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BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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1/17/19 9:45 A

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Review of Foundation Skills 7& 8 today in the readings.(Managing hunger and cravings and eating on schedule.) I have been using intermittent fasting for my main diet so I have really gained some perspective on managing hunger and cravings. They really don't last forever. Also I think planning on eating only at certain times has really helped as its easier to think "I can't have that because its not my window" seems to work better in my brain than "you can't have that because its not on your diet".

Becki

broadcasting somewhere near the middle of Texas


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BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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1/15/19 11:01 A

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Reading about Foundation Skill #5- Weighing daily. I have been weighing daily for the last few years. I can usually guess if my weight will be up or down based on what I ate the day before (I do get surprised from time to time). I find it helpful to look at my weigh more as an average than a daily occurrence.

Becki

broadcasting somewhere near the middle of Texas


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BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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1/12/19 11:12 A

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Still working my way through the first two chapters of the Blue book. Reading today on the second foundation skill. Its actually one that is very hard for me- eating slowly and enjoying every bite. I just seem to plow through my food. I read in this chapter that maybe we eat quickly so we don't have to feel guilty about the calories. I think this may be part of it for me. I also think all the time that I'm so hunger so when its time to eat- I'm starving! But I'm not. I've got to remember that my brain is not always not telling me the truth. I continue to work on trying to eat more mindfully and slowly every day.

Becki

broadcasting somewhere near the middle of Texas


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BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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1/9/19 10:25 A

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Finished the quiz in the first chapter of the blue book. I scored, not surprisingly, highest in travel and eating out. I live in a rural area and when we go to town - "oh, boy- it's on!". There was a tie for the next group- stress and emotions are also an issue. I think I eat out of boredom and sadly, routine much of the time. All good info to take forward as I learn to handle my diet traps.

Becki

broadcasting somewhere near the middle of Texas


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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1/6/19 1:38 P

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Great positive choice, Becky!
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


446 Maintenance Weeks
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BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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1/6/19 9:47 A

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Slowly reading through the book as daily lessons since I just finished the pink book. I was worried yesterday since I had to travel out of town. We live in a small community with little shops and restaurants. We finished our business early and my traveling companions and asked if we wanted eat out. As we pulled up to the restaurants, I ask is anyone really hunger? None of us were, we left and drove home. I had a healthy lunch at home. Seems my resistance muscle worked really well yesterday. Here is to using it more often!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
11/30/18 3:57 P

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Mary, I liked your blog. I liked the way you set out your thoughts as you worked your way through the problem. I think it is important to figure out what things are not working for you and eliminate them.

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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/29/18 10:11 A

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I am working on Emotional Eating trap. Progress today. I blogged about it. Emotions can be growth inducing. Now that I have faced up to this I need a reward that is not food. Going for a walk with the pooch. That is a good start.

Mary

Cape Cod and Western Massachusetts

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


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CD14456645 Posts: 8,500
11/27/18 5:20 P

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emoticon emoticon emoticon I also love the worth it memories idea to write them down ~ I found a pocket calendar and think I'll tuck them in there as I go along next year... it's like noticing and celebrating our nsv's and writing them down... the bigger give yourself credit items... giving myself credit for the gazillion things I do right instead of beating myself up for the goofups has made a huge difference in how I feel about being able to even lose weight ~ so I think the worthit memories will be awesome too :)

SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/27/18 3:48 P

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I'm a bit behind on the reading. My scores were quite high, except for travel, food pushers and off-track, which were all threes.

I'm looking forward to working through the traps as it is the first time I'm reading this book.

I've gone through the foundational strategies and quite like the suggestion of giving credit each time I go to the toilet. That's a great little trigger to stop and do that.

Determined to get better at reading those advantages cards. I've done it two days in a row, now. Next step is to start planning meals while here on holiday. We've been here a few days, now, so it's possible to get into a routine.

I also loved the worth it memories. That's a great idea and I have written some things down already.

Also downloaded the check-list. Really going to make the effort to tick everything off those lists this time. I didn't manage that in the pink book, but I have a bit more time now.

Sunshine20113
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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11/26/18 2:20 P

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emoticon
It is great you finished the pink book, Jules,
the best time to start the blue one!
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


446 Maintenance Weeks
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CD14456645 Posts: 8,500
11/26/18 1:20 P

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emoticon Read through the strategies yesterday - had just finished the pink book last week so good to go... 3 that personally help me a lot are

emoticon holding onto my reasons why.... and elevating those reasons, elevating me and my reasons to a top priority in my life... so Me? or extra bite of cookie? I am more important than a bite of cookie...

emoticon I am focused on eating meals and snacks that fit in the SP ranges and use a my plate design (my healthy nutrition plan.) As described in the Pink book, my alternative strategy is having good food choices available when it is time to eat, then choosing my foods - it is working well for me... and does mean making time during the week to get the food/make it ready to eat.

emoticon one of the things I continue to practice is eating at meals and snacks - when it is time to eat, when I physically need to eat more... and not inbetween… otherwise I would just graze and all that extra eating makes such a difference... it's helped :)

emoticon onward - looking forward to the rest of the study :)

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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11/26/18 9:41 A

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It has been a pleasure to read about your scores, past and present,
thank you for sharing! It is nice to see our scores (and thoughts and challenges) are not permanent, we can change them through learning 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


446 Maintenance Weeks
0
115
230
345
460
GOCALGAL's Photo GOCALGAL Posts: 5,176
11/25/18 8:37 P

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I read the lesson last week and took the quiz for the second time. I first took the quiz in September and I see a slight improvement this time. The areas where I need the most work were stress, emotional, family, holidays and psychological with scores of 3 and 4. All of the others were 2 or less.

A bit disappointed that busyness was my excuse to slack off on reading my ARC cards and keeping up with Foundations Strategies Checklist. Also I had hoped to update my ARC cards and to do some refinement work on previous Traps and Escape plans. These skills definitely take time, patience and practice, practice, practice as Beck states to develop. They have been amazingly beneficial every time I use them. I am getting back on track today and looking forward to working and improving on these things once again.

Susan I watched your Tiny Habits video for the second time. It is great and thanks for sharing. Mary I liked what you said about credit and how easy it is to focus on what we do wrong. Your reminder was timely and helpful. I am giving myself credit for weighing everyday among other things that I continue to do right.

A very helpful takeaway for me from the previous Pink book study that I am giving myself credit for concerns unplanned eating. I was far from perfect but did not completely forget Beck's statement that " the discomfort is short lived or momentary" and it saved me several times.

Edited by: GOCALGAL at: 11/26/2018 (08:57)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

CD14456645 Posts: 8,500
11/25/18 4:23 P

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emoticon Hi, I'm jules ~ looking forward to reading the Blue book :)

emoticon did the quiz today, will look at the rest tomorrow... the quiz/results were interesting... I looked at how I would have answered before.... before I read the 1st Beck book, before I quit smoking in 2006... before I started dealing with my thinking strategies... it would have been all 3s pretty much, very familiar squirrely thinking!.

Then I looked at how I would answer now... interestingly, my initial thoughts still jump to about a 3... but my actions are different... when I work through the thinking. Now I am ranging more towards 2s and even some 1's and that is awesome and empowering... So, imagine this will help too :)

emoticon thought to share - someone mentioned feeling a bit discouraged at the scores... and that is usually my reaction when I do any kind of overall assessment - it can feel overwhelming....

What helps me is to de-link things... to focus on the small, the doable, the choice in front of me now... and, what helps me with these book readings, is to do some thinking & strategizing before I have to make that kind of choice - kind of some pre-planning... almost like packing and gathering tools for the next trip! Just reading/planning doesn't magically fix, make it all of a sudden better - like Dr Beck mentions... it happens in the practicing... again and again, and reading/thinking about these things gives me a plan for doing things next time I need to do it... I think taking things by topic is a great idea... Looking forward to it :)

Edited by: CD14456645 at: 11/25/2018 (16:31)
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
11/24/18 9:42 P

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Those are pretty good numbers Christi.

Foundation Strategy #6: Build up your resistance muscle. I just put a reminder on my iphone....
"IT'S NOT JUST THE CALORIES....IT IS ABOUT THE HABIT"



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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
11/24/18 3:43 P

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Chapter 1 Quiz

Stress section:
1. How likely are you to use food to relax after a stressful day? 3
2. How likely are you to turn to fast food or less-healthy, easy-access food options when you're stressed? 0
3. How likely are you to say to yourself, "I am too busy to diet right now"? 1

Total: 4 (There is no "fast food" anywhere close, so that doesn't pose much of a problem for me. I have also been considering "Holiday Maintaince" I just want to stay under 300 until the New Year)

Emotional eating section:
4. How likely are you to turn to food when you're upset? 3
5. How likely are you to eat more than you should when you're tired, bored, or procrastinating? 3
6. How likely are you to think, "Eating is the only thing that helps me feel better" /or "If I'm upset I deserve to eat"? 2

Total: 8 (Clearly one I need to work on!)

Food Pushers section:
7. How likely are you to say to yourself, "I have to eat it; I don't want to be rude."? 0
8. How likely are you to cave to peer pressure when people urge you to drink or eat more than you think you should? 0
9. How likely are you to feel unentitled to turn down food that isn't on your eating plan? 2

Total: 2 (I do love "festive food")

Family problems section:
10. How likely are you to overeat when your family upsets you? 3
11. How likely are you to go off plan during family meals or gatherings? 2
12. How likely are you to keep your family happy instead of doing what you need to do to lose weight (examples: keeping "high risk" foods in the house, accommodating the family's eating schedule, putting away leftovers yourself)? 2

Total: 6 (I do have a problem with putting my needs behind the needs of my family.)

Travel and eating out section:
13. How likely are you to go to a restaurant or an event without a plan for what you're going to eat? 2
14. How likely are you to say "All diets are off!" while on vacation? 0
15. How likely are you to overindulge when you're out socially? 1

Total: 3 (I do seldom eat out that I do give myself a "free pass". I do however hold myself accountable by tracking everything!)

Holidays section:
16. How likely are you to see holiday parties as a "diet-free zone"? 1
17. How likely are you to say to yourself, "I'll start watching my eating once the holidays are over"? 1
18. How likely are you to gain more than one or two pounds during the holiday season? 2

Total: 4 (Holiday Maintenance)

Psychological issues section:
19. How likely are you to feel discouraged or burdened by dieting? 1
20. How likely are you to feel a sense of deprivation or unfairness when you see what other people are eating? 1
21. How likely are you to say to yourself, "No wonder I can't lose weight - I'm unmotivated" or "I have no willpower"? 1

Total: 3 (I am really feeling good about the weight loss I achieved this year. I have embraced slow and steady and making small adjustments that I can maintain however I am human and do have days where I am discouraged.)

Getting off track section:
22. How likely are you to criticize yourself or skip meals after you've overeaten? 1
23. How likely are you to say to yourself, "I've already blown it for the day so I might as well eat what I want today and start my diet again tomorrow"? 1
24. How likely are you to have difficulty getting back on track the day after you've gone off track? 2

Total 4 (I have been pretty good about moving forward and getting back on track.)

I have improved but still have a good ways to go. Step by step!


Susan, Tiny habit video is very relevant!

Edited by: TNCOUNTRYLIFE at: 11/24/2018 (22:02)
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
11/24/18 9:12 A

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Taking credit throughout the day is important for building our confidence. Having confidence that we can do this, that the techniques work, is an important part of changing our thinking and our habits.

When you first start taking credit, it seems a little silly to give yourself credit for little things, but keep it up and you will find that it gives your confidence a boost.

When you have a sabotaging thought, you will remember how you handled it successfully in the past because you took time to give yourself credit and that will help you handle the sabotaging thought successfully again. You will feel strong and confident.

Despite knowing the importance of taking credit, I could go days without taking credit because it was not a natural thing for me to do and I just wouldn't think about it, or I might only think about it once or twice a day...but then I'm sure I forgot about a lot of small things that I did that I deserved credit for and didn't take it.

What helped me was this Tiny Habits video.
www.youtube.com/watch?v=AdKU
Jxjn-R8&am
p;feature=youtu.be


I tied taking credit to something that I do throughout the day. So every time I go to the washroom I take credit. (Not for going to the washroom emoticon , but for whatever I've done that deserves credit since the last time I went to the washroom.) Now I am more aware of the things I do that deserve credit and I'm motivated to do more things that deserve credit because I don't want to go to the washroom and having nothing to take credit for.

emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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11/24/18 3:57 A

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Susan, your strategy building up the foundation strategies one at a time is great, and I think it is best to combine this with going on to the next chapters of the book with the group every week. You have a lot of experience from pink book challenges so I'm certain it will work.
Even for people totally new to Beck, this would be a smart strategy.
I'm glad your scores on the quiz are lower than before - we can change the way we think about food and rewire our brains!
emoticon

Mary, I loved "I can be glad I have found behaviors to improve. That means I have lots of potential. A very good thing. " - so true!
emoticon

Fran it is great you are already applying these skills!
emoticon

Like Mary, I too often forget #3 Gave Myself Credit Throughout The Day -
Completing the Foundation Strategy Checklist every night (or next morning) helps me to at least look back at my day and give myself credit retrospectively. Not as good as throughout the day, but better than nothing!

#5 Weigh myself daily - this is different from pink book that recommend weekly.
I'm a big pink book fan, but on this I like the blue book more.
Having a graph of daily weigh-ins gives us a more clear picture, and a better understanding of weight fluctuations. Daily changes don't make any sense, the trend over weeks is what really matters.

#8 Ate according to schedule - this is new,
and I think this is a very smart way to eliminate unplanned eating most hours of the day, and to eliminate struggles as well.
Is it Time to Eat my next planned meal or snack?
YES? good, go ahead, sit down, spread it out in front of me and eat it slowly, savoring every bite.
NO? then I shall wait, it is Not My Time to Eat.

#10: Created or reviewed my Worth It Memories - also new, and I love this one!
Just as the advantages list brings future happiness into the present,
the Worth It Memories remind us of happiness we achieved in the past by practicing Beck skills and eating well. So, we summon energy and motivation from past and future into the present, the only time we can take action and make healthy choices.
I started to collect mine during the Beck Blue Summer Reading Challenge Trina lead, and I already have 6 : )
3 of them about eating well at a celebration and feeling strong, proud and energetic, also free from cravings, food coma, bloating and regrets.
2 are about fitting (flour and sugar free) sweets into my food plan in a healthful way and feeling great about it
The most powerful one is from 2015 when I had the toughest 6 work weeks in a row ever with a lot of travel and stress, but I found peace and calm in sticking to my food-exercise-sleep plan and put everything else on the back burner.

emoticon

Edited by: KRISZTA11 at: 11/24/2018 (04:50)
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


446 Maintenance Weeks
0
115
230
345
460
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
11/23/18 9:44 P

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I did the quiz and was surprised to see that I had improved quite a bit in certain areas since I took the quiz in October.

I put my 10 Foundation Strategies on my iphone.

The book says spend a few days on Foundation Strategy #1 before adding the next strategy and continue to spend a few days on a new strategy before adding the next one. I'm noting on my Foundations Strategies list on my iphone each day I practiced the strategy (just for the first 3 days when I introduce the strategy) by marking an x beside it. When I have 3 x's I add the next strategy. The problem is I'm going to get behind in the group reading if I spend a few days on each strategy before adding on the next one. I want to take the time to practice each strategy, but I don't want to get behind in the group reading. Kriszta, should I just keep up with the group reading, even though I'm actually still just practicing foundation strategies?

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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 552
11/23/18 4:14 P

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Thanks Mary! Keep practicing giving credit to yourselfand I'm pretty sure that little by little your focus will change from negative to positive. I view it like it was a gratitude journal more or less (and I'm really grateful to my body for exercising today ;))

I'm reading on - I'm finding chapter 2 challenging and interesting! And I'm already applying some techniques (I resisted getting some treat after breakfast, eating out at lunch and I enjoy the cookies from my neighbour, but only the one that I planned for)

The thing I'm resisting the most so far is writing "reminder cards". My lazyness totally gets in the way...


Fran
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/22/18 6:22 A

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Fran that is such a great plan...time and a positive attitude. I am going to adopt your attitude.

Some of the foundation strategies require a lot more of my attention than others. I am rotten at giving myself credit though I really accept the premise that believing I can lose weight empowers me to do just that. Nevertheless, I sat down this morning to evaluate how I am doing and the only thing I focus on is what I am not doing well. But there is a whole lot I have improved upon just since we started the reading.

And that also deserves credit. I am learning what I need to practice. I can be glad I have found behaviors to improve. That means I have lots of potential. A very good thing.

Have a great day!





Mary

Cape Cod and Western Massachusetts

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


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 552
11/22/18 3:29 A

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Thanks for the encouragement. I started chapter 2 and I feel more at home already: I think it has something to do with the clarity of lists, plus I remember the first few points from the pink book's early days.

I will take my time today to come up with a new advantages list and I'll keep reading on. It'll probably take more than just this week to incorporate every foundation startegy, but I'm positive I will make it :)

emoticon

Fran
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11/21/18 2:20 P

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Hi Fran, I believe your scores will go down during reading and working the book,
and will continue to go down as long as you practice.
Yes the pink book's structure is easier to follow,
you can do it again after this challenge or switch to it if the blue book doesn't meet your expectations - either way you will benefit!
emoticon

My scores are pretty low now but I can remember very well the times they were high up, it is possible to change the way we think about food.
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


446 Maintenance Weeks
0
115
230
345
460
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 552
11/21/18 10:08 A

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I took the quiz and I'm a bit disheartened because I scored so high in every field:

Stress: 9/9
Emotional: 9/9
Food Pushers: 7/9
Family Problems: 9/9
Travel and Eating out: 9/9
Holidays: 8/9
Psychologcal Issue: 9/9
Getting off track: 6/9

Do you think that by the end of the Blue Book I'll be able to do a bit better or shoud I restart reading the Pink Book as well?

I've reach the end of chapter 1, I think so far (quiz aside) I prefered the pink book, cause it was more concise. Ok, I'm off reading chapter 2 :)

Fran
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11/21/18 4:05 A

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I'm glad you find it helpful, Mary! : )

I have been reading and thinking about the first 2 chapters.
Did the quiz again (my pre-Beck scores in brackets) I made a LOT of progress, indeed it is possible to rewire our brains!
The quiz is great, it shows that I no longer get into trouble on routine days, eating routine meals... but I need to watch what I do with family, travel and holidays!

Stress 0 (used to be 5)
Emotional 0 (used to be 6)
Food pusher 0
Family 3 (used to be 5)
Travel and eating out 1
Holiday 1
Psychological issues 0
Getting off track 0 (used to be 6)

Will write about foundation strategies later this week.

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


446 Maintenance Weeks
0
115
230
345
460
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/20/18 8:26 A

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I'm finding the Blue reading to be enriching. The approach is different from the way we recently went about Pink. One reading a day. One check in that helped me to stay accountable. So far this is really more challenging in that the foundation skills get a lot more attention and practice. I'm really enjoying it.

Mary

Cape Cod and Western Massachusetts

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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11/18/18 5:53 A

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************Week 1: 19-25 November****************
Part 1: ESCAPE YOUR DIET TRAPS
Chapter 1: Are you Trapped? and Quiz
Chapter 2: Foundation Strategies to Escape Your Traps

Hi Team, we are going to cover the first two chapters of the Beck Diet Trap (blue) book this week - for best results, please read the chapters carefully! It may take 3 hours, don't rush forward, you have an entire week to go over it!

Chapter 1: Are You Trapped?
explains the concept of traps: the problems or special events of everyday life that lead to going off track, and make dieting difficult or even unsuccessful. These are the main reason why so many people can't just "choose a diet plan and stick to it" for long.
The book will help us identify these traps, and to create personal escape plans to manage them successfully.
Later in the book, we will investigate 8 specific diet traps, read real life stories and solutions for each.
QUIZ: What Are Your Biggest Traps?
Please complete quiz to see which are the most problematic areas for you!
Here is a great blog from Sparker ONEKIDSMOM about the quiz:
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=5
983046


Chapter 2: Foundation Strategies to Escape Your Traps
This chapter may be a repetition to those of us who just completed the Beck Diet Solution group readings - we spent 6 weeks working on these skills (in a mildly different structure).
NEW READERS - these 10 strategies (or core skills) take time to master, it is expected that you will not be able to finish in just one week. Don't worry, take your time! Complete the Foundation Strategies Checklist every day for those you have mastered.

Putting It All Together: How to create escape plans
***Note: these are general instructions - we will apply them in the next weeks for all traps
1. Identify each situation in which the trap is likely to occur, and specify the trap at the top of Escape Plan template
2. Describe a specific situation in which this trap might arise
3. Record your sabotaging thoughts - what could go through your mind in this situation?
4. Write a compelling response to each sabotaging thought
(lots of examples in the book)
5. Develop a list of strategies
6. Review your escape plan often - (especially at times when the situation is likely to happen)
7. Revise your escape plan - after the situation is over, evaluate how it went

Note: the book suggest to continue with the traps we scored highest - but with winter holidays coming up, I assumed we all have problems with them, so we proceed in this order together:
Week 2 (26Nov-)
Chapter 5: FOOD PUSHER TRAPS
Week 3 (3Dec-)
Chapter 6: FAMILY TRAPS
Week 4 (10Dec)
Chapter 7: TRAVEL AND EATING OUT TRAPS
Week 5: (17Dec-)
Chapter 8: HOLIDAY TRAPS
Week 6: (24Dec-)
Chapter 10: GETTING OFF TRACK TRAPS
... and the rest in the new year.

The Foundation Strategies Checklist and Escape Plan (completed Example and blank Template) are available in the appendices of the book, and on the Beck Diet Solution official site:
diet.beckinstitute.org/resour
ces/


emoticon


Edited by: KRISZTA11 at: 11/25/2018 (05:18)
Kriszta

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

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


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CD14625385 Posts: 207
2/2/16 7:50 P

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Planning a skipped lunch this weekend to practice hunger and cravings management! I totally hated this the first time I did it, but now, it's almost like a meditative fast, lol. And it's reassuring to remind myself that hunger peaks and then subsides.

UPDATE: Okay, that was uncomfortable, but got through it. :) Now coming up with my meal plan and schedule for Beck Blue, which shouldn't be difficult, since I've been doing it since Beck Pink!

Edited by: CD14625385 at: 2/7/2016 (16:48)
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
2/1/16 9:52 A

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Oh I love that gentle question "Do I need to take those away from you?" I am going to try that one on the beloved. He is saying that he wants to get with the program too.

Also I need to refresh my response cards. I have so many tools and versions of cards and motivators since I began Beck last June and they are amounting to mental clutter. Time to focus on the current challenges and just have cards for those.

Edited by: QUEENOTHEFOREST at: 2/1/2016 (09:55)
Mary

Cape Cod and Western Massachusetts

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


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APHORNE's Photo APHORNE Posts: 338
2/1/16 12:55 A

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Excellent reminder -- we are in this for the long haul!

I put my response cards on my iPhone. Then I changed phones, and the app isn't available on the new phone's (Android) platform. Sigh... Using this as an opportunity to rewrite and update the cards as I re-enter them. At least on the phone, I can read them at a moment's notice.

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OHMEMEME's Photo OHMEMEME Posts: 1,045
1/31/16 3:10 P

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Just keep at it! Keep working even if it's bits and pieces and eventually when you decide, the pieces will come together.

I have been using Beck pink for over two years now and am just getting most of the pieces together. I was in total rebellion and only half committed for a lot of the process but some of the things I have practiced are very strongly embedded now and working for me.

I have notes and cards and scratch paper from over two years that that I use but never officially made all the response cards and routinely read them but I do refer and read back.

Keep Becking!

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


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CD14625385 Posts: 207
1/30/16 5:50 A

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I've had the same problem with response cards! Well, to be honest, with all the tasks. The looser approach of this chapter makes it, for me, a little easier to forget to put in the time - I've been meaning to post and blog all week, and keep spacing it, lol. Time to reassess and strategize.

JEANKNEE's Photo JEANKNEE Posts: 22,790
1/27/16 10:11 P

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This week I was to be focusing on the Response Cards and I have yet to make a single card. I will stick with this skill for another week because I think it is a good practice even though I am not currently struggling. I think what would help me is being more conscious of my inner self talk which is much better than it was decades ago thanks to CBT.

Much of what I do has become pretty habitual. I plan meals with nutritional targets in mind, track them, eat on plan, I do not snack, I do not eat between dinner and breakfast. I am fortunate to have support within my household. So, there are no tug-of-wars around what's for dinner. I do not have children to feed and DH is entirely fine with making something for himself, if he does not feel like eating what I'm eating. It works for us.

We are both comfortable enough to call each other on behavior too. Tonight, I realized he was sitting in front of the TV with a huge bag of peanut M&M's eating mindlessly. I asked, "Do I need to take those away from you?" He replied, "Yes, please." I got up from the computer, took the bag from the couch, closed it and hid it in the pantry. He did not ask me to throw them out. So, I did not. There are certain things that are huge triggers for him and he cannot stop once he starts. There are certain foods that he's asked me not to bring into the house. So, I don't. Peanut M&M's were once something I'd crave. Have not craved them in years. So, happy to be free of such cravings!

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/24/16 9:13 A

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I really like those suggestions, Jeanknee! Thanks very much for the advice. I've been trying - "That was plenty. Nice work on another normal, binge-free meal!" And then mental high-fives all around, lol. It feels a bit unnatural, and no big changes yet, but these things take time.

Today, I'm moving my focus to next skill - weighing in daily. I'm only gonna spend a day on this one, because I already do this. :)

JEANKNEE's Photo JEANKNEE Posts: 22,790
1/23/16 9:32 A

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Today marks my last day with a primary focus on Giving Myself Credit. This is a powerful step and builds a "can do," " I am" attitude in the most positive sense to tip the scales to our advantage and decrease the mental real estate occupied by sabotaging thoughts. Love it!

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/23/16 9:25 A

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Azulpapel, How about a Give Yourself Credit Response to counter the binge experiences EVERY TIME you eat binge free. Something along the lines of "I give myself credit for eating binge free." Might also consider framing a statement in the present moment with something like "I give myself credit for eating my meal as a normal person, free of binging." My thinking is to get your mind focused and acknowledging your normal eating and binge free behavior to counter past experiences the mind may wish to hold in place. In each and every moment we have the power and choice to create ourselves anew. Notice, that I did not say "like" a normal person in the statement and have included the word "free" in each statement. This is purposeful to affirm that you "are" a normal person and free of binging. Let's get your mind focused and acknowleging your behavior as a normal person free of binging. You do this. Acknowledge and give yourself credit for it when you do. And, when you give yourself credit, I want you to do the best you can to feel it deeply ... in your body. Anchor the knowing, I am a normal person free of bingeing, in each moment it occurs because I know these moments are happening for you and your brain needs to get that message loud and clear.

emoticon

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/23/16 5:44 A

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So, my worst sabotaging thought? "I'm a binge-eater; I can't eat like a normal person." It never occurred to me that this might be an ST because it's mostly true, lol. Still, it discourages me and gives me the sense that I'm fighting a losing battle - eventually, I'll binge, because it's just what I do. And allowing myself to picture bingeing on a food I want invariably makes the amount that I have unsatisfying.
I was practicing a "This is enough" response, but it wasn't having a great effect. So, I'm onto "This is plenty." We'll see how it takes. :)


JEANKNEE's Photo JEANKNEE Posts: 22,790
1/20/16 5:16 P

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FS3 - Give Yourself Credit

Not sure that I remember consciously giving myself credit for anything yesterday. emoticon

So, giving myself credit for the following...
Meals were pre-planned based on nutritional targets and tracked for both yesterday and today.
Meals eaten on schedule and on plan both yesterday and thus far today.
Had meetings for 7 straight hours with no breaks yesterday. Knew this would be the case and planned accordingly, packing and bringing my lunch to work with me.
Advantages list read both days.
All meals eaten sitting down and slowly. Found it challenging to remain distraction free while eating during meeting. However, am granting myself credit for periodic returns to conscious awareness of the fact that I was eating and refocused on the taste and texture of my food.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/19/16 7:27 P

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Your credit lists are so detailed! I tend to keep my brief - bullet points, basically - because I find myself resisting dwelling on this step, lol. But I have been doing a daily list, at least. Today, I'm moving onto sabotaging thoughts. I have, I feel, a good amount of experience with these! But I think what I need to do is focus on catching them in the moment. I know my standard thoughts, and how to respond to them relatively well, but I want to be better about noting them as they happen.

JEANKNEE's Photo JEANKNEE Posts: 22,790
1/18/16 11:38 A

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FS 3 - Give Yourself Credit ... day two

I've given myself credit for the following thus far today ...

FS1 Reading my advantages list ...
Noticed a sabotaging thought while reading them this morning. Had to do with "taking too much time!" Beat that back swiftly. And what followed as I continued to read was the pleasure of remembering how well I did yesterday lifting a case of paper from the shopping cart into my car. Oh yeah! And, an appreciation for how much being able to stand and put pants on/off without sitting is appreciated. I became unable to do this again when I fractured my pelvis. This benchmark/advantage is a key one for me. As I progressed through PT and was once again able to stand while taking my pants on and off I was one happy camper. I so appreciate some of the simple things that can so easily be taken for granted.

FS2 Eat sitting down ... not an issue for me. Something that's been routine for years. The only period in my life that I can ever remember eating on my feet was as a college student. I'd go from class to the campus food court, purchase food and eat it as I walked back to the library to get going on my homework assignments. Thankfully, that was a short-lived experience that did not take hold. It was highly situational. And, related to the sabotaging thought this morning around "not having enough time." Learning to say "no" and making myself a priority was a huge mental shift for me that began in my 30's. Still making improvements.

Meals for the day are pre-planned according to my nutritional targets.
Meals are tracked ... looks like I forgot to mention that yesterday.
Breakfast has been eaten sitting down, slowly and mindfully and as planned.
As has become routine, I will eat the remaining meals on plan, sitting down, slowly and mindfully, there will be no snacking and no eating after dinner. I am feeling relieved to know the shopping was done yesterday and I'm set to go for the week with food. An unnecessary stressor eliminated.



Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/17/16 5:15 P

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FS3 - Give Yourself Credit ... begun today.

Credit for the following ...
FS1 Advantages list read
FS2 Eat sitting down
Meals for day pre-planned according to my nutritional targets
Eating on plan
Eating 3 meals
No snacking
No eating after dinner
Grocery shopping so food available for week's meals

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/16/16 4:54 P

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Did fine this week with foundation strategies 1 & 2. Will read foundation strategy 3 and work on it next week.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/11/16 7:50 P

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Nice plan, Jeanknee! I'm working on eating mindfully, as sitting to eat is relatively easy for me. I seem to have some low-level anxiety that makes me want to rush through one meal to the next, so I'm gonna take a little bit of time tackling that.

JEANKNEE's Photo JEANKNEE Posts: 22,790
1/11/16 3:39 A

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Sunday - FS1, FS2 emoticon

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/10/16 1:43 A

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Yesterday and today wrapped up the week of focus on Foundation Strategy 1: Read my advantages list. So, tomorrow I will be adding Foundation Strategy 2: Sat down, ate slowly, and enjoyed every bite as an area of focus.

The last couple of years I've done a good job of eating sitting down. Eating slowly can be a challenge for me. I know exactly when that challenge began ... I was working in the cafeteria as a junior high student and had 10 minutes to eat my lunch and get to class. Bad habit of wolfing down food in a hurry began then and it has taken a concerted effort on my part to rein that habit in. What's helped is specifically setting aside time for meals and not trying to "squeeze" meal time into a busy schedule or work while I eat. I have learned to carve out time to eat and I protect it! I've learned it's best for me to physically leave my work environment to eat. Otherwise, it's too easy for my meals to get interrupted with business. My schedule is not the same day-to-day either. So, I have a number of days where I'm literally working through what would naturally be normal meal times for me and I am unable to eat at those times. This means my meal schedules change from day-to-day.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CINDILP's Photo CINDILP SparkPoints: (262,013)
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1/9/16 10:54 P

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I finally got Beck Blue on my tablet. Went to bed reading it last night.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Social Workers, Counselors and Therapists
Weight Watchers/WW Living


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CD14625385 Posts: 207
1/9/16 5:45 P

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Worth it will definitely be the most fun foundational skill! I just worked a bit on eat sitting, mindfully. I have just a difficult time with the "mindfully" bit, lol. I'm going to try identifying whatever sabotaging thoughts are causing this and beat them down with logic in the next few days.

APHORNE's Photo APHORNE Posts: 338
1/9/16 12:46 P

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DAISYBELL6, what a great idea! Glad you shared this (and the link to ONEKIDSMOM's blog). I'm just getting to the "Worth It" foundation strategy. Now, heading to the app store...
-Angie

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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,139)
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1/9/16 11:28 A

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I agree with JeanKnee and QueenoftheForest wholeheartedly. In all the years I've been trying to manage my weight and my life, this is the first time I have honestly believed that these changes I'm making will work and more importantly are sustainable. I feel like my core is changing and my life is better because of the CBT strategies I am using.

Today I was working on the 10th Foundation Strategy - Worth It. I was reading a blog OneKidsMom from last year about the 10th Foundation Strategy

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5992674


and came up with the idea to look for a photo journal app for my phone to list my "Worth It" moments. I found a Gratitude journal that let me add pictures and then write a comment for each picture, So I now have a 12 picture journal of reasons or motivations for my healthy life style journey. I think it will be a great motivator and I plan to review it either daily or weekly. It will only take a moment and I think it will make my ARC's come to life!



Edited by: DAISYBELL6 at: 1/9/2016 (11:30)
Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
1/9/16 9:49 A

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JeanKnee I am so with you about CBT! The skills we use from Beck Pink and Blue go far beyond weight management. I also ned to own the skills and the only way I am able to do that (that I have yet discovered) is practice. The great news for me is that I am teachable. And the skills can be acquired and learned.

Mary

Cape Cod and Western Massachusetts

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


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/8/16 4:09 P

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OHMEME, There is something very powerful about not only reading, but what you've termed "absorbing" and I call "deeply feeling" that really makes a difference. I have a need to reallly feel it ... deep in my bones. It is literally a bodily felt sensation for me. When I am experiencing and resonating with information on that level, I know that I'm "getting it."

I cannot tell you how exciting it is for me to see the work being done here. CBT has literally changed my life. And, without it, I'm not sure I'd still be here. I was in a very dark place when I sought assistance decades ago. A CBT helped reconnect me with my will to live. So, yeah, learning and applying these skills to weight loss can be the beginnings of a really beautiful thing.

emoticon

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
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1/8/16 2:44 P

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Thank you for the review, very helpful!
I passed on this challenge because I'm still under effect of reading Beck Pink a year ago, and I still read my most important response cards and review my checklist weekly.
But it is great to see things in a different light.
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


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460
OHMEMEME's Photo OHMEMEME Posts: 1,045
1/8/16 8:18 A

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Awesome place you all have created here. Thank you, thank you, thank you.

AZULPAPEL - your comment about taking the stress out of choosing clothing really resonated with me. I went back to work this week and getting dressed has been torturous. Up by lots of pounds so nothing looks right, fits right, feels right...that's what I will rewrite in my advantages list. Thanks

JEANKNEE - thanks for sharing! Just seeing your accountability teaches me a lesson. Your story is inspiring and your success and setbacks are motivating to me. The struggles and comebacks and watching someone battle through it gives me hope and keeps me realistic.

Goal for today is re evaluate my ARC and commit to really reading and absorbing them for 7 days!

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


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CD14625385 Posts: 207
1/7/16 9:07 P

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Nice quote, Jeanknee! I love the visualization stuff - it really is hyper motivating. I finally finished up my advantages list, so tomorrow the focus will be mindful eating.

JEANKNEE's Photo JEANKNEE Posts: 22,790
1/7/16 8:40 P

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Read my advantages list ...

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
1/7/16 9:43 A

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Phew. I have found a lot to work on...more than I realized. I am still seeing where I have new problems since doing Pink with the team and how my pre Pink problems have changed. That is good because it means I have grown. Also I am learning to cope with my leg injury and winter. And a cold. Today I am traveling so that is the challenge that I need to plan for immediately. When I land after a three hour drive I will get back to work on strategies. For the time being my strategy is to prepare for travel:
Exercise
Plan meals and snacks
Pack, tidy up and go. Keep it simple.
Listen to Beck Blue Audiobook during the drive
Unpack.
Take stock of supplies. Shop. Settle in.
Go back to list of challenges and make escape plans.


Mary

Cape Cod and Western Massachusetts

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


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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/7/16 1:07 A

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Foundation Strategy #1: Create an advantages list to motivate yourself every day.

Advantages have been read each day this week. I am finding reading them to be a powerful exercise. Have to agree with the statement in this section ... "Just thinking about them is not enough. So make sure you read them!" ... "Visualize, in detail, achieving each advantage and how good you'll feel."

Having used CBT, I am no stranger to strengthening and rewiring neural pathways. Creating our advantages list and repeatedly reviewing them focuses our mind on the payoffs and cements those reasons in our mind, strengthening the neural pathways and rewiring our brain's automatic thinking on the payoffs.



Jeanne
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"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/6/16 6:40 A

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Yeah, I could see how the lightness of this chapter could be a bummer. I do think, though, that the later chapters dealing with the traps are very thorough and give the reader a chance to practice the skills. So far, I do prefer Beck Pink, but I'd say this is still worth reading!

Managed to finish up my advantages list! My original had maybe 7 to 10 items on it, but this one has only three, lol. But they are really big, important, far-reaching reasons, at least! Added to my first are 2) to take the majority of stress out of clothes and 3) to be comfortable in my body. I'll probably get a blog up later going into more detail, but for now, foundational skill 1 is complete. :)

SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,416)
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1/5/16 3:03 P

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I read someone refer to Beck Blue as Beck Light. When it comes to the foundational skills, I think that is accurate. This chapter seems like a good review, but would not have done it for me if I had never done Beck Pink.

That said, I'm going to use the check-off list for one week to see how consistent I can be.

Got out my advantages cards, read and re-ordered them. Thinking about if there are any changes or improvements I could make to them.


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

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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,139)
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1/5/16 1:37 P

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I feel pretty good about the first 9 Foundation Skills although I still need to work on not eating everything on my plate even if I am feeling comfortably full. What I have started is setting a timer for every 10 minutes during my meal. I am stopping and thinking about my hunger level at each timer reminder. If I feel comfortable with what I have eaten in 20 minutes, I plan to stop eating. Up til now I keep eating and have taken 30 to 60 minutes to finish a meal. I haven't been able to stop at 20 min yet and have only left something on my plate a few times. But I am going to continue working on my need to clean my plate!

I am excited about #10 The Worth It memories. I found a diary app for my phone that will let me take pictures and write what I am thinking. Today I took a picture of my bathrobe clad self sitting with a cold in my recliner reading Beck Blue! This journey is so worth it even when I feel sick and sorry for myself because I can't exercise, This memory is a worth it memory because it highlights my ability to do what I need to do about my health and eating even when I am sick. whereas I used to take sick day opportunities to eat whatever I wanted.

Edited by: DAISYBELL6 at: 1/8/2016 (10:31)
Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
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APHORNE's Photo APHORNE Posts: 338
1/5/16 3:07 A

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Been working on those foundation skills. Today, I was able to employ the "eat on a schedule" to help reinforce the Beck Pink "No Choice but to stick with the meal plan" response card. Hungry, hungry, hungry about an hour before dinner, while I was doing the prep work in kitchen. Cheese and crackers were calling me (and my DH was quite ready to answer that call too). But it wasn't yet dinnertime, AND cheese/crackers were not on my plan for the day. Double support in holding strong!

However, things are not looking good for tomorrow. I'm suffering from "writers block" in planning the days menus. And looking thru several magazines of recipes has not helped, it's only made me hungry. Feeling indecisive. Uninspired. Tired. And did I mention hungry? Oh well. Guess I will go to bed and "sleep on it." (Faint reminder of high school and having a similar scramble over homework. Guess I'm going to have to crank the menu plan out tomorrow am, before the day gets going!)
-Angie


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CD14625385 Posts: 207
1/4/16 5:58 P

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No worries, Gaye! And crazy thorough list, Jeanknee. I'm also going to be going slow and steady through the foundationals before moving on. My list, for some reason, is taking a bit of time to develop. I feel motivated to lose the last little bit I planned, but I'm just not eloquent lately, lol. I do have my number one reason, at least: I want to have a normal, nourishing, and calm relationship with food. There are often times I feel like I'm barely controlling myself, and more than anything, I want to be done with that. The rest of the list will come to me, hopefully!

Kay

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1/4/16 5:35 P

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Accountability is important for me ... so, advantages read today ... emoticon

Jeanne
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Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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GABY1948's Photo GABY1948 SparkPoints: (978,360)
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1/4/16 6:48 A

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AZULPAPEL, emoticon emoticon emoticon was SO very glad to see you start this! It made up my mind what to take to the hospital with me.......BECK BLUE

emoticon emoticon emoticon emoticon

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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APHORNE's Photo APHORNE Posts: 338
1/4/16 12:57 A

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Yea, JEANKNEE, way to rock the Advantages List! Yes, by all means spend as long as you need on each foundation strategy. The nice thing about starting the different Beck Blue threads (chapter 1 quiz, foundation strategies, various diet traps) is that us BBers can focus on posts related to the stage/chapter that is being reviewing at the time.

emoticon emoticon emoticon

-Angie

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JEANKNEE's Photo JEANKNEE Posts: 22,790
1/3/16 9:38 P

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Although I have experience using CBT, this is my first go through any of Beck's books. I suspect that I will move through Beck Blue slower than those of you that have already worked Beck Pink and established the Foundation Strategies. I expect to spend several days to a week on each foundation strategy as suggested in the book.

So, today marks the beginning of week 1 and Foundation Strategy 1. Read my advantages list. The formatting did not copy and is wonky. But, here they are ...

1. Love the feeling of being “at home” in my body again!
2. Feel better in so many ways … physically, mentally, emotionally, spiritually
3. Reduced risk of disease … health history predisposes me to cancer and diabetes along with its collection of co-morbidities – hypertension, hyperlipidemia, blindness, amputation, renal failure, myocardial infarction, and stroke.
4. Eliminated sleep apnea and need for CPAP use … would like to keep it that way!
5. There are indications that thyroid/metabolic function have improved along with improved nutrition and fitness.
6. Easier to move … leading to increased physical activity and improved functional/recreational fitness
a. Wish to continue experiencing the following functional fitness improvements:
i. Climb a flight of stairs w/o getting winded
ii. Get in and out of chairs w/o having to push on seat/arms of chair or table top
iii. Easily slide in and out of booths at restaurants
iv. Easily slide in and out from behind the steering wheel of car
v. Able to shop free of exhaustion
vi. Easily load/unload groceries
vii. Easily load/unload washing machine/dryer
viii. Easily load/unload dishwasher
ix. Easily stand at kitchen sink and hand wash dishes
x. Easily perform household cleaning tasks
xi. Easily perform yardwork
xii. Easily get garbage cans to/from curbside
xiii. Easily perform household maintenance
xiv. Easily perform certain car maintenance tasks
xv. Groom oneself with ease
xvi. Able to balance on one leg while showering w/o fear of falling
xvii. Easily get in/out of bathtub
xviii. Toileting with ease
xix. Easily dress/undress
xx. Able to put pants on/off w/o sitting down
xxi. Able to bend over and tie ones shoes
xxii. Able to lift/carry heavy bags of pet/bird food
b. Wish to continue experiencing the following recreational fitness improvements:
i. Able to enjoy cat sitting on my lap
ii. Able to walk for the sheer joy of it
iii. Able to hike and enjoy the outdoors
iv. Able to run and discovered I love it!
v. Able to enjoy stretching
vi. Able to enjoy strength training
vii. Able to enjoy swimming
viii. Able to garden free of pain
ix. Able to enjoy bird walks free of exhaustion
x. Able to enjoy bird counts free of exhaustion
xi. Able to sit and enjoy sporting events free of discomfort
xii. Able to site-see on foot


Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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CD14625385 Posts: 207
1/3/16 9:17 P

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And for me, today involved skill 1 - the advantages list. I spent some time looking over my older one and realized it really wasn't all that motivating anymore. Some items still stuck out, but others dealt with reaching goals I already hit or I just didn't care about anymore (yup, I fit into those jeans now. So what?). In some cases, the wording just didn't resonate. So, tomorrow, I'm going to iron out a new list and pick a time to look it over.

CD14625385 Posts: 207
1/3/16 8:58 P

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'ello all! This is the place to link blogs and post discussions regarding the Foundational Skills outlined in "The Diet Trap Solution," AKA Blue Blue.

Edited by: CD14625385 at: 1/3/2016 (21:00)
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