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:
Tuesday - Canada Day (since The Dominion of Canada formed, 1867)
Diet Coaches/Buddies - I get mesmerized watching the sagas unfold at the laundromat. Not only is the air-conditioning welcome, but the people out Walmart "The people at Walmart". Two girls were drawing ever so happily. They were both POC with light tan skin; I assumed from the same family. Couldn't help but notice how polite they were. Then a mom appeared to take one home - nearly had to drag her away. The saddest face I've ever seen. They'd just met. The girl remaining was so upset she spilled her box of a zillion crayons on the floor. Calmly sat on the floor picking them up to place them in her specific order back in the box. My interest in her speed was because I couldn't reach my dryer until she was finished. She got done in time and I got some relief from reading about the world's reality in the Economist.
Excitement was signing the forms giving our accountant permission to electronically file our taxes. And sending her a check. Warned multiple times NOT to submit the copy she'd sent us because that would constitute duplicate filing and would set us back big time while the IRS and MA DOR sorted it out.
Eating was on plan with no daytime snacks, CREDIT moi. Lunch included too many pita chips. My goal to reduce them by counting in advance failed because the bag only had broken chips left - not easy to measure out. So I didn't and ate too many to finish off the bag as if that was my life goal.
Joy (gardenerjoy) - I continue to admire the effort you put into organizing your exercising. If you had any spare time, you'd be a terrific Physical Therapist.
maryann – Thanks for Tennyson: "To strive, to seek, to find, and not to yield." I need to remember my higher goals. I'll be such a rude guest at your River House crawling about inspecting the details you've shown us.
curlyjax - Getting rid of poison ivy is one big frog indeed. I've heard of painters who refused to work where poison ivy was in the way.
Readers -
Quote:
day 1Record the Advantages of Losing Weight
Face Reality!
If you want to lose weight permanently, you have to change the way you think about eating, dieting, and yourself.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 60.
Today's grand adventure is lunch with my brother at a ramen restaurant, followed by a couple of games of chess.
I checked the menu. I'll order vegetable stir-fried ramen. I know from previous experiences of Japanese restaurants in St. Louis that the dish will have far too many noodles and far too few vegetables for my way of eating. So, I'll eat the veggies and leave behind many of the noodles.
Also, I'm going to implement my Saturday trick of eating a mid-morning salad. That will guarantee that I get enough veggies today.
I'm celebrating that I met my June exercise goal.
Exercise: 60, 1800/1800 minutes for June
BillBlueEyes: My intention when I went away to college was to become a physical therapist. I learned as a volunteer in a PT department that I didn't have the interpersonal skills to connect with patients, so I got a degree in computer science instead (a professor warned me that CS was not a refuge from people problems and he was right). Now, though, I could pull off the requisite people skills, but it seems like way too much work to get the requisite education.
Yesterday was strictly OP. I had a smoothie and a salad. Excellent. I also did a gym visit.
Typing this at the airport. I am wondering how my fasting program will work. My fast breaks at take off. I have a small OP bar. I would like to have a carry out salad at Denver which i think is possible in a perfect world with an hour layover. I could eat on the second flight. Hunger, I must remember, is NOT an emergency.
What do I like to do instead of eat at an airport. I had fun planning my outfit. I have new wide leg Johnny Was linen pants. I paired it with balck and cream striped shirt and three gold chains. Although comfortable, my brain tells me the wide legs make me look "fat." Not true. They cinch in at the waist. I need to get use to a "new silhouette " says the fashion mags. OK. I will. I have french nails. All of this produces small satisfactions that will replace food.
Joy: You and I will be in St. Louis together. That is fun.
We didn't go see the fireworks. I missed seeing Ottawa's fireworks today. I'm the local paper they wrote that today could be the last firework display the city of Richmond Hill ever puts on. Noise complaints, and people setting off fireworks at their home or on the streets both before during and after July the 1st have caused the City Council to put and end to that! So there!
I have been way overeating the past two days. I ended up not going to my Sunnybrook appt on Monday. I woke up feeling sick with a cold. I called the nurses there and they encouraged me to stay home. It's a weird one this cold. Just coughing. I've been resting and I'm ready to get moving hopefully tomorrow I'll do a bit of that. DH's birthday is the 3rd. I need some wrapping paper and a card and few items to complete his gift. I was going to buy a cake for him. That would be a first! Though I may ask him what he would want me to make. He will, no doubt, say apple pie
Or maybe raspberry (his true favorite). We'll see how I feel healthwise whether I'm up to baking.
Guess that's it. Just nursing a cold trying to make it go away..I did have a Hot Toddy yesterday
I grabbed whatever liquor we had and it was Canadian Whiskey. It wasn't right for a Hot Toddy but I drank it anyway. It did make me feel a.bit better! Lol.
Wednesday - Slaves aboard the Spanish schooner La Amistad revolt (1839, near Cuba)
Diet Coaches/Buddies - Standard trip to the supermarket, CREDIT moi. I was tasked with buying eggs - normally DW's job. So many choices. I did take the time to open the carton. The first one had a cracked egg. The second one was golden. 12 Large Brown eggs as requested. I was impressed to see fresh quail eggs prominently available. Lots of different cultures shop at this store; don't know which uses quail eggs.
Lunch was peanut butter on bread crusts. No pita chips. CREDIT moi for going one day without overdoing the pita chips that so appeal to me.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was inside because it was too hot to sit on the patio. It shouldn't be news to me that the temperature fluctuates over a large range. I'm racing off this morning to be available from 8am - Noon for a gas meter inspection.
onebyone - Wish you well with that cold; what a bummer in the warm weather. Personal fireworks are outlawed around here and widely exploded anyway. Just across the Massachusetts boarder in New Hampshire, gigantic tents are erected to sell fireworks. They do a booming business. (Sorry)
Joy (gardenerjoy) - LOL at "that CS was not a refuge from people problems and he was right". My career with computer folk bumped into some of the most challenging people problems that can be.
maryann – Waving to Kirkwood, MO. With two of you there, it's the center of gravity of this Beck Forum.
Readers -
Quote:
day 1Record the Advantages of Losing Weight
Face Reality!
If you follow only some of the steps, you'll probably have trouble losing weight or maintaining your weight loss. Then you'll blame yourself: I just can't do this! I can't lose weight!
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 60.
I raced away yesterday as I heard the painting crew setting up. It did not occur to me that they would need electric outlets for their job, nor did it occur to me that the ones I have wouldn't work as they certainly used to. I didn't see any tripped circuits on the breaker panel. So they had to use one snaking from the livingroom out the front door which my daughter wasn't happy about as it meant potential for bugs etc to come in but I couldn't do anything else. Good to know before I get the fence done. I went to work and later in the day they also needed to open various doors to paint them so that all worked out. They were going to be finished in one day which surprised me but the impending storm meant they'll come back today to do touch ups The foreman showed me his phone that presumably predicted the storm- in Spanish When I first saw the color I thought- is that what I wanted?? but its grown on me, a light blue, and other people like it or are being polite anyhow.
Eating wasn't great and I got little exercise but walked around at work a bit. I did not sleep well due to various factors but it hopefully will be an easy day at work.
Personals tomorrow, wave to all!
Credit for intermittent fasting in different time zones. I decided to not get worked up about anything. I ate at 9:30 here and will stop at 6:30. The world will not come to an end if that isn't exactly correct. When I got to the hotel, I went for a swim as exercise. Probably the most difficult pool to swim in I have ever been in. At the deepest it is 4 feet. Half the pool is a foot deep ??? Anyway it was time spent moving and away from food. I just finished a no grain breakfast with excellent fruit. I tried candied bacon. Meh!. My buddy will be here in about an hour and we plan to go to the St. Louis art Museum.
onebyone: get well soon. curly: You are certainly getting things done around the house. BBE: I think a family opf quails might be my favorite bird sighting.
Today I did a bit of decluttering
A surprise for me but I felt like it.and now the left hand portion of my living room has a clear floor, nothing sitting on surfaces, and the first shelf of the big bookcase that sits on that wall has been re-done. Tomorrow I will.combine two narrow shelves into one, more.practical one, dor holding books. Exciting.
Tomorrow is DHs birthday. I got him a gummy candy.maker. I hope he likes it There is a recipe for making your own wine gums with the booklet that's enclosed. I will encourage him to try that one
I've offered to make him.whatever he likes. We may end up at an old favorite where we used to go with his mom: Mexico Lindo. My only worry is that I will send have a coughing fit. So we'll see what happens. Hopefuily I am another notch better tomorrow.
Thursday - Conference creates the Nansen passports for stateless persons (1922)
Diet Coaches/Buddies - At the last minute the painter called to suggest that he should delay painting the boards until closer to the time the carpenter will use them. OK. Instead of starting today he'll start in a week. Do hope that he knows which days will be rainy and which not.
I escorted the gas company technician to the basement. He uses sniffing gear: a flexible cup connected to a three-foot hard tube connected to an electronic device. The device would have ticked if it had detected gas. Fancy thing. I'm so old I remember using soapy water to detect a leak.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner of grilled pork chops was held outside on the patio. There was just enough breeze to counter the heat. Our resident Blue Jay appeared to mark his spot. He doesn't like us sitting out there in his territory.
onebyone - Happy Birthday to your DH. Having his own gummy maker will be fun. Congrats for progress on decluttering.
maryann – The Saint Louis Art Museum looks like it could take a bunch of time. Congrats for making intermittent fasting work across multiple time zones. Swimming in one foot water would require concentration.
curlyjax - Good news that you like your new house color. I've had those outside outlets that "worked last time we used them."
Readers -
Quote:
day 1Record the Advantages of Losing Weight
Face Reality!
Think about it: If your doctor gave you an antibiotic to get rid of a bad infection, would you take only half the pill? Of course not.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 60.
I was not happy with the final touch ups of the house- there were quite a few patches where I thought they would smooth over the holes/areas that hadn't been sanded well, and they hadn't. I expressed this to the foreman-who had been absent until the last few hours of the day before-so he stayed and fixed some of those anyhow. Maybe I was expecting too much. DH had painted it last time and hadn't smoothed those areas out-or caused them -and I was hoping a professional would do better. So now I know, if I paint it again before I move, to mention and ask about that. A piece of me feels like if I had a bigger house in a fancier neighborhood I would have gotten better service and that they rushed through the job. I am not a fussy person at all but I want the front of the house to look good anyhow, and frankly when I sell it, other people will notice those things too.
Food wasn't good yesterday, I really overdid it. Ugh, I really need to get back on track.
The exterminator has come and gone already, as has the oil company to fill the tank. I have the day off and DD is working, so a good day to hunker down and get things done. So a 4 day weekend with few plans and much relaxation time, which is what I need.
Maryann- that museum looks great. You're doing great moving the fasting window to what works for you.
Oneybone- I may join you in decluttering a bit today. That candy maker sounds really fun.
Bill-they're coming up with cool gear for everything. Glad to know i'm not the only one with wierd outlets.
I loved the Archway. I have yet to be disappointed in a National Park. I can say I have taken a riverboat on the Mississippi and I have had frozen custard for the first time. Both are rare and unusual treats. The museum was no impressive as are the grounds.
The only complaint I have to this beautiful city is the Lyft cars. 2 out of 3 of the cars were filled with smoke and in poor running condition. I did not feel safe. I have ordered a taxi for tomorrow morning.
It is nearly floor and I am closing the food down with some pumpkin seeds. All in all, I am proud of my food behavior.
Yesterday's adventure was taking Dear Niece to a doctor's appointment. My food planning didn't hold up well to the various stressors and temptations of the day.
Today's adventure included early shopping at both Costco and the supermarket. That worked well and my food plan is holding up perfectly. CREDIT for getting right back to what I know works for me.
Beck Diet For Life/Solution – July 2025 – Support, Discussion, Buddy/Coach
Tuesday - Canada Day (since The Dominion of Canada formed, 1867)
When I first saw the color I thought- is that what I wanted?? but its grown on me, a light blue, and other people like it or are being polite anyhow.