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KBEHNKE81's Photo KBEHNKE81 Posts: 17,162
10/19/19 11:25 A

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I'm with you on this, Kriszta. If I give in to a little irrational "It won't matter" thought, there's good chace I'll move beyond the initial infraction and into a bit of a breakdown. "Just one chip" while I'm serving up my dinner turns into a handful of unplanned chips on my dinner plate.

My biggest trip-up thoughts:
1) It's only a bite or a couple chips. This often leads to more bites, or worse, to an utter giving in.
2) I'm upset and I don't care (the "I'm upset" part is true, but the "I don't care" part is a lie.

I go for long stretchches where this I have this under control. When I give in, I sometimes end in a long stretch of struggling to get these lies back under control.

**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: (142,244)
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10/19/19 4:46 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).


emoticon

What are you thinking?
Please share your thoughts here, especially sabotaging thoughts.

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

Personal note:
Next to tasting trigger food,
believing that a sabotaging thought is really true is my second nemesis.
Once I believe it is OK to eat Unplanned Food, irrational thinking becomes the inclination of my mind.
For example, if I go to a restaurant with a good plan (whatever healthful main course I picked and a large salad), chances are good I'll eat what I had planned and I leave the restaurant proud, satisfied and happy.
BUT if I believe it is OK to eat just a small slice of bread, most likely I will believe that it is OK to eat 2-3 more slices too, plus pick at leftovers on plates of others, plus eat dessert.
It is like turning the switch in my head from rational thinking to irrational thinking.
Same happens at home when I believe it is OK to eat a few bites of whatever while I'm cooking, or when I believe it doesn't matter if I eat twice as much fruit after dinner than I had planned.
The key is Believing.
At other times, when I'm aware it is not OK but make a conscious decision to eat an extra treat, despite knowing a calorie is a calorie and I put myself at risk of a binge... at those times I often manage to eat only the extra food I consciously allowed myself, and stop there.




Edited by: KRISZTA11 at: 10/19/2019 (05:33)
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


445 Maintenance Weeks
0
115
230
345
460
GOCALGAL's Photo GOCALGAL Posts: 5,176
9/19/19 4:51 P

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This lesson is one that I continue to need a LOT of improvement and work on. My first time through Beck, I wrote down my sabotaging thoughts and what an eye opener. Even though, way in the back of my mind I now know better, too many times I continue to delude myself with these excuses. emoticon

I will re-read this lesson. I will try harder to recognize my foolish thoughts and to not excuse or ignore them and to counter them with more reasonable responsible thoughts. emoticon

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

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

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 591
9/19/19 8:34 A

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I checked everyone of the "delusions" in this chapter. Since I started re-reading, I try to pay attention to the thoughts before the actions. However, it's not yet second nature. The positive part is that I feel some reward and satisfaction in becoming more aware of my thoughts (and self-deceptions). It fits very well with an overall approach to living mindfully.

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


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 551
3/25/19 5:58 P

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I think I used every excuse listed on the book and some more... and the thing is, I can catch these ST when I'm at ease (not too hungry, not pushed towards food), but in the moment that I'm not perfectly fine, the ST are still stronger than me and any possible technique I might try to use (if I remember to do it in that moment).

I guess that this simply means that there's work to be done: the plan is to focus on the situation I am able to control and try to grow further from there.



Fran
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3/23/19 4:29 P

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Like JUNEPA, today's topic is what it's all about for me.

I know that I fool myself all the time...
- I don't track my food honestly
- I claim to exercise more than I do
- I sneak snacks when Peter is out
- I lie to myself and to others (mostly Peter)

I know that I am the reason I'm overweight, and that I'm the only one who can fix it.

I will make my "It's Not Okay" card and put one copy on our bathroom mirror so that I see it first thing when I get up and the last thing when I go to bed.

Gail
Southern Ontario, Canada
Eastern Time Zone


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JUNEPA's Photo JUNEPA Posts: 14,510
3/23/19 12:59 A

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This is the main goal for this Beck Trek for me

- Identify faulty thinking

- Don't give in to sabotaging thoughts

I want to have a stronger response, and effective response to that time in the future when my motivation is low and I give in to eating off-plan because "I want to and I don't care "
"I'm tired and weary of depriving myself" " I want to eat a lot of something that tastes delicious"

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..."


Right now my motivation is high and I don't have any urge to eat off plan.

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.


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AURA18's Photo AURA18 Posts: 11,203
3/20/19 12:49 A

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Day 19 Stop fooling around & giving-in to emoticon Seconds of pleasure!
`Strengthen resistance muscle emoticon Patience to reach for long-term goals!

emoticon emoticon emoticon

Edited by: AURA18 at: 3/19/2020 (10:08)
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MISSRUTH's Photo MISSRUTH Posts: 5,051
3/19/19 4:06 P

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Oh my gosh, I've got a bunch of pages in this pink book dog-eared, but this "Day" is DOUBLE dog-eared! "... an amazing ability to delude themselves about food" indeed.

I think my biggest sabotaging thought was "I don't care" (although at various times, I've used every excuse on the list). The problem with that is-- I didn't care when I was convincing myself to go ahead and eat it, but I always cared after. I was always disappointed in myself for going off my plan, and doubly disappointed on weigh in day, if my overeating resulted in no weight loss (or a gain).

My response card is exactly like the one in the book, as it says it all for me.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


CD14456645 Posts: 8,500
3/19/19 2:32 P

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emoticon this lesson helped me get real about food and the reasons I choose to eat, when, where, how, what and why. When I overeat, I hurt me. I get sicker and fatter... it's as simple as that. If I cheat... I hurt me... It's not like I have to tell anyone my why's and whatnots and get permission to eat... I don't... I am the boss of me, so I might as well look all eating square in the eye, and choose. 1 way or another. eat or don't. and I am free to choose to eat or not... it's up to me... so don't lie to myself. I like the phrase fake excuses... it is what I did... found a gazillion ways to overeat. Now I am looking for a gazillion ways to eat in ways that helps me and be real about what I am choosing to eat and why. It's a good thing.

emoticon I also get a bad case of "I want more than I need" and this leads to portion creep (aka portion distortion) ~ as I practice, I do learn a lot about what is enough, and sometimes hand estimates are helpful like out at a party or restaurant... but, to be honest, when I do stop to measure/weigh... I usually have dished up too much (or would dish up) more than I need and sometimes way more than I need.

emoticon Part of getting real is using tools that help me understand how much is enough so I can choose to stop at enough... For me... :)



JMARIES51's Photo JMARIES51 Posts: 3,105
3/19/19 12:23 P

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This is one of the Beck lessons that really stayed with me from before. I think in almost every diet plan there is some form of a lesson about portion distortion and every bite counts scenario.

So I measure and weigh my food probably once or twice a week just to make sure that my mind is not allowing me to push up the amounts that I am eating. If I have totally stopped weighing and measuring, I am amazed by how quickly the amounts can grow.

One thing that I am truly amazed by is if you are counting calories and you use oil at all, there isn't much left over for other foods. Since good oils seem to be so important in our ability to metabolize fat, I find my meals are really pretty tiny in comparison to what I know I used to eat. And of course we can easily overeat healthy foods, too. Fruit can be a source of a lot of extra calories if you aren't careful.

Really the most important thing to remember is are you hungry? If not, then you don't need to put food in your mouth. And if you are, then it is time to look at your overall food choices and see where you could make healthier choices.




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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,551
3/19/19 10:04 A

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For me: thinking that it is small and won't count and it is ok.

That thinking causes the result of being overweight. If it isn't on my food journal, then I won't eat it. Everything counts for me

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


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/19/19 8:20 A

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Day 19: Stop Fooling Yourself!!
Portion distortion is so easy to fall into.

If I use a smaller plate it does help me to keep my portion size under control.

I do get lazy and convert to eyeballing food.

Accuracy does require me to use proper scales and measuring cups.


Advantage Response Card
1. Do it anyway Even if I dont feel like using a diet skill, I have to do it anyway. If I do only what I feel like doing, I wont be able to lose weight and keep it off.

13. Cant have it both ways I can be loose with my eating OR I can be thinner. I cant be both.

17. NO CHOICE NO CHOICE NO CHOICE

Thought: emoticon I can just eyeball everything.
ARC: There are times when eyeballing your food is handy and the only option but that is not a habit to fall into or become over reliant on. You have scales and measuring cups - Use them that is what they are for!!!

Edited by: TNCOUNTRYLIFE at: 3/19/2019 (11:45)
OLIA_NA's Photo OLIA_NA Posts: 96
3/19/19 8:16 A

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My go to excuse to eat unplanned food is "I don't care" usually preceded by an emotion. The negative in response card didn't resonate with me last time, so I came up with a more relevant one:

I DO care
I might not care right now, but I’ll care tomorrow morning.
Every time I resist eating unplanned food I strengthen my resistance muscle and weaken my giving in muscle.
I want to lose weight so I chose to care and follow my plan.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,244)
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3/19/19 4:41 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).

emoticon

What are you thinking?
Please share your thoughts here!

For me, measuring food is the best way to make sure I REALLY eat what I planned. I always do fine when I measure - and my weight always starts to creep up as soon as I stop measuring and start eyeballing, even if it is only fruit. The only thing I don't measure is non-starchy vegetables. It is not a big deal, no more than 5 minutes per day in total.
If I would have to choose between a body weight scale and a food scale, I would certainly choose the food scale! After all, I can't do anything about the number on the scale in the present moment - but based on the weight of the food I'm going to eat gives me a chance to make healthful choices here and now.

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


Edited by: KRISZTA11 at: 3/19/2019 (04:46)
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


445 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,203
1/19/19 8:28 A

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Day 19 Stop Fooling Yourself
ST - Its okay to eat this because...Ill make up for it by eating less later; I paid for it and itll go to waste and Im celebrating!"
R - Its not okay to eat unplanned food of any kind. Im fooling myself every time I eat tigger foods."
emoticon "When you know yourself you are empowered; when you accept yourself you are invincible." Tina Lifford
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Edited by: AURA18 at: 1/19/2019 (10:00)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,244)
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12/7/18 10:39 A

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emoticon
Great choice, Becki!

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


445 Maintenance Weeks
0
115
230
345
460
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/7/18 9:59 A

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I fight with myself almost on a daily basis. I often have those thoughts of "I'll make it up later by eating less" or "I'm celebrating". There is always an excuse to eat. I am working to embrace the idea that "every calorie counts" and I need to break the habit. I must control my eating if I want to lose weight.
This morning I had my planned breakfast but then walked down to the nurse's station. "Hmm, one donut won't hurt". But then I stopped listened to my body and it said "your stuffed- your full" and then I listened to my brain "this treat is not worth the calories- leave it!". Victory claimed!.

Edited by: BECKIKORN at: 12/7/2018 (13:07)
Becki

broadcasting somewhere near the middle of Texas


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/25/18 8:57 A

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I read today's top story on the Spark Start page which was about self-motivation, and here is an excerpt:

"Another way to increase self-motivation is to envision potential outcomes, which allows you to recognize that there will be results beyond what you feel in the moment.

In the realm of self-discipline, this is crucial. "As fallible human beings, we often get short-term vision, failing to look at the end goal," explains Lauren. "Instead, we only consider doing what we feel like in the moment or what will have short-term impact. It is this behavior that makes it easy to convince ourselves out of things [that] we later regret not doing."

Again, a list is useful. Lauren recommends creating a "what if" list. Write down would happen if you were to doand not docertain actions. Keep the paper within plain sight. When you're having a moment of apprehension or you're thinking of bailing on something, you'll see the list of possible outcomes."

Here is the link, so that I give credit to the writer:

www.sparkpeople.com/resource
/motivatio
n_articles.aspid=2419&pa
ge=3



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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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10/20/18 9:50 A

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I am fooling myself. I have set myself one goal only: to track my food everyday, but I am also planning my meals the day before. I have gone off plan every single day. Im still tracking everything, and more or less within calorie range, but Im changing my plans to suit the circumstances. But, I have to be honest. Im fooling myself. Saying its okay, but, really its not. So, Im humbly acknowledging this and going to work harder at sticking to the plan.

Well done, SuzyB on being able to stop yourself. That is a huge accomplishment

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


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SUZYB53's Photo SUZYB53 Posts: 591
10/20/18 8:32 A

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So glad I’m part of this team. Yesterday was another hard day. I was ok until the evening - when I started eating off plan. Fortunately I stopped myself before it turned into a real binge. I was able to be aware of the split second where “choosing” to eat off-plan was about to morph into eating intoxication. At that point I told myself I would be doing psychological damage.

And I wrote a card to remind myself that any off-plan eating can be the first step in opening the floodgates.





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


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KRISKECK's Photo KRISKECK Posts: 1,239
10/19/18 12:56 P

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Rachel, I agree, that is the most important thing, catching that moment between when the thought crosses my mind and when I start mindlessly eating. You've nailed it! If I can catch myself then, I can almost always use my skills to stop myself. Woo hoo, way to go!

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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AURA18's Photo AURA18 Posts: 11,203
10/19/18 12:39 P

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emoticon Rachel emoticon "To take notice of what happens between the time a thought crosses my mind and the time I start eating mindlessly."

Edited by: AURA18 at: 1/19/2019 (08:27)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,244)
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10/19/18 11:45 A

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Mary, this is so true, sugary food has a huge potential to trigger irrational thinking. Congrats to being sugar free!
My sugar susceptibility is not very high, and I can refrain quite easily - but if I start eating sugar, suddenly it seems a good idea to continue and eat more...
emoticon
Idgie, that's a great plan to arrange your food environment in way leading to success.
Kristin, noticing those little bites and their significance (yet they do matter) is so important in making dieting easier. Great job!
Mary, congrats to navigating the day at the hospital so well, and I wish quick recovery to your husband.
Rachel, this realization deserves the capital letters! Noticing what goes on in your mind between the thought arises and actually eating it is an important moment, this is when you have a chance to change the course of events. So different from ignoring that moment, as dr Beck puts it, the moment between "I shouldn't eat that' and "Darn I shouldn't have eaten that".
emoticon



Edited by: KRISZTA11 at: 10/19/2018 (16:32)
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


445 Maintenance Weeks
0
115
230
345
460
36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/19/18 10:58 A

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Yes it is important for me to stop fooling myself and start (i am actually starting) TO TAKE NOTICE OF WHAT HAPPENS BETWEEN THE TIME A THOUGHT CROSSES MY MIND AND THE TIME i START EATING MINDLESSLY.(capitals were not planned, but, actually a warning for me, so i will leave it this time)
Overall, reading everybody's posts, it is becoming obvious that if I wait to have all my ducks in a row before i can apply the lessons, it will never happen. Duhhh, what took me so long to understand that?????

P.S. ( case in point: Maria had posted below just as i was writing this post : congrats , Maria, for sticking to plan, and best wishes of a full and speedy recovery to your husband)

Edited by: 36BEATRICE at: 10/19/2018 (11:02)
Rachel



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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/19/18 10:47 A

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Mary congrats on being sugar free! Idgie, easy to grab food is a such a helpful strategy in weight loss/maintenance. Kristin, your post captures my thoughts almost exactly.

Not fooling myself is probably my favorite lesson and another key tool that l need to not let go by the wayside for a successful, less stressful, more doable WL/maintenance.

DH had an operation yesterday with many unknowns. Planning ahead and having a easy, healthful Plan B in place worked well for both of us. Things thankfully went well and he was able to come home the same day and was hungry. emoticon I am giving myself credit for successfully navigating my no breakfast day with having healthy food/snacks ready for both of us for an overall successful day.

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

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

Winning is Not Quitting

KRISKECK's Photo KRISKECK Posts: 1,239
10/19/18 9:39 A

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The message of this chapter - STOP FOOLING YOURSELF! - is one of my big takeaways from this reading of Beck. I had fallen back into a habit of making excuses, using almost all of these excuses listed in the chapter, but the truth is, it's not ok. Every time I make those excuses, I am not only adding calories, but I am weakening my resistance and am more likely to do it again. This time, I'm trying much harder to follow this rule and am a result, I've been less likely to grab little bites of things here and there, and more likely to be compliant with my plan. Sometimes it's as easy as reminding myself not to eat 3-4 almonds when I'm chopping them up to put on top of my yogurt, and other times it's more challenging, like when my colleague offered me chocolates yesterday (I took one and saved it for some other day, thank you!). Credit! But it does take continued effort - but I believe it is worth it. I'd rather be healthy, fit and thin!

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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CD23403922 Posts: 2,713
10/19/18 8:47 A

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I did this to myself yesterday out of laziness. There was an unplanned snack within arm's reach (it's an okay snack, just not what I had planned) and I just reached for it instead of getting up and fixing something on-plan. My lesson is that I need to have on-plan foods as reachable and easy to grab as the off-plan stuff.

QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/19/18 8:13 A

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I have used every single one of those excuses Beck lists in D 19 Chapter. Over and over. Especially when it comes to eating sugary food. In spite of the evidence to show I gain weight when I eat such items.

I have no problem with measuring and weighing on my food plan. And my sense of portion size is excellent. I weigh and measure during a Beck Trek like this with the team and it is reinforcement. However no measure of sugar items is a safe measure for me. I'm thinking of an old song.."What kind of fool am I?" At the moment I am a sugar free not so foolish woman.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,244)
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10/19/18 3:59 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).


emoticon

What are you thinking?
Please share your thoughts here!

Like Christi wrote below, measuring our food is the best way to make sure we REALLY eat what we planned. I always do fine when I measure - and my always starts to creep up as soon as I stop measuring and start eyeballing. The only thing I don't measure is non-starchy vegetables. It is not a big deal, no more than 5 minutes per day in total.
If I would have to choose between a body weight scale and a food scale, I would certainly choose the food scale!

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

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


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CD23403922 Posts: 2,713
7/14/18 7:57 P

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Day 19

The next time I find myself thinking self-deluding thooughts, I will remind myself that my body knows the truth.



TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
7/9/18 12:51 P

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Day 19: Stop Fooling Yourself

I do need to start weighing and measuring food again.


I also am still catching myself "taste testing" .


Edited by: TNCOUNTRYLIFE at: 7/9/2018 (13:18)
MICH_1234's Photo MICH_1234 Posts: 34
5/25/18 8:09 A

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Yup, this is another big one. Even before reading the chapter, I've been more aware of these fooling thoughts, even talking back and strengthening the resistance muscle several times. But two nights ago, I was cutting treats for a celebration (I had planned to have some later)... and had several tastes of the scraps as I cut. Even as I ate it, I knew I was fooling myself by saying it's so little, it doesn't matter. The "It's Not Okay" paragraph has been added to my daily reading.

Some notes I took on this chapter that really jump out to me -
"If you're going to eat more food than your diet program calls for, do so because you've deliberately planned to, not because you've falsely reassured yourself that it's okay if you don't really know how much you're eating."
-- It's okay to have a treat! It just needs to be planned ahead of time and not just giving in to a craving.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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AURA18's Photo AURA18 Posts: 11,203
5/18/18 2:17 P

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emoticon

Edited by: AURA18 at: 3/20/2019 (00:35)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
JMARIES51's Photo JMARIES51 Posts: 3,105
4/19/18 8:11 P

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Beck Day 19: Stop Fooling Yourself!

I think the only thing that I ever tried to fool myself about was that I couldn't do it, it is too difficult, who cares, what difference does it make, we all die eventually.

But as far as consuming foods and fooling myself, I think I have always been pretty cognizant that I was slowly committing suicide by overeating. Perhaps there have been times that I tried a certain type of diet thinking that it would be the answer.

If anything maybe I have been too rigid thinking that this is the only way that I could possibly lose weight. That would be the being a perfectionist -- all or nothing thinking. If I get off track then I might as well forget trying to lose weight. So the beauty of the Beck Diet Solution is that I am able to feel more relaxed and not consumed with thinking am I doing it all the correct way.






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MARITIMER3's Photo MARITIMER3 SparkPoints: (246,913)
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4/6/18 5:39 P

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BECK Day 19 - Stop Fooling Yourself.

Im very good at fooling myself... its a special occasion... I deserve a treat... its my favourite... Ive used all these excuses and lots more.

Time to stop fooling myself. If Im ever going to reach my goal weight, I need to stick to my meal plan, exercise consistently and generally smarten up.





Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,244)
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3/21/18 3:54 P

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Great job, Donna!
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


445 Maintenance Weeks
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DRAGON-CHICK's Photo DRAGON-CHICK Posts: 4,173
3/21/18 12:16 P

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emoticon emoticon emoticon

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IMEMINE1's Photo IMEMINE1 Posts: 9,166
3/21/18 10:48 A

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Last night at work there were 4 individual bags of different bags of chips.
And I really, really wanted one.
So I did walk away and do something else talking myself out of taking one.
I kept thinking about them ,A LOT, but I said to myself if I wanted one I would get it later.
It's the salt calling me so I said I have pop corn at home if I want plus fruit bars (that was a planned snack)

It drove me crazy but I made it out of there without the bag, came home and had the fruit bar, and no pop corn either.
I was satisfied and proud of myself.

Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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APHORNE's Photo APHORNE Posts: 338
3/20/18 1:19 A

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I was using a lot of these "fake excuses" the last couple of months, especially the "if no one sees me eating it, it won't count" (as if!) But my current diet plan has drawn some lines in the sand that must not be crossed, which derails most if not all of those excuses. And reviewing my advantages response card certainly has helped strengthen the bulwarks when my resolves begins to crumble... Definitely a good chapter to read and reread.

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36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/19/18 11:33 P

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I followed my plan for the day but was hungry at night. I decided to have a1/4 cup of spiced chick peas and one strawberry for a total of 55 calories. It was not in my plan but I do not feel bad about it. I am not ready to go to bed hungry. I don't feel I was fooling myself, I feel I am learning the best way to spread my food intake.

Edited by: 36BEATRICE at: 3/19/2018 (23:36)
Rachel



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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/19/18 9:38 P

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I pre-planned my meals and snacks today and stuck to it. I was tempted a few times. I bought a veggie wrap at the bakery for my lunch and I really wanted a cookie. I told myself one cookie won't hurt. I wanted a glass of wine and a snack when I got home from work. I told myself I was hungry and should have something to eat and should be able to relax after work. I had to do some serious self-talking....yes one cookie will hurt! I might be hungry after work, but I should just eat the apple that I planned to eat, I substituted a walk for the wine (yeah, I know it does not have the same effect as wine, but at least it distracted me and filled in the time before dinner). Overall it was a good day. It felt good to be in control.

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DIROB57's Photo DIROB57 Posts: 2,924
3/19/18 9:05 P

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I actually took a brisk walk after supper this evening and was fine, but I feel like I ate a little more than I needed to at that meal. I need to work on how much I eat at once and f I would've eaten a little more throughout the day, I wouldn't have felt like I needed to make up for it at supper. I know that too few calories equals unwanted weight loss, but I think that is preferable to eating too much to make up for it!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,050)
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3/19/18 8:49 P

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Dang, just wrote a blog about this very thing.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6473924


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,521
3/19/18 8:26 P

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In addition to read my ARC daily I also read the following

Things I must do to stay on track:

Read advantages response card
Read other response cards
Always eat sitting down
Give myself credit
Eat slowly and mindfully noticing every bite
Talk to my diet coach
Resist cravings
No Choice, I just can't eat what I want when ever I want to. I have no choice but to stick to my plan
Stop fooling myself
IT 'S NOT OKAY TO EAT UNPLANNED FOODS OF ANY KIND. I'M TRYING TO FOOL MYSELF. EVERY SINGLE TIME I EAT SOMETHING I'M NOT SUPPOSE TO, I STRENGTHEN MY GIVING IN MUSCLE AND WEAKEN MY RESISTENCE MUSCLE. I MIGHT FEEL GOOD FOR A FEW SECONDS BUT I'LL FEEL BAD AFTERWARDS. IF I WANT TO LOSE EXCESS WEIGHT AND KEEP IT OFF, I MUST ABSOLUTELY STOP FOOLING MYSELF.
Get back on track. It's not reasonable to expect myself to be perfect every single time. I'm not a failure. I can learn something from this experience to help me next time.


Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/19/18 4:19 P

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6473874


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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3/19/18 3:05 P

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Hey Beck Team,
Day 19
I love chatting with you. You give me insights into myself and sometimes make me laugh! Thanks.
I'm just going to eat this all anyways so I might as well eat it all now and get it over with. This is me with Rocky Road ice cream. I keep a spoon in my car so I can eat it on the way home. I put it in my cart first thing so it can be getting soft while I shop.
The little bit of cookie dough left in the container for next time is not going to be lonely in the fridge for another day or two.

I get a free meal on Wednesdays. I can eat anything I want and as much as I want. NOT. In the past I have, and then feel sick the rest of the day.

A calorie is a calorie - even if I'm upset / I don't care / I paid for it / it promises pleasure / it's Christmas / it's my birthday / I'm in a restaurant.

Cat love!!! the BS picture.

Have a great day everyone.
Linda emoticon


Lindainalabama
Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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GOCALGAL's Photo GOCALGAL Posts: 5,176
3/19/18 1:34 P

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This is one I definitely need to work on. In the past I have tried writing down sabotaging thoughts as they have occurred and what an eye opener. emoticon Also, wearing a rubber band on my wrist to snap each time a sabotaging thought occurred as a reminder to be aware and to counter back with a more reasonable, responsible thought. Both were very helpful. I will spend time reading and re-reading this lesson and putting a strategy back into practice. emoticon

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

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

Winning is Not Quitting

DIROB57's Photo DIROB57 Posts: 2,924
3/19/18 9:21 A

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If I were better at pre-planning my meals I probably wouldn't have much internal discussion!

Yesterday I planned out everything (hurriedly) and later realized I didn't give myself enough calories. So, I did end up adding about 200 calories to the daily plan, but I give myself credit for sticking with everything else I planned to eat. Sunday is typically a low activity day for me so I do need to eat fewer calories overall and even with the added 200 calories, I did that! (((credit given)))
emoticon

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









124 Maintenance Weeks
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SUZYB53's Photo SUZYB53 Posts: 591
3/19/18 7:24 A

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I’ve been working hard on this one since we started the book. I have a whole set of response cards for “it’s not ok” because it keeps coming up. Yesterday I noticed the internal struggle at a repast following a memorial, the urge to eat wasn’t emotional. It was the pull of a beautiful chocolate cake.
Overeater voice: You are allowed to have treats.
Response: but it’s not on the plan.
Overeater voice: but you could put it in your calorie allowance and eat less later.
Response: maybe. But I don’t know the calorie count.
Overeater voice: Well, if it’s 400 calories, you can count it as 2 regular snacks.
Response: but then I’ll have to have a gap in eating later. And it’s just easier to say no now.

This went on a bunch more. And I give myself ****++++**** for not fooling myself.



Edited by: SUZYB53 at: 3/19/2018 (07:26)
This turtle is to remind myself that slow but steady wins the race.


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