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 - April Fools' Day cancelled as non-productive
Diet Coaches/Buddies - Managed to have three incompletes on the three internet tasks I attempted. Bummer. One was a service to look up a car by its Vin Number. Was a great way to learn about a car when shopping. I'm done; no longer want to pay their monthly fee. Three different ways to cancel all failed for unspecified reasons. Gives me a challenge for the day.
Eating was on plan with no daytime snacks, CREDIT moi. That included no snacks at the laundromat where I had to dry our clothes until I figure out how to make the clothes dryer in our basement work again. (Or buy a new one - the option the universe seems to be pushing.) Dinner conversation was about spiders because I'd read an intriguing article in The New Yorker. We got to recall our camping trip together some 50 years ago in a wet park in Washington state where we opened our tent to see a 5-inch Banana Slug oozing by. Don't think of that scene often.
curlyjax - Surviving a mattress salesman is a higher accomplishment than surviving a used car salesman. I, too, have driven with a mattress atop the car - what a hazard! Hope the sore throat is a minor issue.
MamaMia24601 - I've had that challenge of using the contents of a refrigerator/freezer before it went bad. My BIL once had to give a cherished prime rib roast to a neighbor when he lost power to his well-stocked freezer. Wish I'd been his neighbor that week. Congrats for both enjoying a restaurant and using take-home to limit its calories.
Readers -
Quote:
Chapter 5Week 1 Get Ready: Lay the Groundwork
The time you put into getting ready will help you to: . . .
Feel more accountable for every calorie you consume.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 53.
I ended up going home from work yesterday; I slept so poorly and felt awful. I was able to take a good nap and take it easy for a bit. I called BFF sobbing and she was able to talk me down. It's just been hard for so long with various things and I feel emotionally drained. The house is a mess and I wanted it in better shape before DD's surgery but oh well. I really wanted to talk to my mom so much. I called my brother and he was supportive too. I managed to rally a bit and made some baked salmon and did a little tidying up. I feel better today after sleeping in a little; I think its settling into more of a cold than flu thankfully.
Another sign of spring here is ringing of doorbells by people trying to sell new windows, solar panels etc.Ugh!
MammaMia-nice to eat outside. I do indeed relate to the challenge of too much food sitting in front of you.
Bill-ugh on incomplete internet tasks. Did you wear your jammies to the laundromat to fit in?
I'm doing little things that are moving my weight in the wrong direction. Letting my servings get too large. Having small snacks when I'd be better off allowing myself to just be hungry until the next meal.
I set a goal to log my food at least 20 days in April. That should help.
Exercise: 30, 1500/1500 minutes for March
curlyjax: Sending hugs. You've got a lot going on.
Wednesday - Charlemagne, 1st Holy Roman Emperor, born (742, Liège, Frankish Kingdom)
Diet Coaches/Buddies - Many little victories in one day! Solved all my Internet fails of the day before. By making a phone call, I learned that I'd never be able to wire money from Savings Bank to Checking Bank regardless of how many buttons I pushed. Failure was assured because I wasn't using their preferred browser. Ouch! Once I switched to Google Chrome, all the buttons worked in their obvious ways. I now have money in my checking account to pay my tax bill.
Then found three items at the supermarket that aren't usually available. Since COVID, the shelves have been unevenly stocked. Our lives would go forward if DW didn't have her preferred salad dressing, but it's become a challenge for me to check each week hoping it would appear. Yesterday was the day.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner of the third dip into our dish called Burger, Beans, and Rice, was a quick prep. Do feel a bit like cheating when we enjoy leftovers. DW was full of the notions of how plants communicate, stopping short of calling it intelligence. It isn't intelligence, but when one tree is attacked by a bug, nearby trees ramp up their defense against that bug before it reaches them. Spent the evening being glad that we have plants.
Joy (gardenerjoy) - Congrats for yet another month of completing your exercise goal. It's encouraging to see you do this month after month. Accepting hunger is a challenge when food is always about.
curlyjax - You do well summoning your support group with so much on your shoulders right now. I add my supportive thoughts from afar. No, I didn't wear jammies to the laundromat, but I did fit in by not wearing a bra since they weren't being worn by anyone there, LOL.
Readers -
Quote:
Chapter 5Week 1 Get Ready: Lay the Groundwork
Quote:
You'll use Cognitive Therapy
techniques to prepare your mind and
environment for dieting.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 53.
I made it through work yesterday. There was a meeting I wanted to go to in the morning with an odd cast of characters, many who are quite annoying to myself and colleague, but its important to know whats going on. A lot of talk without much clarity. I was OP until the end when I got into an ice cream treat at work. I napped for a bit and then made more progress in picking up, including temporarily moving a bureau that sits at the top of the stairs. I strained my side lifting it to put sliders under, but then managed to move it quite easily with the sliders-a great invention. I haven't been exercising as I'm feeling wiped still, and eating hasn't been great, but i'm giving myself some slack.
BFF is hopefully going to come help move new mattress in and old one out tonight. I need to figure out what to bring to the hospital for a long day tomorrow during DD's surgery; definitely a good book or two.
Gardenerjoy-good job with the exercise goal. Thanks for the hugs.
Bill-thanks for the support too. Okay that comment made me giggle! Yay for all those little victories.
I am back from my eight day trip to the National Parks in Florida. It was a wonderful trip with DSIL. We are like-minded adventurists and included kayaking with gators, snorkeling in Biscayne Bay, and biking the Keys. We were even stranded on a desert island when the 10 passenger plane taking us to the Dry Tortugas had a prop failure. I had much more sun than my body wanted but the place was stunningly beautiful. There were worst places to be stranded. We had an excellent all day naturalist tour through the Everglades. As happened in Antartica, I was overwhelmed by learningh about the creativity of god's world through adaptation, symbiotic relationships, and flexibility in the great bid for survival.
It is thrilling to "scratch off" two more parks on my National Parks poster.
Food was food except when it was unique. Most of the unique fell into the Key Lime Flavor !!!!! I had an icebox pie that will not soon be forgotten. I passed on fried alligator. After the trip weight fades away, I think I will be back to push. I am now putting all my focus on reaching 175.
BBE: Your Postman at Arles reminded me of one of my favorite art lesson plans. Kids would draw a head and neck portrait of themselves. Then I would paste those on sample wallpaper squares. We talked about the power of "movement through repetition" in art. Curly: Catching up on the posts I can feel your overwhelm. As you know, I have had to walk through those periods many a time. You've have got this. Tiny steps make big gains. I love the idea of hiring out the landscape. I may suggest that since DD will be living with you, you may consider the idea of a once the month cleaning service - even if it is just for six months. The benefits are two fold for me: I have to tidy to get ready for the service and I get the service. Every month, things get tidier. It has help me so much, especially when I was working full time. Maybe DD can split the cost with you? Just a thought. Joy: Credit for thinking through the small ways the weight creeps back in. MammaMia: Credit it hanging in through a weight gain to see the weight loss. This is a long race.
Thursday - Elvis Presley records ‘It's Now Or Never’ (1960, Nashville)
Diet Coaches/Buddies - Picked up the (9 yo) DGD from third grade. She ran with her BFF across the grass field as if escaping the control of adults was the best idea ever. They dawdled together for a spell, reminding me that childhood friendship can be intense. When done, she recognized that we existed. Back at her house she played Scrabble with DW without keeping score; the goal was to use all the letters. They won! With all the letters the board is full from edge to edge. She proudly showed me their finished work pointing out the difficult words. Good time.
Eating was on plan, CREDIT moi. Afternoon snack was the planned consumption of the grapes and apple slices that DGD didn't eat. I'm the designated finisher. Dinner was white beans and seedduction bread. The planned asparagus didn't get cooked as DW was headed to a Zoom presentation about civilizations in the Americas that preceded the Aztec and Maya. New evidence shows large groups clustered in cities with apartments centered around courtyards. How they fed so many is still being researched. It's hard to know about people who left no written records.
maryann – Welcome home! Glorious description of the National Parks. Love the story of being stranded on a desert island. I've been to the Everglades several times only to be more excited each visit.
curlyjax - LOL at "an odd cast of characters." Doesn't that describe us all. I join you in believing that sliders to move furniture are the best invention since the wheel. Sending good vibes to you and your DD for her surgery today.
Readers -
Quote:
Chapter 5Week 1 Get Ready: Lay the Groundwork
Many dieters overlook these important issues when they're trying to lose weight. They start dieting with no preparation. Don't make this mistake!
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 54.
Last edited by BillBlueEyes; 04-03-2025 at 10:04 AM.
Reason: Typo
I was super tired yesterday. I forged on with dr's appt which resulted in a course of antibiotics which might finally rid me of the immuno reaction I have been dealing with for three weeks. I also forwarded referrals for an ophthalmologist and the endoscopy. I realized with slight dismay I am gone again tomorrow for a spa weekend in Reno with college buddies. I will be happy to be home for three weeks together the rest of this month. I dropped my Mom to check on her. She is doing well. We are planning a 90th bday party for her at the end of the month.
Yesterday was a Green Day with food logged and in an acceptable range of calories. I will plan for the same today and include TRX at the gym. Puttering will include laundry as I =set off again tomorrow. I also want to vacuum out my car.
BBE: Love to hear about 9 year olds running just because. I ran for 15 mins to try and catch a flight I eventually missed. I was proud I kept up with 2 40 somethings who were in the same pursuit.
Friday - R.I.P. Martin Luther King Jr. (1968, Memphis, TN)
Diet Coaches/Buddies - Major event was a standard checkup with my cardiologist. Good news is that my blood pressure is very good and the EKG was the same as last time. I'm a techie fan of the 12-lead EKG with ten sensors taped to my body. Such nifty non-invasive medical testing. It's taken me years to understand that, although the precise shape of the graph tells tales about the working of the heart, it tells the working of a specific heart which will differ from the 'standard'. For one heart, it's the changes over time that matter. Mine ticks as it had before - the only good news possible. He did make a point of letting me know that the appointment mess up that had me go two years between visits wasn't a good idea. I'm to come back in one year. Got it.
Slight annoyance was the 45-minute round trip to the laundromat to dry clothes - a twice weekly event until I get time to make our clothes dryer work again. It's only an annoyance since I don't waste the time while the clothes are tumbling; it's just another place to read - and people watch.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was a salmon dish cooked in the microwave - our only microwaved meal. Just don't get tired of salmon.
maryann – Looking forward to celebrating your mom's 90th birthday. Congrats for keeping up with the 40-year-olds running through the airport.
curlyjax - Waving, knowing that you had a long day supporting your DD.
Readers -
Quote:
Chapter 5Week 1 Get Ready: Lay the Groundwork
I've found preparation is one of the most crucial components of dieting success.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 54.
Long day for both DD and myself. Surgery went well but it took her a long time to wake up and she was having low blood pressure so they were taking it easy getting her up. I hung out much of the time in the designated family waiting room, and inside that there was a quiet room with no tv. I was so tired I managed to take a few naps curled up on the loveseat- being short does come in handy some times. I also read a beach read type of book to take my mind off things which was about a woman around my age and weight loss-even though it was fiction it was a bit inspiring. Hospital food has improved; there was a Mexican chicken type thing that was quite good, and various boxed salads were available as well.
They told me I could come pick her up whenever so i'll head off in an hour.
Maryann- glad you had such a great trip! Thank you for your support and suggestions. I'm definitely going to hire someone to take away the old mattresses etc so I can work on the basement-so there is room to put other things down there.
Bill-thanks for the support. Glad you have found something to do at the laundromat.
Curlyjax and BBE: Glad to hear all medical appointments went smoothly.
Yesterday was highly unscripted. That is always tough for food planing. I ended up as a ride along with DH all day. It was much needed togetherness time. DH gets a little feral when I am gone for too long. I provide companionship and validation that he doesn't get as a small farmer battling things out in a complicated California. I have always believed that a good marriage provides a home that is a soft placed to land. We do pretty well providing that for each other. The day ended with the new fiduciary financial planner. She seems very proactive which is a refreshing change.
Food was sloppy but not compulsive which means yellow highlighter on the calendar. Today will go the same way as I drive to Reno to pick up two college buddies for a girl's spa weekend. My plan is to let food be food as I see through this course of antibiotics. Monday I will dedicate the whole month to more structure to get my weight further into the 170s.
Saturday - First Contact Day (humans contact Vulcans in 2063, near Bozeman, Montana)
Diet Coaches/Buddies - Unusual experience attending a "community theater, intimate experience" called Night Side Songs (from Susan Sontag’s observation that “illness is the night side of life”). "Intimate" includes that it was a circle in the round with only 150 seats. The five performers were always on stage, changing roles from scene to scene. We were all close enough to stop breathing when the young woman felt a lump on her chest. For 90 minutes we followed her journey through marriage, chemotherapy, 8 years of remission, until, unexpectedly, violent return where she lay in a hospital bed wishing to go home. Tissues were provided to the audience. Much of the performance was sung, some with audience participation - booklets with the words were handed out by the cast just before starting, in person, to each member of the audience. Described as being funny, which it was at times, before one grasped that it was about her death from breast cancer. In opera a singer often dies; sometimes while singing a vibrant aria. But the audience isn't provided tissues because they've been drawn into the drama as real life.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was rushed in order to get to the theater experience. Conversation was a detailed review of DW's experience of picking up the (5 yo) DGD from her school to play with her for an hour to give her parents a break. As grands, we don't tire of discussing how differently our grandkid is developing. It's neat to have time to observe behavior without being responsible for the actions to steer it toward civility.
maryann – Love this notion, "a good marriage provides a home that is a soft placed to land." Thanks for reminding us that it's difficult to be a small farmer now. Happy girl's spa weekend.
curlyjax - Good news that your DD's surgery went well; do hope to hear that she's resting comfortably at home at this very moment. If one googles "fiction, woman's weight loss journey", a zillion hits appear. More common topic than I'd have guessed.
Readers -
Quote:
Chapter 5Week 1 Get Ready: Lay the Groundwork
Before coming to me, none of the dieters I counseled had spent time getting ready. They just picked a diet and started it that day.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 54.
We got home safely despite a scary car crash that happened right before us on the highway . One car spun around and was facing on coming traffic- us- but fortunately we all managed to not hit it. My mind was on getting my kid safely home without being stuck for hours, so I calmly routed around the debris on the road and zipped home. Although i've been in two accidents, I've never actually seen one happen.
DD is doing well but having pain which is expected. I picked up meds and some grilled cheese treats and kept DD company. So glad we got the new mattress which is a full size and enough room for me to cuddle in too. I'm hearing lots of gratitude which is quite nice. Her brother sent a care package without my prompting-what a good boy!-which is full of smelly things I can't be around so they're put away for now. A visiting nurse is supposed to come at some time today, and then I need to pick up more supplies and hit the dump etc.I'm going to give myself grace with food but this isn't an excuse to run wild with eating either.
Maryann-how nice for DH to have your company ridealong. It sounds like you guys have worked through some things through the years, like all couples, and figured out what works which is quite impressive.
Bill-that theater experience sounds quite intimate. I tend to avoid books, movies etc with cancer journeys or death, or tragedy etc I just can't deal, but then I do miss out on some powerful ones.
I drove in rain twice, yesterday. Something I've rarely done in the last few years.
The first time was to play chess with my Dear Brother over a physical board at a bakery/coffee shop. We both ignored the food and sipped coffee and tea instead. I won one of the two games we played -- which makes me sound a lot better than I am. Our current score of on-line games is DB 30, gj 7. I'm sure that my chess is improving, but his is improving faster because he is studying the game and going to tournaments, so it's a little hard for me to track my progress.
The second trip was to visit Dear Niece who seems to be doing reasonably well with both usual life challenges (taxes--her first time taking responsibility for that in years) and unusual ones (a friend hospitalized due to delusional thoughts and hallucinations). I drove home in a rainstorm. I didn't see a crash, like curlyjax (which sounds traumatic), but I did detour around one and, later, drove 45 mph when the speed limit was 65. All the cars around me did, too, because the rain fell so hard that we couldn't see to go any faster.
Today's Saturday adventure starts with my usual vigil and ends with the participation in one of the nationwide rallies. That makes meal timing even more tricky than normal on a Saturday. The 10:15 salad could still work, but I may opt for something warm because the other challenge is that I'll be outdoors for more than two hours in the rain with a temperature of 47 degrees. I can eat the cold salad later in the day after a hot bath.
Beck Diet For Life/Solution – April 2025 – Support, Discussion, Buddy/Coach
Tuesday - April Fools' Day cancelled as non-productive
