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OHMEMEME's Photo OHMEMEME Posts: 1,059
9/15/15 4:22 P

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Great practice idea! Hadn't thought of it that way...

I love those days when thoughts are easy and resisting is not a big issue.
Ibelieve beck is preparing us for the days that resisting doesn't feel so natural while also training our brains so that we have less days of struggle because we will be better equipped to handle them.
*No Choice - stick to the plan -no struggle - you can schedule it in for later

Sending positive thoughts your way! Keep Sparking!

Edited by: OHMEMEME at: 9/15/2015 (16:22)
A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (88,928)
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9/15/15 11:40 A

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Claiming credit here (not a Blogger)

Not a fan of dark chocolate (healthy kind) but for an exercise to practice several 'resistance muscle' skills I bought Ghiradelli Intense Dark squares, 72% cacoa, which are sitting at eye level in the pantry with a bright, pink post-it-note that reads 'NO CHOICE unless it is on my daily written food plan' done the night before. If I crave it, my response will be 'LATER' which can mean I will write it into a plan for a later time (tomorrow, whenever, never). Walking slowly down the candy aisle yesterday, looking closely at my favorite milk chocolates, was a test of my new skills and my attitude was sort of 'meh' toward all the sweets which I would normally buy several of to binge on. In the past, if milk chocolate was not available I would binge on the dark chocolate.

My brain training is working!


Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/15/15 9:05 A

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Today's group SparkMail:
Good morning, Trekkers.

It's another great day to train your brain to think like a thin person! As we approach the half-way mark of this trek, it is exciting to see how many of you are making such good progress. I read good blog after great blog. Not one seems off the mark; everybody gets this effective program. A few are positively brilliant, taking Beck to an even higher level. If you haven't been reading blogs on the day you are working, try it. I get a lot out of the Beck book, but even more when I share your thoughts and experiences with it!

For those who started over 3 weeks ago and have stuck with One Beck Day per day, it is Day 19, Stop Fooling Yourself. To work this day you really have to pay attention to your thinking, especially any thoughts that start out, "it's okay to eat this because -- " Then you challenge that thought with a non self-deluding thought, write out a card you read at least twice a day, and gradually change your thinking. It works!!

Happy Trekking!!



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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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/15/15 9:03 A

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GoingGreen, Proud to hear of you using a minor slip to learn a lesson and immediately recommit! That's the way to grow and learn and succeed. Good job!!

Group SparkMail for 9-14-15:

Good morning, Trekkers!

I've been reading lots of good blogs from some of you just getting started. Delighted to have you join us! And have read even more good blogs from those of you who started 3 full weeks ago, keeping the One Beck Day per day pace, ready for Day 18 today, Change Your Definition of Full is an important chapter in order to reach the weight you truly want to be and maintain it.

Wherever you are in the book, don't skip the "today's to-do list" at the end of each day. Check off when you read your Advantages Response Cards, read cards addressing your sabotaging thoughts, sit down to eat, enjoy every bite slowly, exercise (both spontaneous and planned), write out your food plan, monitor everything you eat right after finishing, use anti-craving techniques, contact your coach/buddy, and give yourself credit for engaging in every helpful eating behavior.

Happy Trekking!


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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GOINGGREEN's Photo GOINGGREEN Posts: 83
9/14/15 10:52 P

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Just have to say I am really enjoying reading everyone's blogs and seeing the progress - and all the great lessons being learned. I had a tough day today where I ate something unplanned - a bit of a roast I had smelled cooking all day (and I'm not even a meat eater!!) But instead of saying I blew it and may as well blow it big time, I just resolved to make it better and stick to my plan the rest of the day.
Now watching American Ninja Warrior and seeing all those amazing athletes and how they are
determined to come back again when they fail - and most of them do fail. I have not seen one of them with a poor attitude or anger, just a smile and resolve to get better and keep trying. emoticon

GG

GG
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/14/15 9:53 P

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OHMEMEME gave you great advice, Chris. Hang in there. Give yourself big credit for eating well during this difficult time. (When I hit my highest weight of 212 pounds, I had terrible TMJ pain and just kept drinking milk shakes because I couldn't chew and because I was seeking comfort.) So I admire that you are eating smart during this difficult time. Rest and recover. Wishing you all the best! -Marsha


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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GABY1948's Photo GABY1948 SparkPoints: (1,013,536)
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9/14/15 9:12 P

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emoticon everyone!

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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OHMEMEME's Photo OHMEMEME Posts: 1,059
9/14/15 8:07 A

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Just hold the course...give yourself credit for what you can muster up today. Rest and recoop. Make your goal gathering strength for the next few hours. I hate those blah! times but there are reasons. Chronic pain even if mild is draining mentally and physically. I've had some dental probs and procedure recently and yes it runs one down. A virus is an illness. Treat it and deal with it without using food to derail you.

That's exactly what Beck is trying to teach us. Hold fast. You can do this. Just today!!!

Sending positive thoughts to you!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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CTUPTON's Photo CTUPTON SparkPoints: (204,200)
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9/13/15 1:52 P

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I seem to be having low energy for many days now. Looking back, it started just before the dentist diagnosed a virus near my front tooth. I went to her after finishing a tooth implant (not fun). The surgeon had just checked me because of my continued pain. He thought the neighboring tooth needed a root canal. My regular dentist said it was not that tooth but was a virus affecting that area. The pain has reduced lots--but it was very slow leaving. Now I am just left tired with no "get up and go." I have TONS to do and my tasks are not getting done. Even the mail is not getting sorted. My desk is again a pile of papers. I hate feeling like this! It is not exactly an illness. But all I feel like doing is playing on the computer and/or reading. I finished 2 books! I am now reading old Smithsonian magazines, which I actually love.

I am prone to periods of feeling like this. All my life. It has improved over the years. I kept a teaching job 41 years but it wasn't easy feeling like this fairly often.

The good news is I seem to be losing weight--slowly bu it is again going down bit by bit. I am not going after the big carby things like muffins, cookies, bagels, etc. I am trading those things for things like a lean protein or skim milk on a whole grain cereal or peanut butter on celery (when I buy the celery-today!), or half a banana or popcorn with Smart Balance spread.

My belt is on its last hole. Unbelievable. My husband keeps calling me slinky

I get to water aerobics at least once a week now--months ago it was 3-4 times a week-

I will build up to more water aerobics. I love it. Family needs are getting in the way of my morning water classes..

chris



I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/13/15 8:14 A

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Group SparkMail for 9-13-15:

Good morning, Trekkers!

How are things going for you? If they are going well, that's great! Keep going!! If not so good, the key is to keep trying. Don't give up. If you took a break, jump back in where you are. If there is one activity you are resisting, break it down to smaller parts, start small, and build on it. That is a good SparkPeople method that can work in Beck, too. Give yourself credit for any part that you are doing and on all progress. Stuck to breakfast plan? credit! Then breakfast and morning snack? credit! Then lunch, too. credit!! You'll conquer the whole day soon.

Partly I ask how it is going because yesterday was a hectic day for me. Didn't get to read many blogs. And today looks pretty busy, too. But I'll read more today and even more the next and hope to feel caught up soon.

If you have requested something from me and haven't gotten a response, please ask again. I went through my SparkMail last eve, but have this nagging feeling I've forgotten something, maybe a request for a coach??

Even though I'm feeling a bit behind with the trek, I'm feeling great about the Beck program! Eating according to my plan leaves me feeling really in control. Great feeling! Hope you are making progress that you feel really good about, too.

For those on Day 17, End Overeating, today has a challenging exercise of having too much food on your plate and not eating it. You do not have to throw the extra food away; you may save it for the next meal. That feels so much better to me. If it is hard for you to do, you keep repeating until it gets easy. Beck teaches us the control we need to live life at the weight we love, step by step. We can do 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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MAUITN's Photo MAUITN Posts: 15,507
9/12/15 2:55 P

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OOLALA53, More often than not, if I eat breakfast, I will have fruit, oatmeal, or an egg and toast. Lunch is usually a salad of kale and/or Romaine with lost of other vegetables thrown in, and dinner may be anything from fish and vegetables or just vegetables. My downfall in the past has been the lack of exercise, probably portion size and cheese/dairy products.

Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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OHMEMEME's Photo OHMEMEME Posts: 1,059
9/12/15 10:39 A

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Hi there Trekkers!

I've been kinda lurking along...
I've read the book and parts even twice. I've practiced the exercises in some form or fashion with some practices very structured and focused. I am having a hard time giving it 100%. I have reread the sections I feel drawn to and have been following some of the blogs for this reboot. I very much believe in the Beck strategies and learned a lot.

I admire all Sparkers in this trek. Those who are so dedicated and diligent and those who are just experimenting their way through like me.

Give yourself credit! Every effort great and small is beneficial to finding your way.
Keep practicing even if it's one little attribute. For example, I did not skip a meal in the hunger activity this time but have skipped a snack almost daily. I mentally track my hunger all day and relate it to what I have read. I lack on eating sitting down and being mindful right now but am yet very mindful of other strategies.

One day I hope to be able to put it ALL together. But this is what it is for now. Maybe tomorrow will be different.

i just want to give a Spark, NOT AN EXCUSE) to those who don't feel like they've got it all together.
Focus on what you ARE doing and get better at that then move on to some new territory.

Of course, if the time is right, go for it all. So many are experiencing success because Beck works!
Thanks again to our leaders and devoted members. Congrats to all Spark Beck Treckers.

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


 current weight: 172.8 
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OOLALA53's Photo OOLALA53 Posts: 16,681
9/12/15 2:01 A

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Mauitn, what do you usually eat for meals? I'm a big believer that half a plate of raw and cooked veggies plus half a plate (not covering every inch) of almost anything non-sweet can be a decent meal. I've done it plenty during loss and maintenance. I have some other basic plans. I'll write separately.

Day 13. I skipped this, too, again because I've had many experiences of decreasing hunger and cravings many times successfully over the last five years, when I first started using Beck. But I did use some of the strategies to stick to the plan I've been using, which I had been wavering on for several months. It involved using distraction in delaying a meal, which for me equals skipping a snack. Honestly, it's still not fun! But it's doable.

Day 14. Getting ready. I've got plenty of groceries with the kinds of foods I plan to eat. I actually have relative guidelines for my meals;, such as how much dense food I will have that's as far as I'm willing to go for now. In previous years, I planned ahead and tracked for long periods of time, and I learned from it.

Have been doing my minimum exercise in the mornings.

Edited by: OOLALA53 at: 9/12/2015 (08:11)
Seven years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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PHOENIX1949's Photo PHOENIX1949 SparkPoints: (88,928)
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9/10/15 11:40 P

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Welcome aboard. I am enjoying this.

Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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HAPPYRUNR's Photo HAPPYRUNR Posts: 23
9/10/15 11:30 P

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Hi all! So glad I found this page. I am on day 7 and will try to catch up. The only chapter I found a bit challenging was to eat slowly and mindfully- I do this sometimes but not every meal.
I have a journal I use to write notes in after each chapter. At some point I will start carrying it around with me as a reminder to keep going.

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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,312
9/10/15 8:30 P

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Today I did the skip lunch day. It went really well. I gave myself credit for getting through that. I didn't even have any cravings and it wasn't bad. It felt pretty good doing that step.

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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GOINGGREEN's Photo GOINGGREEN Posts: 83
9/10/15 8:56 A

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Thursday already? Wow! Thanks for the tips on entering food. I remembered I have a program called masterchef which allows you to enter a whole recipe and then it gives a breakdown depending on how many servings you tell it. I may give it a try and then just enter "turkey meatloaf" and see if I can input my own values. I'll figure it out and come up with something. I am trying not to get too bogged down in the minutia and forget the big picture. I'm thinking this is somewhere in between.
On to a planning day. I have preplanned some favorite/easy/freezeable meals so I'll formalize that a bit and include lunches.

Edited by: GOINGGREEN at: 9/11/2015 (07:40)
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FUNLOVEN's Photo FUNLOVEN Posts: 2,926
9/10/15 8:43 A

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Well, my challenging night was indeed a challenge and did not go well for me. I'm thankful that most of the food I had out for the gals was healthy and one of them even thanked me for that. I will have to give some thought to my yesterday and see if I can figure out where I started to go wrong.

GOINGREEN - I hate tracking for multiple reasons! BUT I know that it truly is beneficial and as time goes on and you enter more and more to your "favorites" list it does get easier.

MAUITN - Don't let the planning overwhelm you. I just do mine on a scrape of paper. Nothing fancy is needed. And only have to do it one day at a time. You can do that! emoticon

Sue

Michigan - EST

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


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MAUITN's Photo MAUITN Posts: 15,507
9/10/15 8:20 A

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I have never planned meals and find it a daunting task. I would appreciate any tips or web sites/resources you might point me to for help in learning.

Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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MAUITN's Photo MAUITN Posts: 15,507
9/10/15 8:16 A

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GoingGreen, in my experience, there is no easy way other than to enter every item or save individual recipes. It is mostly made for fast food or bought products. If you eat the same things over and over, it would help you to enter your recipes or to copy one whole meal from one day to another.

Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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GOINGGREEN's Photo GOINGGREEN Posts: 83
9/9/15 10:00 P

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Hi Trekkers - Good day today. I'm giving myself lots of credit today for getting through an emotionally tough day - the anniversary of a tragic event in my life. I ate well and spent some time thinking about cravings and how I could best use the tips in the book. I enjoyed reading some of the blogs on my cell phone while having my hair colored. I did a little batch cooking so I will have some meals in the freezer for later. More of that on the schedule for tomorrow.
I logged some food but, honestly, I'm not very good at using an electronic tracker. Is it cumbersome to use or is it just me? Most of what I eat is made from scratch - like the turkey meatloaf I made today. Is there an easier way than to list each ingredient and try to come up with measurements for individual servings? My turkey meatloaf had: ground turkey, quinoa, TVP, egg whtes, onion, celery, bell pepper, carrots,WW panko breadcrumbs. I didn't measure, just eyeballed.


Edited by: GOINGGREEN at: 9/11/2015 (07:41)
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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,312
9/9/15 1:14 P

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Hey Team!
Yesterday I did my day 11 of monitoring my hunger. The numbers seem backwards to me. I don't know if anyone else felt that. She had 0 as full and 10 as extremely hungry. To me 0 should be the extremely hungry. Anyway..that went well. It actually felt great being hungry and feeling hunger. I didn't do the skip lunch for day 12 yesterday. I decided to do that tomorrow. Better day to do it. It's great doing this re-boot! Thanks Marsha for doing this!

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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FUNLOVEN's Photo FUNLOVEN Posts: 2,926
9/9/15 10:02 A

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I must admit I have a bad habit of skipping meals and when I am busy lunch is the first thing to go b/c, after all, am I really suppose to stop what I'm doing just to eat! OK, that was my sabotaging thought talking! What I have actually discovered is that in the long run I will pay the price if I skip too many meals; that huge calorie deficit eventually catches up for me and then I'm sorry as I end up over-eating.

Yesterday my breakfast calories were pretty low and so when I noticed 2 hours later that I was feeling hungry I decided to have lunch since I was headed out the door for the rest of the day with no opportunity to eat until dinner. And after a reasonable dinner I was successful in resisting temptation while my DH sat there eating his night time snack in front of the TV.

Recognizing hunger has never been a problem for me. It is taking the appropriate steps regarding that hunger that I am working on. Day 13 Overcoming Cravings/Desires is going to be a BIG ONE for me!

Sue

Michigan - EST

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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/9/15 8:59 A

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I see I forgot to post yesterday's group SparkMail here:

Sept 8th

Good morning, Trekkers!!

Today is the day for those of you who are doing One Beck Day per day to learn or re-learn that hunger is not an emergency! It is so freeing to be able to tolerate hunger. This exercise changed my life.

If you have chosen to undertake this challenge today, best wishes for a good experience. Experience that hunger! Don't deny it. It isn't so bad. It comes and goes. You have experienced many things that caused you far more discomfort. Afterwards, you are free and never again have to eat because you might get hungry.

If you are in a different part of the book II encourage your to blog where you are. Or if you are choosing to schedule this exercise at a different time, I encourage you to include your "today's to-do list" from the chapter you are working in your blog, in a message board post, or at least send it to your coach. Keep working Beck every day!!

Take Beck in order. One step at a time. You'll get through this important trek and get to your destination.

Happy Trekking!!



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


 current weight: 4.0  over
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,203)
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9/9/15 8:42 A

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Sept 9, group SparkMail:
Good morning, Trekkers!

Some of us completed Day 12 yesterday and confirmed for ourselves that Beck is right. Hunger is not an emergency. It comes and goes. It is not something to be feared or avoided. We can handle it when we need to. For those of you who completed, good going! For those of you who have scheduled it for a more convenient day or haven't gotten there yet, don't fear Day 12. It can be an eye-opening experience. Embrace it!

Blog whatever Chapter/Day you are on. Put the Beck Day number in your title so others can find your blog to read about the day they are doing. I love reading all your different perspectives and experiences. These blogs really reinforce the message meaningfully for me.

I have one person just starting today who wants a coach. Looking at her SparkPage looks like she's a 40-something who was recently in graduate school with 25-50 pounds to lose and probably lives in Minnesota. I'd guess from her screen name that she is a runner. I encourage you to become a coach or buddy. It really helps solidify those Beck lessons for yourself when you help someone else work through them. Volunteers? If anyone's coach has dropped out, please ask find someone else. Perhaps there is someone whose blogs you really like who you would want to ask. If not, I'll try to match you up.

For those who are speeding along, today is Day 13, Overcoming Cravings. Beck gives us mindset and behavioral techniques to handle cravings. Powerful stuff! Tomorrow is a planning day and then - finally for some - it is time to actually start "dieting".

Best wishes for a happy trek toward your goals!!



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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OOLALA53's Photo OOLALA53 Posts: 16,681
9/9/15 12:20 A

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I got behind for various reasons. Have there been people posting here each day? I was counting on that. I just wrote a long blog updating my attempts.

OH, Funloven, we know and you know what happened. You believed those thoughts about eating more. Weíve all done it. Youíll get better at talking back. We canít learn to talk back to them if they donít come up! I think up until then you handled the event very well. I am not a believer in cutting out all ďnon-dietĒ foods until who knows when. I would never skip the cake because I was trying to lose weight, though I might skip it because I was just too full from other delicious food. And that dang Desire to Eat! I wish we had a word for it in English. I call it fake hunger. Itís often a very nasty, anxious feeling for me. Hanxious?

Johnsonz, just keep going. It might have been convenient to start with the cohort, but I think things could still work out. Maybe it will be like jumping in with people who've already done a few laps.

Seven years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
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9/8/15 5:59 P

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I wish I had started when you all did.
This is a GREAT buncha postings & you all make me think.

Congrats on Your Accomplished so far
& Continue on...
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Lynn J. :)

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What a learning experience today has been. It is now just after 5:00 and I had a smallish breakfast around 9 and have been moderately busy today, but I am not any more hungry than if I had eaten a large breakfast, lunch and maybe a snack. I hope everyone else has had a positive experience on the Experience Hunger day.
GG

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Good going, FUNLOVEN! You controlled your splurge and got right back on track!!

It's great that you know hunger and satiation. Cravings aren't much of an issue for you, either? So you can just concentrate on those "desire to eat" situations. Narrowing your efforts is a good way to speed up your success. Good job!!


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

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9/8/15 8:59 A

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Monday was a good food and exercise day. I right back on track! Not that I had fallen that far off. The holiday w/e was soooo busy I just didn't have the time Friday, Saturday, or Sunday to exercise and although my calorie intake was above range I ate about half as much as I normally would have in the past! So I give myself credit for that.

Beck Day 11 on hunger left me wanting for the second time. I don't seem to have any trouble knowing when I'm hunger or even when I'm full. It is the Desire To Eat when I don't need too that she could write an entire book on IMHO!

Sue

Michigan - EST

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9/7/15 12:06 P

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Getting right back on track is key & give yourself credit for working that part of the program. My ARC card I read often is 'It Matters, Every Time'
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Susan
Central Texas (CST)
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9/7/15 10:07 A

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Yesterday was our GD's birthday party. I had such great plans. I decided to have a little ice cream and cake. All the food I ate was an eyeball since I wasn't going to haul out any measuring devices - LOL! 1/2 cup of ice cream and the SMALLEST piece of cake I have ever had in my entire life! ! !

The party started at 3:30 and by the time the dinner food was served at 6 p.m. I had drank 7 cups of water in an attempt to overcome my anxieties.

For dinner my plate looked pretty healthy. Half filled with fruit & veggies, 1/2 cup of mac & cheese, 1 hot dog w/ ketchup. Then I don't know what happened emoticon Several sabotaging thoughts popped into my head and before you know it I was back at the food table for one more hot dog and a helping of potato salad that I had passed up the first time around.

Today my brain is alternating between beating myself up and using Beck strategy "It was just a mistake so get back on track right now"!

Sue

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9/7/15 7:51 A

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Group SparkMail of 9/7/2015

Good morning, Trekkers! It's a great day to undertake another leg of this trek, no matter where you are now.

Got your boots (and reboots) laced up tight? Now we are getting into the thick of Beck, the heart of this whole challenge. For those who are on the One Beck Day per day, today is Day 11, Differentiate Between Hunger, Desire, and Cravings. The next Beck day is Practice Hunger Tolerance, where you skip lunch and experience hunger. The next Beck day you work on overcoming cravings, then start planning your meals and snacks, and then it is time to start your "diet" if you haven't already. These are powerful chapters that deserve your attention and your best efforts. Here is where I think if you need an extra day or two to schedule and prepare for these challenges, it is perfectly understandable. If you can pay more attention to experiencing hunger on a Saturday than a Tuesday, go for it! It is important.

That said, more and more people will be trekking different days and chapters. Please include the Beck day number in the title of your blog so that people who wish to read your comments on the day they are working can easily do so.

Don't forget we have a thread on the Beck Diet Solution SparkTeam. I have had a request that all SparkMail about the trek be posted there to make it easier to read. So if you SparkMail the group, please copy and paste your communication to that thread, too, if you don't mind.

This trek is hard work, challenging your habits and maybe even your beliefs about food and eating. It is not easy for most people, but many of us have found it very freeing, making it possible to live at a great weight! Hang in there.

And if you have gotten distracted from this trek, jump back in! The trekkers are here ready to support you!!


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

www.sparkpeople.com/blog/blog.asp?po
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9/6/15 4:16 P

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YES! Another excellent "coaching" thread and this is amazing and I am keeping it as I always do the GREAT ones. emoticon emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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9/6/15 10:14 A

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9/6/15

Good morning, Trekkers!

We've had a couple new people join us. Welcome! Jump in. Start reading The Beck Diet Solution and blogging. Everyone is blogging where they are.

Trekkers who started with the group and have kept to the pace of One Beck Day per day are at Day 10, Set a Realistic Goal. Realistic goals are motivating, not overwhelming. This topic has been an ongoing challenge for me, so I'm looking forward to reading all your thoughts on the topic.

We've had the suggestion to label your blogs with what Beck Day you are writing about in the title. That way the trekker can choose the relevant blogs for the day they are working by going to the "Recent Member Blogs" of the Beck Diet Solution SparkTeam. Great idea!

Everyone who has requested a coach has been matched at least with a potential person. One trekker expressed concern about the possibility of abandonment. Oh, no. If you have agreed to coach or buddy someone and for some reason cannot continue, please let me know so I can try to recruit another. We do not want to leave anyone on this trek!

I also read concerns about people who are still eating out of control and think that is a reason to quit. Please, understand that this is the beginning of the trek. We haven't yet gotten to the part of Beck that helps us turn mistakes into learning opportunities. Changing these habits is not easy. Here I am at almost 6.5 years of maintaining and I still have bad days when the sabotaging thought that I am hopeless still occurs to me. Understand that the day after a binge is a very, very important day. The skill of getting back on track immediately may be the most important one for long term maintenance -- that is not Beck, just my humble opinion.

And if you are one who is trying to sit down for every bite, eating slowly, giving yourself credit, and doing all the other things that Beck wants you to do, but find yourself eating far more than you want, my best advice is stick with it. These are hard skills to learn and apply, but the more you try, the more likely you are to have a good eating day to celebrate and build on. Do not give up. Never, never, never give up.

So if you are having a good day, please share it. The Trekkers need your positivity. If you are having a tough day, share that, too. We've all been there. This group is great with support and problem solving!

Wishing you a great day, trekkers.


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

www.sparkpeople.com/blog/blog.asp?po
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9/5/15 11:26 A

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I agree Gaye, it does work, now to do it all the time

Edited by: HAPPYSOUL91 at: 9/5/2015 (11:26)
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
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9/5/15 9:22 A

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IMEMINE it just takes practice and you ARE doing that...it will come...it is MY NUMBER ONE KEY to my eating! IT WORKS emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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9/5/15 6:49 A

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I have been sitting and working on eating slowly. a big problem for me but getting better.

Donna
Lehighton, Pa
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W,J,R&G

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




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9/4/15 8:22 P

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I usually sit down and eat. It's the slowing down I need to work on. I also need to organize my kitchen. I'm finding sugar is a problem right now. So I'll need to clean that out. Put it somewhere where I can't see it. My DH eats sugar and doesn't have a problem with it. I can't get it out entirely. I also need to get in the flow of giving myself credit.

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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9/4/15 7:55 P

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emoticon emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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9/4/15 11:21 A

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'Later' is becoming an important part of my diet vocabulary related to when I can eat something not planned for, possibly meaning later in a short-term or long-term OR really meaning delaying indefinitely. Semantics, but brain receives later message much more readily than not today or never message.

Susan
Central Texas (CST)
The More You Know the Better Decisions You Can Make !!


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9/4/15 9:14 A

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9/4/2015

Good morning, Beck Trekkers! I hope you are truly enjoying your food, sitting down and noticing every bite! That is a great habit to get into -- grateful for food before and while eating, grateful for the satisfaction from food later.

Many, many great blogs, group! If you haven't read many of your co-Trekkers' blogs, I encourage you to do so. Also I have read some great supportive comments. Good going, group.

Most of the group are on Day 8, Create Time and Energy. Beck has some great tips and tools for setting priorities and scheduling, finding time to do the things you need to do to succeed with this program, including time to enjoy your food.

Happy Trekking!


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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9/4/15 9:10 A

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9/3/2015

Are you giving yourself enough credit? Did you read your Advantages Response Card? CREDIT! Did you eat slowly, sitting down and noticing every bite? CREDIT! Did you decide on a diet coach or buddy? CREDIT! Are you using your reminder system(s)? Credit! (More Credit!) Are you blogging to share your experience with other trekkers and reinforce it for yourself? CREDIT for sure!! Are you filling out the to-do list in the book each day? CREDIT!

We still have people just getting their books. Sometimes life gets in the way and you miss a day of blogging. Well, jump in where you are!!

Don't forget if you are having trouble finding a coach, let me know. I paired up a few of you and I could do more!

Most of you are on The Beck Diet Solution, Chapter 5, Day 7, Arrange Your Environment. This skill can make the difference between success - and not. It can take a few days to accomplish this task, but you probably won't need to pause going forward in the book. Just do it as you can.

Look ahead on your calendar. For me, Chapter 6, Day 12, is a very crucial day, the day where I learned that hunger is not an emergency. It changed my life. That day you will skip lunch and experience hunger, charting it each hour. If you are following the time line of the majority, that will fall on Tuesday, September 8th. Is that a good day for you? Would you rather do it on a weekend or a day with different demands? I highly recommend that you adjust your schedule if necessary for the highest possible chance for success and time for learnings. Beck does encourage us to do each of these days in order, even if you do 2 days in 1 or skip a day or two.

Happy Trekking!!

Edited by: SLENDERELLA61 at: 9/4/2015 (09:16)

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

www.sparkpeople.com/blog/blog.asp?po
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_grandma


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I received the following SparkMail and want to respond to it and correct my related mistake from yesterday:

"I am feeling this program goes too fast. One day is not enough time for me to get acclimated to a healthier habit especially when I have a well-established unhealthy habit like snacking whenever I get a craving ! I think some other people feel overwhelmed, too."

You may be right, Trekker! In a later book Beck requires the reader to be able to check off skills before progressing another day.

Notice that in this book Beck says you can spend more than one day on a skill, as long as you do them in order.

My own experience is that the people I coached would often stop to master a skill and then not do it. Those who kept on going, even without total mastery, were more likely to finish the program and succeed.

So, for those of you think it is best for you to stay on days 1-8, please do the following:
1. Find the "today's to-do list" at the end of the day you are working (page 106 for those on Day 8)
2. SparkMail (or communicate) this list, completed, to your coach DAILY - you need to work the program daily; it won't just happen
3. If you don't have a coach yet, send it to me. I'll serve as your temporary coach.


Now, to my mistake yesterday that several of you caught. Thanks. Day12, when those of us who are doing a day per day experience and learn about hunger when we skip lunch, falls on Tuesday, September 8th (not 12th). I'm encouraging you to do that exercise on a day you have time to really experience it. For some people that might be Saturday, September 12th.

If you choose to do the hunger experience on Sept 12th or any day after Sept 8th, please send your coach (or me) your completed "to-do" list.

This trek requires a big commitment. It is not easy, but it can make your life so much better if you give it your best!!



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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9/3/15 9:27 P

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emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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9/3/15 8:47 P

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Day 7 - Arrange Your Environment

work: not applicable as I am retired (will be 2 years in December) and before that worked from home for 6-1/2 years

home: overall my pantry and frig/freezer stocked well with a wide variety of healthy unprocessed foods; spouses' treats are out of sight and out of mind most of the time (M&M's in a lower cabinet with rarely used kitchen items; cookies & brownies in freezer)

items to work on - keeping pantry door shut to not tempt me to graze; not bringing in my trigger foods at all (milk chocolate, Barbara's all natural Cornsticks); open frig/freezer ONLY to prepare for sit-down meals -- no temptation to graze.

future plan - when completing The Beck Diet Solution, try to bring a single-serving size only of trigger foods at a time working into larger volume to test if able to resist. IF UNABLE to resist, BAN these from home. In other words, if I crave them, I will practice my resistance muscle by telling myself 'later.'

Covered the above with my coach/buddy/spouse and he agreed to work with me on this.


Note: I only eat food prepared by me in my home as I have serious allergies that can become critical if I ingest certain items, i.e., soy (more than a minute amount), MSG, sulfites, nitrates, strawberries, anise/licorice, caffeine, anything fermented -- and many more sensitivities, some identified, some unknown. Lactose & gluten intolerant also so my food choices fairly limited. The majority of time I count this as making my life simpler by eliminating so many choices, many of which are not very healthy, but, who am I kidding, at times I have to have a mini-pity party.


Susan
Central Texas (CST)
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9/3/15 6:09 P

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What is a discomfort chart? Probably I have not read that part of the book yet. chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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9/3/15 5:52 P

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Oh no--skipping lunch is coming up. I NEVER skip a meal. And I don't know what actual hunger feels like either. This will be very hard for me. chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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9/3/15 4:56 P

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Oh boy 20 minutes is a long time! How about 20 seconds to eat a snack? emoticon

chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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9/3/15 7:39 A

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Just rediscovered this page...LOVE it...will subscribe to it!

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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