- I really dislike waking up so frequently.
Major credit for ignoring some wonderful homemade treats brought into work in the late afternoon- i kept reminding myself of the visceral fat.
Onebyone- great job!! How wonderful to see an empty studio. What a lot of work!!
I was just thinking that in the year 2025 I may finally be able to atop talking about decluttering and throwing things away. Wow. Can I get there? I feel closer to accomplishing this goal now than I ever did before. Thats what success creates
A desire for more success.
I'm not going to stop and relax completely with the decluttering. My apartment is in the worst shape ever. Box mountain did not get cleared. We are encircled by boxes as we sit on the loveseat to watch the big TV. Time to reclaim the living space in here.
Actually what I need to do today is to empty the car. I'll call that today's task. Face my lockers and fit what I can into them. That's next.
Stepbystepbingefree: Welcome to this group! I'm also focused on lowering my A1C and on decluttering. I have found Beck to be a really good underpining on almost any kind of food strategy I decide to try. Do you have a Beck Diet book yet?
Double Credits for today. I finished my Tahoe Rim Trail portion yesterday. Weather was beautiful and it was just enough challenge to make me incredibly grateful to have a soft bed to sleep in last night. My buddy and I are a great team and hope to do another section next summer. I accidentally left my trail mix at home which meant I lived on 500 calories less than planned. I didn't miss it and STILL didn't lose weight. That is the old hiker's adage though - men become gaunt on a trail and women don't lose a pound. I am convinced it is evolutionary. Our ancestors' body maintaining fat to fee babies.. In any case, I am as strong as I have been in forever and that is a big win.
Second credit is my 37 sobriety birthday. I am having a little celebration before I get my chip with friends.
I have caught up on everybody's personals and will check back in tomorrow.
The mold count is very high and has been for a while now. My allergies are sapping my energy which makes it hard to stay upbeat. Yesterday was a hungry day and I had little capacity for resistance. I'm grateful that today is not a hungry day, because it works both ways -- I have little energy to seek out off-plan things to eat.
Exercise: 45, 1805/1800 minutes for September
Stepbystepbingefree: Welcome! Beck really helped me with binge eating.
Wednesday - Homing pigeon averages 133 kph in a 1,100 km race (1971, Australia)
Diet Coaches/Buddies – Supermarket trip was boring of the good type. Except for one item: Back in December, 2023, Quaker pulled its Oatmeal Squares from the shelf because of some kind of factory contamination. I had three boxes that I was told to destroy; Quaker sent me coupons for replacements. Almost a year now I've waited for their return. Yesterday, they were back. So happy. Now I have to find the coupons which will be only in one or two places. Yay for tiny good news.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner of grilled salmon because it's our go-to fish. We're still having dessert of thin slices of pound cake from the gift brought to us by our house guests from a mutual friend. It was a big cake. Fortunately, the end is in sight.
Walk, CREDIT moi, to play sidewalk superintendent for some new brickwork being laid for a driveway, street sidewalk, and house sidewalk - all of the same brick laid by four men working hard. There is a three-dimensional curve where the driveway dips to the street across the street sidewalk. Some real talent involved to get that looking good.
onebyone - Such a success you've had. Love the notion, "success creates a desire for more success."
Joy (gardenerjoy) - Mixed blessing that sapped energy decreases ability to chase off-plan foods. Hunger may not be an emergency, but it's certainly annoying.
maryann – What a saga to have completed with the Tahoe Rim Trail. I didn't know one could hike without trail mix, LOL. Congrats on the celebration of your 37th.
curlyjax - Kudos, indeed, for ignoring homemade treats at work. Congrats for getting your needed selenium from a Brazil nut. I like to have one of those when I see it in an offered dish of mixed nuts; otherwise I have to ignore them for the huge calorie hit.
Readers -
Quote:
Chapter 3How Thin People Think
Consider the following questions: . . .
Do you sometimes eat past the point of mild fullness?
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 33.
My colleague and I went to an afternoon workshop and both ignored the cookies etc, as did everyone else. It ended much earlier than we thought it would and was actually quite helpful, bonus all around. I was able to get a pre-made chicken dinner with appropriate portion sized sides on the way home which probably had too much salt but I wanted to not have to fuss over dinner. Exercise was vacuuming and zipping around doing laundry, and then I went over to BFF to watch the debate. I ended up eating popcorn and homemade banana bread, ugh but I remind myself I used my resistance muscle twice already that day so yay for that. I was sore from the Monday workout but in a good way, and am looking forward to tonight's workout.
Today I'm going to get my labs done in prep for my annual check up-hopefully they'll be a little better than last time but who knows.
Onebyone-it is so true that success creates more success, in many areas of life.
Maryann-Congrats on your sobriety anniversary. I bet you are indeed very strong!
Gardenerjoy-no energy on a hungry day is tough indeed.
Stepbystepbingefree- Welcome!
Bill-yay for having your cereal back. I admire your restraint with the pound cake, I would have gobbled the whole thing up by now.
Yesterday was a great day. So many people remembered my birthday. Very touching. I went to dinner with old friends and then we went to the woman's AA meeting to get my chip. So many faces of so many women who meant the world with me made me feel like I live in abundance. Excellent.
I at whatever I wanted and that was ok, as well. I am not record my food today because I have another round of fun social activities. College friends are coming for lunch and dinner to view the riverhourse. My plan is to focus on fruits and veggies. and downplay sweets.
My college buddy and I will work this morning on the gameplan of setting up a Teachers pay teachers shop.
Curly: i join you in getting labs this week. My Physical is next week. BBE: That is a long time to hold onto coupons. Good for you. Joy: Maybe a non food treat to make a low energy day more soothing?
We're dealing with family drama this week. Fortunately, Dear Niece is working to be helpful. Not only does that make things easier for most of us, but it also does her good to see herself in that way.
Food won't help this situation. In fact, since this is the in-law family, my role as a whole is to be very much on the periphery and support other people in their decisions. Given that, I want to focus on my projects. Today those are writing, health, home, and my blog.
Hurtling through. I've been working on the garage here with onebyone as a role model. We have to make sorting space for incoming furniture etc from the N house. I sawed an old bed in half and it's now in the back of the car, bound for the tip. Also part of a woodwormy dresser which ended up here as part of a complicated thing five or six years ago involving a childhood friend of my mum's. I'll go to the tip in the morning before having my hair cut. Then I might load the car again and go to the tip again. Or I might have a rest! I've also measured up and a four-drawer filing cabinet will fit in the back of the car so I'll probably take two of those down there at some point.
Food has been a little bit better. Waving to all of you.
Last edited by silverbirch; 10-02-2024 at 04:39 PM.
Yesterday I went grocery shopping while tired. I came home with snacky things, sweet and salty. I had planned to cook but discovered I wasnt up to it so ate the snacky things. yes of course I did.
I fell into an old emotional trap. And I didn't climb out of it completely today. But I will. I'm processing a lot of emotions right now.
Writing that just reminded me of this poem. Enjoy. I'm off to bed.
There’s A Hole In My Sidewalk– by Portia Nelson
Chapter One
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost…I am helpless.
It isn’t my fault.
It takes forever to find a way out.
Chapter Two
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But it isn’t my fault.
It still takes a long time to get out.
Chapter Three
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in… it’s a habit.
My eyes are open.
I know where I am.
It is my fault… I get out immediately.
Chapter Four
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter Five
I walk down another street.
maryann: Congratulations on 37yrs of sobriety. I'm glad you're celebrating!
Thursday - Reunification: West German flag raised above the Brandenburg Gate (1990)
Diet Coaches/Buddies – Picked up the (9 yo) DGD from Third Grade. Weather was pleasant enough for her to give her buddy a piggy-back ride some hundred yards across the school's grass field. Good legs there. She was delighted that we showed up with a book from a curb-side library in the series she's reading. She's reading some three different series of books, by choice. She might be the world's expert on dragons! Young minds are being consumed reading about dragons. Do wish her future biology teacher well trying to convince a class that they're not extinct, they're just not real.
Eating was on plan with no daytime snacks, CREDIT moi. My share of the gifted pound cake is gone. Dinner was chicken sausages with sauteed onions and green bell peppers on a baguette. A fine indulgence.
onebyone - Terrific poem, There’s A Hole In My Sidewalk, especially the Beck-like ending "I walk down another street." You deserve some recovery time for your success emptying the studio.
Joy (gardenerjoy) - Super Kudos for your contribution to bringing DGN to the state of being helpful during family drama. As always, thanks for "Food won't help this situation."
Silverbirch - Making space for furniture from your N house makes the possibility of an ending to this tale feel real. You're becoming a regular at your tip. They should meet you with hot tea.
maryann – So good to be surrounded by people who wish you well. Touching words, "I live in abundance."
curlyjax - "A good cookies is an ignored cookie." Somebody should have said that. Congrats for doing your civic duty to watch the debate.
Readers -
Quote:
Chapter 3How Thin People Think
Consider the following questions: . . .
Do you fool yourself about your eating? In other words, do you sometimes tell yourself that it "won't matter" if you eat a small piece of something you're not supposed to eat?
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 33.
It's a week to my cardiology appointment. I had vowed I'd be under a certain number by then. "Then" being 3 months ago at my last appointment where he wasn't very happy with me. I lost 11 lbs that first month. Then 6 crept back and stayed. I was down 5 and then went up and down 5/6lbs less and today I am 1lb less, with a week to go.
1 lb.
3 months.
1 week to appointment.
What he keeps pushing at me is the weightloss drug. If I wasn't on cancer treatment, he'd REALLY be pushing it. I don't know about taking that and my immunotherapy drug. Warrants a consult with the oncologist. I don't want to take the drug. I don't believe it is a solution. A temporary fix, yes, but not a solution.
But if my body/my life is in danger? Temporary fix buys time. I guess that's what's being sold. A cardiologists opinion is hard to discount.
Ah Coaches.... look at me stressing and catastrophizing and trying to predict my future.
None of this will bring me weightloss or peace.
So, for today I will focus on what needs to be done today:
1. follow my foodplan
2. print my Intangible prints
3. gather and roll all my loose prints into one big roll. They are driving me nuts.
Tomorrow my weekly Friday Art Days with my 2 art friends returns! I will be engaged in either carving my last unfinished large woodblock or creating small prints for the Co-op show that sets up next week. I'm pushing aside the Co-op stuff panic until the weekend. I need to get prints made and sent off asap.
I stayed on track at home and went to my workout class. Great workout again. We did a round of about 10 things, 3 times. The first time round I was okay, the second time some of the tasks made me feel ill and I had to go slower. We used a rowing machine, pulling weights up while in a plank position, slamming a weighted ball, etc. Its a challenge to figure out when to eat and what -I decided I need a good 2 hours of empty stomach before hand. You're supposed to get protein and carbs in, so I had two eggs and some fruit.And stopped afterwards for a half sandwich at Panera that put me over my calorie load but not by much. I met my individual trainer who will meet with me Friday afternoon- he is new, young and eager so that will be good.
I got the results of my labs- some seem good, some not- and will discuss these with my doc tomorrow. I decided to take today off as its beautiful out, so I'll go out in a bit and meet a friend for a walk, and do some errands.
Maryann- happy birthday! sounds like a lovely one.
Onebyone- great poem.
Beck Diet For Life/Solution – October 2024 – Support, Discussion, Buddy/Coach
Tuesday - Karl Marx publishes "Das Kapital" describing system's instability (1867)
to the Beck Thread and, on the occasion of your first post, 
How did you discover the books by Dr. Judith Beck and how did you find our thread here? You're off to a good start by having a specific goal to get your A1C within normal range. We're great supporters of downsizing; a bunch of us are in need of that. Glad that you've joined us.
and in the year 2025 I may...
I'm also focused on lowering my A1C and on decluttering. I have found Beck to be a really good underpining on almost any kind of food strategy I decide to try. Do you have a Beck Diet book yet?
and it's now in the back of the car, bound for the tip. Also part of a woodwormy dresser which ended up here as part of a complicated thing five or six years ago involving a childhood friend of my mum's. I'll go to the tip in the morning before having my hair cut. Then I might load the car again and go to the tip again. Or I might have a rest! I've also measured up and a four-drawer filing cabinet will fit in the back of the car so I'll probably take two of those down there at some point.
yes of course I did.