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1/13/19 2:25 P

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****************Week 9: 14-20 January 2019 ****************
Chapter 9: PSYCHOLOGICAL TRAPS

This is the last chapter in this group reading!

What are you thinking? Does any of these traps resonate with you?
Please share on the
Chapter 9: PSYCHOLOGICAL TRAPS message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
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#1: The Discouragement Trap - you want to give up when dieting becomes difficult.
#2: The Deprivation Trap - you feel resentful for having to restrict what you eat.
#3: The No Willpower Trap - you believe you can't resist overeating.
#4: The Feeling Overburdened Trap - you get tired of focusing on and putting effort into weight loss.
#5: The "I Don't Care" Trap - momentary feelings of apathy sap your motivation.

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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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1/8/19 2:56 A

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****************Week 8: 07-13 January 2019 ****************
Chapter 4: EMOTIONAL EATING TRAPS

We continue the Blue Book reading with this chapter, filling in the gap, as we have covered chapters 5-6-7-8-10 in the winter holiday season, and next week will be the last (Chapter 9: Psychological traps).

But for this week, it is about Emotional Eating Traps!
Please read the chapter, and share your thoughts on the Chapter 4: EMOTIONAL EATING TRAPS message board (Click blue hyperlink below)

www.sparkpeople.com/myspark/
team_messa
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#1: The Trying to Numb Pain Trap - you believe it's not okay to feel negative emotions.
#2: The No Alternatives Trap - you believe that if you are upset, the only thing you can do is eat.
#3: The Entitlement Eating Trap - you believe you deserve to comfort yourself with food.
#4: The Killing Time Trap - you turn to food when you are bored, tired, or procrastinating.

Edited by: KRISZTA11 at: 1/8/2019 (02:58)
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


453 Maintenance Weeks
0
115
230
345
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GOCALGAL's Photo GOCALGAL Posts: 5,184
1/5/19 11:12 A

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I read this chapter on stress traps and could not see any connection at first. As the week progressed I saw that I can fall into the de-stress with food trap and not just at night.

Even though retired, I feel the need to accomplish things and sometimes I turn to food to keep busy, to procrastinate or to have an excuse to not do anything. One successful strategy has been preparing wonderful Ginseng leaf tea purchased on a special vacation.

Also, I am now seeing some unreasonable rules trap stress as I realize I aim and hope for perfection in my un-planned snacking goals.

Every escape plan I write helps as long as I do not expect perfection which can throw me off when I fall short. I love the Beck studies which reinforce giving myself credit for all that I do right: reading my ARC cards, weighing daily, checking off my foundation strategies, exercising... Letting slip ups go asap and evaluating my ST's are all invaluable in achieving my weight loss/ maintenance goals.

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

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

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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12/31/18 4:59 A

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****************Week 7: 31 December -06 January 2019 ****************
Chapter 3: STRESS TRAPS

We brought a few chapters forward to help us cope with winter holiday food situations - I hope you found the Food Pusher, Family, Eating out, Holiday and Getting Off Track chapters helpful!

Now we go back to the chapters we skipped, and continue reading with Chapter 3: STRESS TRAPS.
What are you thinking?
Please share on the Chapter 3: STRESS TRAPS message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
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#1: The Too Busy Trap - your life feels too packed and stressful to make time for healthy eating.
#2: The Unreasonable Rules Trap - you create overly restrictive rules for yourself that lead to stress.
#3: The De-Stress with Food Trap - you eat to relax after a stressful day.
#4: The When Things Calm Down Trap - you think it will be too difficult to work on healthy eating during a stressful time.

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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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Posts: 5,953
12/25/18 11:36 A

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****************Week 6: 24 - 30 December 2018 ****************
Chapter 10: GETTING OFF TRACK TRAPS

This is the week of Christmas, and chances are we are going off track at one time or another... but that is certainly not a valid reason to also STAY off track!
Getting back on track is easier said than done, but it is possible,
and this chapter gives us good tools to do so.

What are you thinking?
Please share with the group on the
Chapter 10: GETTING OFF TRACK TRAPS message board (click blue hyperlink below):
www.sparkpeople.com/myspark/
team_messa
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#1: The I've Blown It Trap - you tell yourself you will get back on track tomorrow.
#2: The Self-Criticizer Trap - you beat yourself up about making a mistake.
#3: The Overcompensation Trap - you make a mistake and decide you won't eat anything else for the rest of the day.
#4: The Stuck Off-Track Trap - you have a tough time restarting your diet after you've gotten off track.
#5: The All-or-Nothing Trap - once you eat something "bad", you tell yourself you are "totally off track"

Mine is #1 I have blown it! trap, but I had created my escape plan during summer 2017 reading and it helps me a lot. I'm much better at stopping after one mistake.
But I have still difficulties if I do a mistake - so my long term strategy is avoiding making that first mistake, because it is easier.

My escape plan for the #1:I have Blown It! trap:

Situation:
I ate more than panned at restaurant meal / family lunch. Getting home, I feel a desire to continue eating: bread / cookies / ice cream.

Sabotaging thought:
I have blown it, I might as well eat whatever I like for the rest of the day!
This is a bad food day, so it doesn't matter.
I eat some bread (etc) now, and I'll get back on track tomorrow.

Reminders:
Overeating at this meal does NOT miraculously remove calories from unplanned food for the rest of the day - they WILL count.
Remember the examples of stumbling down the stairs, missing the exit, smashing one china cup - I would not compound making one mistake by another in non-food situations
The more unplanned food I have - the harder it is to stop, and the worse I feel.

Strategies:
Acknowledge: I wish I Hadn't eaten that, oh well, I can't change that. But I can change my present and future!
If I stop now, there will be no long term consequences, and I can avoid the downward spiral
Give myself credit! stopping after 1 mistake is better than 2, and stopping after 2 is better than 3
Eat normally for the rest of the day! don't skip meals and don't reduce portions (unless I feel too full and really don't feel like eating)


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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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12/17/18 3:18 A

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**************Week 5: December 17 - 23 **********************

Chapter 8: HOLIDAY TRAPS

This is the week just before Christmas - a perfect time to review Holiday Traps!
Does any of the traps sound true to you?
What are you thinking?
Please share on the Chapter 8: HOLIDAY TRAPS message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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#1: The YOLO (You Only Live Once) Trap - you use holidays as an excuse to eat whatever you want.
#2: The Wall-to-Wall Treats Trap - you can't avoid the holiday foods in the office kitchen.
#3: The Fit-In Foodie Trap - you tell yourself it's okay to indulge because everyone else is doing it.
#4: The Before the Big Day Trap - you get loose with your eating even before the holiday starts.
#5: The Perfectionist Trap - you spend too much time and energy making everything "just so"
#6: The Big Day Trap - you overeat on the holiday itself.
#7: The Post-Holiday Trap - you have trouble staying on track when the holiday is over.

I love how dr.Beck leads us through the challenges of a grandmother treating her large family at Thanksgiving.

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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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Posts: 5,953
12/10/18 3:14 A

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**************Week 4: December 10 - 16 **********************

Chapter 7: TRAVEL AND EATING OUT TRAPS

Christmas time brings along more travel and eating out than usual for many of us.
How can we stick to our healthy eating habits and enjoy celebrations at the same time?
Let's explore this chapter to find good ideas and solutions!
What are you thinking?
Share on the Chapter 7: TRAVEL AND EATING OUT TRAPS message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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#1: The 24/ 7 Treat Trap - you think every meal out should be "special" even when you eat out all the time.
#2: The Cleanup Crew Trap - you eat food from other people's plates.
#3: Limited Food Options Trap - you don't have control over your food while on a trip.
#4: The Vegas Mind-Set Trap - "What I eat on vacation stays on vacation"
#5: The Unreasonably Strict Eating Plan Trap.

Edited by: KRISZTA11 at: 12/10/2018 (03:14)
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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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12/3/18 1:47 P

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**************Week 3: December 3 - 9 **********************

Chapter 6: FAMILY TRAPS

Winter holiday season is approaching, with many family get-togethers.
A lot of fun and celebration- but at the same time challenging food situations.
Let's read this chapter together and see if any of the five traps is problematic, and how we can overcome them this December!

What are you thinking?
Please share on the Chapter 6: FAMILY TRAPS message board (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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#1: The Criticizer Trap - you have unsupportive family members who make negative comments.
#2: The Rebel Trap - you revert to old behaviors when interacting with your family.
#3: The Can't Deprive the Family Trap - you keep tempting foods at home because you don't want your family to "suffer"
#4: The Me-First Mule Trap - stubborn or controlling family members don't want to make changes.
#5: The Me- Last Martyr Trap - you feel unentitled to ask family members to make changes.



Edited by: KRISZTA11 at: 12/3/2018 (13:49)
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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/30/18 3:28 A

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**************Week 2: 26 November - 2 December **********************
Chapter 5: FOOD PUSHER TRAPS

This week we will skip chapters 3 and 4 and jump to chapter 5, because we do the chapters relevant to winter holiday season first.
Let's read and discuss these food pusher traps together - which ones are relevant to you? What are you thinking?
Did anyone (tried to) push food on you recently?
Please share on the chapter's message board (click blue hyperlink below:
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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#1: The Chronic Hard Sell Trap - people keep pushing you to eat even when you say no.
#2: The Passive Pushee Trap - you wait for the pusher to stop pushing rather than just refusing
#3: The Buzz Kill Trap - you feel responsible for making other people feel better about what they are eating and drinking.
#4: The People Pleaser Trap - you are concerned you'll disappoint food pushers by turning down their food.
#5: The Illegitimate to Say No Trap - you feel it's not legitimate to say no to food pushers.
#6: The Willing Accomplice Trap - you don't put up much of a fight because, truthfully, you want to eat!

GENERAL INSTRUCTIONS FOR ALL TRAPS:
How to create escape plans? (explained in detail only once, at the end of chapter Foundation Strategies) - we will apply them 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

NEW READERS - don't worry if you haven't mastered all the ten Foundation Strategies yet. You can continue working on them one at a time, and work on the traps together with the group, in parallel. Take your time! Complete the Foundation Strategies Checklist every day for those Foundation Strategies you already mastered and the new one you are learning now.

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/



Edited by: KRISZTA11 at: 12/2/2018 (15:11)
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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/18/18 5:11 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 2-3 hours, don't rush forward, you have an entire week to go over it!

Please visit the "BECK BLUE REVIEW: Foundational Skills" message board for more information, and share your thoughts there (click blue hyperlink below):
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
9x1007
1x63332694


emoticon


Edited by: KRISZTA11 at: 11/18/2018 (05:55)
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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/18/18 4:24 A

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Hi Team Members!

This message is for everyone who wish to participate in the Beck Diet Trap Solution BLUE book Reading.

This is what you need to participate:
-2-3 hours per week to read work on traps and escape plans
-the Diet Trap Solution book (paper or e-book is OK)

-downloadable materials from the Beck website (three one-page pdf files)
diet.beckinstitute.org/resour
ces/


This thread will serve as table of contents and calendar, and there will be links to separate message board for each chapter of the book, and we will proceed in this order - as relevant to winter holiday season:
Week 1 (19Nov-)
Chapter 1: Are you Trapped? and Quiz
Chapter 2: Foundation Strategies to Escape Your Traps
***note: if you haven't read any Beck books yet, you may need more than one week and it's good to start earlier
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 we will finish the more general chapters in the new year:
Chapter 3: STRESS TRAPS
Chapter 4: EMOTIONAL EATING TRAPS
Chapter 7: TRAVEL AND EATING OUT TRAPS
Chapter 9: PSYCHOLOGICAL TRAPS

I created a separate message board with a more detailed Table of Contents - it is second sticky topic in the GOALS!! forum.
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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I open a separate message board every week for the Chapter we discuss, these are all in the GOALS!! forum, but I'll also post a link for each week here, and you can find the link on the Table of Contents message board too.

Sounds complicated, but don't worry, it works! We did several challenges like this about the pink book, and it is good to have all posts of a topic in the same place.

emoticon

Edited by: KRISZTA11 at: 11/18/2018 (04:29)
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


453 Maintenance Weeks
0
115
230
345
460
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 7,063
11/18/18 1:37 A

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Kriszta, Yes, I still need to keep my mind focused even during these stressful times. I would love to co-lead with you! That's a great idea and thank you! I'm headed to take care of my grandma's burial Sunday and I'll be gone for a week. I'll start reading while I'm gone. Whatever suggestions you have, I'm totally open.
emoticon emoticon

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Spring
X-Weighted Phoenix
5% Challenge Casual Traveler
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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11/17/18 4:57 A

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Trina, please don't worry about the last challenge, it has been very helpful to me (and to others too for sure)! I highly appreciate your summaries and lists, so well organized and clear.
I copy-pasted them in this tread because I would like to open a separate message board for each chapter (like in the pink challenges)
The Beck Diet Trap Solution (BLUE) - TOC and links
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
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If you would like to lead or co-lead the blue challenge, please let me know, we can do it together. I know you have been under a lot of stress but doing this may help building a little corner of peace.
emoticon

emoticon


Edited by: KRISZTA11 at: 11/17/2018 (11:36)
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


453 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
Fitness Minutes: (240,110)
Posts: 5,953
11/16/18 2:16 P

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You are welcome!
emoticon emoticon 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


453 Maintenance Weeks
0
115
230
345
460
LWADE01311's Photo LWADE01311 SparkPoints: (3,600)
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11/15/18 1:05 P

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I am def interested. And will participate

TRINASFITLIFE's Photo TRINASFITLIFE Posts: 7,063
11/14/18 2:52 P

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emoticon Kriszta for doing this!

I apologise for not finishing the last Blue Beck Diet Trap Solution. Life is challenging, but I'm trying to keep my head afloat. I have a new fitness challenge to help me stick to it when it's tough and I'll do my best to participate here.

I'll be posting the Daily Beck tips too.

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Spring
X-Weighted Phoenix
5% Challenge Casual Traveler
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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11/14/18 2:19 A

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I'm pretty sure I bought this one... I need to check my shelves! I've read the pink one... but not the blue one. So I'm in!

-Audra (Northern California)
BLC 36-42 Minion Cadet Squad Captain

“Enjoy the little things in life because one day you`ll look back and realize they were the big things.” -Kurt Vonnegut

If we wait for the moment when everything, absolutely everything, is ready, we shall never begin. -Ivan Turgenev

Dream big and then work to make those dreams come true! We're all stronger than we think we are! -Me!

findingaudraagain.blogspot.com/


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11/13/18 2:55 P

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emoticon
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


453 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,683
11/13/18 12:14 A

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I'm in emoticon

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CD6835257 Posts: 34
11/12/18 6:27 P

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GOCALGAL's Photo GOCALGAL Posts: 5,184
11/12/18 9:42 A

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Thanks Kriszta. Count me in. I profited a lot from the short time I was able to spend in this book my first time through.

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

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

Winning is Not Quitting

QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,893
11/12/18 9:00 A

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Yes. I'm in. Thanks for doing it

Mary

Cape Cod and Western Massachusetts

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


 current weight: 147.0 
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,536)
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11/12/18 7:30 A

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Yes! I am travelling, but I will check in as I can.

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


 current weight: 128.0 
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CD22501331 Posts: 1,381
11/12/18 2:26 A

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I'm in - ordered the book - should be here soon

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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11/12/18 2:14 A

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Kriszta

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

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


453 Maintenance Weeks
0
115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,769
11/11/18 5:47 P

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I do have the book now and am also in!!!!

SUSAN_CDN's Photo SUSAN_CDN Posts: 779
11/11/18 4:30 P

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I'm in, Kriszta! Thanks for doing this.

 Pounds lost: 2.0 
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GAILITCH's Photo GAILITCH Posts: 2,933
11/11/18 3:55 P

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Please count me in, Kriszta!

I have the book, downloaded the sheets, and am ready to go.

--Gail from Michigan, USA

Gail
Eastern Time - Michigan


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CD22518161 Posts: 3,881
11/11/18 3:48 P

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I'm in!

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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11/11/18 3:05 P

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Hi Team Members!

The recent Beck Diet Solution (pink book) reading is coming to an end,
most of us need a little break to settle what we learned or to catch up.
I thought I'd organize a similar group reading for the blue book too starting on 19th November - are you interested?
If yes, please sign up here!

This is what you need to participate:
-2-3 hours per week to read work on traps and escape plans
-the Diet Trap Solution book (paper or e-book is OK)

-downloadable materials from the Beck website (three one-page pdf files)
diet.beckinstitute.org/resour
ces/


This thread will serve as table of contents and calendar, and there will be links to separate message board for each chapter of the book, and we will proceed in this order - as relevant to winter holiday season:
Week 1 (19Nov-)
Chapter 1: Are you Trapped? and Quiz
Chapter 2: Foundation Strategies to Escape Your Traps
***note: if you haven't read any Beck books yet, you may need more than one week and it's good to start earlier
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 we will finish the more general chapters in the new year:
Chapter 3: STRESS TRAPS
Chapter 4: EMOTIONAL EATING TRAPS
Chapter 7: TRAVEL AND EATING OUT TRAPS
Chapter 9: PSYCHOLOGICAL TRAPS

I created a separate message board with a more detailed Table of Contents - it is now first sticky topic in the GOALS!! forum. It always stay on top of the forum, so can find it easily!
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=286
9x1007
1x70409735


I open a separate message board every week for the Chapter we discuss, these are all in the GOALS!! forum, but I'll also post a link for each week here, and you can find it on the Table of Contents message board too.

Sounds complicated, but don't worry, it works! We did several challenges like this about the pink book, and it is good to have all posts of a topic in the same place.



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Edited by: KRISZTA11 at: 11/18/2018 (04:20)
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


453 Maintenance Weeks
0
115
230
345
460
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