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Beck Day 9

Wednesday, October 22, 2014

Today Beck urges me to select an exercise plan, so I have. Years ago a personal trainer set up a very quick, very effective strength training program for me, to be used in 10 minutes every morning (then before work). In the past, every time I reached goal weight I stopped doing them. In my current journey to get back to goal weight, I haven't included now I will. In addition, for the winter I'll walk 3 hours a week, preferrably outdoors, but on our treadmill if weather dictates. When spring begins, the walking will be replaced with gardening, painting, swimming, kayaking and such wonderful outdoors activities that I LOVE LOVE LOVE.

At the end of each chapter Beck has included a "What are you thinking" section with possible "Sabotaging Thoughts" and positive "Helpful Responses" to those sabotaging thoughts. As of Day 9, I have had NO sabotaging thoughts. I am grateful this program has come into my life right now, one pound from goal. I'm willing to do every single thing she recommends b/c I never want to yo yo again.

  Member Comments About This Blog Post:

ICEDEMETER 10/22/2014 9:28AM

    It's funny how different it "looks" and feels when we start planning our "forever life" that's all full of "wanna do"... instead of "I'll suffer through this now and then get back to normal".

If only someone had explained to us earlier in life (or that we'd have believed them!) that it's not about the "diet" - it's all about the maintenance! And maintenance is waaayyy easier when it's full of "wanna do", and "yes, I can", and "yes, I deserve"...

Hope you have a wonderful day, and are feeling better!

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BOOKAPHILE 10/22/2014 8:54AM

    Don't forget to give yourself credit for sticking with the program! Yay you! Soooo close to goal!

I'd love to have details on your strength training program.

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FUNLOVEN 10/22/2014 8:53AM

    I am really enjoying your daily accounts of your progress. I have my Beck books and I'm ready to get started. After after fiddle faddling for years with yo-yo dieting I have slowly accepted the idea that I have to change my way of thinking and I, too, am thankful that I discovered the Beck program through you.

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Beck Day 8

Tuesday, October 21, 2014

Today's focus is about making time in our lives for dieting. Yep, time to plan meals, time to purchase healthy foods, time to prepare those foods, and time to eat those foods (slowly and sitting down).

I'm retired. Yes, I have a wanna do "3 lifetimes long" and growing, but I have time. And, I do make time. I am 1 lb from goal weight this morning so I have made time...time for it all. The interesting thing about today's task, is me relating it to maintenance. As a life-long yo-yo dieter, I believe this was one of the steps I stopped taking right after reaching goal weight, over and over again. Well well well. Isn't it timely that today's task would come into my life right before me reaching goal weight???? When the student is ready, the teacher appears...and I am sooooooooooooooo ready.

Yesterday I was too sick to eat anything except 3 cups of home made cranberry juice, (which I drank sitting down, but NOT slowly). Right now it's 4:30 a.m. and I am savouring every mouthful of home made chicken soup.

Have a great day all!!!

  Member Comments About This Blog Post:

PAMAPPLE 10/21/2014 7:21PM

    Great job with just being one pound over goal weight! Maintenance has been the toughest part for me... I lose focus and begin eating whatever I want. This time, with motivation from sparkers like you, I plan on getting to maintenance and staying there through consistently sparking!

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_LINDA 10/21/2014 11:25AM

    Hope you are feeling better soon.. Making time for our healthy lifestyles (not just 'dieting' which Sparkpeople says is the wrong mentality) is critical and that means not just planning and executing healthy meals, but also fitting in regular exercise and daily movement..
As soon as you are better that 1 lb is history!

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FUNLOVEN 10/21/2014 9:43AM

    emoticon on your success! My maintenance Spark friends are my idols. They show me that it can be done. I can't wait to be one of them.

BTW, hope your feeling yourself soon. emoticon

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KANOE10 10/21/2014 9:28AM

    Hope you feel better. Great job on being one pound away fr goal. It does take time and focus to maintain. Hugs

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BOOKAPHILE 10/21/2014 9:25AM

    I hope you're feeling much better soon!

Making time to keep yourself on plan after reaching goal is what faded away after a year for me due to family crisis. Now I'm working my way back.

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KALIGIRL 10/21/2014 8:16AM

    Ah - the secret to living - take time to do it and those parts that require some planning and follow-thru (everything in my humble opinion) just Do It!
Glad you are feeling better!

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WATERMELLEN 10/21/2014 7:28AM

    Cranberry juice is good for what ails 'ya.

And I do so agree with you: that CONTINUING to make time in maintenance is absolutely key -- and gets tougher because nobody think you "need" to do it. Especially people who've never known you to be overweight.

But: I'm not naturally slimmish. It's an ongoing and relentless effort!!!!

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APROMISE4ME 10/21/2014 7:00AM

    Great blog thank you ! Hope that you are feeling better soon :)

emoticon emoticon emoticon

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GABY1948 10/21/2014 6:31AM

    emoticon emoticon and you are doing GREAT on your program and I am taking in every bit of it for when I get home and start with my coach....can't WAIT!

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GHOSTFLAMES 10/21/2014 5:52AM

    emoticon emoticon

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TORTISE110 10/21/2014 5:46AM

    So retired or not, staying healthy has to be on my 'to do' list. Now that I work only part time it is so great to have the time to make that focus a ton easier. Life intervenes a bit less to prevent me from doing what I need so to do.

Sorry that you have not been feeling well! emoticon Hope you are strong and feeling completely well very soon.

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SWEDE_SU 10/21/2014 4:46AM

    i hear your message, loud and clear - it's the same message i need, from the very same vantage point. glad you are feeling better today!

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Beck Day 7

Monday, October 20, 2014

Yesterday was our family thanksgiving dinner. When I take the time to "pre-plan" exactly what I will eat in in what quantity...things go very well. So too did yesterday. I had been thinking about appetizers, which I was going to choose not to eat, and lo and behold...they didn't serve any! The universe was on my side! And all the choices and quanities went well....good for me. Good for me. There was even very little obsession in my brain about having 2nds...that was nice too.

Beck Day 7 is about cleaning up our food environment. Taking away or hiding the foods that could accidentally "jump in our mouths" without us thinking about them. This is the only thing that works for me. I can't leave a block of cheese in my fridge. All my cheese is in the freezer, either grated or in 1 oz individual packages that I sliced and wrapped without eating any. Peanut butter is at the back of the fridge.

There is no artisan bread at my house. No donuts. No cookies. No sweet breads. Maybe one day I'll be able to have them here and not eat every crumb within the first few hours of them arriving, but not yet.

I do have a problem when yummy food "arrives" at my house unexpectedly. So far, I can't catch myself before I've eaten some, but I can catch myself before I've eaten it all. I love this Beck book. I can see freedom at the end of a long tunnel...and I believe I can achieve that freedom if I keep working toward it.

To all of us who are "Becking" right now...Cheers to our success!!!

  Member Comments About This Blog Post:

ALIIDA 10/21/2014 6:43AM

    Good for you with the techniques for avoiding having trigger foods around! Maintenance is a tough job!

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PAMAPPLE 10/20/2014 11:25PM

    Great blog and great job with keeping the yummy foods out of reach and out of the house. Go You!!

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KANOE10 10/20/2014 8:26PM

    Great job on day 7. You have made a healthy environment for yourself. Way to go.

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BOOKAPHILE 10/20/2014 5:01PM

    I just got the book from the library. Starting this journey myself soon.

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WATERMELLEN 10/20/2014 1:31PM

    Great blog: you've got this one -- love those cheesy techniques!!

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SWEDE_SU 10/20/2014 11:48AM

    love reading about your "becking" - i know just what you mean about eating triggers as soon as they come into the house, or are opened. well done for a successful thanksgiving meal!

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GABY1948 10/20/2014 10:52AM

    I am with you. I cannot wait to begin my Beck this weekend I think....I REALLY agree with you when you day, " I can see freedom at the end of a long tunnel...and I believe I can achieve that freedom if I keep working toward it." This is the FIRST time ever I have actually felt that way. I am loving Spark more and more every single day!

emoticon emoticon

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FUNLOVEN 10/20/2014 10:01AM

    You are doing a FANTASTIC job! emoticon

I'm with you - I just cannot have any trigger foods in the house. I have tried to trick myself like putting a bag of chocolate pieces in the freezer, but I still know they are there and even though I don't like the way chocolate tastes when it is frozen it doesn't seem to stop me from eating more of it than I should.

I'm going to lunch today with a friend and I plan on stopping at a book store on the way home to pick up the Beck book.

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KELLIEBEAN 10/20/2014 9:38AM

    Congratulations on a wonderful Thanksgiving!

Here's to successful futur "Becking" days!


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Beck Day 6

Sunday, October 19, 2014

I did a good job of sitting down to eat yesterday.
I did a good job exercising.
I did a good job making healthy food choices.
I did a good job eating slowly (but I always do, but still, I do it well!!!) :-)
The universe has rewarded my efforts toward health and freedom from obsession with food by sending me a FABULOUS Coach!!!

I'm soooooooooooooo grateful.
I'm soooooooooooooo very, very grateful.

  Member Comments About This Blog Post:

SWEDE_SU 10/20/2014 11:45AM

    well done! what a great job for you two to coach each other!

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KALIGIRL 10/20/2014 8:43AM


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PAMAPPLE 10/19/2014 9:20PM

    You have found a wonderful coach! Great job with doing everything well! emoticon

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GABY1948 10/19/2014 3:04PM

    emoticon can't wait to be home so I can begin!

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ALIIDA 10/19/2014 11:44AM

    Wishing you both success! emoticon

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_LINDA 10/19/2014 10:53AM

You couldn't have found a better coach!

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GABY1948 10/19/2014 9:24AM

    OH, I SEE! Watermellen is the one you are coaching and is coaching you! We ARE both blessed indeed!


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FUNLOVEN 10/19/2014 9:07AM

    emoticon on having such an awesomely successful day and on finding a coach! That sounds like an very good idea, but where to find one Is the problem.

I have read a lot of blogs lately and I even wrote one myself about eating slow. You mention that this is a strong point for you and that you do it well. I'm wondering if you have any tips on how to do this?

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WATERMELLEN 10/19/2014 9:06AM

    This is so sweet -- it's mutual, we're gonna coach each other!!

And: you are doing great!!

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Borrowed the book from the library

Saturday, October 18, 2014

So, I'm following Watermellen along while she re-does The Beck Diet Solution...just to solidify her knowledge. She's blogging daily and today is day 5. Wasn't going to bother getting the book, but decided this morning that if one of my local libraries had it, then I'd borrow it. The 2nd library did, so I'm off to read after I:
-re-affirmed why I want to lose weight and keep it off forever Day 1
-solidified my eating program Day 2
- ate sitting down Day 3
-ate sitting down while I congratulated myself for eating well, sitting down Day 4
-ate slowly, while sitting down, while congratulating myself. Day5

Onward to read the book!

  Member Comments About This Blog Post:

BABYBARNEY 10/21/2014 4:08PM

    Haven't tried this Beck diet the principles but am a FAST eater so not sure I'd make it!

I do eat sitting down, prepare & portion my food choices, track & evaluate so I guess I'm sort of following it.

Kudos to you gals in using yet another resourceful tool in the healthy lifestyle journey!

Sandi emoticon

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GABY1948 10/19/2014 8:37AM

    I'm also beginning the program after a trip next week...I have had the books for quite sometime. I'm excited also!

emoticon emoticon

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KANOE10 10/19/2014 8:12AM

    Great start. Enjoy the book. I liked it. It has great tools.

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LEANJEAN6 10/19/2014 8:09AM

    It sounds like an interesting read!-Lynda

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WATERMELLEN 10/19/2014 8:07AM

    Wow!! You just whipped through this in no time at all: well done!! You ARE determined!!!!

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SWEDE_SU 10/19/2014 6:14AM

    ok - you're all getting me curious - so interesting following all of you on this journey, i just may have to try for myself!

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PAMAPPLE 10/18/2014 10:18PM

    Good going! You have accomplished alot in such a short time! I read through the first four chapters to get grounded in the philosophy of the book, and am taking it a little slower. Tomorrow, I will read chapter 5, and actually starting the daily tasks. Keep up the great work! emoticon

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KALIGIRL 10/18/2014 5:36PM


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