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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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:
Friday - Turkey switches from the Arabic to the Latin alphabet (1928)
Diet Coaches/Buddies - Emotional event was buying new iPhones from an Apple store. I specifically wanted the iPhone 16 with its new AI chip for which I assume some amazing apps will be released. DW wanted a phone no bigger than her current Samsung, just the cheapest one that'll do the job. Until she played with the new wide angle (macro) features of the iPhone 16 Pro. Her face lit up. So we happily got her the phone more expensive than the one for me since I'm not avid in my photography. Moving the data from an "older" (8 years) Samsung to a new iPhone challenged them. We'd been told that it might not be possible.
Preparation paid off. I'd brought two cables that link the phones - Micro-USB (old Samsung) to USB-C (new Apple). Having an older USB port had flummoxed them in the past but my cables solved that. (Thank you Internet that offered every combination of USB cable imaginable.) I'd already downloaded the correct transfer app on each phone. Arrived with all our passwords. Was prepared for battle. In a mere two and a half hours, we won. I'm pleased with the amount of data that got transferred even though it wasn't everything. Biggest failure: The software didn't copy phone numbers in our lists marked as 'land lines' - presumably because there's no place in the Apple phones for such an obsolete item. After being royally annoyed, we each manually inserted the half-dozen land line numbers.
Eating was on plan, CREDIT moi, except for Halloween candy in the evening. I only dipped into our Skittles once - to be sure that I didn't like them. But wandered to the houses of two neighbors who were sitting on their front step handing out candy in the 70 deg F evening. Lovely chats. I went home to get 4 packages of Skittles for the teenager who admitted that she liked them. Smart move on my part. Wish I'd brought her a dozen. We have leftovers.
Joy (gardenerjoy) - Impressive privilege to be tech savvy enough to avoid a trip to the basement by knowing how to track the tornado.
Silverbirch - Rebalancing your portfolio is such a better option than leaving a car in your driveway until it dies of old age. Good to hear that even a Girl Guide can learn new first aid stuff.
maryann – Love the image of a panther prowling the kitchen. Checking each light fixture shows some experience that boxes don't always contain what they say. Or might not be unbroken.
curlyjax - It's a step forward to have a mice-free attic. Congrats for the progress.
Readers -
Quote:
Chapter 3How Thin People Think
characteristic 3You Like the Feeling of Being Full
Thin people usually like to eat to the point where they're reasonable full.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 35.
Last edited by BillBlueEyes; 11-02-2024 at 06:27 AM.
Reason: Typo
I just stayed in bed yesterday and relaxed. I decided to not think about anything stressful. Eating wasn't great but I did decide to join weight watchers for a few months as my insurance will cover a few months worth. I turned off the lights and ignored Halloween as I had planned to do. I talked to both kids who are not really communicating these days with each other; I'm trying to stay out of it but I was briefly the conduit. I don't know what the upshot was but no one contacted me after so that's something. I think I need to start journaling about various things to get them out of my head, food included.
I'm going to work today; not sure whether I will do my personal training in the afternoon. It was so warm last night I slept with a fan on . It's supposed to be very warm again today, wierd weather.
Gardenerjoy-hope you got to the polls okay.
Maryann- that's so exciting how the house is coming along! Can't wait to see more photos.
Silverbirch-nice description of selling your car!
Bill-wow, great job on transferring phones. Good thing you were so prepared, I can't imagine how much time it would take if you weren't!
Yesterday I had great success with to-dos.
- The bathroom tile have been finalized. All four bathrooms will be a version of this: https://ibb.co/mNMHkzH. I love it.
-. Returned lamps that will not be used.
- Yoga class accomplished.
- I took my grandfather's brass and wood drum chandelier to be burnished.
- In my retirement I want to get closer to GNs. There is a difficulty in that I have deliberately distanced myself and DS from my BIL because he was physically and emotionally abusive to DH as a child. I want the families to get to know me as I am beyond BIL's negative propaganda. I called my niece in a nearby town after learning all the GNs would be trick or treating. They are 1 - 10 yos. I asked if I could bring some treats over for them. DH and I had a nice couple of hours remembering the chaos of littles in costumes. I took lots of pictures and sent them to all in as a act of Goodwill. I also offered piano lessons for the future. it was well received.
Food was fairly disastrous and I am two pounds up. Sigh!!!!! I did avoid package candy but instead ate ice cream. At least I ate food I love instead of mindless eating wax chocolate. So a reset for today. My goal is to get the sugar out of my system.
Silverbirch: I 100% agree about declining investments. I divested myself of some diamond jewelry at melt price for the metals for the same reason. Curly: I love that you are using free resources like weight watchers. I love doing that. BBE: I have an iphone 5. I seem to not have a reason for changing it yet. I guess I should check into costs right now.
In a busy day there were several occasions when I might have turned to food in an attempt to help me. Each time I told myself that food wouldn’t help the situation (thank you, gardenerjoy). I took the car pictures again, using their very good app which had an outline you match up with your own car. The car will now go into this evening’s sale with a reserve price. I should receive notification of the highest bid within 24 hours. I’ve also been to a breast screening appointment. The staff are always so cheerful and funny. I walked to the hospital along the beach which was nice. The sea was very calm, just washing in and out quietly. All this has been scattered through two journeys to a nearby town, a very long (for here) traffic jam, finding alternative routes and … I think I got caught in a speed trap. Oh dear, I am usually very careful. Let’s see what comes through the letterbox. Finally I also rucked groceries for tea back to the house.
Sleep - good but I woke a bit early.
Food - this is the second day that I’ve written the plan for the day and put food on it.
Exercise - Somehow I’ve cranked out 6,000 steps or so today.
Bill, well done for staying the course at Apple. Preparation for battle is all. I used to carry a small camera all the time before mobile phones but I can’t lug both camera and phone about on a daily basis. So I have an iPhone primarily because of its camera. It is quite heavy though.
curlyjax, great decision to stay in bed and relax! I’m looking forward to hearing about Weight Watchers. It certainly does sound unseasonably warm over there.
maryann, love ‘wax chocolate’ as an expression! It really sounds horrible. Credit for getting the sugar out of your system.
The never-ending saga of attempting to vote early has yet to end. Yesterday did not prove to contain shorter lines and today is even worse. Maybe Monday morning? Or we might end up voting on election day, after all. The polling locations will be numerous with more closer to us, so that might be the winner -- especially since we can vote at weird times like 10am or 2:30pm.
I had a Dear Brother Hot Tub Therapy session this morning. Topics included health insurance, library resources, and DH's experiment to switch from alcohol to marijuana (which is legal in Missouri and likely a good solution to alarming liver function numbers from his last blood test).
We ignored Halloween which makes it easy to ignore Halloween candy, but I'll take credit anyway!
Diet Coaches/Buddies - Wrestled with my new iPhone 16 Plus all day. It's purported to be the friendliest user interface imaginable. Perhaps. After I overcome my old Android habits and accept what the iPhone expects. Resorted to watching some YouTube videos that were helpful. I'll watch more today. Selected to allow charging only up to 90% since I believe that lithium batteries don't fare well at the extremes of their charge. The biggest pain is entering the password for everything I use that I've forgotten because my old phone remembered. Challenges my complete-but-awkward method of keeping a hand written list of passwords. If anyone recommends one of those apps that save all passwords, let me know.
Was greatly pleased when DW showed me pictures of seeds she'd ordered taken with extreme zoom. She sorts out the more viable from the least viable seeds visually - greatly increasing the number of plants she gets. She normally does this with her microscope but her iPhone 16 Pro might substitute for that. The closeup of each seed was National Geographic worthy. She also downloaded and used the iNaturalist app. It identified a Great Blue Heron from across the lake; id'd several trees from pictures of their bark; and correctly id'd Norway Maple from one yellow leaf. Got three other plants right, then got one wrong. So it doesn't totally replace humans yet.
Eating was on plan with no daytime snacks, CREDIT moi. Extra CREDIT moi for no candy. Dinner was one each of the last two meatballs left over from the (9 yo) DGD's overnight stay of some days ago. Only good enough. Maybe meatballs should be an infrequent meal item. Dinner was spent showing each other discoveries on our new phones. I'm so old that I remember dinner without cell phones out, LOL.
Joy (gardenerjoy) - Thanks for the reminder that it's a privilege to vote at "weird times" - one of the benefits of being retired. I should hope that in your DBHTT session you were reminded that it is considered infidelity if you fail to vote as your DH tells you.
Silverbirch - It's a dreadful thought that a speeding ticket might appear in your letterbox at some later time. Congrats for mastering the site's car sale app; they sound organized. You deserve a walk along the beach after your weeks of work getting to your S house.
maryann – You continue to be so productive; I'm impressed. The little ones in costumes are just the best.
curlyjax - Journaling to get stuff out of your head sounds productive. On our street there were a bunch of dark houses on Halloween even though we knew the folks were home.
Readers -
Quote:
Chapter 3How Thin People Thinkcharacteristic 3You Like the Feeling of Being Full
It doesn't feel right if they've eaten so much they feel a little uncomfortable taking a brisk walk after a meal.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 35.
Work was a shorter day and I managed okay but skipped my trainer, and took a nap afterwards. I'm realizing WW point system might give me less calories to work with than the lose it app, depending on what you eat. Basically I need a calorie deficit but want to make sure i'm eating enough veggies as well and keeping an eye on cholesterol.
DS is swinging through town and said he would help with the leaves at some point, thank goodness. That's all the plans I have for today-although Bill's phone talk is making me realize I may have to upgrade mine- its 4 years old and running very slow. I really rely on the Waze feature for driving into Boston etc.
Maryann- I love the tiles! It's going to be so beautiful. Good for you for reaching out and being involved with family.
Silverbirch-yay for moving forward on the car. you are so lucky to be able to walk so many places.
Gardenerjoy- interesting that DH is making that switch. Is it for relaxing purposes? It's legal here too, there are a ton of stores now.
Bill-ugh, phones are complicated. Glad DW is enjoying hers so much.
Yesterday there was a gathering of eagles as all our subcontractors were focusing on the four bathrooms to start the big finish. The downstairs primary will be ADA and thank goodness our electrician found a huge issue no one else saw - a pinch point between the cabinet, toilet and curb-less shower. Wow!!! We have a friend who has MS and is down to the use of one arm so ADA to DH is that scenario. The solution will be to move the plumbing and the vanity to the opposite wall - not elegant and very expensive but the only practical solution.
My "to do" list is problematic. There is nothing really easy. Everything requires acquiring new knowledge. I'll think on it this morning and make a decision.
Food was meh yesterday but I have exercise planned and a good day to start reigning in the sugar. I am tired of the 80s.
Curly: I am eating an old WW recipe: cake mix and a 15 ounce can of pumpkin. The pumpkin is 0 points. BBE: So impressed DW can tell which seeds have the best probability of growing. Silverbirch: I have fallen victim to the letterbox ticket. I am knocking on wood that it has been awhile since a speeding ticket. At least now traffic school is online. The old traffic schools were terrible.
Today is unusually busy. The soccer game is timed in a way that I can go to my usual vigil. So, I'm doing both.
It's the tenth anniversary of our first vigil. So, that's an accomplishment that we didn't predict and just about lost during the pandemic.
Today is the last game of the soccer season. We managed three games, and it was fun family time. I look forward to more sports in the future. With four great-niblings, that seems likely.
I want to achieve more variety in my exercise in November, but without losing the consistency that I've been experiencing. Here's an experiment. I'm going to set my minutes goal a little higher this month. My theory is that I will choose to do a video workout (yoga, pilates, or strength-training) a little more often as a way to meet that goal.
Today’s been an admin day which just keeps on coming. The car was in today’s auction but no-one (traders) wanted to put a bid in. It will go in in another couple of auctions (they run every day) so let’s see. I’ve got a backup plan but the price would be less good.
Sleep - good and I’m sure this is helping my control over food.
Food - I wrote my plan for the day incorporating my food plan. It meant that I was able to count up the number of times I was going to eat fruit or veg, and protein.
Exercise - none so far.
Bill, ooh! Cell phones at the table?? Glad you’re finding out new things on the phones (the password challenge aside). The seed pictures sound so lovely.
curlyjax, it’s a challenge to make sure you’re (I’m!) eating enough to fuel work with a trainer or other physical exercise. Glad to hear DS will help with the leaves. They’re falling more quickly here now.
maryann, well done in thinking of adults with disabilities. My experience is that those kind of designs or adaptations often help the rest of us as well. Win-win! Glad to hear you have rain! I’ll send a bit more your way, if it will help.
gardenerjoy, many congratulations on ten years of your vigil. No mean feat!
Sunday - Daylight Saving Time Ends (except AZ and HI who don't)
Diet Coaches/Buddies - If you forgot to set back your clocks, return to bed - you have another hour of sleep.
Eating was on plan with no daytime snacks, CREDIT moi. Just love that there is no visible Halloween candy left around to tempt me. Dinner was a microwave dish of salmon, potatoes, and tomatoes. It's a terrific dish that we previously had frequently before we bought the small propane grill that now stand right outside the kitchen door.
Spent the day being geek. The simple task of buying cigarette lighter inserted USB C ports for our two cars became an hours long rabbit hole. Online reviews blasted one brand after another for not providing the power advertised. Our phones have a "fast charging" capability that the phone refuses to enter if it detects the powering source to be inadequate. We only rely on car charging when using the GPS to feed MapQuest to get told where to drive. That's not so often. However, I so easily get annoyed if I have an advertised feature that can't be used because I tried to save a dime. So I ordered a Belkin brand, 36 watts, both USB A and USB C (USB-C PD 3.0 certified) ports. That's sufficient to even power the Apple MagSafe wireless charger that we use at home where we just drop our phone on it without all the effort of plugging it in. Each less expensive charger or cable had a string of reviews citing failure after a few weeks.
Joy (gardenerjoy) - So convenient that you can make attending soccer games a family affair.
Silverbirch - Wish you well with the car auctions. It drives me nuts when I have to confront what the world is willing to pay for something that I think is valuable.
maryann – That's a major step to rearrange a bathroom to be fully ADA compliant. Super Kudos; I suspect few folks would pay the price to do that.
curlyjax - Good luck finding the right calorie counting plan that works for you. Yep, veggies are critical. So helpful to have a willing young man to drop by for some leaf raking.
Readers -
Quote:
Chapter 3How Thin People Thinkcharacteristic 3You Like the Feeling of Being Full
Even if there is delicious food left, they don't want to keep eating. They feel no compulsion to empty their plates.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 35.
Yesterday was a very frustrating technology day. I did buy the phone I wanted which was the easy part, other than waiting a bit. DS swung by to help with leaves, and had a nice chat with the neighbors who hadn't seen him for awhile. I started to change over the phones info and ran into various issues such as not remembering my gmail password as I rarely use it, and my old phone completely crashing so it couldn't talk to the new one. I couldn't remember the PW to any of my email accounts so that involved many go rounds of security codes being sent via text.Finally when I got the new one up and running, I discovered that it had lost the last few months of texts, the last month of phone call records, and a week of photos. And when I first tried to text DS as a test, I got some gibberish about it being encoded. That has been fixed. Then when driving home from buying new ink cartridges for my printer, the car announced the car battery fob was running low. So I googled that and bought a battery that should arrive today-hopefully not too hard to do. Then the food scale had lost its batteries, I don't know where they are. Then I couldn't get the correct Miss Marple show to play and had to tediously click over and over until I got it on the telly.
All small first world things but argh!!! Especially the phone, I still don't understand some of the things i'm asked if I want on it.
Then today my laptop said I had changed the PW yesterday and I couldn't figure out which one of the passwords I'm supposed to use. Finally it nicely let me in by using an old one.
Fortunately I have lunch and a movie plans with a friend today so I can laugh about it all.
Maryann-that is wonderful about your bathroom-it will be a big help as you and all your friends age too.
Gardenerjoy- very impressive to have 10 years of vigil under your belt.
Silverbirch- I ended up donating two old cars to a local public radio station as I didn't think i would get any money at all, but did get a tax break I guess.
Bill-interesting, I have never microwaved salmon. I guess you are sort of steaming it.
As so often happens ( and I so often refuse to remember) yesterday was a better day because I ate a big salad. As soon as I ate it I felt full. In AA , I often say I have a disease that tells me I don't have a disease. I think that is true about compulsive overeating. I know what works: salads, smoothies, avoiding UPF. If I broke out in a rash avoiding this healthy list, I would certainly eat them more often. Instead I break out in extra weight and live with it. Sigh!
On today's agenda in bringing lunch to DH at the RiverHouse. I am bringing him a burrito from Chipolte and I am packing myself a salad. It is a good one with Kale, chickpeas, dates and walnuts. I went through the pantry to rotate food and promote a low buy November. I produced homemade pork and beans, date nut pumpkin bars, sweet and sour cabbage, and parboiled the leftover kale to freeze for later.
The big frog I ate yesterday was composing a proposal to Dollar General's real estate division in hopes of enticing them to rent a family lot at the edge of our small town. It would really help the isolated community and diversify our income stream away from agriculture. I did research into the company's specs and goals and wrote a nice appeal. Done. Today's frog is to list two fans on facebook marketplace.
Curly: You are not making want to abandon my iphone5. I hate all that stuff. BBE: How many more USBs will I have to understand in my life? I preferred just knowing about one. Joy: Excellent job prioritizing the two most valuable items on any list: family and service. silverbirch: As a veteran of resale, I can assure you that if you end up with the lower price, the sting will be lessened by the fact that it is DONE.
I've had a busy past few days starting the care bear ceramic urn and also fulfilling some tasks I promised to do for the Richmond Hill Group of Artists. In between I've been very exhausted with achy muscles everywhere.
My urn is now built. Lots of tweaking to do yet and then smoothing the surface so it looks professional and then deciding whether I will add colour before or after the first firing. On top of this I wonder whether it will crack at any idnthe many seams I made.during building or blow up due to an errant air bubble in the clay. All unknowns. I don't want to have to remake it. Time will tell.
Speaking of time, in less than an hour I will be a year older. Its my birthday Nov 4th. I will never be this young again. Thankfully I am here to mark another year older! Given my year I had about 3x where I wasn't so sure I'd turn another year older. I'm happy to be here. I'm also happy to discover clay doesn't irritate my hands any more than anything else. I can go back to.making ceramics without worry. That's a good birthday gift.
Beck Diet For Life/Solution – November 2024 – Support, Discussion, Buddy/Coach
Friday - Turkey switches from the Arabic to the Latin alphabet (1928)
