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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
12/7/16 9:09 P

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The pink book "The Beck Diet Solution" is a great place to start. It presents the information very concisely in ~5 pages a chapter. You are asked to read a chapter a day and then spend 30 min or more a day seeing how this impacts you personally. Some chapters require deeper thought and most of us took a bit longer than the 42 days the book suggests. Most of us did not use the companion workbook but used our own way of documenting the journey. You can blog about the chapter or post in the Chapter day on the Beck team. This is where you will get feedback and help with questions.

Beck teaches you to recognize your own sabotaging thoughts. "I don't care" Just a little won't hurt" etc. Beck teaches you how to challenge those thoughts one by one. You will be creating a small 3x5 card with your OWN words to use as helpful responses when confronting a sabotaging thought. You will rewrite this card MANY times until your helpful thought is as strong as your sabotaging thought. You will re-read thoughts 2 times a day every day while you read the book. The time you put into this part of the journey is THE MOST HELPFUL thing you can do to succeed.

You will find links on the Beck page to read other people's reflections on the chapter reading. There are precious words in those posts to help you form your own words.

It really is this easy. It really does change how you respond to your own thoughts. It really feels good. Can't recommend it highly enough.

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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/7/16 2:29 P

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I read the pink book "The Beck Diet Solution" and I have just recently purchased the blue book "The Diet Trap Solution"... the pink book is a day by day book with 42 days with a topic for each day. I have not read the blue book yet... perhaps someone can chime in on the blue book.
Welcome to the team!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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KALISWALKER's Photo KALISWALKER Posts: 23,919
12/7/16 12:23 P

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I just joined which books should I get? Thanks.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Spring 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71569


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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/5/16 8:35 P

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On plan today... wishing everyone a great evening!
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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
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12/5/16 3:05 A

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Wow, you both did great!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
12/4/16 10:54 P

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Went over calories today. Unplanned buffalo chicken wings were more calories than expected. My first clue was getting full at dinner. I ordered and ate a Cobb Salad for dinner but was full before I finished the salad. Hrmmm. Yup, when I tracked it I was over by 150 calories. Rats. Now I know better.

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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/4/16 4:54 P

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I will be back home tomorrow.

Today:
over calories 22
over fat 13 gr
over carbs 13 gr

Back to normal routine tomorrow.
Wishing everyone a great evening!
emoticon


Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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12/4/16 5:13 A

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Started the day with a forest run, at freezing point and windy but sunny weather.
Next eating challenge: DH's birthday lunch at our house. I made my plan last night, I knew I want to have ice cream as dessert and made room for it. Now that I know what I'm supposed to eat, it will be easier to eat well. I didn't put any salty crackers on my plan, of MIL brings them, I'll say no to them.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
CSRICHMOND's Photo CSRICHMOND Posts: 554
12/3/16 9:24 P

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Today was good... on plan. Fat intake a little high but all other nutrients ok. Ate planned dessert.
Wishing everyone a great evening!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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46.3
69.45
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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/2/16 8:56 P

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I am visiting my cousin until Monday. She is a great cook and after supper I logged all foods eaten today.... I am a tad over on fat but ok in all other nutrients and calories.

Wishing everyone a fantastic evening!
Spark on!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
12/2/16 5:27 P

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Welcome home Kriszta11! Sounds like a great trip!


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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/2/16 4:23 A

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Welcome back Kriszta11! Glad you had a great trip!
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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
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23.15
46.3
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
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12/2/16 4:08 A

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Wow, you both did great!
emoticon

I did well too during my trip, ate what I planned, turned down unplanned food, did yoga and walking and running and felt great, despite working long hours.
emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
12/1/16 6:55 P

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Great plan, Imaginethat. Enjoy each bite and be sure to congratulate yourself for the decision and actions.
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CSRICHMOND's Photo CSRICHMOND Posts: 554
12/1/16 1:52 P

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That's great Possitvehope! Way to go!

I am away visiting my sister and we go to visit my cousin for a few days in the morning. Today for lunch we went to a place that serves relatively healthy meals. I checked the nutrition facts online before we went and chose my meal... I added the food into my plan and I am within range on all nutrients.

While at my cousins I will be tracking my food at each meal. My plan is to stay within calorie range and make sure I have enough carbs, protein, fat and fiber.

It may be that I might have limited internet when we get to my cousins house so I may be offline until Sunday or Monday.

Spark on!
emoticon

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
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23.15
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69.45
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/30/16 11:26 P

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Stayed in range everyday while away with family. We even had a birthday party with cake and ice cream but I!Ate what I planned.

Thats so cool!

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CSRICHMOND's Photo CSRICHMOND Posts: 554
11/30/16 2:33 P

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Today was a good day. On plan... Adjusting my foods to reflect the nutrient recommendations in the Spark food tracker.

Spark on!
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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
CD14641362 Posts: 3,422
11/30/16 9:27 A

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Have a good trip and safe travels, Kriszta

CSRICHMOND's Photo CSRICHMOND Posts: 554
11/30/16 5:40 A

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Have a good trip Kriszta11!

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
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23.15
46.3
69.45
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/30/16 1:19 A

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I'm leaving for a 2-day business trip, planned packed my food for lunches and dinners, and I know what I'm going to have for breakfast at the hotel.
Running gear is packed too.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
KBEHNKE81's Photo KBEHNKE81 Posts: 17,517
11/29/16 10:11 P

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Day 5 of my Sweets & Treats Fast - feeling motivated.

**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.


CSRICHMOND's Photo CSRICHMOND Posts: 554
11/29/16 2:48 P

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Today was a good day.. on plan.

Tonight I read DAY 23 Counter the Unfairness Syndrome....

Wishing everyone a great day or evening.. depending what time it is in your neck of the woods!
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Edited by: CSRICHMOND at: 11/29/2016 (14:49)
Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/28/16 7:44 P

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Today was a good day... back on plan and feeling better since I raised my carb intake.

Tonight I read DAY 22... "Say oh well to disappointment" ...

Until tomorrow!
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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/28/16 12:52 P

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Becks promises in the first chapter seem too good to be real but she actually delivers. Her book is a wonderful Christmas present!

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/28/16 3:11 A

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I'm glad you are here with us!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
CD14641362 Posts: 3,422
11/27/16 7:24 P

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Thank you, Imagine-that. I got the book from the library and now the book is definitely on my Christmas list. Looking forward to this traveling this healthy lifestyle with all of you.
Marge

CSRICHMOND's Photo CSRICHMOND Posts: 554
11/27/16 6:36 P

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Welcome Sparkingrammy!

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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
CD14641362 Posts: 3,422
11/27/16 2:59 P

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Took some of my Thanksgiving leftovers and froze them into meal portions for hubby and myself and gave some to family to take home. Just starting Beck Solution and so glad I found this team.

CSRICHMOND's Photo CSRICHMOND Posts: 554
11/27/16 1:03 P

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Thanks Kriszta11! I will focus on my carb numbers today and log my food to see where I am in the percentage...



Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/27/16 12:37 P

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Great job you did choose a second diet plan, so now you can switch to that!
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Not everybody can tolerate low carb for long, it is certainly not an option for me.
You may find eating more carbs easier and more pleasant. For me, 50% of calories come from carbs, and I'm doing fine as long as I avoid sugar and white flour.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/27/16 12:24 P

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Last night after repeated attempts to divert my attention I gave in to three items over my food plan. This morning I tallied the calorie numbers ... the total overage was a bit over 1000 calories extra ... in thinking about this today it may have been the complex carbs or carbs my body was looking for.

Moving forward and not beating myself up...

Today I am swapping out my Beck chosen food plan diet for my second choice ... my second choice in a food plan is the food plan which has worked better overall for me in the past.. putting back in more complex carbs and carbs.

Wishing everyone a great day!
Spark on!
emoticon

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
KBEHNKE81's Photo KBEHNKE81 Posts: 17,517
11/27/16 11:39 A

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Gandergirl - I have sort of the same situation at home where people don't think I need to read a book about dieting. They do not understand it is not about dieting but about taming the thoughts and behaviors that lead to undesired results - be it food decisions, worry, resentfulness, or whatever. The CBT skills in the Beck books help in many areas of life. Health choices are just much more obvious. I turn my book face down with the spine facing the wall when I am not reading it. It took almost three years for my husband to stop mocking me for reading food labels. I can't say he's behind me now, but at least he's not getting in my way.

Sandra and P-HOPE - I give you both credit for recognizing your sabotaging thoughts and smacking them down. Keep it up!!

**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.


GANDERGIRL26's Photo GANDERGIRL26 Posts: 186
11/27/16 8:07 A

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Thanks for the encouragement/tips KRISZTA11 and POSITIVEHOPE!

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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11/27/16 4:37 A

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Gandergirl, it is good for you if you proceed slowly in the chapters, congrats to your progress!
Don't worry about the internal dialogues, as you learn new skills with each chapter, you will be able to expand time between the idea to eat to putting food in your mouth, and to see the thinking mistakes clearly.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
345
460
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/27/16 3:10 A

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I always lost those inner arguments. Shoulda been a lawyer.

Beck teaches that the quicker we make a decision, the easier it is. Make a decision to eat immediately and the struggle ends. It ends until I realize what I did.

Make a decision not to eat, No Choice, today. Plan for it tomorrow if you still want it. The struggle ends immediately. No regrets only a feeling of pride.

The more I do it the faster the decision comes. Sometimes I even tell the sabotaging thought "Are you kidding me?"



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GANDERGIRL26's Photo GANDERGIRL26 Posts: 186
11/26/16 9:58 P

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Thanksgiving wasn't too bad. I've been off track for a few days, but feel confident I can get back to it. I'm only on Day 5 (I can't seem to read it when the family is around) even though I'm probably supposed to be on day 10. I know my bean pole of a husband will roll his eyes if he sees me reading the book, so I've been hiding my reading, but it's hard when it's so bright...pink:).
I've also spent a lot of time on internal dialogue arguing about whether or not to have just one more sweet and I also tend to lose these arguments. Need to keep reading to work on this!


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CSRICHMOND's Photo CSRICHMOND Posts: 554
11/26/16 6:36 P

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Hi everyone!

Today was a good day.. I stayed on plan. This afternoon around 1:30 pm I was visited by three urges to grab junk food... spaced several moments apart. The urges did not happen in the evening as they usually do either. After I answered each time "no choice" .. "not on my plan".. and I also focused on why and what brought these thoughts on.

My husband is away until tomorrow... I tried to pin down a feeling or a thought... the thoughts I had were:

I am alone and no one will see what I eat...
I should just go ahead and eat whatever I want now...
I should change my meal plan to incorporate any food I want... I could eat ______ and _____
I will go online to see what meal plans others are doing...

It amazes me to no end the thoughts I have that are working to try to get me to go off plan.

Today I give myself credit for thinking these urges through without acting on them...

Today I read several chapters in the Beck blue book "The Diet Trap Solution"... this book seems to be running along the same lines as the pink book but with many examples of "traps" or sabotaging thoughts.. very helpful to me.

Beck pink book is DAY 20..get back on track. Right up front this chapter explains why its so important to get back on track right after a slip up... the pyramid helps me understand the snowball rolling downhill type of consequence should I keep eating ... the snowball only keeps growing larger and larger... piling on more and more calories.

emoticon





Edited by: CSRICHMOND at: 11/26/2016 (18:37)
Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
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23.15
46.3
69.45
92.6
KBEHNKE81's Photo KBEHNKE81 Posts: 17,517
11/26/16 1:58 P

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My self-imposed Sweets & Treats Fast started yesterday. I'm breaking the cycle of sugar cravings that have challenged me more than usual in November. I want to be on solid footing heading into the depths of winter. I will break this fast on Christmas Eve, then allow a week of controlled indulgences before buckling down again.

**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.


NELLJONES's Photo NELLJONES SparkPoints: (975,262)
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11/26/16 8:10 A

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That conscious decision makes all the difference. I have found that whenever I get into a debate with myself, I always lose.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -0.1  under
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/26/16 2:28 A

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Tracked the day after Turkey day yesterday. Couldn't finish my plate. Felt proud that I stopped when full.

Jeanknee talked about making conscious decision vs acting on unconscious or sabotaging thoughts today. The light went on again. I made a conscious decision before I ate. There it is. That's why it feels so good. The decision removed the struggle and I was totally free. The meal was nice but feeling that in control of my decisions was better than dessert.

Lots of leftovers but DH loves them and turkey dinner is a lovely meal.

 Pounds lost: 50.6 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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11/25/16 3:41 P

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So true, Nell it feels great to wake up after a day of eating well.
I rarely overeat anymore, but remember waking up very hungry and craving different items after that, and it is rather annoying.

Great job on throwing out or packing away the leftovers, Sandra! It is an important skill for me and have to remember every time I see leftover food.

My day today was not perfect but good. There was a half portion of delicious food DD made last night and I swapped half portion of my planned lunch for that. Still a good healthful meal, but the deviation made me desire more. Luckily, I settled for an extra square of dark chocolate and got back on track.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


454 Maintenance Weeks
0
115
230
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NELLJONES's Photo NELLJONES SparkPoints: (975,262)
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11/25/16 1:51 P

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I woke up this morning feeling like a million dollars because I stayed On Plan yesterday. Unlike food, which is good but hardly exhilarating, the feeling of the next day after an OP day is always better than I can imagine. The morning after the night before can be fabulous, even if it wouldn't make an exciting movie.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -0.1  under
5
2.5
0
-2.5
-5
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/25/16 1:36 P

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Hi all!

Thanksgiving dinner... stuck to my plan... normal sized servings of mostly protein and I skipped several of the items on the table and beforehand I had chosen to eat 2 processed wheat containing items. I do not eat any wheat containing items as they cause me several physical and emotional issues... however I had planned on these two items just for Thanksgiving. Afterward my indigestion kicked in... going to remember this in the future.

We had a wonderful family gathering and I had the opportunity to see family members I had not seen in a few years.

I just read Beck pink book DAY 19... Stop Fooling Yourself. Great chapter!

One of the things I have managed to improve on since I began re-reading the Beck pink book is throwing out leftovers after my husband and I have dinner. In the past I would scarf down any remaining spoonful's of remaining uneaten foods.

Now I only save leftovers which are enough to re-heat for my husband the next day for a quick meal. No more grazing on leftovers either... they go right into the containers and into the fridge.

It really felt good to throw away the old items from my cupboard when I re-arranged the kitchen a few weeks back. It felt like throwing out all of my bad habits.

Have a great day everyone!
emoticon





Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
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69.45
92.6
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/23/16 6:20 P

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Today is BECK pink book DAY 15... monitor what I eat.. ok have my notebook... I am still working on my meal plan notebook.

Another good day on plan. Thankful!

Wishing all a very happy Thanksgiving tomorrow!

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Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/23/16 6:36 A

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Great points Nell and Positivehope! Thank you!
Have a great day everyone!

Edited by: CSRICHMOND at: 11/23/2016 (06:37)
Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/22/16 7:47 P

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Some people us weighing daily as a crutch. They hope the daily weight will relieve the stress of having over eaten or eaten off plan. I ate that bite because I was sure it wouldn't be that bad or I've been really good so it won't matter. Being dissatisfied with the number whatever it is is a slippery slope that can end journeys. I give Beck credit for understanding all the tricky ways we think.

Once you get your sabotaging thoughts under control, Beck actually recomends weighing daily. Most maintainers weigh daily.

 Pounds lost: 50.6 
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NELLJONES's Photo NELLJONES SparkPoints: (975,262)
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11/22/16 6:30 P

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Taking any measurement obsessively is unhelpful. My mother checks her blood pressure 10 times a day and several times a week goes frantically to the medical center when she thinks it's high. When she gets there of course it's high, she's panicking, but when she calms down it's back to normal. She has dementia so forgets each time it happens. I took her blood pressure monitor away but she just bought another one. At least she doesn't care what she weighs.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -0.1  under
5
2.5
0
-2.5
-5
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/22/16 6:14 P

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Today is DAY 14.. plan for tomorrow. I have a notebook of meal plans which I put together the first time around. I will have to convert it to low carb meals since the low carb plan is the diet I chose.

Beck writes to only weigh ourselves once when we weigh... don't weigh again hoping for a lower weight as this only makes us obsessive. I had to chuckle because I do this.. I weigh myself 2 to 3 times when I weigh myself. Tomorrow I begin only weighing myself once.

Tonight I read Monitor Eating.

Possitivehope thank you for writing about your sabotaging thought... I sometimes say "I don't care"... I will think on ways to change my wording from now on...

Have a great evening everyone!
emoticon

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6
POSITIVEHOPE's Photo POSITIVEHOPE Posts: 2,042
11/22/16 2:20 P

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Beck will give you lots of sabotaging thoughts that will sound very familiar. Simple phrases like "I don't care." You will recognize yours as you read the chapters.

When you find your thought, you spend some time thinking about that phrase. Is it true or false or partially true? As you challenge that thought, you will be forming new beliefs. You will find words that convey that entire new belief in just a few words.

Mine are, You don't care now. You always care tomorrow. Yes, You do care. The words I don't care just come stand alone anymore. Now I get two thoughts and I get to choose which one to act on.

 Pounds lost: 50.6 
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19.75
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59.25
79
CSRICHMOND's Photo CSRICHMOND Posts: 554
11/22/16 6:51 A

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Positivehope... The whole process does just take seconds doesn't it? Like turning on a light switch.

My goal now is to learn to recognize a sabotaging thought...

Wishing everyone a great day!

emoticon

Sandra in Virginia
**********************
"Remember it all started with a mouse" Walt Disney
"The past is a guidepost not a hitching post" L. Thomas Holdcroft
"Two decades I've lost a total of 789 pounds. I should be hanging from a charm bracelet" Erma Bombeck
"TOWANDA!!!" Evelyn Couch ( Fried Green Tomatoes)
"Life is 10% what happens to you and 90% how you react to it" Charles Swindoll



 Pounds lost: 0.0 
0
23.15
46.3
69.45
92.6

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