My favorite forest path, November 2011
My favorite forest path in snow, January 2012
My favorite forest path in autumn sunshine, 06Oct2012
Shared Food & Fitness Trackers
KRISZTA11 is a SparkPeople Motivator!
I have no control over how much I weigh today, the number on the scale is result of my past actions.
Instead I watch my behaviors and adjust those that lead off track - I can control my own actions in real time, in the present moment.
I found that eating well, physical activity, spending time outside, getting enough sleep, creating space and time for myself are actions that make me happy.
I'm 48 years old and the past 5 years have been the happiest in my life.
My good eating behaviors learned from Beck Diet Solution:
- eat sitting down, slowly, mindfully - never eat standing up
- make food plan for next day, don't eat unplanned food
- eat to normal / mild fullness
- never eat when I have cravings
I read The Spark in June 2011, worked through the book and reached my original goal weight in 3 months, then lost some more while transitioning to maintenance (total: 12 kg / 26 pounds), and maintained my healthy habits and goal weight ever since.
I read The Beck Diet Solution in January 2015, and I lost the few pounds that crept back, and some more.
Weight loss from my highes in 2008: 20 kg / 44 pounds.
Books that helped me understand what's going on in my mind and be a happier person:
#1: Awakening Joy (by James Baraz and Shoshana Alexander)
#2: Full Catastrophe Living (by Jon Kabat-Zinn, the downloadable soundtracks of meditation, yoga and deep relaxation are great)
#3: Mindfulness: A Practical Guide to Awakening (by Joseph Goldstein)
#4: The New Rules of Marriage (by Terrence Real)
#5: Introvert Power: Why Your Inner Life Is Your Hidden Strength (by Laurie Helgoe)
#6: The Introvert's Way: Living a Quiet LIfe in a Noisy World (by Sophia Dembling)
#7: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing (By Marie Kondo)
Bonus book: if you are interested in mindfulness and meditation, and want to get a general idea while reading a fascinating story, I recommend this one:
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works--A True Story (by Dan Harris)
Books that helped me the most reaching and maintaining my goal weight and active lifestyle, and to understand what's going on in my body:
#1: The Spark
#2: The Beck Diet Solution
#3: Marathon - You Can Do It! (by Jeff Galloway)
#4: Born to Run (by Christopher McDougall)
#5: The end of overeating (by David A. Kessler)
#6: Mindless Eating (by Brian Wansink)
20th June: started Spark Diet at 73 kg (160 pounds)
24th July: stopped smoking and reduced alcohol intake to practically nothing
11th September: started running (training for 5K)
22nd September: reached my goal weight 66 kg (145 pounds) - started MAINTENANCE, but lost some more weight. Lowest weight was 60.5 kg (133 pounds)
Followed my exercise and nutrition plan most of the time,
and tracked all my food, except for a few weeks.
Had some weight fluctuation (60-64 kg), but made adjustments and managed to stay between 62-63 kg most of the time.
I stopped tracking food in January and practiced portion control I learned here on SP in the first 18 months, and maintained the same weight as in 2012.
June: start mindful walking and practice positive ways to find more joy in my life and contain my negative emotions, and not spill them on people around me.
September: gained a few pounds, went back to tracking for 7 weeks and got back to lower end of my range. Stop tracking again mid October.
January-February: I did the 8 week Mindfulness Based Stress Reduction Training following the book/soundtracks of Full Catastrophe Living - continued practicing meditation and yoga every day.
Weight hovered 2-3 pounds above my target most of the time.
January: started the Beck Diet Solution book and I find it very helpful (NOT a diet, but cognitive behavior therapy to build healthy eating habits) - lost my few extra pounds in 3 weeks
May 26th: still practicing Beck, and had only 1 overeating episode and 1 craving in the past 5 months. Lost 6 kg / 13 pounds, I'm now below my 2012 SP - lowest (58 kg, 128 pounds). I ate the same meal plan I was SUPPOSED TO eat in the past 3 years, but now I REALLY stuck to it. I had to add back calories to stop losing weight.
Added Bright Line Eating principles:
3 meals a day (breakfast, lunch, dinner) and nothing in between.
no sugar and no flour (except whole wheat), measure my food on kitchen scale.
2016 July: still in balance, 59 +-1 kg (130 +-1 pounds), and very happy about my food. Eliminated most meat from my diet in April, I eat legumes instead. Otherwise same food, same exercise, same weight, no cravings, no overeating - still in balance.
First 5K: 38:37 - 15Oct2011
Fastest 5K: 28:38 - 12Apr2015 (9:11 min/mile)
First 10K: 01:07 - 11Mar2012
Fastest 10K: 01:02 - 25Nov2012
15K: 01:45 -02Nov2012
I still run 4 times a week, but my pace isn't improving anymore - I'm OK with that. My moderate pace of 9:30-10:30 min/mile is enjoyable and safe.
-be kind and generous to myself, my family and all people around me
-maintain my goal weight, stay active, strong and healthy lifelong
Fitness: about 400 minutes and 2600 calories / week
Exercise plan: do my exercise first thing in the morning every day
Running: 25-45 minutes 4 times a week
Yoga: 30 minutes every day
Walking: 3 times a week
Food: 2150 calories,
without tracking but measuring portions
+ I follow the Beck Diet Solution
+eat 3 meals about 5 hours apart, no unplanned food in between
+no sugar, no white flour
+eat fruits or vegetables at all meals
+I measure everything I eat on kitchen scale, except fruits and vegetables - those are free : )
Sleep: go to bed 8 hours before I have to get up
Drink: 8-10 cups of water, no soda
No alcohol - I don't like it anymore
My name is Kriszta, I'm from Hungary, 48 years old. I'm 170 cm (5 ft 7 in).
I live with my husband and two grown up children.
I love running, yoga, walking, reading, watching movies, traveling.
I'm a big self help book fan - my favorites that helped me most are listed in Introduction.
Secrets of Success
|266 Maintenance Weeks
Thank you for your support on my blog and on the Beck team.
It is overwhelming to contemplate how long it takes to reach goal. I will be fearless just for today and on everyday I weigh in.
That darn scale has thrown me once too often. It's time for me to stand up to those fears.
4 hours ago
-*♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥
When in doubt, find people who believe in you, until you can believe in yourself. Gail Lynne Goodwin
-*♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥
16 hours ago
This whole week, with its instructions with how to behave in various scenarios, is really interesting. I am more convinced than I was before how powerful this can be. In Beck Pink, the intro talks about what cognitive behaviour training is. Before I read this, I was a bit leery of directives like Tolerate hunger, Hunger is good - thinking this is unhealthy thinking, that is what anorexics think, just so they can be in control, and they ignore a healthy signal from their bodies. Is the Beck method benevolent brainwashing? Then I realized that Beck has raised awareness of unhealthy signals that masquerade as hunger - desire and cravings. Plus, as you pointed out, if we are in the weight-losing phase, we will be in a calorie deficit and will have to tolerate hunger, and some hunger is good at this time because it shows we are in a calorie deficit and are losing weight. In summary, I have moved from fearing Beck is a system that dictates, brainwashes, and discourages independent thinking to embracing it as a system that teaches successful skills which, with reflection, I can find the reasons for why these skills work.
1 day ago
Comment edited on: 10/23/2016 8:57:10 PM
Right NOW is the most important moment of your life. Gail Lynne Goodwin
1 day ago
“Great things are not done by impulse, but by a series of small things brought together.” ~Vincent Van Gogh
Thank you for commenting on my blog. I know I need to and one day I will be there
I can't wait ;)
1 day ago