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Re-Reading the Beck Diet Solution, combined with intermittent fasting.

Friday, November 01, 2019

This is the third time I've tried to complete the Beck programme, and each time I learn more about myself.

This re-read started on October 1, and I'm now on day 32. Beck is based on cognitive behavioral therapy, a programme I used about 15 years ago to deal with depression. It helped then, and it's helping now.

One thing I've learned is that I seldom eat because I'm hungry. I eat because the clock tells me that it's time to eat, and I've been trained for many years to have three meals each day.

I'm also learning about things that trigger me to overeat. I eat when I'm tired, lonely, angry, frustrated... I eat to comfort myself.

At the same time as I'm doing Beck, I'm also trying intermittent fasting again. IF is based on eating all your food in an 8-hour period (or less), and fasting for 12 hours or more. I find it very easy not to eat when I first get up, so I usually break my fast with a small meal some time between 11:30 and 1:30. One example would be a whole wheat English muffin with 1-2 tsp. margarine, one egg fried in 1 tsp. olive oil, and thin slices of extra old cheese, with 2 cups of water.

Mid-afternoon I have a half cup of Greek yogurt, half cup of fresh or frozen fruit, one-third cup of bran buds and 2 tbsp. sunflower seeds. Dinner, between 6 and 7, is usually chicken or fish, with 2 or 3 vegetables. I have brown rice about once a week, pasta occasionally, but seldom eat white potatoes.

I still struggle to drink 8 cups of water each day. I usually have 6 or 7.

Exercise is mostly walking, usually on the treadmill in the evening. I would love to get back to the pool, but right now I find it hard to fit in. Perhaps after Christmas.

Nothing new in this blog, I know. I guess I am writing it mostly for myself, to reassure myself that I am on the right course. I am down 29 lbs. from when I started, and symbolically breaking the 30 lb. goal will be huge for me. A huge thank you to the Spark Friends who have encouraged me along the way.

Thanks for reading,
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Member Comments About This Blog Post
    I think that it's wonderful when we find what really works for us. I, too, am using 3 different methods and find it much more relaxing and easy to live with. I have lost 42# since my surgery and it is due to the mix, not just one method. When I used to try to follow a regimented plan, it made me anxious and I eventually slid back. It works so much better for me to eat healthy, but to still go out to eat with friends (I don't go overboard, but I do enjoy a good meal out (even though I bring about half of it home to eat the next day), I do exercise every day, but it is broken up into several shorter periods for a total of about 60 minutes/day and I introduce something new every couple of weeks to keep it interesting and also to work different areas.

    I think that women are especially good at choosing what works for them and finding the new LIFESTYLE CHANGE that they can use for the rest of their healthy lives. emoticon
    28 days ago
    Congratulations Gail on your success. I am so glad you found a program that works for you. I am reading along with the Beck posts, But I am mostly working on WW. The motivational help that Beck gives is huge.
    30 days ago
    This program sounds very good. Great job! emoticon
    31 days ago
    You are a warrior, Gail. So glad you've found a path that works for you.
    32 days ago

    We are all struggling/working to achieve a weight goal... or maintain the goal we have already achieved..
    AND, I do believe we all benefit from reading the personal blogs like this one.. relating what you do that works for you and the thing you want to do that you are sure would be a major help to yourself.
    Thank you for sharing.
    I think you are doing a great job. Keep up the good work.
    You definitely are worth the effort !!

    32 days ago
    Funny you should mention CBT and eating for comfort. I've been having spells lately of feeling very sad that I live alone, with these waves of loneliness washing over me and just wondering where all this extra emotion was coming from, especially since the tempo has actually picked up on making friends and being part of the community.

    And it then occurred to me last night that these are the feelings I've been muting with comfort eating, emerging now to be felt as my connection to food changes to a nutritional one.
    33 days ago

    Comment edited on: 11/2/2019 10:10:58 AM
    That is wonderful, Gail!
    You sound very balanced and calm.
    33 days ago
    emoticon emoticon

    Have a great weekend my friend emoticon
    33 days ago
    You can and will do this. You are am awesome inspiration for me.
    33 days ago
  • CGEM61
    emoticon this is emoticon and its working emoticon emoticon . i do IF also!
    33 days ago
    You got this.
    33 days ago
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