October 2007 The Beck Diet Solution
 

New thread, only 5 days late!

Here's a dilemma for you all, I find that as I'm stopping using food as a response to my emotions, I'm having trouble expressing them appropriately, especially anger. My poor SO gets the brunt of it, I yell a lot at him and he's really starting to get fed up with it. He says that I'm angry all the time lately. I don't know what to do differently, I have trouble controlling myself in the heat of the moment. In my house growing up, I was NOT allowed to be angry and I don't really know what to do with the emotion. Any suggestions?

Hi everyone! Just received my book the other day. Have done 3 days worth of work so far. Yesterday I was amazed at how often I eat standing up. Caught myself actually eating 4 different times.
I am not waiting the 2 weeks to start the diet though. I was really already watching so I am officially starting on tuesday.

Veronica-wish I had an answer for you. You were probably used to stuffing that anger down with food so now it is bubbling up. How about journaling when you feel like you are ready to explode. Something to this effect: When this happens I feel________________. and go from there.

Starting on the actual diet today. Have been following the steps. They really start to add up don't they! lol!!
Hope everyone has a great day.

Hello all,

Well I am finally ready to deal with the consequences of diet denial-Once again trying out the old believe that I am intitled to eat any thing in any amount and be healthy. Maybe like you mentioned Veronica I have much trouble dealing with strong emotions. It feels safer to stuff them down that trust myself to clearly express them or cope without food.

suggestions? Boy what a tough one for us addictive types. I often feel that coping with emotions is the at the core of much of addictions-food, alcohol and drugs. Your question does make me think about how to improve my coping.

Anger usually reflects unmet need. I try to figure what kind of need-some time anger is due to my emotional needs-maybe not the other person responsibilty but just mine. Other time anger is because the other person(family, friends, politicians,general public) is oblivious the needs of others that includes me, lied or were harmful. I certainly respect you desire to change ways in dealing with anger-it is a tough one, let me know what works for you.

I finally got my workbook and I am so ready for a new tool to go over the Beck stuff. I continually overeat when away from home or when we have weekend guests. I have lost but I sure slow my rate down by so much. I am actually so embrassed when I am dieting in front of others. There are so many strong emotions 1. Go ahead it just this one time, 2. Dieters are kill joys-think they are better than others-you all know those people of are "food Superiors" and how boring they are. Even if I don't talk about dieting, my family friends are aware of the changes. Like I am acting "Better" than them. 3. You NEVER get this chance to taste this food, wine, ect that your friends brought. 4. The entire environement is just soo stimulating to eat, actually do not even process that I am eating when sitting around all evening with food and drink about. 5. One of the Biggest there goes Sue again thinking she'll lose weight and making a big deal about not over eating( the act of measuring and recording food) and then tomarrow or some day soon she just regain everything back. Got a lot of head garbage causing me to eat alot of garbage foods.

Mary you are right about all the steps and sometimes I just get so lazy. Then instead I don't do any instead just focusing on a couple of them . Good luck on you diet. What are you doing?

Hello to all the rest of you folks.

sue

Sue-I am doing Michael Thurmonds 6 day mini makeover then transitioning to Body For Life. I like the idea of eating 6 small meals. I get to eat all day and don't feel deprived.

I know what you mean about the head games and dieting. Hoping the Beck thing will help that for me. I have been dieting most of my adult life with little success or if I do lose weight I gain it back. I really feel working on my head and not just my eating will work.

Completed Day 1: Record the advantages of losing weight
 

Day 1: Record the advantages of losing weight

OK, so I have the book and have been sitting on it dawdling instead of starting. So, here goes.

Wrote my Advantages card in a place on my computer that I access first thing every morning; I'll read it then. Will carry a spare copy in my billfold for travel.

(Note to self: you have 5 program-days to find a diet coach. This board on 3FC is the only idea on the table so far.)

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Completed Beck Program-Day 1 of 42

Completed Day 2: Pick Two Reasonable Diets
 

Day 2: Pick Two Reasonable Diets

This was sorta easy since I picked what I've been eating for two years now. But writing it down forced me to work a hole that is a great opportunity to slip back into mindless eating. It appeared just this week.

It was time to shift from fresh fruit with my breakfast to dried fruit (raisins, figs, apricots). When I reached for the golden raisins, my brain just went to its want-a-whole-lot-of-these mode. I dumped out WAY TOO MANY for a reasonable serving. So, I wrote down the volume to use each morning. Just hated to confront that I needed to do that. Hate to admit that my want-a-whole-lot-of-these thinking is still there after two years :(

As i write this I remember that I experience my want-a-whole-lot-of-these thinking at the store when I'm picking up certain foods (e.g. raisins, pecans, and crackers). That's different from when I pick up oats or red bell peppers and think "how much do I need for this week and how much room do I have to store them?" Will attempt to shift my awareness that shopping gives me an early warning system.

Is this what you guys refer to as trigger foods?


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Completed Beck Program-Day 2 of 42

Veronica - Thanks for bringing up emotions driving eating. That's been a problem for me. I responded to tension at work by going straight to the vending machines. When my favorite was sold out I would choose from what was available, including some rather unattractive choices. It never occurred to me to choose a glass of water or a short walk instead.

Mary - Glad you're starting here. Like your idea of journaling the emotion in play when going to eat.

Sue - "... diet denial ... I am entitled to eat any thing in any amount and be healthy" Yep !!! Glad to have Beck address this directly. Hoping that this type of thinking fades for me. Until then, I'll try using the Oh Well Response card.


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Completed Beck Program-Day 2 of 42

Did good yesterday. Was about to lose it last night and binge and started to but decided to read my response cards and advantages card and ya know what? it really help!

I know now that I can't have salty almonds. I could have easily ate the whole can. Forget about portion size with them. Maybe it was the salt (their salt & vinegar flavored) that set me up. I really like being aware. I think this is the first time in my life I am aware of what I am eating, how I am eating and I know I can make choices.

Bill-Good idea to journal each day on here. Glad you decided to open the book and start.

Sue- I am doing Michael Thurmond's 6 week diet. Then I am transitioning to Body for Life. Which I have done offf and on for the past few years. Have you started using the workbook yet? I love it. I make sure to read it and write in it everyday.

Have a good one!

HI folksl,

Sound like you two Maryshady and Bill are doing great. My big step was to add another day of exercise today. While trying to swim everyother day-I now added a tape to do at home. This is addition to increase the small little movements around the house-going up and down stairs more often.

I have started the workbook-I like doing the execises in the book-I needed to repeat much of the stuff.

I have not heard of the Thurmand 6 week diet, I am back to recording, measuring and doing the cal counting stuff. I am so on task when at home and just hubby and me. It is vistors and short trips that then I refuse to remain conscious of eating. This pattern has slowed me down so much!!!

On a diet Coach- I have no success in find one other than posting here. I tried a friend, but she found it awkward and really didn't want to do it. I think she though she would have to lecture me when I was off program. It was a bit odd-so we dropped it-either my overweight pals don't want to deal with folks trying to lose weight or my thin friends don't understand why I just am not more disciplined.

Bill- I have had to really learn to measure out some of those "healthy" dried fruits and nuts-Even a couple ot Tlbs of Pine Nuts added to a salad can be another 100 Plus Cals.

I am so glad you two are posting, over the last number of numbers so many folks have joined and then quit so I am a bit cautious of about really relying on this spot. But it is so convnient -I live very rural and the nearest Cognitive Therapist is over 3 hrs away to say nothing about if I could even afford it. To me I could use the insight of why I let the sabotaging thoughts come up sometime afollow them and others times I can tame them.

What kind of help you folks looking for?
Take care
sue

Mary - glad to hear that using your Advantages Card helped at a decision moment. That's the kind of thing I'm hoping to get out of Beck.

Sue - Sorry to hear that using a close friend as a diet coach didn't work. That's the kind of awkwardness I envision if I tried to use DW or a friend (who wasn't on the same journey).

What kind of help you folks looking for?
One thing is a place to say out loud the small issues that are key for me that but just way to boring for someone not on my journey. An example is my emotional response to serving myself too much dried fruit. It's just hard to imagine a sane person being interested in hearing my feelings about 4 figs instead of 2 figs. Sorta a setup for their mental response, "I really don't give a fig!"

So, when I reach Program-day 6, I suspect that I'm going to reach out to the people on this thread to be my diet coach.

Completed Day 3: Eat Sitting Down
 

Day 3: Eat Sitting Down

During my first 6 months of healthy eating, while losing about 2#s/week, I ate no samples while shopping and I ate no party foods while standing. For maintenance, I will substitute guidelines for these two exceptions to eating sitting down.

I will eat samples while shopping, substituting them for a planned snack, using these guidelines: YES to healthy food samples (e.g. melons, chicken), NO to unhealthy food samples (potato chips, crackers) and commonly available foods (e.g. Cracker Barrel cheddar cheese), and OCCASIONAL YES to rare treat samples (e.g. $15.99/lb French goat cheese with fig sauce, raw oyster). I’ll remain aware that this is a potential problem area for me because I have eaten stuff I’d never serve myself at home just because it was free.

I will eat party foods while standing if I count and record each item and review what I ate the next day. This will cover the parties where the full meal is eaten while standing. I’ll remain aware that this is a potential problem area for me because I have slipped into an eat-without-accountability thinking.

I will eat my planed snack standing when out hiking or birding. This isn’t a problem area for me.


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Completed Beck Program-Day 3 of 42

Hi, all! I work with the Beck book but am not formally on any program re that so not officially joining your thread, but it's great to see people posting about Beck.

Welcome Amarantha
 

Amarantha, you are welcome to post here without officially joining.

(Had you joined officially, you'd have been emailed the standard welcome basket of organic chocolate, roasted soy nuts, extra virgin olive oil, and smoked wild-caught Alaska salmon.) :D

I am glad to see that there are people posting again! I am still giving it a whirl. I got an email from a Beck coach saying that they are trying to set up coaching and an online service within the next two months. I am really pumped up about that.

I don't have a lot of faith in using a friend (cyber or otherwise) and want a coach. So, I am thinking of getting one that is an hour away. I am not sure how often she will want to meet. I am trying to talk her into a face to face meeting once a month and using email for other contact. I will let you know.

I saw a video of me yesterday. It was not pleasant! I really have to lose weight.

Gina

Completed Day 4: Give Yourself Credit
 

Day 4: Give Yourself Credit

I wrote in my journal a tediously long list of credits, that included:
o) 2 years of healthy lifestyle: mindful eating, walking, and gym.
o) Faithfully recording my daily weight, pedometer steps taken, percent body fat.
o) Expanded eating choices. Just yesterday, added Delicata Squash and Boc-choi to our dinner.
o) Bought clothes that fit; donated ALL old clothes.
o) Committed to using The Beck Diet Solution to develop skills for long term maintenance.

My Sabotaging Thought: Not a big deal – I only lost the 80 pounds that I had carelessly put on.
Helpful Response: But I did have the weight, and I did lose it. If I don’t give myself credit, I’ll be less likely to stay on track.

My Sabotaging Thought: It’s demeaning to have to praise myself and to need to build confidence. (I’m a man :( )
Helpful Response: Giving myself credit helps me to absorb the good habits I want for a lifetime. Building confidence this area isn’t declaring myself a wishy-washy person everywhere.



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Completed Beck Program-Day 4 of 42

Completed day 5: Eat Slowly and Mindfully
 

It’s a big one that eating slowly and mindfully allows me to feel satisfied without thinking that I need second helpings. Cutting out seconds was a major part of my portion control.

And it helps me to savor tastes other than salt, sugar, and fat, which has helped me to become aware that I'd fallen for the trap that the food with more salt (or more sugar) was better. I wasn't paying much attention to the other tastes.

Have you noticed any foods that taste better when you're eating slowly?

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Completed Beck Program-day 5. 37 to go. Keep going!

Completed day 6: Find a Diet Coach
 

Hmmmmm… a little quiet around here right now. As folks start posting more, we can use each other as diet coaches.

One backup idea would be to use the nutritionist at my health plan. Perhaps I could get away with appointments every six months. Has anyone ever been to a nutritionist before? Do you have to arrive with a week's detailed eating history? Eating plan?

Gina - Any word yet from the Beck people about online diet coaching?

My Sabotaging Thought: If a tree falls in the woods and nobody hears it can it still be your diet coach?
Helpful Response: Build it and they will come.

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Completed Beck Program-day 6. 36 to go. Keep going!

BillblueEyes,

thank for continuing to post-Yes I want to get back to working the exercises and posting my responses. Love your sabotaging thoughts about the falling tree.

For what my posting are worth I commit to posting about following the Beck steps once a day during the next week. I will write more tonight- miust take off for work now.

Maybe if a group of us commit to a short posting each day that would be some diet coaching. I tend to not post when I am overeating. Again kind of a denial about today and plan to eat right tomarrow and then post my successes versus my screw ups of today.

My hugh and re-occuring ST(Sabotaging Thought) is Ok, Ok, I promise myself that I will eat low cal TOMARROW. To bad I have over two weeks of tomarrows.

Any one esle up to a one week posting committment dealing with good and bad of our eating?

thanks
sue

I just started the book & am just getting to the nitty-gritty of writing down what's good about dieting. I've read so many books & done so many diets .... it's just crazy. And I've lost significant amounts of weight (10, 20, 30, 40 pounds) & kept it off 8 mo - 1 year... but then something happens & I stop exercising & go back to old eating habits & suddenly I'm fat again. bleh! - I just want to stop yo-yo dieting & have some tools to maintain once I do lose this weight again. I really hope the Beck book will help me!

Hello
 

Hi Sue, great that you're onboard :) Feel free to just post your thoughts without needing "successes or screw ups."

Welcome Beach Patrol, you've come to the right place for a bunch of people who are on the same page as your statement "maintain once I do lose this weight". As you can tell by the posts, some of us are also just starting Beck, so you're right in sync :)

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Completed Beck Program-day 6. 36 to go. Keep going!

HI folks,

Welcome to Beach Patrol. Glad you have joined us.

I did have a very sensible day-I did preplan a low cal lunch and ate moderately for dinner. My one big oops was a second 4 ozs of wine. The 1st 4 ozs I drank without tasting. That slow savory is so important. tomarrow will be even better. I am finally accepting that I need to lose weight now, not later.
Bill I sure know how to criticize my my mistake, but giving myself praise does feel odd. How can one patronize ownself? But that what is feels like. I had a slight ahha moment when I realized I had made a small mistake at work and told myself it isn't the mistake that is the big deal but how much I beat myself up for the mistake. Maybe not praise but a genuine acceptance of mistakes as part of life. The flip is to accept those thing that I do well also or at least making a real effort to change unhealthy habits.

I remember from the 1st time of doing Beck I do not know how to reward myself. Particuliarly since the reward has been food for years. Food has been a quick cheap and readily available reward.-more comfortable with it than self praise. One of the greatest rewards for food/wine has been the physical sense of tension reduction.

St: extra food/wine will help me relax, celebrate, soothe, reward -put me in a better mood.

helpful response: More food does not change emotions -worse will not change my large cumbersome body which creates emotions such as depression, anger, lack of control and alot of pain.

So glad you folks are there
sue

Giving Yourself Credit is Tough
 

Sue - It's very useful for me to read your comment:
Beating myself up is just my Sabotaging Thought that prevents Give Yourself Credit. Writing down some self praise each day is a tough one for me for exactly the reason you state - it feels like I'm patronizing myself.

So, that's my little molehill. Oh, Well. :)

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Completed Beck Program-day 6. 36 to go. Keep going!

Completed day 7: Arrange Your Environment
 

• Stocked healthy snacks in my office: ones that I like, that make me feel like I’ve eaten something that will last me a couple hours, and that I can keep in bulk because they aren’t trigger foods for me.
• Stocked my office to support bringing my lunch: spices, silverware, bowl, resealable microwaveable container, and canned soups for when I don’t bring lunch.
• Removed trigger foods from home: oatmeal-raisin cookies, dark chocolate bar in the freezer, bag of cashews.
• Stocked healthy snacks at home.

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Completed Beck Program-day 7. 35 to go. Keep going!

Woo Hoo! - I started my "walking program" last night. 15 whole minutes! Feel'n groovy.... :carrot: :D


(instead of saying "I could only do 15 minutes".... I am saying "I did 15 WHOLE minutes!" good step!)

Waving
 

Hi Beach Patrol - Congratulations on starting the walking. :carrot::carrot: I've grown to really like my daily walks - am surprised what I've learned about my own neighborhood.

Hi Gina - Your solution to the Environment in a household with teenager boys seems like a very good arrangement. Bet that Beck would call that a success. An earlier poster talked about using the Oh Well Card for letting go of an eating situation. I'm going to try it myself - maybe it'll work for you after your lunch with a friend.

My latest Environment pot hole is Halloween candy. DW usually buys stuff to hand out that she knows that I don't like. This year, however, in addition to the oddball stuff that has no draw for me, for some reason she bought miniature Hersey's chocolate bars. :( Those call my name. I hate it when I'm drawn to commonly available mediocre food like it was a rare treasure. I'm drawn to good dark chocolate - which satisfies me in small quantities :). But, standard Hersey's calls me to eat as many as I can get in my hands. So dumb. :?:

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Completed Beck Program-day 7. 35 to go. Keep going!

Hello everyone,

I have just finished a long day of work and I am sitting here with a wine glass filled with water. That is a biggie for me. I plan to have the one glass of wine later when I will slowly savor it.

Gina and BillblueEyes-those tempting treats around the place is one hard things. I also am a chocoalcoholic-prefer the best but still inhale the so-so ones. Can DW at least hide them until 10-31?

Gina- You are really working out a balance for the teens-Much credit to you the garage is good, could they even find another hiding place you do not know about? Any chance there could be lock which only they have the key or combination? I swear that ice cream is a magnet which draws me to the refrig at night. I understand the fear of even being around the stuff at all.

I bring this up as my husband has had to resort to such behavior for candy treat.-you know the skinny types who can use the extra cals. He can get candy bars on sale and keeps them around for weeks if they remain well hidden in his workshop.

Beach Patrol- great start on the exercising. Movement is such important stuff.

I am feeling recharged and love that this site is still active. I am going for a goal of losing another 10 % of my total weight. Since it is just my DH and myself the food environment is one of my strongest points, but starting Friday we are having 3 set of over night guest during the next week. It is his birthday-dinner out, drinks, and sweet treats will be coming into the house.

ST-It ok I can over eat because it is a party-heck they brought this great treat, ect. I am sure I'll go back to the diet mode as soon as they are gone. My Oh well quickly go to Oh **** why not.

Any help with a response, phrase, pep talk, techniques would be so appreciated. This has my major problem to losing more weight.

changing brain
sue

Completed day 8: Create Time and Energy
 

Creating time and energy to:
• Walk at lunch, after work, and on weekends
• Work out at the gym
• Shop for food for my lunches
• Make granola, plan and pack my daily lunch
• Eat breakfast at home
• Read some 20+ books on health, exercise, and nutrition
• Eat slowly and mindfully
• Work the Beck DIET solution, including lists and lists and lists

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Completed Beck Program-day 8. 34 to go. Keep going!

Bill: I would have a hard time with those too. For me, if I allow one I might as well allow the whole bag. Have you had any?? Maybe ask your wife to hide them until the trick or treaters come??

Sue: I think you are right with letting loose for 3 days with your company and then getting right back on track. Try not to let yourself go to crazy. If you are making meals for everyone then make sure to have some veggies for you to fill up on. Try to make atleast one meal healthy--breakfast maybe?? For me, that would make me feel like i still have some control.

Beach Patrol: keep exercising!

I am doing pretty good. I have been using my journal and planning. I am going to do that for a while as I go through the Beck days. I think those are two of the hardest for me so I am starting them now.

Gina

Howdy Beck Buddies,

I have just finished at 11 hr day of work and meetings with only 2 10 minute breaks for lunch and dinner. Ate only the stuff I packed-one of blessisng of my rural isolated area is that there is not fast food place for at least an hr and half drive. If fact after about 7:30 the only thing open is a coouple of bars.

I have not recorded anything, but still not mindless eating is a good thing. Gina thanks for the support, but I Really need to stop this overeating with company. It is such a long drive to our place that most family and friends come from out of the area and spend a couple of days with us- we often have company thus I often over eat. I am having such a slow rate of loss due to this. I diet successful for about 20 days a month and "party" 10 days a month. It is kill me at the scales.

plz give me any ideas for deal with this.

Bill sound you are right on target with the exercises. I'll up next week on the exercises. Hubby's birthday- will have company all weekend.

until manana
sue

Completed Beck Program-day 9: Select an Exercise Plan
 

• Two years ago, I prepaid a 3 year membership at the Ballys Gym within walking distance of my house along with a dozen personal trainer sessions.
• Using workout plan created by my personal trainer
• Gym workouts mostly 3x/week
• Walking most days, always wearing a pedometer, with 10K steps/day goal. Recording daily in Excel: 12749 steps/day last year, on track this year.
• Using stairs at work
• Using stairs at home more

Even though I was a couch potato who’d never been to a gym before, I prepaid for 3 years hoping take advantage of my frugal nature that couldn't stand to see that investment wasted. Subsequently, I’ve read several convincing reasons why that was a really bad idea: might prefer setting up a “home gym” instead, might want to switch to a different gym, it might go out of business. Oh Well.

My initial enthusiasm for gym workouts is fading. I need to make some changes to be sure to keep on track. Maybe take one of the back and abs classes, even though they are at inconvenient times for me. Maybe schedule a trainer session to change things up.

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Completed Beck Program-day 9. 33 to go. Keep going!

Good Morning
 

Gina - It's great to see you start on the two hardest part first. :) That's so much better than putting off the hardest part, as I've often done. :(

That's a good idea to ask DW to hide the Halloween candy. She did put it out of sight - her sight, but right next to the dried fruit I put on my granola in the morning. Will still have to think of what to do while serving the trick-or-treaters. Gotta avoid the old routine: one for you, one for me.


Sue - Congratulations for staying on plan during such a grueling day - 11 hours!!! WOW

Sounds hard to simultaneously put tempting food out of sight and to keep it readily available for visitors. Maybe you can concentrate on always having available some food that's on your plan. It might be easier to choose between two foods rather than choose between eat and don't eat. Would be better to slightly overeat planned food than to overeat offplan food. But that's a tough situation. You'll really have to read and re-read your Advantages Response Card to keep on track during those long visits.

Just thinking what Dr. Beck would suggest. She might recommend that have you create some Response Cards just for house guest time. Perhaps:

I wish you well with those situations.


Beach Patrol - Hope your walking continue to go well. Do you have a favorite place to walk?

Great advice for Sue, Bill. Sometimes I do really well at the meal and then start mindlessly eating if the food is left on the table. So, Sue, can you clear the table right away?? Resistance only lasts so long.

Bill, I like to exercise at home but work harder at the gym. I use to go to the gym every day and I think it was a good thing for my boys because they went also. Now none of us go. That isn't the point. You have to figure out what works for you and the key is on a CONSISTANT basis.

I have a cold and don't feel great. I will keep checking in.

Gina

Hi Beck followers! I am restarting Day 1 today as I really need to tackle my head games to get in control.

This is a tip I am doing that I thought I'd pass on...I am scheduling my list of Advantages to Losing Weight to be emailed to myself every morning. That way, when I go to check my email when I get to work it will be there, ready for me to read.

Has anyone attending any of the Beck seminars? There are several in my state at the end of Nov and I am going to sign up for one. I know it will be very informative and helpful.

Hello everyone,

Welcome amilue-where are the beck things- I am a northern cal gal. I can reach the San Francisco bay area in about 3-4 hrs. Let me know how find out their schedule. thanks.

Another long and rather emotional day-tomorrow I have off, no work but dh birthday, and company coming over night and out to live music in the evening.

Thanks for the meal advice-I really work at very healthy and limited amount meals-it is the all the extra wine, snacks and sweets that others bring. They can not really understand or respect that I could be addicted to stuff. I know that they would never push alcohol to an alcoholic yet food for a food addict isn't serious, They attitudes seems to be that food addicts are just weak and they can diet tomorrow. They can bring a package of crackers and only eat 4 of them Why can't sue. Plus I know that I get somewhat nervous having company for a couple of days and often tend to overeat to calm my self. I am planning to work on being tuned in to feeling tense, breath deeply for a bit and Not Eat just because of feeling tense. The more I can check for hunger prior to eating the better. While I love all the friends and family functions this is the area which I need the most focus to change my eating habits. Just DH and myself -the environment is very food free, the meals are healthy, high veggies and low cal.-It is the entertaining that is now my down fall.

Bill BlueEye- very impressed with your exercising- why is your interest in the gym fading? it is the time of day? the sameness of the workout? I did the gym but had a problem with pain and had to switch to swimming. I love the social aspect of the gym but it does take more time than doing it at home. I truly love how I feel swmimming but it takes to much time! 25 minutes each way, 50-60 minutes in the pool, then showering, changing ect. Plus I go to an out door pool- the scenery is great, but it is so cold when it rainy and wind blowing. What is your favorite type of movement? Before the arthritis in the knees I loved biking- the different terrain, the cooling wind while riding. Like hiking, walking, canoeing? It sounds like you are missing the fun aspect of exercising. Hope you can supplement the gym with activities you really enjoy? Possibly have a structured appointment time may help you to keep you appointment with the gym- Good luck- such a great pattern don't let it go.

gina I hope you feel better soon.

Howdy Beach Patrol.

sue

Completed Beck Program-day 10: Set a Realistic Goal
 

Current goal: remain at this weight for a full year – six months to go.

• Original goal two years ago was to lose 15 pounds in 16 weeks.
• When my body got there in 8 weeks, I upgraded the goal to 52 pounds in 52 weeks.
• When my body got there in 26 weeks, I didn’t set a new goal; just watched and waited.
• Since six months ago, weight hasn’t changed. So, I’m calling this my maintainable weight.


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Completed Beck Program-day 10. 32 to go. Keep going!

Good Morning
 

Gina - Boy, does that resonate with me. Food on the table is a big problem for me. One thing I really like about Beck is that she's teaching me that it's OK to use a strategy to avoid overeating, rather than my thought that I must have the will power alone.

amilou - Bon voyage on restarting your Beck journey. It's great for me to know others are also beginners. Tackling head games seems to be what Cognitive Therapy is all about - or at least side stepping head games. Like hearing such a creative idea as a plan for reading the Advantages daily.

Sue - Beck workshops are listed on her site, including one in Concord CA, Nov 28 2007.
http://www.beckdietsolution.com/Libr...F4453803}&SP=2

Good luck with your plan to distinguish hunger from tension, that sounds like a classic Beck strategy.

Not clear why I'm in a rut with exercising. I think it's because I'm no longer progressing in the plan I'm using. Last night I talked to a friend who's a real gym nut. She says the body gets used to routine, you gotta keep changing your plan every few months. That's what I'll try next. You may be right that I need to add some recreational exercise also.

I am working to at least show up and do a limited set. That does help me to avoid the giving up syndrome, my worst fear.

Beach Patrol - Howdy :)

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Completed Beck Program-day 10. 32 to go. Keep going!

Hello everyone,

That is the Big goal-to maintain the weight loss. That is a hugh one since "they" always say the 98% of dieters regain all the weight back. Even tho I slowed down for the last 6 weeks of not losing more I am so glad I have not gained it back!

thanks for the Beck Info- there is 2 conferences in the Bay area-I am thinking about asking my husband to come also. A bit expensive but if it changes out health habits it will be cheap. He has lost about 15 lbs as I have changed our menu to more veggies and less fat and he would like to keep it off.

Are you from the Boston area? Family have visited there and said it was a great town for walking about. Hope you have fun weekend and get some enjoyable activities. I am so slowed by artrihtis-part a family thing=both of my siblings use carts and I used a walker when standing for long time-i.e a museum or going over a number of blocks. anyway I want a electric cart so we can go for walks and my DH can really walk quickly and I can keep up.

What is up with the rest of you folks?

sue