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11/13/19 3:35 A

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I hope all of us in this Beck Diet Solution reading challenge reach (lowest maintainable) goal weight, and stay there happily ever after!
This chapter gives us the skills to achieve this.

What do you think?
Please share on the How to Stay at Your New Weight message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x655R>86447


Edited by: KRISZTA11 at: 11/13/2019 (03:35)
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


430 Maintenance Weeks
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110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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11/12/19 3:11 A

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When to Stop Losing and Start Maintaining?
This chapter is just in time for those who are about to lose the last 5-10 pounds.

I find the concept of Lowest Achievable and Lowest Maintainable weight.
Realizing these two are not identical, and that they may even change over time, depending on lifestyle and circumstances is key to happiness and contentment.

What are you thinking? please share on the
D42+: When to Stop Losing and Start Maintaining? message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Edited by: KRISZTA11 at: 11/12/2019 (03:41)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/11/19 3:09 A

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Hi Everyone,

Today is Day 42: Practice, Practice, Practice!

The chapter lists great reminders of what we learned during the past 6 weeks - but learning is only the first step!

To really learn something we need to
-obtain instructions (we read the book!)
-remember them (we have our new to do lists)
-practice!
If we practice our new skills and use our new tools repeatedly, day after day, they will become ingrained habits, and we will have to invest less and less energy to remember and do them.

What do you think?
Please share on the Day 42: Practice, Practice, Practice! message board
(click blue hyperlink below)

www.sparkpeople.com/myspark/team_mes
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This is the last "numbered" day of the program, but I believe the last two chapters are equally important. Even if someone hasn't reached their goal weight yet, it is very helpful to be prepared for that time.

When to Stop Losing and Start Maintaining?
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x655R>86375


How to Stay at Your New Weight
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x655R>86447


emoticon to everyone who reached this point in this program, enjoy your new healthy habits, and how they make "dieting", eating and life easier!

emoticon

Edited by: KRISZTA11 at: 11/13/2019 (03:26)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/10/19 4:40 A

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Hi Team,

today is Day 41: Make a New To Do List

I know this is essential in long term success - believe or not, despite reading response cards consistently for weeks, it is still very easy to forget about them, once we stop practicing.
My solution to this: keep going, never stop practicing.

What are you thinking?
Please share your thoughts on the day's message board (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3812


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/9/19 6:02 A

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Hi Everyone,

today is Day 40: Enrich Your Life

Enrich your life - if we did our Beck homework and created time and energy for dieting and exercise, prioritized and down sized everyday's task, resolved problems, reduced stress...
we may tap into vast amounts of time and energy to enrich our lives!

The day's discussion thread:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3844


We deserve it!
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/8/19 3:06 A

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Hi dear Team,
Day 39: Keep Up With Exercise

While the role of exercise is minor compared to eating well,
it gives us the physical well being and balance, and the sense of being in control we need to keep going.

What are you thinking?
Please share on the Day 39 messageboard (click blue hyperlink below)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3867


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/7/19 4:05 A

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Hi Team,
Day 38: Dealing with a Plateau is about managing times when the weight loss just doesn't seem to happen.

A plateau can make us feel helpless, but we are not.
We can always take action and change the way we eat and exercise, or accept the actual weigh as a realistic goal weigh to maintain.

What are you thinking?
Please share on the Day 38: Dealing with a Plateau message board (click blue hyperlink below):
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
223943


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/6/19 3:38 A

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I like this chapter 37: Reduce Stress! a lot, because it applies all the skills we learned for eating to other areas of life.

1. Solve the Problem
-Priority Chart from Day 8 (Create Time and Energy) - I love the division of tasks into categories of Essential / Highly Desirable /Desirable, and the suggestion to decrease, delegate and eliminate things that are not essential...
-Seven Question Technique (Day 27) can help to look at things in a new, more creative way, and clear self-defeating thoughts

2. Relax - in non-food but pleasant and nurturing ways

3. Change Mindset: relax unreasonable rules, lower expectations towards ourselves and others
my favorite is "I should always prevent problems from happening" rephrased as "I should try to take reasonable precautions"
and
"Other people should always read my mind" changed to "It is realistic to expect that people won't know what I want or need unless I tell them"

What are you thinking?
Please share on the Day 37: Reduce Stress!!! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3961


emoticon

Edited by: KRISZTA11 at: 11/10/2019 (05:41)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/5/19 3:47 A

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Today's chapter
Day 36: Believe It! is an important lesson.

"Your progress won't disappear as long as you continue to use your tools"

Completely true and encouraging.... but subject to sabotaging thoughts.
If one is bored of practicing skills and is looking for an excuse to stop doing them, it is an easy way out to NOT believe they are working.
But they are working!

Reading this book is not a big effort - but really doing the assignments, learning the skills, and then remembering and practicing them every day is a huge achievement, and WE did this!
Our reward is an easier and more pleasant way of eating and living.

Notice that this day's "Believe It! response card is one of the five dr. Beck recommends to read twice daily during the program, and later as needed.
D1 Advantages Response Card
D16 No Choice (Prevent Unplanned Eating)
D19 It is Not OK (Stop Fooling Myself)
D20 Get Back On Track
D36 Believe It!

What do you think?
Please share on the Day 36: Believe It! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>4015


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/4/19 2:28 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

What are you thinking?
Please share on the Day 35 Get Ready to Weigh In message board (click blue hyperlink below).
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4490


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/3/19 12:38 P

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Dear Team, I'm sorry for posting this so late,
I was away from home, and it didn't work from my tablet!
Day 34: Solve Problems is about the next step: OK, I managed to calm down with one or more of the techniques...
Now let's see what can I do to solve the problems that caused the intense emotions that made want to eat! And maybe prevent their future arising...

Dr. Beck re-uses the strategies we learned on Day 25-26-27 (Identify Sabotaging Thoughts, Recognize Thinking Mistakes, Seven Question Analysis).
Just like in Day 27, it is not easy to do this on the spot, in the emotional situation.
I find it is easier to note down the problem that upset me, and work with it a few hours or days later. As these problems usually return again and again, I can deal them better in the future, or make them go away entirely.

What are you thinking?
Please share on the Day 34: Solve Problems message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4499


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/2/19 12:38 P

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Hi Team,
Day 33: Eliminate Emotional Eating is important to most of us who try to lose the weight and keep it off!
We have a tendency to eat to get rid of unpleasant emotions.
This chapter shows us alternative ways to calm down, without turning to food.
At my first reading I didn't notice this: dr. Beck suggests the techniques we learned in D13 Overcome Cravings, very helpful!

What are you thinking?
Please share on the Day 33: Eliminate Emotional Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4507



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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
11/1/19 4:11 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts...
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share on the Day 32: Prepare for Travel messageboard (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4517



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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/31/19 7:30 A

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Day 31: Decide About Drinking chapter is about alcohol.
We should take planning alcohol intake at least as seriously as food:
it contains lots of calories, and weakens willpower.
The chapter gives us good strategies.

I rarely drink, about 15-20 times a year, and even then,almost always only a half glass of wine, because I drive. And during summer holidays a bear with lunch or dinner.
Despite that, I often notice that even that small amount is messing with my eating, and the risk of eating unplanned food goes up.
Alcohol fuels sabotaging thoughts like "it will not matter" and "I can eat just this one bite and then stop".
Planning helps.

What are you thinking?
Please share on the message board of Day 31:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x908R>4537


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/30/19 4:32 A

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Day 30: Stay in Control When Eating Out
our task is preparation for restaurant meals, so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

What are you thinking?
Please share on the Day 30: Stay in Control When Eating Out message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
084550


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/29/19 4:26 A

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Hi Team,

Today, Day 29: Resist Food Pushers
we work with a special sabotaging thought:
it is OK to eat unplanned food, because otherwise we would hurt the feelings of our host.
Let's look into this deeply!

This chapter gives us great examples, and alternative ways to look at this.
What are you thinking?
Please share on the Day 29: Resist Food Pushers message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x9
084568


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/28/19 4:44 A

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Hi team,

Today's chapter is
Day 28:
Get Ready to Weigh In!

another week has passed, and we learned a lot!
Don't worry if you haven't finished the work with the thinking errors and the seven questions,
very few Sparkers can do that in one go.
Good news: we are done with the most difficult part of the program, the next 2 weeks will be downhill compared to Day 25-26-27.

We take some time to prepare mentally to our second official weigh in tomorrow.
We get a smart analysis of the 3 possible results (lost a lot of weight - lost little - didn't lose or even gained), and helpful ways of action.

Very few people lose weight in a straight line, usually it is ups and downs, just the overall trend is going downwards. Remember: daily fluctuation may be 4-5 pounds overnight, while healthy weight loss is 1-2 pounds per week. Fluctuation can hide the trend for 1-2 weeks, but rarely longer.

What are you thinking?
Please share on the Day 28: Get Ready to Weigh In! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2245



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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/27/19 5:19 A

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Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?
Please share on the Day 27: Master the 7 Question Technique message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2280


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/26/19 6:43 A

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down on the Day's message board (see link below) to see posts from previous group readings, these examples may help!

What are you thinking?
Please share on the
Day 26: Recognize Thinking Mistakes message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2309


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/25/19 3:11 A

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Day 25: Identify Sabotaging Thoughts
Our task is paying attention and identifying our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".

Just write them down - we will work with them in the next 2 days!

What do you think?
Please share on the
Day 25: Identify Sabotaging Thoughts message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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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


430 Maintenance Weeks
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220
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440
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10/24/19 4:19 A

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Day 24: Deal With Discouragement chapter:
Everyone has difficult times during weight loss,
and this chapter gives us helpful ideas on how to not panic when it happens.
It is normal to have doubts and be discouraged at times - but it is not OK to let these thoughts overwhelm us!

"When you have discouraging thoughts, you have a choice.
You can allow them erode your motivation, give up and abandon your goal.
Or, you can vigorously respond to these sabotaging thoughts, feel better, become more motivated, and continue to work toward your goal."

Remember, dieting does get easier!

What do you think?
Please share on the Day 24: Deal With Discouragement message board
(click blue hyperlink below)
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Attention: white waters ahead!!!
The next 3 days of the program are the most difficult - it is downhill after that!
Day 25-26-27 deals with identifying thinking mistakes and sabotaging thoughts, analyzing our personal sabotaging thoughts and creating personal helpful responses.
Don't worry if these chapters take more than one day to master these steps - for me it took more for sure!

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


430 Maintenance Weeks
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110
220
330
440
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10/23/19 5:23 A

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Day23: Counter the Unfairness Syndrome chapter is again about a specific sabotaging thought:
(It is OK to eat this unplanned food because) others are eating it and it is not fair I can't have it.

I think it is the first time in the book that we look at how eating behaviors of others affect us - so far we dealt with what's going on in our own head! : )
Thinking rationally, of course a calorie is a calorie, whether or not others are eating it,
and (hopefully) I wrote a good food plan last night, incorporating all the calories and nutrients I need for today.

What are you thinking?
Please share on the Day23: Counter the Unfairness Syndrome message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x894R>2396


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


430 Maintenance Weeks
0
110
220
330
440
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10/22/19 3:16 A

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Day 22, Say "Oh Well" to Disappointment is about accepting that life experiences are not always satisfactory, and yes that includes food-related situations.
We can't have it both ways, for a person who wants to reach and maintain a healthy weight, and to live a healthy life, it is impossible to always eat whatever they like.

"Once you truly accept that you NEED to follow the steps in this program, your struggles will diminish and dieting will become much easier."

Saying "Oh well... this meal was not as satisfactory and fun as I expected, but this was it, there is no more" is not easy. But it is easier to say at the end of a planned meal, than saying after the first unplanned bite, because once I started eating off plan, it gets harder with every bite.
The fullness I feel will increase in the next 20-30 minutes, and the desire to eat more will diminish,so the longer I resist, the better chances I have!

What are you thinking?
Please share on the Day 22: Say "Oh Well" to Disappointment message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x894R>2435


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


430 Maintenance Weeks
0
110
220
330
440
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10/21/19 3:23 A

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Day 21 - last day of our 3rd week, and half point in this 42-day program!
Congrats to all who got this far reading and practicing!

Preparing for weigh in (tomorrow morning) is very important.
If we do it with the right mindset, it is a helpful data point, a feedback on how we did in the past week, a kind of compass.
The weight graph helps by breaking up the weight loss process into manageable steps of 5 pounds at a time. Weight will go up and down for sure, but over time, the downward trend will emerge.

What are you thinking?
Please share on the Day 21: Get Ready to Weigh in message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x877R>4808


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


430 Maintenance Weeks
0
110
220
330
440
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10/20/19 2:54 A

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Today's (Day 20 Get Back On Track) chapter is about one specific self deluding thought:

"I have blown this, I might as well eat whatever I like for the rest of the day, I'll restart dieting tomorrow".

I love that this chapter suggests to simply get back on track, do not "make up for it" or skip meals or do extreme exercise, just get back on track and eat normally at next planned meal - and give myself credit for doing so.
It is easier to do, so it is more likely to happen.

In general I like the pink Beck Diet Solution book much more than the blue Beck Diet Trap Solution, but the examples in the chapter about this topic is excellent in the second.
..."in almost no other area of life do we think it makes sense to compound one mistake with another..."
...walking down a flight of stairs, stumbling down a few - and throw yourself down the rest?
...missed your exit on the highway and drive 5 more hours in the wrong direction?
...broke one plate and smash the whole set?

Fooling ourselves it is indeed!
I did a lot of that in my younger years, now I find it comforting that I don't have to punish myself and go on a deprivation diet - just eat normally at my next meal.
Makes it easier to get back on track - and that's the hardest step.
Once back on track, dieting is easier again.

What are you thinking?
Please share on the Day 20: Get Back on Track message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Important note from dr. Beck in this chapter about Binge Eating Disorder:
"if you have been following this program faithfully but still experience frequent binges, you might need to consult a mental health professional."
This program can help overcome binge eating disorder, but it may not be sufficient for everyone.
Before I started my healthy lifestyle journey back in 2011, I had bad binges almost every night, for years. Since practicing Beck Diet Solution I'm down to 2-3 binges per year, and I'm grateful for the improvement. But not everyone responds the same way, so if in doubt, it is safer to consult a mental health professional.

Day 20 To Do List:
- I read my Advantages, NO CHOICE and It's Not OK response cards at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I identified and responded to a self-deluding thought
- I created an Get Back On Track Response Card

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


430 Maintenance Weeks
0
110
220
330
440
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Posts: 5,773
10/19/19 4:36 A

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Day 19: Stop Fooling Yourself!! task is catching the thoughts that tell us
"It is OK to eat this {name unplanned food} because..."
eg.
-it's not a whole piece
-I'll eat it only this one time
-I'll make up for it later be eating less...
See full list in D19 chapter - check off those that you have had in the past!

Assignment:
the next time you have an urge to eat something that's not on your plan, notice what's going through your mind. Pay attention to thoughts that start with 'it's okay to eat this because..."
Note them down - we will have a closer look on them later in the program.

The time between the thought and eating the desired food may be very short, making it hard to notice. Eating everything sitting down, that is, not eating a single bite standing, may help slow time down. Grab the food, put on a plate, walk to the table, sit down - and you will surely be able to catch the thought that tells you "it is OK to eat this because..."

Also, we are supposed to create an It Is Not OK response card, and read it every day during the program (see examples in the chapter).


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What are you thinking?
Please share your thoughts on the
Day 19: Stop Fooling Yourself!! message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Day 19 To Do List:
- I read my Advantages Response Card and NO CHOICE response card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I ate only to normal fullness
- I created an It's Not Okay Response Card


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


430 Maintenance Weeks
0
110
220
330
440
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10/18/19 7:31 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts on the
D18: Change your Definition of Full (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x877R>4891


Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/17/19 5:14 A

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Today's (Day 17) task is practicing NOT overeating by purposely putting more food on your plate than what you plan to eat, preferably at lunch or dinner.
*choose a food that is on your plan, but purposely put on your plate a larger portion
*also, choose a food that is not on your plan at all for that meal, and put that on the plate too
*at the beginning of the meal, push the extra portions to the side
*and eat only what's on your plan
*if you are tempted to eat the extra food - use the anti-craving techniques (Day 13) and counter sabotaging thoughts
*when finished eating the food you were supposed to eat, clean your plate: throw out extra food or save it for another meal.

What do you think? How did the experiment go?
Share your thoughts on the Day 17: End Overeating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Day 17 To Do List:
- I read my Advantages Response Card and NO CHOICE response card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I weighed myself and recorded my weight
- I practiced not overeating


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


430 Maintenance Weeks
0
110
220
330
440
SUSAN_CDN's Photo SUSAN_CDN Posts: 723
10/16/19 1:19 P

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Saying “No Choice” to myself, in a committed way, and walking away works for me. It is amazing how quickly I can take my mind off the temptation. The hard part is saying No Choice, and meaning it. Sometimes my thoughts are impulsive and I resist thinking about a response to a sabotaging thought because I really want to eat something and not take time to think about it, and don’t really want to talk myself out of it. I always regret those times.

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10/16/19 8:16 A

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I know I can do NO CHOICE and, personally, I don't mind the phrase, because sometimes we just have to tell our inner demanding voice NO.

However, "MY CHOICE" is more accurate. It is MY CHOICE to walk away and leave the food uneaten.

For the past several years -- I think since 2012 -- I have observed a self-imposed "Sweets and Treats Fast" between Thanksgiving and Christmas Eve. No sweets, no treats, no grazing/snacking. While it is not easy, I have been able to observe it by just saying no. And not because I *can't* eat those foods, but because I *choose not to*. My Choice - no choice.


**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.


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10/16/19 3:30 A

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Today's (Day 16) chapter is about eating what we planned in writing the night before.
There are several reasons why we may have the idea to eat something else - this day is about staying on plan anyway.

To eat or not to eat?
"This internal argument can create tension, which is emotionally and physically uncomfortable. You'll be tempted to relieve this tension by eating.
... Just as deciding to eat can reduce tension, so can deciding NOT to eat.
...Firmly saying NO CHOICE decreases both the struggle and the discomfort."
With practice, this can become automatic, just like the habit to brush teeth twice daily.

Today's assignment: create NO CHOICE response card (see examples in the book),
and from now on, read it at least twice daily (together with the Advantages Response Card).
(you may create response cards on other days of the program, if you find them helpful to counter sabotaging thoughts)

What do you think?
Please share your thoughts on the
Day 16: Prevent Unplanned Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=0x10071x877R>4968

***Note: if you scroll down in the Day 16 message board, you will see many of us dislike the phrase "NO CHOICE" - if you feel the same, please feel free to develop your own more positive version, that doesn't provoke aversion. Lots of good examples there and on the Day 13 message board,

This might have been too hard in the past, but we have many skills that help us now.
-we have a reasonable diet (D2) + a written plan for the day (D14)
-we learned about hunger (which is not an emergency, D11, D12), and desire to eat and cravings (which we can overcome, D13)
-we monitor eating after each meal (D15) and give ourselves credit for all positive choices (D4)
just to mention a few!

Day 16 To Do List:
- I read my Advantages Response Card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I weighed myself and recorded my weight
- I made my NO CHOICE response card

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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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Posts: 5,773
10/15/19 3:23 A

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Day 15 Monitor Your Eating is again a day-long assignment!
We have learned a lot in the past 2 weeks,
AND we have the food plan we created on Day 14.
Day 15 task is stick to that plan, using the skills we learned: remembering advantages of losing weight, noticing the good things we deserve credit for, eating sitting down, slowly, mindfully, in a well.arranged environment, differentiating hunger, desire and cravings, tolerating unpleasant sensations...

Day 15 assignment:
*weigh yourself
*follow food plan - eat everything on your plan (unless you become overly full)
*monitor your eating immediately after finishing each meal:
-put a check mark next to the food you ate
-cross out food you had planned to eat but didn't
-add and circle food you ate that you hadn't planned to eat
-at the end of the day, look at how you marked up your food plan - give yourself credit / if needed get into problem solving mode, see how you can do better in future

What do you think?
Please share your thoughts on the
Day 15: Monitor your Eating message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
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Day 15 To Do List:
- I read my Advantages Response Card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I wrote out a new food plan for tomorrow
- I weighed myself and recorded my weight

(From week 1-2: if not done yet, add to to-do list:
-have you chosen two diets?
-have you created time in your schedule and prepared your environment?
-are you consulting your diet coach regularly?)

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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/14/19 3:48 A

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Hi team,
we are finishing week two - time is flying!
So, this is our last day in preparation to start our chosen diet tomorrow.
Day 14 task is making a food plan for tomorrow:
write down what you are supposed to eat and when.
Do you feel like "I don't really have to do that, do I?"
Please read about the benefits of doing this, and the example sabotaging thoughts and helpful responses in the chapter.

Also, tomorrow is the first official weigh in day,
and we create a weight chart. From now on, we record weight weekly on the chart.
Please feel free to post your weekly weigh-ins in this team message board if you like:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=249
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1x34432423


Important: the To Do List at the end of the chapter has grown quite long, it helps us to remember all the helpful skills we learned - they will make dieting easier.

What do you think?
Please share on the Day 14: Plan for Tomorrow message board (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x865R>4980



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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/13/19 4:03 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12 for rating discomfort caused by hunger)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.
Note: the chapter doesn't say this, but it is logical and helpful to treat desire to eat the same way as cravings. I find that if I give in to a desire to eat, I usually help it grow into a craving.

Please share your thoughts on the
Day 13: Overcome Cravings message board (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x865R>4986


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


430 Maintenance Weeks
0
110
220
330
440
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10/11/19 3:05 P

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Tomorrow's Day 12 is again a day-long experiment,
It is good to read the chapter before breakfast or the night before.
If 12th October is not a good day, you may pick a more convenient day later during the week.
Please don't skip this important assignment, because it provides important insights that will make dieting easier, and most readers say it reduces anxieties greatly.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples. (
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how uncomfortable (not hungry!) you feel at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience on the
Day 12: Practice Hunger Tolerance thread (click blue hyperlink below)
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x865R>4992


Edited by: KRISZTA11 at: 10/11/2019 (15:05)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/10/19 4:30 P

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Hi Team,
it is still Day 10 here in Europe and even more so in America,
but -as promised - I'm posting early for Day 11: Differentiate between Hunger, Desire and Cravings
because Day 11 assignment starts in the morning tomorrow!

Dr, Beck starts by explaining the difference between these three:
Hunger: when you haven't eaten for several hours. empty feeling in stomach, rumblings
Desire to eat: not hungry, maybe just finished a large meal, but want to eat because there is tempting food around
Craving: an emotionally intense urge to eat, feeling of tension, unpleasant yearning sensation in mouth and throat

The assignment is to note down what we experience before, halfway, right after and after 20 minutes after each meals:
*describe how the stomach feels
*rate stomach hunger 0-10 (0= not hungry, 10= the hungriest you have ever felt)
There is a sample Hunger Monitoring Chart in the book.

Please share your experience on the Day 11: Differentiate between Hunger, Desire and Cravings thread (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
654998


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/10/19 2:42 A

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Day 10 task is setting a realistic goal,
something that is doable, doesn't require a restrictive diet or extreme exercise,
and is achievable in the near future.
Dr. Beck recommends to go for a 5 pound loss as initial goal- and celebrate when we get there. Then set the next goal.
Also, a slow weight loss is better, because it is sustainable.

Please share your thoughts on the
Day 10: Set a Realistic Goal thread (click the blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
655004


Important: the next 2 days of the program have day-long assignments, that start in the morning. If you want to do Day 11 on October 11 with the group, then please read instructions in chapter "Day 11: Differentiate between Hunger, Desire and Cravings" tonight.
For this reason, I'll post on the Day 11 thread as well later today.

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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/8/19 2:14 P

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I'm posting early for tomorrow, because I have to leave very early for a business trip.

Day 9 task is to create an exercise plan - and dr. Beck lists many advantages of planned and spontaneous exercise.

It is important to start small and build it up gradually if you are new to exercise.
It makes no sense to start running or other intense forms of exercise after being sedentary for a long time - that would be an unpleasant and discouraging experience, may even cause injuries.
It is better to start with short walks, stationary biking, easy swimming, stretching - and raise bar after becoming stronger.

Please share your thoughts and experience on the Day 9 thread (click blue hyperlink below)
Day 9: Select an Exercise Plan
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
655010


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/8/19 3:39 A

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Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience on the
Day 8: Create Time and Energy thread (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
654965



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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/7/19 3:41 A

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Thank you everyone for the lovely positive posts about Finding a Diet Coach!
If you need a diet coach but haven't found yet, you may try to connect within the team.
@JUNEPA thank you for offering being Beck Diet Coach!

Moving on in the program: Day 7 task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don"t call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience on the
Day 7: Arrange Your Environment thread (click blue hyperlink)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
540255




Edited by: KRISZTA11 at: 10/7/2019 (03:53)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/6/19 5:11 A

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Hi Team,
today's task is finding a diet coach (real life or online),
and to report on our progress (successes, struggles and weight) at least weekly.
The diet coach doesn't need to have any special skills.
"... choose someone who is positive, good at problem solving, and truly motivating, and proud of you"
"You want a diet coach who helps you identify and counter your unhelpful thinking, gives practical advice, is highly motivating and is willing to help you implement your program"

We team members are lucky, because we already have the support of this team (and the entire SP community) as a "collective diet coach", but it is beneficial to have a personal diet coach as well.

Please share your thoughts on the Day 6 thread (click blue hyperlink below)
Day 6: Find a Diet Coach
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
540258


If there is no available /suitable person in Real Life, you may try to pair up with someone in this challenge, or other experienced member in the team.
Check out this thread:
Are you looking for a Beck Diet Coach?
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=-1x
10071x
65798623


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/5/19 3:55 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on the Day's message board (click blue hyperlink below)
Day 5: Eat Slowly and Mindfully
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0267


How do you feel about eating slowly? Do you have any sabotaging thoughts?

Day 5 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time


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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/4/19 3:35 A

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Hi Team,
today is Day 4: Give Yourself Credit
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0272

What are you thinking? Please share on the Day 4 message board (click blue hyperlink above)

Today's task is noticing our good behaviors and giving ourselves credit for all the good things we have done, rather than focusing on the negatives only, giving ourselves a hard time.
We need to set up a reminder system, because it doesn't come naturally, it may feel awkward or childish... but in fact a very important skill!
So, if you have sabotaging thoughts against this, it is time to create a Response Card (like the examples in the book): write down the thought that tells us not to do it - and a helpful response that explains why this is helpful.

Did you notice the To Do List at the end of each chapter gets longer every day? ; )
Please don't forget to complete at the end of each day!
Also, you can track it as a Team Goal (Review Beck Principles checklist daily) and earn Spark Points for yourself and for the team.

Day 4 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I created a reminder system for giving myself credit
__ I sat down while I ate
Every time / Most of the time / Some of the time
__ I gave myself credit for sitting down to eat
Every time / Most of the time / Some of the time



Edited by: KRISZTA11 at: 10/4/2019 (03:40)
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


430 Maintenance Weeks
0
110
220
330
440
MARITIMER3's Photo MARITIMER3 SparkPoints: (239,972)
Fitness Minutes: (144,108)
Posts: 9,804
10/3/19 11:37 A

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Hi Kriszta and everyone doing the fall re-read.

We arrived home from vacation last night in a rental car after a bad accident in New Brunswick. An 18-wheeler "didn't see us" and swerved to miss something on the road, sending us into the guardrail (which saved us from going into the median and rolling). We're still waiting to find out if our car will be written off or repaired. Stressful!

Back to work on Beck...

Eating sitting down is a very important lesson for me to learn. We minded our granddaughter while her mother worked for 2 years, until she started school in September, and I picked at food, ate her left-overs and got into all kinds of bad habits during that time. Good news, though, is that I maintained my weight, so I guess the extra exercise helped.

I commit to eating all food while sitting, although occasionally that seat may be in a car. It will, however, be planned and tracked food.

Gail

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 0.2 
0
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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10/3/19 3:26 A

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Today is
Day 3: Eat Sitting Down

Eat Sitting Down - may sound easy, as most of us eat our meals sitting down.
But this chapter is about Not Eating Anything While Standing Up.
Instead, we should notice every bite we put in our mouth - and sit down to eat it.
First, to notice.
Second, to take our time and actually enjoy it.

What are you thinking?
Please share your thoughts (or link to your blog) on the Day 3 Eat Sitting Down message board (click blue hyperlink below)!
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0281


Day 3 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I created a response card to encourage myself to sit while eating
__ I created a reminder system so I'll remember to sit while eating
__ I sat down while I ate
Every time / Most of the time / Some of the time

Note: I recommend posting on the Day 3 message board rather than here, because that way all our posts will be available for all future readers on Day 3 of their own journey, easy to look up by scrolling down.
This message board here is only a schedule, and after our group reading is over, it will "sink down", and chances are, not many people will come to visit! : )


Edited by: KRISZTA11 at: 10/4/2019 (03:36)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/2/19 3:38 A

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emoticon everyone for posting your advantages lists!
You may earn Spark points by joining Team Goal "Read Advantage Response Cards Daily.

Today is Day 2: Pick Two Reasonable Diets
Here is the link to the day's message board - please share your choices there (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x854R>0248


Our task is to pick two reasonable and healthful diets.
Healthful and reasonable so that we can keep it up for a long time - it is not worth starting something we can't keep up!
And two, because we may need the second in case the first doesn't go well.
Why now?
Because if that happens, at that time we may not be motivated and energetic enough to look up a second diet. We can maximize chances of success if we have a plan B at hand!

"Choose a diet that includes food you like and can easily prepare. You'll be much more likely to stick to a diet that allows you food you find both tasty and convenient."

Remember, we are NOT supposed to start dieting yet - just keep eating what we have been eating recently.
We learn some helpful skills first that will make dieting easier.

Day 2 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I investigated diets
__ I chose a reasonable primary diet and a backup diet

Edited by: KRISZTA11 at: 10/2/2019 (03:41)
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


430 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
10/1/19 3:27 A

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Hi Team, this is the first post of the "Beck Diet Solution (Pink) Group Reading October 2019".
I read the book first in January 2015, and I'm following Beck principles ever since - they really make dieting easier for me.
This is the 7th group reading I lead, I do it every March and October to help Sparkers learn skills that make dieting easier - in weight loss phase and in maintenance.
Some of us do it the first time, for other challengers this is the second or fifth time... we can all learn from each other, and support each other!

Today's chapter is
The Beck Diet Solution (Pink) book
The Program - Chapter 5 - Week 1: Get Ready to Lay the Groundwork
Day 1: Record the advantages of loosing weight.

Our task is creating an Advantages Response Card (ARC), with all the advantages of weight loss, so that we can remember them at difficult times, and make better choices.
We will read our personal ARC twice daily during the 42 days of the program, and even after that.

Please share your advantages list, and tell us about your thoughts and emotions on the Day 1 message board (click blue hyperlink below):
Day 1: Record the advantages of losing weight
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x850R>5889


Remember: we are NOT supposed to start dieting, or make any changes in our food plan yet.
In the first 14 days we will learn skills that make dieting easier,
and we will start making changes on Day 15.
If you are already following a healthful diet, that is fine, just continue what you are doing.

Enjoy the journey!
emoticon
emoticon

Edited by: KRISZTA11 at: 10/1/2019 (03:28)
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


430 Maintenance Weeks
0
110
220
330
440
BCHARIE's Photo BCHARIE Posts: 12,399
9/30/19 2:18 P

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I'm joining in!!!!

I am designating October as my REBOOT month. Sometimes I just get lazy about behaviors and need a tune up.
emoticon


Charie
Central time zone



 Pounds lost: 18.0 
0
18.25
36.5
54.75
73
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,594
9/30/19 12:44 P

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emoticon

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
X-Weighted Phoenix
5% Challenge
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


 current weight: 206.5 
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AEGISHOT's Photo AEGISHOT Posts: 4,897
9/30/19 12:32 P

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I am in but I just need a daily remainder. I will do this, emoticon this time

Temmy, Nigeria

My Personal Blog www.chez-fitmercy.com

Like My Facebook page web.facebook.com/FitMercy/

I can do all things through Christ who strengthens me.


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33
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GOCALGAL's Photo GOCALGAL Posts: 5,142
9/30/19 9:25 A

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Count me in. My ARC cards and Beckniques will be traveling with me until late in October when I will be able to join in the discussion.

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

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

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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9/30/19 3:02 A

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Thank you for joining, we have a nice team to share our experience and support each other.
Tomorrow we start Day 1!
emoticon
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


430 Maintenance Weeks
0
110
220
330
440
MJPECK7015's Photo MJPECK7015 Posts: 2,200
9/29/19 9:45 P

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I'm in! I'll start on the first four chapters now.


Joann (from Eagle Rock, Missouri, temporarily living in Buckner, Missouri)

"When you know what the reward is, and when that reward is something you really desire, nothing can stop you. Connect with the reason, connect with the reward, connect with the purpose, and you’ll naturally move toward it no matter what." Ralph Marston


 current weight: 216.4 
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TOWHEE's Photo TOWHEE Posts: 6,806
9/29/19 7:34 P

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It's time for my "booster shot".
I'm in!

 Pounds lost: 22.8 
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15
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,373)
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9/29/19 3:13 A

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Thanks for the reminder! I will join

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 129.0 
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DIANEWITHASMILE's Photo DIANEWITHASMILE Posts: 918
9/28/19 2:43 P

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Ive never finished this book and was getting ready to start again so perfect timing!

Diane
Alberta, Canada
MST
Invincible Indigos Team!
Summer 2019 5% Challenge Team Weight Warriors!


 current weight: 221.1 
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206.25
182.5
158.75
135
JUNEPA's Photo JUNEPA Posts: 13,832
9/28/19 1:53 P

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Looking forward to the Beck Trek Oct start 2019

Thanks Kriszta for leading and also for alerting us to read the chapters before Day 1 in the book, it makes for a smooth start.

I welcome a Trek buddy or coach/ mentor for this round, let me know if you are interested.

Day 6 is to bring a diet coach on board, just letting newbies know ahead of time.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 December Minutes: 725
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ANYTIMEILIKE's Photo ANYTIMEILIKE Posts: 218
9/28/19 12:33 P

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I have been using the book a little bit.
I will try to login enough in October to keep up.

 current weight: 138.8 
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IMEMINE1's Photo IMEMINE1 Posts: 8,880
9/28/19 9:05 A

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I'm in. emoticon

Donna
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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CHANGESFORGOOD's Photo CHANGESFORGOOD Posts: 1,068
9/28/19 7:31 A

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I’m in!

Linda......Maine

"You don't have to see the whole staircase, just take the first step."
Martin Luther King, jr

"If my mind can conceive it, if my heart can believe it, I know I can achieve it."
Jesse Jackson




 Pounds lost: 43.2 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
9/28/19 3:25 A

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I'm getting ready for the challenge. So far I used ebook, but for now I ordered the paper version and it arrived last week. I need to buy index cards.
Right now I'm reading Chapter 1: The Key to Success.
"Most dieters... don't know how think like a thin person. People who struggle with weight loss have a mindset that sabotages their effort. For example, they have thoughts as:
*I know I shouldn't teat this, but I don't care
*it's OK to eat (this food), just this one time
*Ive had such a hard day, I deserve to eat this... "
and a few more.

I have practiced Beck Diet Solution most of the time in the past 5 years, but during summer I became lax... and now quite a lot of this kind of thinking is going on in my head. I know by direct experience that life is easier and more pleasant when I don't have thoughts like this - so this group reading is just in time for me!
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


430 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
9/28/19 3:06 A

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Hi Team,

this is Last Call to the Challenge!
we get started 1st October, next Tuesday -. 3 more days left!

What you need to participate:
*The Beck Diet Solution (pink) book - hard copy or in e-book (note: Workbook version is less detailed, it is sufficient for the purpose of this challenge, but I recommend the book)
*you will need several index cards to complete the assignments
*about 30 minutes per day for reading and practicing

Important: the book starts with 4 introductory chapters - these are very helpful and informative so I recommend to read them before the challenge.

On the 1st October, we will start with
Day 1: Record the advantages of loosing weight
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
505889


From 1st October, I will ask you to post your comments on separate message boards of each Beck Day.
Why?
Because this way it is very easy find all previous posts about a certain Day of the program, dating back to 2007. Scroll down and see what Beck readers before us had to say about a each day - I always find great insights and inspiration. We are doing this together!
Sounds complicated?
Don't worry, I'll post daily instructions with link to the Day's relevant message board here, on this
"Beck Diet Solution (Pink) group reading Oct2019" message board.

Working the book takes time and effort, but it is worth it - the skills we can learn and practice really make dieting easier!

Looking forward to see you in this challenge,
Kriszta

emoticon

Edited by: KRISZTA11 at: 9/28/2019 (03:12)
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


430 Maintenance Weeks
0
110
220
330
440
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 517
9/20/19 5:12 P

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Can't wait to start reading !

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


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MONICA1504's Photo MONICA1504 Posts: 15
9/19/19 9:06 A

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Count me in. Looking forward to Oct1.

JUNEPA's Photo JUNEPA Posts: 13,832
9/10/19 9:06 P

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I am looking forward to the Oct 2019 Beck Pink Group Reading.

I would like to coach or be a trek buddy for this trek, send me a Spark email or contact me on my Spark page.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 December Minutes: 725
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SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (248,891)
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Posts: 18,542
9/4/19 5:34 A

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I am new to this team. Looking forward to being a part of the Pink Group Reading.

Jeanette
Time Zone: CST
Tennessee


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
Fitness Minutes: (235,095)
Posts: 5,773
9/4/19 3:19 A

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emoticon
emoticon
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


430 Maintenance Weeks
0
110
220
330
440
FUNLOVEN's Photo FUNLOVEN Posts: 2,539
9/3/19 1:12 P

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I have been really missing the Beck gals lately and thinking a lot about Beck's lessons so I'm going to give this review a try.

We are traveling to Europe for a bit of vacation Sept. 17 - Sept. 28 so I am going to review those first chapters before we leave.

Looking forward to Oct 1 emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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WINACHST's Photo WINACHST Posts: 2,472
9/3/19 12:45 P

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I am looking forward to going through this book again! The October start date gives me plenty of time to get my mind ready for those daily to-do lists

Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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THE_FAE's Photo THE_FAE Posts: 699
9/2/19 5:48 P

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Count me in! I am looking forward to a refresher.

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


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GLORYB83's Photo GLORYB83 Posts: 64,717
9/2/19 10:15 A

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I'm in also! I bought the books last Spring and began reading, got in several chapters then 'life happened' and I stopped! I will love doing this with the group, starting next month!

Count me in!
Gloria
emoticon

~ Gloria ~
Ontario, Canada

I am grounded. I am strong. I am enough.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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Posts: 5,773
9/2/19 3:12 A

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Thank you for joining!
emoticon

Yes, it is great if you start early, today is the best day! : )
The group will be right behind you, and we will enjoy your posts on the Day 1- 42 message boards if you choose to share your experience.
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


430 Maintenance Weeks
0
110
220
330
440
MJPECK7015's Photo MJPECK7015 Posts: 2,200
9/1/19 1:12 P

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I'm in. But I think I'll start now and do a couple of actual days for each of the daily assignments.

Joann (from Eagle Rock, Missouri, temporarily living in Buckner, Missouri)

"When you know what the reward is, and when that reward is something you really desire, nothing can stop you. Connect with the reason, connect with the reward, connect with the purpose, and you’ll naturally move toward it no matter what." Ralph Marston


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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 56,094
9/1/19 10:45 A

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I'm in, could use a refresher course

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


 current weight: -3.0  under
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SUZYB53's Photo SUZYB53 Posts: 583
9/1/19 10:25 A

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Kriszta, thanks for kicking off the reading! I started yesterday. Need to turn over a new page for the fall. Will look forward to seeing what others are doing too.

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


 Pounds lost: 16.4 
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,458
9/1/19 9:09 A

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I'm in for this reboot!

**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (140,582)
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9/1/19 3:57 A

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Hi Team,
some of our members wish to re-do the pink Beck Diet Solution book.
Let's do Day 1 - Day 42 of the program together!

We start on 1st October, and plan to do one Beck day/chapter every day.
If you want to proceed slower or you are already ahead of us in the book, you are still welcome to join us.
For first-time readers:
*the book is available in hard copy an in e-book
*you will need several index cards to complete the assignments, it takes about 30 minutes per day
*it is good to get the book a few days earlier, because there are 4 introductory chapters before Day 1, worth reading but not covered in the group discussion
*we use the pink book - the pink workbook has the same Days and similar in content, but less detailed - you are welcome to join us if you choose the workbook

Let's share our experience on the Day 1 - Day 42 topics in the General Team Discussion Forum
www.sparkpeople.com/myspark/t
eam_messa
geboard_thread.asp?board=0x10
071x6
4733921


Also, I'll post daily instructions with link to relevant message board here, on this
"Beck Diet Solution (Pink) group reading Oct2019" message board.

Working the book takes time and effort, but it is worth it - the skills we can learn and practice really make dieting easier!

Looking forward to see you in this challenge,
Kriszta

emoticon

Edited by: KRISZTA11 at: 9/1/2019 (04:06)
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


430 Maintenance Weeks
0
110
220
330
440
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