The Beck Diet Solution. How to think like a thin person.

chica0403

debnu you are doing great I just start reading the comunnity message and found your posting, keep going what you are doing and you will see results!! I`m going to order the book , sounds like a good book to read !!

debnu1

Chicka. Thank you. I have really made changes as yesterday with dinner my hubby kept asking me how it was ( he was eating while I was fixing the kids meals) I told him I hadn't tried it yet because I don't eat while standing. I wasn't even tempted to take a bite until I sat down. That is so different. I used to eat every meal practically standing in the kitchen and now I don't even snack while preparing meals! Every little bit helps!

debnu1

Hi all. I have not fallen off the wagon completely. Just really busy with family stuff and planning for a trip. I will post the next day soon. I just have not had time to pull out the book!

KaeChelle

I have not kept up with your posts, but I ordered the workbook on ebay and it should be here any day now. I wonder if I need the actual book too, or will the workbook do?

debnu1

I have never seen the workbook so I can't tell you for sure. I bet you can try and then see if you need the book.

So I am finally back! I have a confession to make: I have lost motivation. Because of this I have realized that I tend to discount the things I should be doing and not paying attention to the things that I want to be doing. I want to be motivated so I'm going to be re- motivating myself with the book taking it slowly and listening to what it actually says. Each task is there for a purpose and I have been glossing over them too quickly, not taking the time to make the response cards and do it correctly. I tried to do everything in a day. It's not feasible. So I am going to start making sure I complete a task before doing the next one. I realized that I've been saying I don't care to too many things. It has become my crutch. I use I don't care and then I don't have to do what I don't want to do. Because if I don't care it doesn't have to be done or taken care of. It's interesting what you learn about yourself.

debnu1

So my plan is to officially take on a task on Sunday and then report about it through the week. Occasionally I will do an additional one depending on how it goes. I want to be sure this is going to stick--so time to really do it right!

I ordered the workbook this weekend, I'll let you know what I think of it.

shapestocome

You are doing great! I agree that you should go back to the tasks that you are not consistently doing and do them longer, until they can be done without thinking so much about them. That is how I did it when I went through it. I know it took me about a week to finally get where I was consistently eating sitting down - seems like such a simple thing but hard habit to break when you don't even think before you throw something in your mouth!!

Keep up the good work --You have inspired me to get the book back out and redo some of the tasks that still have not stuck or that I have been slacking on! I know I haven't been checking in on my hunger lately -- if I feel like I want to eat I do regardless if it is actual hunger!

I will check back to see how you are doing and if you need any support or motivation!

debnu1

Shapes to come, thanks for the encouragement. I am going to make it. I found myself looking for excuses to not sit down today, but I will prevail!! Here is today's post



So here I am again. My plan is to log my progress mainly on Sunday and other days as necessary. I have had a really stressful week and am finally feeling mostly caught up to life. I finally read the book again: Chapter 24 Dealing with Discouragement. This chapter is aptly timed as it addresses all the issues I found myself not dealing with well, only I didn't read the book on the day I had all of them. So now I am going to start up again and address those problem areas. The discouraging thoughts are: I don't want to do this anymore (had that, quit, came back), I'll never be able to keep this up, and It shouldn't be this hard. I had all of those, to the overwhelming point of wanting to shut down and get out. It is perfectly normal to have these thoughts and to become discouraged. The thing is you have a choice. Imagine that--A choice! You can allow the thoughts to overwhelm and discourage you or you can respond proactively and become more motivated and reach your goal. Always remember that you can do what you need to do. The suggestions given are to read your advantages response card, add up the difficult hours--how many hours really is it that difficult? Come to think about it I am only caused discomfort for a few minutes a day, or a few hours a week. Not as severe as it seems. The last suggestion is to focus on today. Looking to the future can definitely cause more stress so if you look at today's issues instead of tomorrow's everything will become much clearer. Just remember as my grandma would say "this too shall pass".

Some things I have done this week. I made a chart to put my meal and exercise plan for the week on. Writing on a regular paper wasn't working so I made up a list that fit my plan. I also realized that I need to plan my exercise in order to do it. I don't do well if I am trying to figure out what to do that morning. I am feeling ready and excited for this new week. I didn't plan any meals this past week and I am sure I will pay for it in the morning when I weigh in. I have decided to do the 100 pushup challenge and the couch to 5k program. I have that on my plan for the week. I am excited to get up to 100 pushups in a row in the next couple of months. I also set up my calendar to send me a reminder when I am supposed to do key things on my schedule, bed time, exercise, etc. It has made a difference in making me aware. I am going to work on reading my response cards more this week and am considering revising my advantages list to make it exactly what I want.

Well we're on the road again.

debnu1

I have had a really hard time with the program lately. I have wanted motivation to come to me and have been waiting to feel that motivational push when in actual fact I am trying to set my life up so that I don't need that motivation. So that everything flows instead of fighting it. I have a hard time as procrastination is the name of the game for me. I now realize that I look at the tasks involved instead of the end goal. The feelings that come from success of the finished goal are much more rewarding and more fulfilling because we accomplished it. That accomplishment overcomes the monotony of the tasks. That is what achieving a long term goal is about. Putting our natural man aside long enough to accomplish that which we truly desire.

So tonight I put together my plan for the week. Food and exercise. I purchased the workbook and plan on basically starting over with it (again) I figure the more I go over the tasks/days the better I will get at them. I can do this!

Tobefitalways

bump

Ready2BEthin

I just bought this book and started day 1 today. Im sick of losing weight and just gaining it back. Ready to get these 65+ lbs off for good!

debnu1

I signed up for an online six week exercise bootcamp. I am hoping that the extra encouragement will get me back on the exercise bandwagon. I finished up week two of the hundred pushup challenge. I just pulled out the book again today. I am realizing I am full of every excuse possible. I believe my excuses and so give up easily. I am going to work on that. The workbook is just a bit different from the regular book but you can use either one separately. If you were wondering. I will start listing the challenges again soon. I am going through them again. Working on it more. Getting my mind back where it needs to be.

Rosy67

I'm on day 5 of the Beck Diet solution- again! I bought the book 3 years ago but found it 'too hard', so gave up....excuses which I can spot a mile off now. So funnily enough, I started the book again from scratch and found that I put my starting weight in last time....15st 8lbs (218lbs) three and a half years ago.....and my starting weight this time is 222lbs! SO I am going to really put the effort in this time, because if there's one thing those figures show, it's that I do not successfully lose weight doing what I've been trying for the last 3 years. TIme to try something new...like tackling my faulty thinking.

Why is sitting down to eat, not to mention eating slowly and mindfully SO difficult? I swear I eat like an eagle is about to swoop down and nick all my food....:ohwell:

debnu1

I understand the too hard feeling. I should never read ahead. I think that is what got me falling off the wagon. Part of me doesn't want to deal with the whole emotional eating problem. I hide my emotions and stuff them down with food. I am scared to really feel them sometimes. I pledge to pickup the book and read a chapter this week! I will quit whining that I don't have time and just do it. This is for me! You can all do the same!

See you soon with a new chapter...

Rosy67

Go girl!

Hope you don't mind me hijacking your thread, but I just wanted to give myself a massive pat on the back for feeling like buying a bottle of wine tonight, remembering to read my 'advantages response card' that I made specifically for alcohol (in addition to the one for food) and then walking past the wine in Co-op. This is a big victory for me, and a real step in the right direction :bigsmile:

I can and will do this... and you can to if you want it enough :flowerforyou:

debnu1

Rosy, I don't think of this as "my thread" I hope everyone will share their progress and victories! I started reading my next chapter and will finish here soon--It's been crazy around here lately!

I am so proud of you for pulling out your ARC! I am such a forgetful person, I don't remember unless it is right in front of my face. So I am working on finding ways to remind myself. What prompted your reminder for the card?

Rosy67

I've written my response cards out in the notes on my iphone so I've got them wherever I go. The wine buying thing is something I'd usually have an argument with myself about, and so it wasn't difficult to remember to look at my phone. I have actually written a response card for the times when I know I should look at a response card and I'm tempted not to, so I don't persuade myself out of doing something I have an impulse to do!
I have just downloaded an app on my iphone called RE.minder which I can set to chirp at me every minute or two at a certain time, until I tell it I've done the task it's reminding me about. I might set it up to bug me to read my advantages at certain times of the day- especially risky times. That might help.
Still struggling with eating slowly and mindfully, but then i have had 44 years practice at wolfing absently, so I just have to practice. I usually eat next to my laptop, so I might do a screensaver that says 'Eat Slowly'. I haven't been taking on new tasks every day as I was on a training course last week, but I'm planning on doing one or two new things each week, depending on how difficult from my normal habits they are.
Going to go and read the next week's challenges now!

All the best

Ros x

debnu1

Rosy thanks for the advice! I put the app on my phone and am playing with it. It'll be fun. I thought about putting a reminder in for jumping jacks and setting it for every hour or two.

So I actually read a chapter, woohoo! Progress. Day 25, Identify Sabotaging thoughts. Was this book written for me or what. I sometimes can't believe how much my thoughts correlate with those that are the examples. The idea here is to start identifying those thoughts and learning how to deal appropriately with them. It says to carry your journal with you and write down your sabotaging thoughts as you identify them. If you find you want to eat something you shouldn't ask what was I just thinking? If you can't identify your thoughts then figure out what you definitely were not thinking. I like this part. I definitely wasn't thinking how horrible ice cream would taste. I definitely wasn't thinking that it will be easy to resist. For some reason I apapreciate the opposite factor.

So I am going to write up a card for this, and maybe even set a reminder to read my response cards. I also pledge to read the next chapter this week.

Rosy67

Good idea, Deb!
I like your opposites if you can't get to the actual thought. Looking forward to that chapter
I'm scheduling time and choosing exercise this week...both desperately needed

R x

aaleigha1

I have just joined mfp and so glad to see a Beck thread
I am today on day 8
my two chosen diets are low carb and then just using mfp to look after everything

I am a vegetarian and yes low carb is more than possible
so looking forward to getting to know others on the Beck plan
what days are you all on
and do you have any advice for the future

makka27

hi there, ive just joined today ive 2stone to lose 3 really but i dont want to overface myself im really intrigued by this method your using i know i have a problem with food hence im back on my usual weight loss journey been on it most of my life up and down low self esteem and even worse passing it on to my daughter really need to get my thinking straight about food

debnu1

I like all the new faces! Thanks for commenting! I had my hubby go out of town and then I came down with a cold last week. No books read for me! I allow just the little things to get in my way. Time to quit making excuses! I am still recovering so as soon as I can read and comment I will!

debnu1

I ended up with bronchitis. Boy have I been miserable. I am working on the commitments I made last time (yes I am a procrastinator!) I will look to the next chapter after that, as they go together... I am doing this book with my brother and he is doing so much better than I am. I read a quote earlier that if you want something you find a way and if you don't you find an excuse. I sure am full of excuses about why I can't or don't do this. I guess I need to just jump in again and not let anything get in my way!