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 youve 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:
Friday - May Day - Lei Day in Hawaii - Dance to welcome return of Spring
Diet Coaches/Buddies - Walked, CREDIT moi, to the subway to Boston to buy shoes for DW and for me at one of the last big department stores. I found two pairs that would suffice; neither available in my size. She found about six that she could use; none available in her size. So that was a bust. But had a delightful time wandering about a big store marveling at the variety - and the prices. Did remind me why I don't like shopping. And I still need shoes.
Walked in the rain under umbrellas. Like being reminded that rain doesn't mean one has to stay inside.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was another dip into burger, beans, and rice along with my green salad.
maryann What an amazing life-changing realization with your nutritionist. May you use it to find a working path forward. With lawyers and PET scan and knobs and pulls, you DO have a lot going on.
curlyjax I share your attraction to "no food noise" - if only it came with no side effects. And at a sane price. Always LOL at your eye rolling meetings.
Readers -
Quote:
day 7Arrange Your Environment
Changes at Home
Follow these suggestions for reducing food triggers in your kitchen: . . .
When she mentioned that he really wanted these foods out of the house, he wasn't willing to give them up. So they came to a compromise. He kept the snack foods in his car instead of in the kitchen.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 92
I was so full I didn't eat for quite awhile yesterday am. I ended up chewing a lot of bubble gum to get me through as I was trying to minimize food intake. I got some exercise in, and went home early to make up for staying late the day before, then conked out. I had these plans of what I would do at home, but my body decided it was a rest day in bed with books and tv. I haven't done that in awhile and it was just what I needed. I realized the food we had for the event the day before was quite salty and oily-I was able to bring some home-I'm so used to cooking with very little salt that I really notice it, and somehow the second day the salt was more prevalent. A good reminder that some restaurant food has a lot of undesirable things to make it taste good.
Maryann-that is awesome! Very validating of what you've been doing.A new mindset can be a great thing. I do hope you'll continue to be here if you're going to be joining another online group though!!
Bill-too funny about the shoes. They must be a common size.
The nearly overwhelming busy continues. I am up early to help a friend with a garage sale. Both the petscan and the Athletics games were a win. All the driving, however has thrown my hip out. I was at 1:00 to stretch and take some meds.
Today at 1:30 I have the intake call for the eating disorder program. I am very much on the fence about it. I talked a long time to DS. It feels like I'm "just not that bad." It feels over dramatic. It feels scary. DS put it succinctly: you were diagnosed by a medical professional who referred you to a medical program. OK. I said I would be willing to do anything. Here goes.
I did not weigh.
I did not count calories.
I did not overeat yesterday despite stopping by the bakery that sells the tamales we had for dinner. I bought nothing but the tamales.
Curly: I have every intention remaining a member of the group. I wouldn't miss you guys for the world. BBE: Shoe-less Billy Blue wanders the subway. Love the image.
Yesterday was fun! The 5yo (with help from DH) built an electromagnet with a coil of wire and nail. I’m not sure how much he understood that. But, I’m quite certain that he got the concept from another project — a circuit with a switch, a tiny lightbulb, wires, and alligator clips. With that, he had a test bed to determine which materials are conductors and which are insulators. I know that he got it because when his 3yo sister got up from her nap, he taught her!
We also started learning about organs. The 3yo has been fascinated with the concept of skin for months — she asks everyone she meets if they have skin. More recently, it’s been bones. I wanted to move us on to organs because we have a gift for her — a stuffed frog that you can “dissect” to pull out the organs. So, we learned about lungs and hearts yesterday.
Today has been weird. I forgot that I said I’d go visit Dear Brother in his hot tub. When he called at 8am, when I was already 20 minutes late, we decided that it was cool enough for me to go at that time. Apparently the problems of the world are too much too tackle right now, so we went with talking about sun protection, a trip to Florida that he has planned, and our house-hunting.
I beat him at two games of chess. That’s never happened before.
Food is on plan, just a little off schedule. I’m going for a walk now, because the weather has remained cool.
Exercise: 40, 1800/1800 minutes for April
BillBlueEyes: I’m glad that you’re enjoying The Astral Library!
maryann: Welcome to a mindset! That’s exciting.
curlyjax: I’ve had some meals at really nice restaurants ruined by too much salt. That felt like a loss, at one time. Now, it just feels like one more reason to appreciate my own cooking and the healthy meals that I make at home.
Saturday - Death of Lord Voldemort ends the Second Wizarding War (1998, Hogwarts)
Diet Coaches/Buddies - Walked again, CREDIT moi, to the subway to attend Donizetti's opera, Daughter of the Regiment at a Boston theater. My kind of evening entertainment: fun, joyous, bel canto opera with no morals, no death of beloved divas. Just nonsense. Continue to be amazed that people bring food and drink back to their seats at an opera. Was further amazed this trip that concessions included buttered popcorn in a clear plastic tub with lid.
Weird success: my pharmacy has always refilled my prescriptions each 90-day cycle and, when there are no more refills on the prescription, contacted the doctor's office to get more. All invisible to me until a kind notice to pick up. The regime has changed. I had to implore the pharmacy to get a Rx update from the doctor's office that included the pharmacist calling me personally to suggest that it might help if I also asked the doctor for the refill. Huh? The doctor's office doesn't need a barrage of requests. I ignored that; they must have done their job because I later got the kind notice to pick it up. Can't fathom why a working system got changed to a dysfunctional one.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was a frozen vegetarian lasagna - making me a vegetarian for the day. I can hear the "Thank You" from my heart. Dinner conversation would have been trying to remind each other of the synopsis of the opera we were headed to see but this one was too simplistic to be discussed.
Joy (gardenerjoy) Such a clear sign of learning when the 5 yo teaches electronics to the 3 yo. I finished The Astral Library. All done. Because I just had to see how so such absurdity could be resolved. Kate Quinn has mastered the page-turning part of writing. Don't know if she'll drag her historical fiction fan base over to fantasy history. Or whether she'll generate support of libraries since, I presume, that anyone reading her books already supports libraries. Glad that you recommended it.
maryann Getting out of the bakery with nothing but the planned tamales is a big win. Do understand the challenge of moving forward when it's "just not that bad."
curlyjax Bubble gum is a great strategy to ward off hunger. It's terrific to have developed your taste enough that standard restaurant food's salt is too much.
Readers -
Quote:
day 7Arrange Your Environment
Changes at Home
Follow these suggestions for reducing food triggers in your kitchen: . . .
He also agreed to buy just one bagel at a time for himself and not keep extras in the freezer.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 92
A pleasant day at work where I was OP for 90%. It's always tricky on the days I do my weights- I need to eat enough by 2 hours before the workout so I don't end up feeling over hungry and then weak at the workout, but I don't want to stuff my self either. The trainer commiserated with me on not feeling like wanting to work out some days, and the reality that you have to fit in yard work too around workouts, and work around the weather as well. I'm in denial that the grass is growing and I will have to do my lawn, like now. I've contemplating hiring it out for every other week, but first need to get the fence replaced so a machine could get in there.
DD was crabby and hungry and wanted takeout from a place that does a big chicken parm, so I broke down and had a hamburger from there. It was quite satisfying, I have't had one for awhile and it really hit the spot. I just couldn't get motivated to do anything so wasted the evening again, ugh.
It's raining and gloomy out but I promised collegefriend I would help her clear out her kitchen this morning, so that will get me up and going. She's seen the state of my house so she feels okay with me coming to hers which is just as bad in terms of clutter etc. She has lovely cats who will no doubt be getting in the way which will be fun. Then doing everything I put off like groceries.
Bill-what fun to see an opera like that. Strange that the pharmacy has changed its ways.
Gardenerjoy-amazing how quick kiddos learn. That is very true that we cook much healthier at home.
Maryann-oh good! I would miss you terribly. DS sounds very wise.
Tons of steps and weight lifting were achieved while helping my friend with a garage sale. Shey is 10 years older than me. I went home to unpack my many new cleaning machines. Still in progress learning about them but I did clean kitchen and mudroom floors and cleaned out the frig.
I had the intake call from the eating disorder program. I was very uncomfortable. I do not want to open this can of worms again. I have more forms to fill out and then the Zoom calls begin. I imagine myself on a hiking trail when I am exhausted. I put one step in front of the other and don't look too far ahead.
I watched baseball. With my initial appointment with the nutritionist, we brainstormed activities that remove me from anxiety. Baseball was one of mine. I ordered a one month subscription of MLB.tv with Giants despite my budget proclamation to cut most subscriptions. Balance in all things. I watched Detroit ( a favorite because DS is in Michigan) against Texas. I ate dinner with DH for the second day in a row.
BBE: Operas started in rarified air with the courts in the 1600s but by late 17th and mid- 18th century, opera were public, rowdy commercial business platforms. The reformation hit and suddenly a moral had to be told. Mozart tried to bring it back to the people. The Gilded Age sent it back to the snuffs. Think of yourself a living witness to another change. Joy: Wonderful lessons in life. You are changing those children's trajectory. Bravo. May I suggest for a future gift a stuffed world ball like this. https://www.crateandbarrel.com/smith...xoCYH0QAvD_BwE. Mine was from from pottery barn and colorful but toddler DS was completely ready to accept longitude and latitude of a round ball way before it was introduced in school.
Sunday - Washington, D.C. is incorporated as a city (1802)
Diet Coaches/Buddies - Even though it was Saturday, I avoided adventures to catch up on my reading about the groups that laid the tracks of the trans-continental railroad. Most books write about what engineering feats were accomplished. Few discuss the Chinese laborers themselves or the impact on the Lakota as the railroad split their tribal land. A bit unpleasant reading. Real history isn't for the faint of heart.
Received a warning notice from Das Works of my town that on one day, two weeks ago, trash cans had not been brought back from the curb promptly by 6pm on the day of pickup. Also reminded us that they must not be put on the curb any earlier than 6pm the night before. A bit totalitarian. I recall the date mentioned on the warning. The truck workers had flung the emptied trash cans far from where they had picked them up. A neighbor's can had landed in front of my house. Took folks until the next day to sort out which can went where. The notice was just a warning but the next time comes with a $300 fine. Hard to believe that my tax dollars paid someone to drive around to report. Haven't decided if this is the windmill that I wish to mount my donkey to attack.
Eating was on plan with no daytime snacks, CREDIT moi. Dinner was the third dip into burger, beans, and rice, with bok choy, and my green salad. Hard to mount a credible conversation as an accused scoff law. If a man can't be trusted with trash cans how can he have an opinion about international affairs?
Joy (gardenerjoy) A long walk is a great start to May. Easier than to try to find your neighborhood's Maypole to dance around.
maryann Thanks for "I put one step in front of the other and don't look too far ahead." I can use that. And thanks for the brief history of the ages of opera. Good to be reminded that it continues to change.
curlyjax LOL at "in denial that the grass is growing." Once in a while a good hamburger just hits the spot.
Readers -
Quote:
day 7Arrange Your Environment
Changes at Work
Where do you find food at work? Do certain foods remain in plain sight in the office break room? Do some of your coworkers keep candy or other treats on their desks for others to enjoy? Is there a coffee shop or gift shop in your building that sells snacks? Are there vending machines in your lunchroom? Are baked goods served at meetings?
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 92
I only spent about an hour and 15 minutes at my friends house yesterday but we got a lot done. We purged a lot of expired foods and I took things to donate to my town swap shop. Her late husband had been into cooking but she isn't so a lot of decent pots went to where hopefully someone else can use them.We threw out about 4 large trash bags of stuff. I feel for her-the house is really dirty/messy and I know she feels bad about it. The cats supervised everything which was adorable. I went to a grocery store after to get a quick pizza lunch, then home for a nap. I seem to take a lot of naps DD has been working on her clothes in the living room which is wonderful and I make sure to gush about it. I hit the dump, got groceries, took DD out for ice cream and ran into a friend I used to work with there-we both said we need to do a walk soon. Then home to make salmon, help with DD's meal prep for her work day, clean up the dishes that have been piling up, and watched part of a love story movie with DD. A lot of movies seem to be close to 2 hours these days, and longer with ads on the streaming apps.
Today I have the day to myself and a lot to do. The lawn is the most important so i'm charging up the battery for it right now. That will certainly be my exercise for the day.
Bill-that is unbelievable. What if someone works late, or goes to the gym before coming home? Geez.
Maryann- I like the reminder of one step at a time. The earth pillow is very cool.
I spent 4 hours helping with the garage sale. My friend struggles with letting go of stuff and has trouble pricing so the items move. She has had many items sit there for 4 cycles of garage sales over 10 years. My job was to gently tease her and praise her through the process - much like Curly does for DD. My friend gets too hung up on "what she paid for it." There was one particularly hideous Christmas bird I declared will be "sleeping with the fishes " by the end of the day. https://ibb.co/WW81kJrT. She sold it to lady for $5.00. Another gal from AA was being evicted and brought her stuff over. She said she needed $271 to pay for storage. I took it as my charge for the morning and became a hawker. I bullied and bargained with many in my broken Spanish making outrageous deals for large ticket items. She made $584. She was so grateful.
In the afternoon I fill out the intake form for the eating program. I was very upset and need some extra hugs from DH. I really am hesitant to drag up such painful times and patterns. It is done. I will not think about it agian today. I ate three whole meals yesterday. No sugar binge. Joy: A salad a day is a wonderful practice. BBE and Curly: Just ran into an old friend who is moving to Boston to be closer to her daughter. I told her I have wonderful friends who live in the area and they love it. I won't tell her about the trashcan police. Of course, she is coming from California and it is hard to think of a state that does more micromanaging.
I’ve had achy knees for a couple of days. The long walk on Friday? Strength-training? Old age? Stress? Inflammation? I’m not sure. I think I’ll go with two short walks this week, avoiding hills. I’m also going to try a yoga session that’s supposed to help with knees. And, a Naproxen.
Monday - Star Wars released (1977); May the Fourth be with you!
Diet Coaches/Buddies - Fun building tubular structures with the (6 yo) DGD at a visit to her house. It's a funky set that isn't right for her level of skills and patience. She gets her jollies telling the adults what to build. Not every building set has the structural stability and ease of building that Legos has. Did get to watch her eat a tortilla stuffed with bean something for her lunch. She ate the whole thing. It's unusual for us to see her eat anything at all. Despite being solid muscle, healthy features, and constantly active, we have little evidence of her eating. According to our DS, she loves going to a sushi restaurant. She doesn't eat raw fish. She loves this particular place for its moving belt of sushi platters. She's the queen of plucking the dishes that her parents want to eat from the belt. Maybe a bit of sticky rice or occasionally part of a California roll (cucumbers).
Eating was on plan with no daytime snacks, CREDIT moi. Since their visit wasn't at our house, I didn't even have my planned nibbles of peanuts that I put out to share with our DS. Dinner was minestrone soup, a seed covered whole wheat roll, and my green salad. That makes me, again, vegetarian for the day.
Joy (gardenerjoy) I identify with your list of possible reason for achy knees.
maryann That Christmas bird wins the award as the ugliest thing I've ever seen. That's a lovely chunk of money you made for your friend who was being evicted.
curlyjax Do like the focus that the pots and pans are going to be happily used rather than that they're being given away. Congrats to your DD for working on her pile of clothes.
Readers -
Quote:
day 7Arrange Your Environment
Changes at Work
The easy available of these foods is counterproductive to your good intentions.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 92
Busy day yesterday. I ran the dishwasher, did two loads of laundry, figured out a date for going back home with DS and arranged a hotel for then. Mowed half the lawn which didn't wipe me out as much as last year-partially due to it being cool out i'm sure. I cleared out and cleaned below two sinks which I've been putting off, put mats on the bottom of both so it looks much better and finally put together a little shelf unit for under the bathroom one that I ordered at least a month ago. Off to Lowe's to agonize which faucets should fit on the sinks-they've been leaking for eons and the plumber is coming this week which is why I cleaned up Deconstructed the chicken I put into a slow cooker only to have its juices sneakily run off the cutting board onto the dining room table which resulted in tossing some papers out, grumble. Opened the DW to discover brown water pooling in the bottom of it, ughhhhh!!! And got into a tiff with DD who was hungry and tired, and made up again. AND did not eat any sugar although I certainly thought about it.
I didn't sleep well despite all that but onwards. I'm going to have to put all the dishes somewhere while I figure out what is going on with the DW. I hate problems like that!!!
Maryann-so nice of you to help out your friend. Wow is that an ugly bird!!
Gardenerjoy- I hate it when I do the right thing like exercise and some body part revolts.
Bill-yay for vegetarian for the day. I can see how circling plates of food would indeed be fun to watch.
Beck Diet For Life/Solution May 2026 Support, Discussion, Buddy/Coach
Friday - May Day - Lei Day in Hawaii - Dance to welcome return of Spring
DD has been working on her clothes in the living room which is wonderful and I make sure to gush about it. I hit the dump, got groceries, took DD out for ice cream and ran into a friend I used to work with there-we both said we need to do a walk soon. Then home to make salmon, help with DD's meal prep for her work day, clean up the dishes that have been piling up, and watched part of a love story movie with DD. A lot of movies seem to be close to 2 hours these days, and longer with ads on the streaming apps. 