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JUNEPA's Photo JUNEPA Posts: 15,111
4/11/20 12:55 P

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Day 41 – Make a New To-Do List

Beck Mindset and Guidelines

- Choose a nutritious diet plan
- Plan my meals in writing, ahead of time, at least a day before – and stick to my plan
- Differentiate between hunger, desire and cravings
- Avoid and deal effectively with triggers
- Identify and counteract sabotaging thoughts
- Get back on track immediately if you eat something not on your plan
- Continuously motivate myself to do all these things
- Accept that while I don’t always like sticking to the plan and restricting my diet and not being able to eat whatever I want anytime I want, I did freely choose this plan because I want to reach and maintain a healthy weight. Say Oh Well, I don’t like this, but I can’t change it, so I will accept it and move on. Acceptance eliminates struggle, helps me feel better, and allows me to focus my attention elsewhere.

Reading through the list of Beck skills on page 241 of Beck Pink and page 207 Believe It Chart on page 207 of the Beck Pink Workbook is motivating for me.

For me, the most important Beck skill I learned that helps me to stay on track is to plan my meals 2 days ahead of time. This is a huge help for me to consistently stick to my nutritious and healthy diet plan. It took about 3 Beck treks to get skillful with this, I had a huge mental block about it for a long time.

TO DO LIST
- I read my ARC
- I read the Beck Skills list and the Believe It Chart
menu plan for today and tomorrow
Saturday – April 11
lunch - grilled cheese sandwiches, chicken noodle soup, waldorf salad
supper – roast leftovers, potato salad, green salad
Sunday – April 12
Brunch - apple pancake casserole, eggs, sausages, toast, tea
supper – leftovers of pizza, corn casserole, carrot salad

Personal note -
I am going to weigh at 11am - it is now 10 am
I am feeling a bit negative, hoping not to be too disappointed in the number.
I feel really good, and have lost a bit of midriff pudge and my pants are looser, but I expect I will have lost less weight than I hoped, if I have lost any.
Here is where I prepare myself to go on after today not weighing myself until I feel optimal, and then that most likely will be my right weight. It is more about feeling healthy and feeling good, having a trim silhouette, and being fit, than the number on the scale. That number on the scale, weighing myself frequently, that just makes an emotional rollercoster for me. I believe my best way to practice health and fitness will be to do what I need to do to achieve that, and weigh myself as a detail.
So, after I weigh I will post - the last time - March 7 2020 - 137 pounds
My theoretical ideal weight is 122 and I would really like to be under 130
I'm back - the scale says 130.5. I have decided to do 2 fast days per week instead of 3 until the end of May and then will weigh again.

Edited by: JUNEPA at: 4/11/2020 (14:36)
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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ALIHIKES's Photo ALIHIKES Posts: 6,301
4/10/20 11:06 P

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Becks lists and guidelines are comprehensive and useful.

My current weight loss plan, WW, includes many of these activities.
1. I track and measure my food daily.
2. I stay within my points range ( WW tracks food points instead of calories)
3 I track my exercise daily
4. I meet with my coach weekly
5 I weigh in and track my weight weekly
6. My “why” ( in my case, my reasons why I want to lose weight are the same as my ARC) are at the top of my tracking page. I review them at least daily.

I also will continue to eat slowly and mindfully, use anti- craving techniques, respond to sabotaging thoughts, give myself credit, plan for difficult situations, and enrich my life.

Alison


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AURA18's Photo AURA18 Posts: 11,808
4/10/20 12:24 P

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Day 41 Creating lists and guidelines makes reducing weight easier
ST – It’s too much trouble to track all these things. I know what I’m
supposed to do. I don’t need to keep a list.
HT – I'm actually more efficient at completing tasks - great pay-day!
Getting back into tracking - "progress not perfection"
9 Ways to Ditch the All-or-Nothing Approach u.nu/pblsz


Edited by: AURA18 at: 5/11/2020 (14:17)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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4/10/20 5:03 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 41 message board (click blue hyperlink below):
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x10071x922R>3812


New To Do List (see book about what to do daily, weekly etc)
- I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
- I read other response cards as needed
- I wrote out a food plan for tomorrow and monitored everything I ate in writing right after I finished eating
- I talked to my diet coach
- Every time I ate, I sat down and ate slowly, and mindfully
- I ate only to mild fullness
- I gave myself credit whenever I engaged in helpful eating behaviors
- I removed or rearranged tempting food in my home and at work
- I changed my schedule to increase my time and energy for dieting
- I took steps to reduce stress
- I did spontaneous exercise at every opportunity
- I did planned exercise
- I reminded myself that hunger is never an emergency
- I tolerated a craving or used anti-craving techniques rather than giving in
- If I overate or strayed from my diet, I got back on track immediately
- I said Oh Well or NO CHOICE whenever I wanted to eat something I was not supposed to
- I responded effectively to ideas of unfairness and discouragement
- I used the Seven Question Technique to respond to my sabotaging thoughts and made corresponding response cards
- When others offered me food that I hadn't planned to eat, I turned them down
- I followed my diet successfully when I ate out
- I experienced negative emotion and didn't turn to food for comfort
- I took steps to enrich my life
- I prepared myself for weighing in

Personal note:
After my first reading I created my own to-do list in excel, and I used it for a very long time.
Daily for a few weeks after finishing the book, then weekly for almost 3 years.

This is the top left corner of my list, one column for days of the month, one row for each task,
I print it out and just add a check mark to what I did well, a zero if I didn't do well, and a dash it situation did not come up during the day. Looking at the many check marks is so encouraging!
If you wish to see the excel file as an example, spark mail your email address to me privately, and I'll send it to you.


I like the network of skills between Days:
Anti-Craving techniques D13 Overcome Cravings (and desire to eat) - D33 Eliminate Emotional Eating
Seven Question Technique for D27 Sabotaging Thoughts - and for D34 Problem Solving
All of these + D8 create time and energy - to D37 Reduce Stress

Edited by: KRISZTA11 at: 4/10/2020 (05:07)
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


460 Maintenance Weeks
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 815
11/10/19 10:43 P

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Journal food every day. ( 114 day sparkstreak) Longest on yet. I plan on keeping on logging as it keeps me accountable to food and exercise.

That is the most important info for me.


Annette - AMusicalLife
Central Time Zone
Houston, Texas
Proud Member of the Purple Phoenix Team

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,791
11/10/19 5:04 P

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Keys to success:
1) Track ALL my food
2) Exercise EVERY day

Things that I will probably always need to work on:
1) Trying new recipes; this means taking over cooking and putting up with DH complaining about eating things that are not meat-and-potatoes meals. I haven't been ready for that battle so far.
2) Emotional eating - I go in streaks where this is under control, and streaks where it's not.
3) Making time to examine my behaviors and to plan for better choices; I get into ruts where I just LET life happen rather than MAKING it happen (passive living rather than active living). I need to break out of my Object-at-rest mode and move into an Object-in-motion mode.

**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.


SUZYB53's Photo SUZYB53 Posts: 593
11/10/19 10:58 A

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I'm problem-solving about how I got off-track last time around and how to stay on track now. Last time around, I made things super-complicated with a system of scheduling and rewards. It worked well until it didn't.....

My routines are more or less in place for physical activity, reading my cards, and using the Spark nutrition tracker. Persistence with these is important. To be specific, I am going to continue checking off the team goals.

The new "to-do" is to a new schedule for meal planning and shopping. For the last 6 months, this has been organized around picking up a box of veggies every week from a local farm. That is seasonal. I decided that the way to continue planning is to go to my local cheap vegetable store every Tuesday - the same day that I picked up the veggies. This is also the day that I can shop most cheaply at my the coop down the street from me. I will also do weekly meal planning on Sunday. That way I can think about whether I want to make some other shopping trips. The local veggie store is cheap, but it's not high quality like what I get over the summer. So on Sundays, on a weekly basis, I can think about what my schedule is for the week - whether I'll be around any other good shopping options and whether whether I need to fill out my shopping with other options - like a big supermarket or a specialty store.





Edited by: SUZYB53 at: 11/11/2019 (07:45)
This turtle is to remind myself that slow but steady wins the race.


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THE_FAE's Photo THE_FAE Posts: 769
11/10/19 8:19 A

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my new list needs to be to strongly commit to planned and spontaneous exercise and also to enrich my life and give myself permission to do good things for me.

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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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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11/10/19 5:04 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 here!

Personal note:
After practicing my Beck skills for almost 5 years now, many of them are automatic 99% of the time... but I can create a lot of difficulty for myself in that 1%!
I wrote the a short reminder list for myself, and I plan to read it once per week.
Highlighted these, because usually these are the ones I forget about first!
"Give myself credit"
"Respond to sabotaging thoughts"
"Prepare myself psychologically for special-occasion eating" (expecting the meal to be super fun - but the eating part is usually less enjoyable than routine meals, due to distractions and stress)

Highlighted the network of skills between Days:
Anti-Craving techniques D13 Overcome Cravings (and desire to eat) - D33 Eliminate Emotional Eating
Seven Question Technique for D27 Sabotaging Thoughts - and for D34 Problem Solving
All of these + D8 create time and energy - to Reduce Stress

Edited by: KRISZTA11 at: 11/10/2019 (05:50)
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


460 Maintenance Weeks
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120
240
360
480
MARITIMER3's Photo MARITIMER3 SparkPoints: (252,964)
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4/17/19 9:49 P

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Day 41 - make a new to-do list.

This is my 2nd attempt to complete a Beck read-through with the team. The first time I quit when we went on vacation, at around day 24.

This time I took my response cards with me on vacation, continued to track and log, and here I am one day from completing my first read-through of the programme.

I am finding this programme easy to follow, and very logical. Perhaps because I've done a cognitive behavioral programme before to deal with depression. I'm learning a lot about myself, and why I used food to deal with emotional issues.

My new to-do list consists of:
- be grateful for my blessings
- be patient with and supportive of my DH... he's dealing with some medical problems
- continue with volunteer opportunities at church - I get back so much more than I give
- read my response cards daily - but read mindfully... don't let it become by rote
- plan my "work" day and my meals for the following day each evening
- give myself credit for doing something right
- plan ahead when going out to eat... failure to plan is planning to fail
- exercise... I'm actually starting to enjoy my treadmill time... yes, honestly!

Edited by: MARITIMER3 at: 4/18/2019 (07:44)
Gail
Southern Ontario, Canada
Eastern Time Zone


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AURA18's Photo AURA18 Posts: 11,808
4/11/19 10:48 A

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Day 41: Make a New To-Do List

~ The Missing Link: Accountability u.nu/vin5
~ Patient Dieter u.nu/65ze Mindfulness u.nu/h35g
~ Sometimes When I Look at Myself... u.nu/yben
~ 13 Things you can't expect to magically change after WL u.nu/xr5y

Edited by: AURA18 at: 5/23/2019 (12:34)
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
4/10/19 1:12 P

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www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
581954


Although I don't specifically talk about my new to-do list, this is part of the new program that I have joined. I joined the PNP Tribe on April 2nd and part of the daily work is to create a 24 hour plan. With that plan everyday I write out my goals - long, medium and short term. I make a daily list of steps that will help me attain my goals. And I am constantly able to study any eating off plan - and creating new thoughts or cleaning up the thoughts and beliefs that get in my way. All in all, it is Beck on steroids.

I am so grateful for finding the Beck books and cognitive behavior therapy. It is helping me in all areas of my life. Thank you @Kriszta11 and @Lifechangz for all of your support. I can never say thank you enough for everyone that has helped me over the years here on Sparkpeople.




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ICANINSIGHT's Photo ICANINSIGHT Posts: 24,557
4/10/19 11:44 A

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I mainly forget to be mindful. I finally quit eating those mini carrots while standing! Re-evaluation is good. Now that I have to eat low purine, it is important.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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4/10/19 4:08 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.
If I stop reminding myself, I forget about it all after a few weeks, yes, even after reading the book 7 times in the past 3 years.

What are you thinking?
Please share your thoughts here!

After my first reading I created my own to-do list in excel, and I used it for a very long time.
Daily for a few weeks after finishing the book, then weekly for almost 3 years.

This is the top left corner of my list, one column for days of the month, one row for each task,
I print it out and just add a check mark to what I did well, a zero if I didn't do well, and a dash it situation did not come up during the day. Looking at the many check marks is so encouraging!
If you wish to see the excel file as an example, spark mail your email address to me privately, and I'll send it to you.


Right now I'm in an experiment to see if I'm able to maintain my healthy habits without the checklist. I have my completed these checklists at least every weekend January 2016 - November 2018... then I forgot a few times and saw I was still doing well. So far so good - my habits may be strong enough to have only the March and October group readings as a reminder? Time will tell. During these 41 days, reviewing the chapters, I found I have practiced my skills consistently. If I start to struggle, I have printed copies ready and can remind myself daily... then weekly...
Rather than thinking dieting is too hard and I can't do it ; )

Another experiment: can I switch to a generic food plan and mental planning only?
For planning and monitoring meals, I have a nice notebook with accurate food records of every day October 2017 - March 2019... here again, forgot to plan a few days in a row, and continued to do well.by planning meals only mentally in the morning (breakfast is always the same). Note: I still measure all my food on kitchen scale.
So, I give it a try and see how I'm doing with this less structured approach. Time will tell. I tried this a few times, and the result was always weight gain and struggles, but who knows, maybe this is the time. If it is not, I'll return to planning and monitoring in writing.

Edited by: KRISZTA11 at: 4/10/2020 (05:06)
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


460 Maintenance Weeks
0
120
240
360
480
AURA18's Photo AURA18 Posts: 11,808
2/10/19 9:28 A

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List of healthy skills and behaviors I can practice every day!
1. WI record and evaluate progress with dot calander
2. Plan healthy meals and think before I actually put food into my mouth.
3. Sit down to eat slowly and mindfully. *Eat hungry, stop slightly full.
4. Do spontaneous exercise to strengthen muscles, heart and lungs
5. Respond to sabotaging thoughts then give myself credit
6. Research (e.g. autophagy — cell repair u.nu/6tvr bit.ly/2GoteTx )
7. Shop with list and home-cooking - Salt, Fat, Acid, Heat u.nu/ol8m
Basic ingredients: ghee, coconut, avocado, olives, omega3 fish, eggs, leafy greens and cruciferous vegetables.
emoticon ~ ~ ~ Take steps to enrich my life ~ ~ ~
Learning to repeat simple daily tasks and the rest will fall into place.
emoticon emoticon emoticon emoticon
Make a list of things that make you happy.
Make a list of things you do every day.
Compare lists ~ Adjust accordingly.

Edited by: AURA18 at: 5/11/2020 (14:27)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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12/29/18 11:49 A

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HI Becki, your plan sounds good, the lists from the workbook will help you remember and practice!
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


460 Maintenance Weeks
0
120
240
360
480
BECKIKORN's Photo BECKIKORN SparkPoints: (9,690)
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12/29/18 9:44 A

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I have laminated several of the lists from the workbook and have them ready to use on a daily basis. Also, I am planning on buying the new book soon. I will continue starting my day with reading from one of the Beck Diet Solution books until I get to my goal weight. I also have my food journal- which I will continue to use daily to make my food plans and keep up with them.

Becki

broadcasting somewhere near the middle of Texas


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,536)
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11/11/18 5:54 A

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A spread-sheet is a great idea. I think I will put one together for my holiday and the weeks following.

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


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ALIHIKES's Photo ALIHIKES Posts: 6,301
11/11/18 12:23 A

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I like the idea of a Excel spread sheet. I have been using a computer journal. I do think that I need to keep up practicing the techniques regularly.

Alison


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KRISKECK's Photo KRISKECK Posts: 1,240
11/10/18 2:30 P

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Like Kriszta, I have a spreadsheet. Maria, mine started as an Excel sheet but ended up migrating to Google docs because that makes it available to me on every device. I plan to use it daily until I get to my goal weight (whatever that may be) and then use it weekly thereafter. Sometimes it feels a little bit obsessive but when I don't use it, I forget to use my strategies and I gain weight. It's that simple. Beck's reminder that planning and tracking our consumption is the key strategy is very clear in this chapter and I am mindful of that. I think I will probably need to do this forever.

Here are the items on my spreadsheet.

I motivated myself by reading my advantages and response cards
I weighed myself just once
I ate every meal and snack sitting down
I ate every meal and snack slowly, enjoying every bite
I gave myelf credit throughout the day for most positive eating behavior
I got moving by doing planned exercise
I got moving by doing spontaneous exercise
I used resistance techniques
I made a plan
I followed my plan precisely
I stayed within my calorie range of 1200-1550
I checked in on Spark
I recorded all unplanned eating
I got back on track

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
11/10/18 11:58 A

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I use SP's lists to keep my to-do lists straight. I'm testing out the new Start page, and it's a useful list tool, but I especially like the Other Goals area because I can create streaks of all my Beck habits.

GOCALGAL's Photo GOCALGAL Posts: 5,221
11/10/18 9:25 A

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I have started the process by using Google Docs for my Beck To do List. I have printed a copy and on my Google Docs is my daily check list, special circumstances and Off Track list plan. Eventually, I want to get this all on Excel.

I plan to continue to read ARC's and check off Foundations Checklist, weigh and write it down along with several other helpful strategies daily. I plan to rewrite and condense my ARC's.

I saw some benefit from my first time through this study but even more this time. I plan to keep putting these skills into practice. Thanks Kriszta for leading this study. I am getting so much out of it.

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

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

Winning is Not Quitting

SUSAN_CDN's Photo SUSAN_CDN Posts: 824
11/10/18 9:18 A

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Kriszta, I really like your idea of using your Excel list and checking it off. Like Mary said, the To Do List can eventually blend into the background, like a road sign, and it doesn't draw your attention anymore. I think that actually putting a check mark on the Excel list would help to keep you looking at the list daily. I'll Spark Mail you, because I'd like the full list.

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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,893
11/10/18 6:54 A

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I also neglected my skills after my first Beck reading. It took a long time. But one by one I got sloppy and forgot them. I was surprised during this reading how much skill I had lost. Some skills were like I had never even heard of them. Others, like meal planning I still did daily and then did not follow the plan. Talk about kidding ones self.

I used my digital calendar to remind myself of my checklist and for a while that worked really well. I even sent a notice to myself to do the items. The to do list was still on my daily calendar until the Enrich Your Life Day this time around. Then I looked closely at my calendar and realized the to do list had become meaningless clutter. Like a road sign you pass every day on the way to work. I don't exactly know what will help me to keep it fresh. No reminder tool works for me over a long period. I think the active engagement with this group was the biggest help to me in refreshing the tools. I will make my list and I will try other's methods, including Kriszta's Excel list. I think I might have to commit to periodically doing the group reading.

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: (143,001)
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11/10/18 4:27 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.
If I stop reminding myself, I forget about it all after a few weeks, yes, even after reading the book 6 times in the past 3 years.

What are you thinking?
Please share your thoughts here!

After my first reading I created my own to-do list in excel, and I have used it ever since.
Daily for a few weeks after finishing the book, then weekly for almost 3 years.
I go back to daily when I get into trouble, and I do it daily during the group readings (my 5th time).

This is the top left corner of my list, one column for days of the month, one row for each task,
I print it out and just add a check mark to what I did well, a zero if I didn't do well, and a dash it situation did not come up during the day. Looking at the many check marks is so encouraging!
If you wish to see the excel file as an example, spark mail your email address to me privately, and I'll send it to you.




Edited by: KRISZTA11 at: 11/10/2018 (04:31)
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


460 Maintenance Weeks
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AURA18's Photo AURA18 Posts: 11,808
11/7/18 5:08 P

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Day 41 Make a New To-Do List
1. Daily advantages and responses~ focus ~ journal to overcome rough patch
2. Consistency Counts! repeat healthy behaviors: water, veggies, tracking, ST, walking outdoors, meditation & rejuvenating sleep.
3. Research and Experiment - improve nutrition and fitness program
4. *Visit Spark Community* 24/7 inspiration!
~~~~~~~
Completed Beck trek early to work on other tasks. Buddy has dental surgery and I have a dentist appt. the same week. Plus, my annual check-up with a new doctor. Today I'm making lists and tracking, so I can stick to my daily plans: #1 avoid temptations driving around town. I'm so tired but ~sometimes~ I can cat nap instead of eating. I'll remind myself to close my eyes and focus on my breathing. I don't have to sleep but eating is not an option. Top it off it's snowing emoticon . Good news, snow will melt Nov. 15-18 with temps 35-40. I wasn't ready for snow with so many leaves to pick-up emoticon emoticon
~~~Advantages and response cards are in my purse to read in waiting rooms.
emoticon "As I get older, I realize:"
1. I talk to myself, because there are times I need expert advice.
2. Biggest lie I tell myself: "I don't need to write that down, I'll remember it."
3. I consider "On Trend" to be clothes that still fit.
4. My people skills are just fine, it's my tolerance that needs work.
5. As a child, I felt nap time was punishment. Now it feels like a mini vacation.
6. Getting lucky means walking into a room and remembering why I'm there.
7. Aging sure has slowed me down, but it hasn't shut me up.

Edited by: AURA18 at: 4/10/2020 (11:55)
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,778
8/17/18 12:11 P

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Day 42: Make a New To-Do List

I love the spreadsheet, my journey through the book was insightful and I plan on reworking my way through it again.

1. Read ARC: No Choice, Oh Well, Get back on track, Believe It!
2. Give myself credit.
3. Stick to my food plan but remember that sometimes in life, I do have to be flexible.
4. Eat slow and mindful.
6. Planned Exercise 4 X a week.

Edited by: TNCOUNTRYLIFE at: 8/17/2018 (12:15)
CD23403922 Posts: 2,713
7/29/18 12:04 A

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Day 41: New To-do List

1) Stick to my diet every day except birthdays (mine, immediate family's)
2) Find an exercise I like and do it at least 3 times a week (starting yoga and kayaking next month)
3) Read ARC every week at least
4) Continue having SparkTime every morning and evening
5) Continue tracking everything I eat on the McDougall forum
6) Read a supportive book (Beck, McDougall, etc.) for at least half an hour, at least once a week
7) If diet #1 becomes too hard, fall back on option 2


AURA18's Photo AURA18 Posts: 11,808
6/7/18 6:09 P

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emoticon emoticon

Edited by: AURA18 at: 4/10/2020 (12:15)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
5/20/18 10:21 A

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JMARIES51's Photo JMARIES51 Posts: 3,105
5/19/18 5:32 P

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To Do List:

1. Read my ARC's daily at least 2 times. I am committed to do this until I feel like this is an automatic thing for me.
2. Eat slowly and mindfully -- sitting down
3. Plan meals and keep tracking
4. Keep exercising at least 5 days a week.
5. Move out of the losing stage and get into the maintenance -- not sure how long this is going to take to make it to my goal weight but hopefully the transition to maintenance will just be automatic.
6. Start adding some of my hobbies back into my life as I have been completely committed to my diet and exercise for the past 2 months. Time to start crocheting and reading again




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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
4/10/18 2:54 P

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To Do List

Take time out every day to rejuvenate ... just for ME.
Eat s-l-o-w-l-y and mindfully ... stopping when physically full.
Put my eating utensil down in between each bite ... chewing food thoroughly.
Eat protein at EVERY meal ... eating only 3 meals a day.
Exercise 5 days a week ... just do it.
Get out in the sunshine ... daily.

Work on DD's quilt.
Start our trailer quilt.
Start "the girls" dragonfly wall hanging.

emoticon

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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BCHARIE's Photo BCHARIE Posts: 13,870
4/10/18 12:50 P

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Kriszta11, I love the spread sheet. I have a notebook that is strictly "diet" and healthful living notes, that I write in daily. I am going to put the spread sheet in there. This has been a good journey for me. I have developed a lot more discipline with my daily habits. And I have managed to lose about 8 lbs. YEA!!!!!


Charie
Central time zone



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SUSAN_CDN's Photo SUSAN_CDN Posts: 824
4/10/18 9:15 A

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I like Kriszta's Excel spreadsheet (below - Nov 2017). I'm going to do that. I have my Advantages list beside my chair at home, and taped to the wall in the bathroom (to read while I brush my teeth) and I've added points at the bottom, like eating slowly and mindfully, taking credit, being aware of desires and cravings, no excuses, get back on track, etc. and I read them at least twice a day. I pretty much have them memorized. When I go for my walks (3 times a day usually), I mentally go through the advantages, the techniques, the responses, and I go through exactly how I am going to handle an upcoming challenge. For instance, I posted a list previously of things I am going to do to handle the challenge of a 2 week cruise and all the food and a free alcohol, etc beverage package. I have added to the list since then. When I go for a walk I visualize myself going through each step, each meal situation, the buffet, etc. and exactly how I will handle it. The cruise isn't until July, but it doesn't hurt to practice this every day so that it will be automatic when I go on my trip. Some of the things on this list can be applied to eating out or any special occasion, or any occasion where I am not in control of the food presented to me or the amount placed on my plate, or where special desserts or alcohol are being offered.

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DIROB57's Photo DIROB57 Posts: 2,924
4/10/18 9:05 A

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I have a 'to do' list that I check off daily, though it's not all in one place...instead it's in the spark form of team goals, personal goals and spark challenges that I've set for myself. Every day, I'm made aware of 8+ cups of water, 5+ freggies, 5+ fitness feats, eating breakfast, weighing daily, monitoring everything I eat in writing, taking my vitamins, etc. and I check those off throughout the day on my phone or computer. I like having the visual reminders of my goal and seeing the check marks add up!
emoticon 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%)









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SUZYB53's Photo SUZYB53 Posts: 593
4/10/18 8:31 A

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I have a commitment to keep planning, writing down, and monitoring my food and weight until August 1. I give myself a star everyday I write in the notebook, and I do monthly reflections on overall progress. I will use the Beck tasks daily, weekly, and as needed to stay on track. In August, i I have a follow-up appt. with the therapist who helped me with eating issues. This will give me enough time to meet my goal and maintain it.

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


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06SARAHLIZ's Photo 06SARAHLIZ Posts: 788
4/5/18 3:53 P

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I've been working through my first round of Beck and I started using Google Keep to keep an electronic version of my diet notebook and my ARC/Response cards. As time went on, it was getting a bit cluttered, so I moved it over to Trello which has a web/desktop/app version.

I'm going to keep going with my daily checklist because I still feel like I need it to keep myself on track.

SarahLiz



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BMASSIE3 Posts: 43
11/28/17 9:23 P

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Have done my list which is below.

To-Do list:
-Will eat healthy, sitting down and mindfully
-Write meal plan for following day
-Track everything eater in writing everyday
-Monitor fullness after each meal
-Do exercise, do exercise, do exercise
-Give myself credit
-Weigh once a week and track
-Read ARC cards as needed
-Read “It’s Not Okay,” “Get Back on Track” and “Believe IT” response cards as needed



KBEHNKE81's Photo KBEHNKE81 Posts: 17,791
11/12/17 12:29 A

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I had gone the past year with more or less a mental list and a check-in on only a few of the big items. But I'm going to get a little more specific and use something like Kriszta's list going forward just to give myself a bit more information.

**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.


MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
11/11/17 10:35 A

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Krista ... you are emoticon

I have updated my To Do List ... and I am first on the list.


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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GOING-STRONG's Photo GOING-STRONG Posts: 7,139
11/10/17 6:54 P

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Day 41 - Make a New To Do List

Thank you Krista for sharing your Becks "To Do" checklist with the team. It includes all of the salient points of the program and I plan to use it regularly to solidify the principles are firmly established habits. I plan to put the checklist in my bullet journal which I use daily. I also have purchased the Beck Blue Book for Kindle and will be reading it when we have finished the Pink book. I want to keep this momentum going!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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11/10/17 3:27 A

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It is so easy to forget about all these skills over time...
After my first reading I created my own to-do list in excel, and I have used it ever since.
Daily for a few weeks after finishing the book, then weekly for almost 3 years.
I go back to daily when I get into trouble, and I do it daily during the group readings (my 4th time).

This is the top left corner of my list, one column for days of the month, one row for each task,
I print it out and just add a check mark to what I did well, a zero if I didn't do well, and a dash it situation did not come up during the day. Looking at the many check marks is so encouraging!
If you wish to see the excel file as an example, spark mail your email address to me privately, and I'll send it to you.


Edited by: KRISZTA11 at: 11/10/2017 (03:30)
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


460 Maintenance Weeks
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120
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AURA18's Photo AURA18 Posts: 11,808
11/9/17 12:29 P

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Edited by: AURA18 at: 6/7/2018 (18:08)
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 815
6/30/17 10:24 P

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This is the best team I have ever been with in Spark.
I love Krista's to do list and plan on making one especially for my weaknesses to remind me of essential mistakes that I make.
I have lost more weight in the past 6 weeks than I have at any other time in my life.
It is a program that works.
I am thankful I found this book and this team especially

Annette - AMusicalLife
Central Time Zone
Houston, Texas
Proud Member of the Purple Phoenix Team

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


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UPTOIT59's Photo UPTOIT59 Posts: 1,664
4/11/17 7:04 A

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I have never gotten this far in the Beck Diet Solution- I would never have completed it without the support of Kriszta, 1Day-ata-time and others- a big thank you. I haven't reached my goal yet but I am getting closer everyday!

I intend to maintain this program and all it entails as long as it takes for it to be second nature!

Have a great day!

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 35,220
4/10/17 7:32 P

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I admit that after I finished my first round with Beck, I gradually stopped reading the ARC and other response cards. However, I continued with other practices that I'd learned and continue with those practices today along with using the SparkPeople. I going to try again to continue the to do lists and keep on keeping on.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
GOING-STRONG's Photo GOING-STRONG Posts: 7,139
4/10/17 4:18 P

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Day 41 - Make a New To Do List

Thank you Krista for sharing your Becks "To Do" checklist with me. It includes all of the salient points of the program and I plan to use it daily until I feel the principles are firmly established habits. I plan to put the checklist in my bullet journal which I use daily. I also have purchased the Beck Blue Book for Kindle and plan to start reading it when we have finished the Pink book. I want to keep this momentum going!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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CHIGGERCANE's Photo CHIGGERCANE Posts: 962
4/10/17 12:28 P

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I find it amazing how easy it is to overlook and forget. I have my notebook and cards to review. But, then I forget. I have a notebook of my schedule and plans, calendar, etc. I must remember to make it a habit to look through and review at least weekly. I so look forward to habits become habits!

I keep talking about updating my routines - and I am 'almost' done with that - hopefully this week, I will make myself finish this. Then - I live it.

Deb
Changing my life 1 step at a time.


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WALKMAMA's Photo WALKMAMA SparkPoints: (37,519)
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4/10/17 8:39 A

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Regular review is important. I am spending time thinking about how to keep this routine engaging. I have a checklist in a spreadsheet, too, and between readings, I find that I forget to use it as the days and weeks go by. I may switch to a paper form of this list to help me keep it a top priority when I am not actively completing the workbook.

Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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4/10/17 3:23 A

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To remember all the things we learned in the past 6 weeks, we need to review them from time to time. Hard to believe, but yes, even after reading the 5 top response cards (D1 Advantages, D16 No Choice, D19 It is Not OK, D20 Get Back On Track, D36 Believe It!) twice daily for several days, it is still easy to forget about them after a few weeks.
And then, what about the response cards we did NOT review twice daily?
What about the Days we didn't make personal response cards at all?

After my first reading I created an excel worksheet (see screenshot a few posts below), and checked off the tasks every day for a few weeks, also read the 5 top response cards daily.
Later, when I was more confident, I switched to doing these weekly, every Saturday, and I have never stopped doing that. I also write an email about my weight, successes and struggles to my Beck Diet Coach on Saturdays.

If you would like to get my excel checklist, SparkMail me your email address privately, and I'll send the file to you.

Practicing the skills is another key to success.
I always eat sitting down, and every evening I write my meal plan for the next day (if I forget then I do it in the morning), and monitor my eating in writing. It is no more than 5 minutes per day, and I find it protects me against cravings and overeating, so it my best spent 5 minutes.

We are all different, so probably nobody will do this the way I do, but I hope all of you will have a plan in mind.
emoticon


Edited by: KRISZTA11 at: 4/10/2017 (03:54)
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


460 Maintenance Weeks
0
120
240
360
480
MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
4/9/17 11:05 A

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I love making list ... coz you mark the items off and feel soooooo productive.

Mine new list is made and ready to be completed.
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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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AURA18's Photo AURA18 Posts: 11,808
4/8/17 10:52 P

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Day 41: Making a To-Do List on spreadsheet Krista emoticon
I can check boxes daily during my second round of 6 weeks, then weekly and go back to daily when I am experiencing a rough patch.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (143,001)
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2/19/17 4:02 A

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Enjoy time with your family and the celebrations!
It is great you reviewed your new skills and read your ARC - indeed, extra calories eaten on one day will not matter in the long run. Take good care for yourself!
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


460 Maintenance Weeks
0
120
240
360
480
IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/19/17 12:55 A

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Ds and ddil will be here for two weeks -- I will come back to these daily readings after they've left. The rain is planning to be here for three more weeks, and chose to come down through the ceiling onto my computer desk -- missed my computer, though, but I had to relocate. Ddil learned that her Dad has colon cancer. Today is our 50th wedding anniversary, complete with celebration, Steak, and Ice Cream. All this combined to create a, ahem, bit of a stress; I lost my sense of purpose. Then I tasted all the GS cookies in the house, so don't need to do that again. Of course, I've been fondling my ARC, and finally read it again. Oh, Well! an extra 1300 calories will do some damage. I've been going through what I've learned these past 40 days, in my head, and am trying to figure out how appropriate my responses have and have not been. I've learned that man plans, God laughs. If God can see the humour in all this, so can I.
Tomorrow, the sun will not come out, but we will have another great day with my Son and his wife, who are still our very best friends in spite of a nearly 40-year age difference. I am so lucky to have them in my life. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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11/11/16 2:54 P

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After my first reading I created my own to-do list in excel, and I have used it ever since.
Daily for a few weeks after finishing the book, then weekly for almost 2 years.
I go back to daily when I get into trouble, and I'll do it daily for a while after my second reading.

This is the top left corner of my list, one column for days of the month, one row for each task,
I print it out and just add a check mark to what I did well, a zero if I didn't do well, and a dash it situation ddid not come up during the day. Looking at the many check marks is so encouraging!


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


460 Maintenance Weeks
0
120
240
360
480
JSPEED4's Photo JSPEED4 Posts: 1,701
5/1/11 5:15 P

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I love the Beck Diet Solution cards that I have made and the "commit in writing" notes in my book. The 5% Challenge and the Spring Into Shape Bootcamp Challenge are keeping me doing lots of the other suggested things: reviewing, recording.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (378,560)
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2/24/11 3:40 A

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I've created my list now. It has 18 points. I plan to use it March 1- April 12. At that time I believe I'll be able to condense it.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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I've read the chapter, but haven't created my list yet. I want to really make it personal and meaningful for me. Some things, like arranging the environment, just don't apply to me any more. I can have any food around me without it triggering my eating. I understand if I hit a rough patch that might change and I need to remember this technique. I did use to do it.

I believe that some of these things are becoming second nature to me. I think after 50 years of being overweight, amazing, but I do think it is possible to learn to think like a thin person!


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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ANUSCHKA9's Photo ANUSCHKA9 Posts: 6,702
10/5/10 10:14 P

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While I've been practicing each of the suggested activities, I let some of them slip occasionally. I wrote the Daily Activities and the Once a Day/Once a Week activities down on 3x5s so that I can review them every day with my other ARCs.

Anuschka
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ANNANN63's Photo ANNANN63 Posts: 2,241
2/13/10 2:18 P

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My to-do list and goals list are fluid. I started slowly, got into a lot of stuff, simplified some things, got some new ideas, re-evaluated it all, found goals that have nothing to do with eating and exercise, and just generally keep moving forward. Some things now are habit and I don't formally deal with them, but I am constantly vigilant--I want to catch any issues before they become problems.

I don't make changes every day but I probably tweak things at least once a week.

Edited by: ANNANN63 at: 2/13/2010 (14:19)
Annie
Central Florida-EST


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CINDILP's Photo CINDILP SparkPoints: (270,846)
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11/20/09 1:48 P

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My main reason for keeping up with Spark is to keep my skills fresh. Also, staying with this team keeps this in front of me.
Cindi

Cindi
Iowa
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Funny, I Don't FEEL 50 (or 60 - it's all good)!
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BIGLITTLEWOMAN's Photo BIGLITTLEWOMAN SparkPoints: (33,661)
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10/4/09 11:41 A

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Thanks for the motivation and guidelines emoticon

My plan is to delve into Beck's again this afternoon. I need to reassess and make new lists. Thanks for pushing me along. When I am done I will post. Anyone who has the time or inclination to hold me accountable, please do. I have come to the realization that I need to understand my inner self in order to resolve my outer self issues. Have a great day. It's cold and rainy here but I'm headin' outside anyways. I won't melt, right?

Do Not Be Afraid or Discouraged.


Michigan, EST


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NANCY-'s Photo NANCY- Posts: 8,567
10/3/09 9:45 P
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Creating that consistent routine is key.
I still have areas that are weak and need more practice. I'm going to take a side track and use Dr. Beck's new book for a few weeks, then determine what is best practice for me.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
TROPICAL618's Photo TROPICAL618 Posts: 467
8/13/09 3:13 P

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very helpful, thanks




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SPARKLOVE's Photo SPARKLOVE Posts: 4,853
7/24/09 1:08 P

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I am making a list of questions to ask my self on my new to do list. I plan to read this once a day in the afternoon so I still have time left in the day to do anything I missed on my list. The list will be something like this...........
Did you have 3 serving of diary today?
Did you have 8-10 glasses of water today?
Did you have 5 servings of fruit/veg. today?
Did you do at least 10 min. of some form of exercise?
etc etc etc



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FB_000's Photo FB_000 Posts: 1,409
12/6/08 12:21 P

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Read this week Dec 6, 08

I've added my Beck's to-dos to my calendar. They are as much as part of my life as anything else in my calendar.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/19/08 7:05 A

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Do2Heal - Here's day 41, if you want it.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/29/08 8:42 P

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Very Nice!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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OBMD4JC's Photo OBMD4JC SparkPoints: (0)
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9/29/08 2:05 P

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i am printing off my own daily and weekly to do lists to keep with me! here's what i have so far-

Journal what I've eaten
Get in activity everyday
8 Healthy Guidelines
5 fruits/veggies per day
Take Time for myself
stay On Plan
read my advantages card
Think about what I'm eating before I actually put it in my mouth.
Sit down whenever I eat and then eat slowly and mindfully.
Eat only to mild fullness.
Give myself credit
Do spontaneous exercise.
Respond to sabotaging thoughts.

Weekly:
Weigh myself at least once a week
Discuss my weight change and dieting experiences with my diet coach.
Do planned exercise at least three times a week.
Devote time and energy to dieting and my healthy lifestyle
Use anti-craving techniques
Use the Seven Question Technique when i'm upset.
Prepare myself psychologically for special-occasion eating.
Do problem solving to reduce stress.
Take steps to enrich my life.

~~Sharon, M.D.~~

"No matter where you go, what the weather, bring your own sunshine."

"For myself, I am an optimist. It does not seem to be of much use to be antying else." -Winston Churchill



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
2/18/08 6:36 A

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Good luck with the personal trainer! and the Colonoscopy! Good on Truckin'!

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Feeling healthy is much better than ANY food tastes!!!

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CHIAPOWER SparkPoints: (0)
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2/17/08 7:23 P

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I've gotten to day 41 and have lots of new good habits. Tomorrow, however, I'm going to start looking for a personal trainer. I feel like I need more support than I've been able to get so far.

This week I'm going for a routine colonoscopy. That ought to take off more than a few pounds, LOL.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
1/14/08 1:07 P

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More life habits!! Good job!!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 9,227
1/13/08 4:28 P

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Quoting Dr. Beck:

"Once I create a consistent routine of using my weight-loss skills,dieting will be easier."

When I'm tempted to stop using the techniques on the to do list, I'll remind myself that in order to keep moving forward I need to keep practicing my new skills. I have decided that my health is a priority, and in order for me to be healthy I have made dieting a priority.

I will continue to read my ARCS, plan and monitor my meals and review my to do list each day.

Mazzy


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MAZZYR's Photo MAZZYR Posts: 9,227
11/21/07 10:42 A

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For me the most important thing on my To-Do List is to plan and monitor what I eat and to read my Response Cards.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/8/07 3:38 P

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Good Idea! Lists are a great thing to keep us on track.

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
10/8/07 12:01 P

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I'm a few days behind. It is good to add these self care items to my daily "to do" list as actually writing it down helps me to get it done.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/7/07 6:16 P

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I guess this was Saturday's thread. It's a good idea to remind ourselves of what we're supposed to be working on daily -- and not slip back into complacency!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/30/07 8:49 P

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Remember the techniques that we need to practice every day!
*Eat a healthful diet with limited calories.
*Think about what you're eating before you actually put it in your mouth.
*Sit down whenever you eat and then eat slowly and mindfully.
*Eat only to mild fullness.
*Monitor your eating throughout the day.
*Give yourself credit
*Do spontaneous exercise.
*Respond to sabotaging thoughts.

And things we need to continues weekly:
*Weigh yourself at least once a week
*Discuss your weight change and dieting experiences with your diet coach.
*Do planned exercise at least three times a week.
*Continue to make sure that you have enough time and energy to devote to dieting.
*Read your Advantage Response Card as needed
*Use anti-craving techniques
*Use the Seven Question Technique when you're upset.
*Prepare yourself psychologically for special-occasion eating.
*Do problem solving to reduce stress.
*Take steps to enrich your life.

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


 current weight: 213.6 
225
208.75
192.5
176.25
160
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