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Introduction Text Advantages of keeping up my healthful diet and habits: - I'm free from cravings and struggles about what & when to eat - I'm free from hunger 99% of the time - I'm free from overeating and food coma - my meals are delicious, beautiful and filling - I'm strong, energetic and active, both mentally and physically - I look good in any clothes ------------------------- I have no control over how much I weigh today, the number on the scale is result of my past actions. Instead I watch my behaviors and adjust those that lead off track - I can control my own actions in real time, in the present moment. I found that eating well, physical activity, spending time outside, getting enough sleep, creating space and time for myself are actions that make me happy. I'm 51 years old and the past 8 years have been the happiest in my life. My good eating behaviors learned from Beck Diet Solution: - eat sitting down, slowly, mindfully - never eat standing up - make food plan for next day, don't eat unplanned food - eat to normal / mild fullness - never eat when I have cravings ----------------------------------- I read The Spark in June 2011, worked through the book and reached my original goal weight in 3 months, then lost some more while transitioning to maintenance (total: 12 kg / 26 pounds), and maintained my healthy habits and goal weight ever since. I read The Beck Diet Solution in January 2015, and I lost the few pounds that crept back, and some more. Weight loss from my highes in 2008: 20 kg / 44 pounds. ------------------------------- Books that helped me understand what's going on in my mind and be a happier person: #1: Awakening Joy (by James Baraz and Shoshana Alexander) #2: Full Catastrophe Living (by Jon Kabat-Zinn, the downloadable soundtracks of meditation, yoga and deep relaxation are great) #3: Mindfulness: A Practical Guide to Awakening (by Joseph Goldstein) #4: The New Rules of Marriage (by Terrence Real) #5: Introvert Power: Why Your Inner Life Is Your Hidden Strength (by Laurie Helgoe) #6: The Introvert's Way: Living a Quiet LIfe in a Noisy World (by Sophia Dembling) #7: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing (By Marie Kondo) Bonus book: if you are interested in mindfulness and meditation, and want to get a general idea while reading a fascinating story, I recommend this one: 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story (by Dan Harris) Books that helped me the most reaching and maintaining my goal weight and active lifestyle, and to understand what's going on in my body: #1: The Spark: The 28-Day Breakthrough Plan for Losing Weight, Getting Fit, and Transforming Your Life (by Chris Downie) #2: The Beck Diet Solution: Train your brain to think like a thin person (by Judith S. Beck) "the pink book" #3: Bright Line Eating: The Science of Living Happy, Thin & Free (by Susan Peirce Thompson) #4: The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good (by Deborah Beck Busis and Judith S. Beck) #5: In Defense of Food: The Myth of Nutrition and the Pleasures of Eating: An Eater's Manifesto (by Michael Pollan) #6: Marathon - You Can Do It! (by Jeff Galloway) #7: Born to Run (by Christopher McDougall) ------------------------------------- Milestones: 2011 20th June: started Spark Diet at 73 kg (160 pounds) 24th July: stopped smoking and reduced alcohol intake to practically nothing 11th September: started running (training for 5K) 22nd September: reached my goal weight 66 kg (145 pounds) - started MAINTENANCE, but lost some more weight. Lowest weight was 60.5 kg (133 pounds) 2012: Followed my exercise and nutrition plan most of the time, and tracked all my food, except for a few weeks. Had some weight fluctuation (60-64 kg), but made adjustments and managed to stay between 62-63 kg most of the time. 2013: I stopped tracking food in January and practiced portion control I learned here on SP in the first 18 months, and maintained the same weight as in 2012. June: start mindful walking and practice positive ways to find more joy in my life and contain my negative emotions, and not spill them on people around me. September: gained a few pounds, went back to tracking for 7 weeks and got back to lower end of my range. Stop tracking again mid October. ------------------------------------- 2014 January-February: I did the 8 week Mindfulness Based Stress Reduction Training following the book/soundtracks of Full Catastrophe Living - continued practicing meditation and yoga every day. Weight hovered 2-3 pounds above my target most of the time. 2015 January: started the Beck Diet Solution book and I find it very helpful (NOT a diet, but cognitive behavior therapy to build healthy eating habits) - lost my few extra pounds in 3 weeks May 26th: still practicing Beck, and had only 1 overeating episode and 1 craving in the past 5 months. Lost 6 kg / 13 pounds, I'm now below my 2012 SP - lowest (58 kg, 128 pounds). I ate the same meal plan I was SUPPOSED TO eat in the past 3 years, but now I REALLY stuck to it. I had to add back calories to stop losing weight. November: Added Bright Line Eating principles: 3 meals a day (breakfast, lunch, dinner) and nothing in between. no sugar and no flour (except whole wheat), measure my food on kitchen scale. 2016 July: still in balance, 59 +-1 kg (130 +-2 pounds), and very happy about my food. Eliminated most meat from my diet in April, I eat legumes instead. Otherwise same food, same exercise, same weight, no cravings, no overeating - still in balance. 2016 December: stayed 2-3 pounds over my center weight for a few months - tracked my food for a few weeks, made adjustments and ended up with a new goal weight, 58 +-1 kg (128 +-2 pounds) 2018 March: still at my new target 58 kg, thanks to practicing my Beck Diet Solution and Bright Line Eating skills. 2019 January: still at my new target 58 kg, thanks to practicing my Beck Diet Solution and Bright Line Eating skills - yes it is still true! : ) 2019 March: in the past 6 weeks weigh fluctuates around 57 kg, and I saw my lowest weight of the past 25 years, 56.4 kg. But I keep 58 as target. ------------------------------------- Running: First 5K: 38:37 - 15Oct2011 Fastest 5K: 28:38 - 12Apr2015 (9:11 min/mile) First 10K: 01:07 - 11Mar2012 Fastest 10K: 01:02 - 25Nov2012 Longest run: 15K: 01:45 -02Nov2012 I still run 4 times a week, but my pace isn't improving anymore - I'm OK with that. My moderate pace of 9:30-10:30 min/mile is enjoyable and safe.

-be kind and generous to myself, my family and all people around me -maintain my goal weight, stay active, strong and healthy lifelong

Fitness: about 400 minutes and 2600 calories / week Exercise plan: do my exercise first thing in the morning every day Running: 25-45 minutes 4 times a week Yoga: 30 minutes 5 times a week Walking: 3 times a week Food: 2150 calories, without tracking but measuring portions + I follow the Beck Diet Solution +eat 3 meals about 5 hours apart, no unplanned food in between +no sugar, no white flour +eat fruits or vegetables at all meals +I measure everything I eat on kitchen scale, except non-starchy vegetables - those are free : ) Sleep: go to bed 8 hours before I have to get up Drink: 8-10 cups of water, no soda No alcohol - I don't like it anymore

My name is Kriszta, I'm from Hungary, 51 years old. I'm 170 cm (5 ft 7 in). I live with my husband and two grown up children. I love running, yoga, walking, dancing, reading, watching movies, traveling.

I'm a big self help book fan - my favorites that helped me most are listed in Introduction.

Add a Link Kriszta Goal weight: 59 +- 1 kg /// 130 +-2 pounds CET (Europe, Hungary) Maintenance Lessons Learned: -go on with the healthy lifestyle learned in weight loss phase -just add healthy foods gradually to stop losing -work out every day - 30-60 minutes is enough to maintain weight and good mood -do not try to balance overeating by extreme workouts, it is not going to work -avoid overeating, instead of satisfaction you get stronger cravings
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