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KBEHNKE81's Photo KBEHNKE81 Posts: 16,458
11/14/19 4:49 P

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I am aware that maintenance takes continued effort. You can't maintain if you backslide.
I am better are responding to sabotaging thoughts when I take that split second to recognize them.
I have overall consistent foods/meals that I know fit into my daily plan, and know the appropriate portion size.
I keep up with exercise, and must be sure that if I can't keep up the intensity (I've had to reduce my running), I will have to increase the quantity (so now I have to walk for 45 minutes rather than run for 20).
The is so much support on SparkPeople, and if you are ever feeling a little frustrated, reach out to one of us team members so we can cheer you on.

My next step is to create some new menus for a little more variety and some new foods.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


THE_FAE's Photo THE_FAE Posts: 699
11/14/19 9:44 A

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I appreciate this group and the group reading. I like the idea re-commit with the 3 pound gain. that sounds like a good number. I think if it was 5, it would send me into a funk.

I have made some adjustments with this second reading and have added an additional reminder to planned exercise (I'm doing yoga daily) which has been my bigger challenge lately.

this has been wonderful. I look forward to the next time we do this exercise.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


 Pounds lost: 57.6 
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GOCALGAL's Photo GOCALGAL Posts: 5,142
11/14/19 9:44 A

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I love Beck studies and really appreciate Kriszta and everyone's sharing and great advice here. During last year's study I was finally able to drop those last five pounds and get down into a new "decade." .
My strategy to maintain has been I must start tracking diligently if I stray back into the old decade for consecutive weigh ins and nip it in the bud. I've been wobbly about my tracking.
The scale is still not down and I see that I need more ammo such as daily reading of my ARC cards, recognizing my ST's and several of your collective great suggestions.

I especially like the eating consistently idea. For me that will be a more repetitive menu, making tracking easier and more doable and making me more accountable.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 583
11/13/19 8:47 A

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I also want to thank Kriszta (and everyone else). I am hopeful that with some of the new strategies, I can stay on track till I get down to my goal weight. And I love the recommendation to recommit if I see a 3 lb. weight gain. Thanks Again!

This turtle is to remind myself that slow but steady wins the race.


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MARITIMER3's Photo MARITIMER3 SparkPoints: (239,927)
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11/13/19 7:26 A

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Thank you, Kriszta for staying with us. My plan is to lose 5 more lbs., which will put me within 5 lbs. of my initial goal, and then re-evaluate. I'm making plans so that the holidays will be less disruptive than other years... remembering that the cookies will be tempting, but I can resist them, especially as I plan to give away about 90% of my baking.

I know that my most difficult task will be avoiding the nuts & bolts (a snack made with cereals, pretzels and salted nuts) which my family loves. I have not decided whether I will make less (I usually make about 4 batches) or skip them completely. I always make them as gifts, and I know that people will miss them (or is that justification talking)...

I will also be aware of "emotional reasoning" and "justification", and will combat them with the 7 questions.

Beck gives us the tools... it's up to us to use them consistently.

Edited by: MARITIMER3 at: 11/13/2019 (07:33)
Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 517
11/13/19 7:18 A

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Kriszta, Thanks for staying with us everyday. Your insights are invaluable. So many times people regain the weight back and I love to see you haven't and believe this book has skills to maintain the weight. I have lost a lot of weight once before and I love the 3 pound" recommit yourself "realization that this is the time to start monitoring yourself again. 2 pounds give or take is normal. I read the chapters but what you add to it with your own personal take from it, is invaluable to me.

Thanks for another time through the book.

It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,551)
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11/13/19 3:38 A

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Hi Team,

now this is really the Very Last Chapter of the book:

How to Stay at your New Weight
Dr. Beck suggests helpful habits to achieve this:
-continue to weigh in (between once a day and weekly)
-recommit yourself if you gain 3 pounds (my note: from center weight, +-2 pounds is normal)
-create a Maintenance Advantages Response Card
anticipate amount of effort required for maintenance
-give yourself credit
-respond to sabotaging thoughts
-continue to plan and monitor eating
-may try to stop planning in detail, and have a generic plan, or plan mentally... if you regain weight, go back to planning (my note: so far I have always regained after a few months when I stopped planning so I do plan in writing every day, and don't intend to stop anymore)
-create menus
-eat consistently day to day
... and so on

Believe It!
Once you get there, you will be able to maintain your new (Lowest Maintainable) weight for the rest of your life, as long as you practice your Beck skills.
We now have all the information we need - we "only" need to remember and practice.

What are you thinking?
Please share here!

Personal note: reading list, I realize I have practiced all these skills in the past 5 year, and I believe this is a major reason why I'm able to maintain my new healthy weight.

Congrats to everyone to reading this valuable book, and thanks for sharing your experience with a group!
Let's keep in touch on the Daily Check In message board:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x6
984482


emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-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


429 Maintenance Weeks
0
110
220
330
440
OHMEMEME's Photo OHMEMEME Posts: 986
1/12/19 3:28 P

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Just reread this chapter and found a really good summarized thinking checklist. I tried to share it as a photo here but not working! Anywho, p. 267 Reminders to think thin...


Edited by: OHMEMEME at: 1/12/2019 (15:34)
A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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BECKIKORN's Photo BECKIKORN SparkPoints: (9,206)
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12/31/18 9:49 A

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Official end to the (first) six weeks on the Beck Weight Loss Plan. My weight loss total is 6.7 pounds. I am very proud of my accomplishment. I hope to continue with the blue book and work towards losing down to my losing maintainable weight. I know a lot of people would not consider my LMW to be ideal- bet I think for me it is realistic and I can enjoy a happy enriched life at that weight. I will however continue to monitor and when I have gained 2-3 pounds return to Beck and make sure I stay at my LMW. Thanks for all the help and support so far!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 210.4 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,551)
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Posts: 5,770
11/13/18 3:31 A

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Hi Team,

now this is really the Very Last Chapter of the book:

How to Stay at your New Weight
Dr. Beck suggests helpful habits to achieve this:
-continue to weigh in (between once a day and weekly)
-recommit yourself if you gain 3 pounds (my note: from center weight, +-2 pounds is normal)
-create a Maintenance Advantages Response Card
anticipate amount of effort required for maintenance
-give yourself credit
-respond to sabotaging thoughts
-continue to plan and monitor eating
-may try to stop planning in detail, and have a generic plan, or plan mentally... if you regain weight, go back to planning (my note: so far I have always regained after a few months when I stopped planning so I do plan in writing every day, and don't intend to stop anymore)
-create menus
-eat consistently day to day
... and so on

Believe It!
Once you get there, you will be able to maintain your new (Lowest Maintainable) weight for the rest of your life, as long as you practice your Beck skills.
We now have all the information we need - we "only" need to remember and practice.

What are you thinking?
Please share here!

Congrats to everyone to reading this valuable book, and thanks for sharing your experience with a group!
Let's keep in touch on the Daily Check In message board:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x6
984482


emoticon



Edited by: KRISZTA11 at: 11/13/2019 (03:37)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-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


429 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,971
11/11/18 9:10 A

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Judith Beck teaches skills to keep weight off and recover from temporary gains
1. Learn to stick to any diet - LCHF can reduce craving for sugar and starch
2. Resist tempting foods - Nuts - count-out or crush to sprinkle on food
3. Deal with trigger eating situations - Easier to avoid when resistance is low
4. Creating Time and Energy ***Less TV & computer time*** (juMp hurdle)
5. Put an end to emotional eating - deep breaths, identify feeling and distract
6. Conquer every excuse to overeat - Breath! respond to sabotaging thoughts
7. Feeing happy and carefree after exercise are tempting times. Conquer by drinking water and don't let my car stop to eat on the way home.
~~~I feel safer at home to make better food choices. Plan meal carefully!
"Best Ways to Maintain Weight Loss bit.ly/2E9RRol "
emoticon Kriszta for our Beck renewal emoticon emoticon emoticon emoticon emoticon emoticon


Edited by: AURA18 at: 4/11/2019 (11:43)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,551)
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Posts: 5,770
11/13/17 3:29 A

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This is the very last chapter of the book - really! : )
I cannot add much to my April post - I'm still doing the same, and it is working!

I "activated" the ongoing Beck Challenge thread,
it is now 3rd sticky topic in the Goals!!! forum - join me if you like!

emoticon


Edited by: KRISZTA11 at: 11/13/2018 (03:31)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-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


429 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,551)
Fitness Minutes: (235,030)
Posts: 5,770
4/13/17 7:28 A

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My way to stay in at my New (Lowest Maintainable) weight is:
- weigh in daily and look at trends, not at daily fluctuations
- read my Advantages Response Card (any any relevant response card) and complete my Beck to do list daily for a while... then switch to once weekly. (since February 2015)
- go back to daily if I get into trouble and weight starts to creep up
-check in with my Beck diet coach weekly
-I'm member of At Goal & Maintaining + Transition to Maintenance Spark Team, and participate in every +-3% Maintenance Challenge

www.sparkpeople.com/myspark/g
roups_ind
ividual.asp?gid=1111


Finally, I have just set up a new Ongoing Beck Challenge - feel free to join me if you like:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=2869x10071xR>66613724


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-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


429 Maintenance Weeks
0
110
220
330
440
GABY1948's Photo GABY1948 SparkPoints: (908,071)
Fitness Minutes: (387,398)
Posts: 155,110
11/13/16 12:56 P

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SO far I have been able to MAINTAIN them both....anxious to read others!

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





273 Maintenance Weeks
0
70
140
210
280
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,551)
Fitness Minutes: (235,030)
Posts: 5,770
11/11/16 3:37 P

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... at your Lowest Maintainable Weight! --this is the last, 12th Chapter of The Beck Diet Solution.

The difference between Lowest Achievable and Lowest Maintainable Weight is explained in Chapter 11. I haven't found a historical thread on this, so started a new one.
Share your experience here!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-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


429 Maintenance Weeks
0
110
220
330
440
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