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Beck Day 12

Saturday, October 25, 2014

Today Beck wants us to learn a tolerance for hunger. She says that without this key element, weight loss and weight maintenance are very difficult. I concur.

I wasn't being very successful in my journey to get back to goal weight, until Steve Siebold pointed this out in his 21 day free program at Yes, that information was a key turning point. Once I learned that my hunger wouldn't kill me and that most thin people experience numerous feelings of hunger daily, without eating anything, that's when my weight loss began to improve. Now that I'm in maintenance, it's good to think about this in an ongoing way. Beck wants me to go without lunch one day (maybe not today, but soon). So I pick Monday.

I really believe this is a key element in maintenance...feeling hungry but not acting. And, she says that most feelings of hunger will subside within 20 mins...I believe her.

Onward I go.

  Member Comments About This Blog Post:

ICEDEMETER 10/25/2014 10:14AM

    This is one of those things that I personally don't understand, but I wish you well with it and hope that you find it to be a useful exercise and a helpful thing in your life.

My symptoms of hunger aren't mild discomfort that will go away in 20 minutes - I get progressively more stupid, which makes me more irritable, until I reach incoherence... so, I'll be eating when I'm hungry. The more important thought for me, personally, is to not eat when I'm not hungry...

I have to admit that I find it somewhat funny, though, since ignoring hunger and eating only when it was convenient for me (whether hungry or not) was my usual mode of operation the whole time that I was obese.

Hope you and the GS have a grand old time today, with lots of sunshine, love, and laughter!

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BOOKAPHILE 10/25/2014 9:56AM

    I've been practicing that concept this week, though I haven't read that far in Beck. I was so busy that I decided to eat less regardless of hunger or the munchies. It's made a difference in the number on my scale...and I'm thriving. (Also lots of work at my Dad's house is getting done!)

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WATERMELLEN 10/25/2014 9:14AM

    Hope you enjoy a lovely day with GS -- should be fine weather for raking and jumping in piles of crunch leaves!! Maybe getting a preview of his Hallowe'en costume?

This "tolerating hunger" thing is huge huge huge for me.

And accepting -- I can be fat, or I can accept that some (mild) discomfort from hunger is going to be part of my life. Permanently.

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GABY1948 10/25/2014 8:57AM

    I am so enjoying following after you and WATERMELLEN. I have been reading this and when I have become hungry I have not given in right away. I can't wait to learn more about it! I am only day 2 so 10 days behind. I am blessed with a "normal eating" dh and I talked to him about this also...he often does not eat when hungry.

emoticon , girl, soon we will both be graduates of the Beck is SO exciting!

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ONEKIDSMOM 10/25/2014 8:50AM

    I'm sitting here reading and my resistance to the concept is WAY high. The old addiction fighting acronym HALT is ringing in my head: "never let yourself get too Hungry, Angry, Lonely, or Tired"... because at those points one is more vulnerable.

However, I'm keeping an open mind. We *do* have times when we can't eat (medical fasting for example) and we resist eating even when physically hungry. If faced with circumstances where eating is not an option, we have to know we are not truly starving.

So, resistance voices... hush up... there is some logic here! emoticon

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Beck Day 11

Friday, October 24, 2014

Beck wants me to determine the difference between hunger, desire and cravings. My brain is screaming "it doesn't matter"! If I'm trusting the process (and I am) then apparently it does, so I'm going to work on figuring out which of my feelings is which.

In order to get back down to my goal weight, I have learned to make hunger my friend. I have embraced hunger, welcomed hunger, withstood hunger and slept with hunger. I'm not afraid of hunger any more and I never will be. It's those 2 other feelings that are scarey! It's those 2 that have led to bingeing, and then having to lose weight AGAIN!

I don't know if I'll ever be able to trust those messages my body sends to my brain...or my brain sends to my body...(whichever way the communication goes), even if I do figure out which is which. For the forseeable future my eating will be ruled by a) my plan b) calories c) carbs while using the nutrition tracker to track them.

Edit: By Watermellen's comment I've realized that I in no way made myself clear that I will certainly be monitoring today as per Beck's instructions. That is indeed what I meant above when I said I was "trusting the process".

  Member Comments About This Blog Post:

ONEKIDSMOM 10/25/2014 8:47AM

    Even though I've set this aside for now, looking forward to the exercise. I'm guilty of what WATERMELLEN says... going to have to buy the book, for later. Meantime, I'm cheering those of you who are doing it now, on! emoticon

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SWEDE_SU 10/25/2014 8:00AM

    i am vicariously becking with you and watermellen - this part sounds interesting, i've also learned that it is ok to be hungry. will have to investigate more… thanks for these blogs!

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OHMEMEME 10/24/2014 10:23PM

    Enjoying Beck blogs. Thanks for posting. I'm reading along with the book a few days behind you and Watermellen. The preview here is motivating me to continue and also helping me recognize the sabotaging thoughts. Thanks for taking the time to share. Keep Sparking!

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CATTUTT 10/24/2014 9:29PM

    I'm trying to do what you have done, and become comfortable with hunger. I'm reading one of Beck's other books, and she has talked about it. I hope to reach the point you are at!

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ALIIDA 10/24/2014 5:27PM

    Identifying what's a craving is really helpfu, and so is convincing myself that hunger is not an emergency. Maintenance is really hard work, and good for you on the hard work you're putting into it!

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KALIGIRL 10/24/2014 12:19PM

    Here's to trusting in the process and finding what works for you.
I love the idea of tuning in and listening to our bodies and then deciding how we will 'fulfill' them!

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_LINDA 10/24/2014 11:49AM

    Its the cravings that really get me -my addiction to salty snacks -simply can't have them anywhere I can get my mitts on them!
All the best sorting them out!

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KANOE10 10/24/2014 9:29AM

    Good luck on your monitoring. It is not easy to identify cravings and desires. But they sure are there. Hunger does become your friend. If I do not get hungry for the next meal. I do know that the last mealmsu have been too much food.

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BOOKAPHILE 10/24/2014 9:20AM

    That brain-body communication is broken in me. I don't have a "satisfied" setting, either. I almost always want to eat. Mindfulness and tracking food produce my results. I'm behind you a few days in Beck. I appreciate the sneak preview.

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PAMAPPLE 10/24/2014 8:59AM

    When I listen to my hunger and eat only when hungry, and do it for a few days, I lose weight without having to count calories. Counting calories is a tedious chore for me, especially when I eat a varied diet and cook, since I have to put down several ingredients in one dish. Sometimes, I can find similar spark recipes to the dish I have made, and put it into my recipe tracker, which saves time. Although, counting calories is usually how I lose weight best other than eliminating sugar and white flour from my diet.

You must have mastered the losing weight process by getting to your ideal weight, so I have faith that you will be able to maintain with the help of us sparkers.

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GABY1948 10/24/2014 8:10AM

    This is the MAIN part of Beck that frightens me too. I mean really frightens me. I have been trying to "train" my brain to see if I feel hunger before I eat but just not sure. I keep telling myself now thought that it is "okay to be hungry"

Another great blog! emoticon

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WATERMELLEN 10/24/2014 7:06AM

    Great summary of Beck's focus for today and the response -- but not "monitoring" (because I'm just gonna stick to the program anyhow) is maybe a bit like reading all about some arm toning exercises and not doing 'em? (Guilty of the above many times myself). Monitoring all day long is strengthening the resistance muscle, remember? Page 29. Fearing desire/craving is acknowledging that the giving in muscle may still be kinda powerful . . .

I'm going to monitor. Every hour. 7 am to bedtime. H, D, C and a number from 1-10 indicating how strong. I've got my little chart in place on a sticky for my pocket.

Sorry Winners didn't have the perfect dress yesterday to celebrate -- and I celebrate you deciding not to buy. It's like not eating when the appropriate meal isn't there, right? You're a shopper after my own heart!!

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Beck Day 10

Thursday, October 23, 2014

Oh yes, this is my 2nd blog of the day...the first was to announce that as of this morning I'm back at my goal weight. Now, I'm going forward to continue to work on the rest of my life with maintenance.

Beck Day 10 is Set a Realistic Goal. Of course Beck is talking about weight loss but since this program came into my life when I was almost back at my goal weight, after yo yo-ing for my entire life, for me the goal is forever.

In one way "the rest of my life" doesn't SOUND realistic, but I believe it IS realistic. It will take work. It will take new skills carved from the failures of the past. It will take support and supporting. It will take relentless determination.

It's "game on" friends, and onward we go...together.

  Member Comments About This Blog Post:

ONEKIDSMOM 10/25/2014 8:45AM

    For the rest of my life IS realistic... it's all about finding what truly nurtures us! emoticon

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SWEDE_SU 10/25/2014 7:57AM

    yes you can! emoticon we've got the tools, and we're in it together. it's for life!

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PAMAPPLE 10/23/2014 9:32PM

    You can do this by continuing to do what you did to lose the weight, and through the support of this awesome SPARK community! emoticon emoticon

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WATERMELLEN 10/23/2014 5:58PM

    I believe it is realistic too -- and I also believe (see ONEKIDSMOM's blog today, on the Refuse to Regain book) that moderation has no role to play for POWs -- previously overweight persons!!

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CATTUTT 10/23/2014 1:22PM

    Major congrats on making it to goal!

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BOOKAPHILE 10/23/2014 11:05AM

    Many congratulations on your return to goal! Eternal vigilance is required now, but the support here will help tremendously. Enjoy your day celebrating in non-food ways. (Happy dance exercise feels great.)

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KANOE10 10/23/2014 10:27AM

    Way to go on reaching that goal weight. We are in this maintenance together. You are doing very welll

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SLENDERELLA61 10/23/2014 8:52AM

    Congrats on back to goal! WooHoo!!

Yes, it is realistic when taken one day at a time, one hour at a time, one meal at a time, one choice at a time. You are so right. It takes relentless determination, but it gets easier -- with occasional challenges -- and it is so worth it!!

We can do this! So glad you are on this journey with me!! -Marsha

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FUNLOVEN 10/23/2014 8:48AM

    I can't wait to be where you are now! I know that you will continue to succeed in maintaining your dream. Spark, Beck, the At Goal & Maintaining team, and all of your Spark Friends are here to keep cheering you on!


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GABY1948 10/23/2014 8:27AM

    Amen to this one! I will be right behind you, hopefully not too far....I have 16 pounds to goal and then FOREVER!


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HOAGIE22 10/23/2014 8:20AM

  Git Er Dun!!!!

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Back to Goal Weight as of Today

Thursday, October 23, 2014

I interrupt my Beck blogs to announce that as of this morning, I'm back to my goal weight. There will be no celebration at my house. No cake. No candles. No going out for dinner. Not even a celebratory sandwich!!!

But there is some relief as this time seemed exceptionally hard to get the weight off, which is why I am so grateful Beck, Watermellen, Icedemeter and all you SparkFriends have come into my life. Now I'm on to uncharted territory...MAINTAINING! But honestly SparkFriends, I'm sooooooooooooo sick if this yo yo-ing that I'm ready for a lifetime commitment now. I've hit my dieting "bottom" and the tools and support are here to help me achieve this final, long-term weight-related goal.

So happy day to all. Thank you to ALL of you for your ongoing support, rah rah's, and advice. I'm so very grateful for this community.

  Member Comments About This Blog Post:

SWEDE_SU 10/25/2014 7:55AM

    that's terrific! and do celebrate!!! emoticon

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PAMAPPLE 10/23/2014 4:23PM

    Hooray!! All of your hard work paid off!! Now, you can get ongoing support here while you maintain. Enjoy your time maintaining and staying fit and healthy!

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BOOKAPHILE 10/23/2014 10:45AM

    You need to celebrate...just not with food!

Well done!!!

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PATTI_PAL1 10/23/2014 10:42AM

    I am SOOOOOO very happy for you! It's been a struggle, and you got sick (maybe that helped?), and all the worry over a few pounds....but YOU DID IT! Yes, celebrate in whatever way you like. Maybe sharing with all of us is the way...or at least part of it.

I was struck by how many people have responded to your message already this morning. You are LOVED, Sandi. That's something else to celebrate!

I love you, too. BRAVO!!! emoticon

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KANOE10 10/23/2014 10:39AM

    Way to go. You are on a road to success.

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_LINDA 10/23/2014 10:08AM

    emoticon emoticon emoticon emoticon
Yes, you do have the tools! The mindset and the support! You go girl!!
emoticon emoticon

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ICEDEMETER 10/23/2014 9:28AM

    I think that I might get where you're coming from, with the feeling of relief instead of celebration --- it's been a lot of work, took a lot longer than you expected, and there have been a lot of intellectual and emotional challenges along the way, but this isn't the "finish", is it? It's actually the beginning...

BUT - you should acknowledge just how many good changes that you've made to your lifestyle and your mindset to get yourself to this new beginning. This time around, celebrate it as the start of your new life, and not as the "end of deprivation and work" (if you know what I mean).

I have no doubt at all that you've embraced the changes to yourself and your lifestyle that will keep you happily attacking that "wanna do" list --- and not going back to the yo-yoing!

Besides --- HAPPY DANCING counts as fitness minutes, right?!

emoticon emoticon emoticon emoticon

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FUNLOVEN 10/23/2014 8:44AM

    emoticon I am so happy for you! You have worked hard to get here and I am so proud of you. You will be an inspiration to me and many other Sparkers. Keep up the good work.

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WATERMELLEN 10/23/2014 8:00AM

    Hurray hurray hurray -- and total agreement with the commentary above that celebration is NOT ABOUT FOOD!!

So: I think a really terrific new (thrify shopper) outfit is in order?

Or even a day trying on all your cute clothes that you can wear comfortably again?

And maybe a manicure or a pedicure or both, if you like that? Hair cut?

Booking yourself into a spa day?

Oh yeah -- the imagination runs wild!!!! But don't NOT celebrate!!!

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GABY1948 10/23/2014 7:54AM

    Happy Day to you! THAT IS emoticon I can't wait to report the VERY same thing....goal weight! And, I never even think of food as a reward anymore....even for my kids as I used to!


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ALIIDA 10/23/2014 7:28AM

    Congratulations! I agree! There are ways to celebrate without eating - a movie, a neat top for the gym, a good novel........

emoticon emoticon emoticon emoticon

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RIDLEYRIDER 10/23/2014 7:20AM

  emoticon As a 16 year- maintainer....I am still learning to celebrate sensibly!

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TORTISE110 10/23/2014 7:11AM

    Wait a minute. Perhaps no food celebration, but you deserve a CELEBRATION. How is my question? What can you do to celebrate?



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CAT609 10/23/2014 6:59AM

    emoticon emoticon

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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:

KANOE10 10/22/2014 9:51PM

    You are doing so well. I am so happy for you. I feel your determination. Great.

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WATERMELLEN 10/22/2014 7:52PM

    What an upbeat, cheerful and CONFIDENT blog -- Beck has come into your life as the right thing and the right time, and you're totally working it!!

Yay you!!!

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GABY1948 10/22/2014 4:47PM

    THANK you for being so very specific in the days of Beck. I am nearing the end of my trip and will be home and doing BECK! So far I am with you on following this.

emoticon emoticon emoticon emoticon

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_LINDA 10/22/2014 4:33PM

    Sounds like you shouldn't have given up that ST routine. Its especially important for older women to have regular ST as we lose bone and muscle mass much more quickly at our age. Ten minutes takes no time at all. You can do this, only 2 or 3 times a week is all that is needed. Just walking for exercise indoors can be pretty boring -perhaps you should try some online videos or free workout DVD's from a library to make things more interesting. I like the 10 minute solution ones as they allow you to choose how long or short you feel like working out..
emoticon emoticon

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PAMAPPLE 10/22/2014 4:19PM

    Your blog is very inspirational! Your exercise routine sounds wonderful, and yay for you for not having any sabotaging thoughts... Beck is a great motivational plan to help you follow your chosen diet and exercise.

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CATTUTT 10/22/2014 2:03PM

    You've made me curious about the Beck Diet. I just requested one of the books at the library.

Hope you're having a great Wednesday!

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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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