SLENDERELLA61   164,964
150,000-199,999 SparkPoints
SLENDERELLA61's Recent Blog Entries

Beck Progress Report and Resistance Technique 7

Monday, December 22, 2014

Good Beck day yesterday! Seven days in a row I checked off every box needed to move on to Stage 2:

1. I motivated myself by reading a) My Advantages Deck and b) My Response Cards. (check)
2. I weighed myself just once. Weight Change (this morning): 131.6/no change from yesterday. Down 1.4 over the past week.
3. I ate everything slowly, while sitting down, enjoying every bite. (check - very small slips, like standing to get the kids something before I finish swallowing)
4. I gave myself credit throughout the day for every positive eating behavior. (I check off each item on my food list and then star each meal and snack. Not sure I caught EVERY good move, but I did enough!)
5. I got moving by doing a) spontaneous exercise and 2) planned exercise. (Good spontaneous play with the kids every one of the last 7 days. Recovering from minor surgery and my planned exercise has been limited, but will get back on it!)
6. I identified hunger vs. non-hunger every time I wanted to eat. (Check - definitely the majority of the time)
I tolerated hunger and non-hunger without eating. (Check)
I recognized that fullness sets in 20 minutes after a meal. (Check)
I stopped eating when my food was gone. (Check)
I calmed down before I ate. (Didn't need to.)
7. I filled in my Food Plan Chart. (Check)
8. I followed my plan precisely. (Not quite an A+, but an A-.)
9. I got back on track. (Not needed.)
I used my Cheat Sheet. (Not needed.)
10. I contacted my Diet Buddy. (Bless her - she reads my blogs and comments. I send SparkMail if I forget to include my daily weight or something else I should report.)

So even though I've qualified to move on, I've decided to do it slowly and spend a day on each of the resistance techniques. So I have 4 more of those and Success Skill 9. In 5 days I'll start Stage 2. I've looked ahead and I see that learning how to do her food plan is going to take some study. I did the math to compute my calorie range and it came out to 1453.97 calories per day - thank heavens for calculators - but you are to round off. Her lowest calorie level is 1600 per day, so I'm debating whether I should adjust her program down 100 calories (1500) or go with her lowest level. My SparkPeople level is 1250-1550 plus exercise. Her program includes half hour per day of exercise, so they aren't that far off. I've got 5 days to decide.

Yesterday I focused on Resistance Technique 7: Meditate, pray or relax. Beck gives you two breathing techniques and I tried them both. I did them morning and evening just to practice. I wasn't having any problem sticking to my plan. But after my evening snack I was still feeling hungry or at least still wanted to eat. I often have justified eating (okay - overeating) because I think I can't sleep hungry. Hunger is not an emergency. Hunger will come and go. I did the breathing technique after snack and it helped. The one I preferred is, "Take 10 deep, s-l-o-w breaths in through your nose and out through your mouth. Concentrate on your breathing. If you start to think about food, gently bring your attention back to your breathing." I slept well with no additional food.

Today's technique is number 8: Read your Advantages Deck. I'll do it!

  Member Comments About This Blog Post:

WATERMELLEN 12/22/2014 5:24PM

    Really like your thorough check list -- you are acing this.

And: the Resistance Technique number 7 resonates with me too: lying in bed thinking "I'm still hungry" and "I can't sleep I'm so hungry" and . .. . yeah. Some breathing exercises would help!! And obviously did for you!!

Her LOWEST calorie level is 1600 a day? Yikes!! I would gain weight on 1600 a day, absolutely -- . Have to think about this one!

Report Inappropriate Comment
JANEWATKINS 12/22/2014 11:25AM

You are a miracle lady.
I'm a Beck drop-out.

Thanks for the Goodies, the encouragement, the notes and the Beck support. I need to start over again with the program . . . I'm working on my inner demon right now. (BTW, she is begging for Ben and Jerry's.) (I won't let her have it.) (Well, may just one bite?) (No!)

Report Inappropriate Comment
BARBARAJ73 12/22/2014 11:24AM


Report Inappropriate Comment
LIVE2RUN4LIFE 12/22/2014 10:40AM

    If you trust her enough to follow her weight loss / maintenance advice / method, why would you ignore her calorie recommendation?

Report Inappropriate Comment
GABY1948 12/22/2014 10:10AM

    WAY TO GO, Marsha! Another keeper blog for me! You just never stop inspiring me to keep doing, doing, doing.

I am excited about this book you are on too! But not so excited I will rush the process I'm on. This is the most amazing process to me...I don't believe it could EVER NOT work and with you showing us at each step! GREAT! And I forgot that you have two little ones there vying for you time too....that's hard on the are AWESOME!

Well DONE! and emoticon

Report Inappropriate Comment
KRISKECK 12/22/2014 9:43AM

    Now you have me looking forward to the green Beck book. Different approach will be interesting.

I would have to exercise 2 hours a day to lose weight on 1600 calories/day. Wow.

Keep on Sparking!

Report Inappropriate Comment
NATPLUMMER 12/22/2014 9:38AM


Report Inappropriate Comment
MSLZZY 12/22/2014 9:32AM

    Got to get started by with my schedule, I think I will need to wait until after Christmas. Way too many distractions and this is something I really want
to focus on. Glad it is working so well for you.

Report Inappropriate Comment
SANDICANE 12/22/2014 9:07AM

    How nice! You're re-Becking and lost 1.4 lbs in a week! My goodness...isn't that lovely.

And that resistance muscle...yep, strengthening that one is excellent.

So cheers to you and to a wonderful Monday Before Christmas!

Report Inappropriate Comment
MOVING_ARLENE 12/22/2014 8:12AM

    Good for you on your accomplishments! Your blogs give me such inspiration - love waking up to them!!

Report Inappropriate Comment

Beck Resistance Technique 6: Drink Water or a Low Calorie Beverage

Sunday, December 21, 2014

Beck says that water doesn't have any magical weight-loss power, but if you are thirsty and not hungry, it can ward off an urge to eat unplanned food.

Actually, I think water might be more important to my weight loss success than Beck's statement suggests. I notice a lot less hunger, or what I perceive as hunger, when I'm drinking plenty of water. Eight glasses is no problem for me except during cold weather. When it is cold I have to remind myself to drink water.

Also, hot drinks - tea and coffee - really help me. When I did that Beck hunger tolerance exercise I found myself over and over again reaching for a cup to microwave the water for a hot drink before I'd remind myself that I was suppose to experience the hunger. I wasn't reaching for food, I was reaching mostly for tea. In the evening if my hubby says he's not hungry and wants supper an hour later than usual, I drink a hot drink. It takes away my urge to eat right then.

Unfortunately, I usually add artificial sweetener to my coffee and tea. I have weaned myself from it several times. I can drink it straight, I just don't like it. Any time I'm not working on a goal to reduce my artificial sweetener I find myself going back to it. I don't have to have milk in it, but I like milk. Recently I been enjoying the 30 calories for 8 ounces almond milk. It has plenty of calcium, but not much protein. My mother is far from a model of good eating; she has been overweight or obese most of her life. But she does drink straight black coffee all day long. Wish I could develop a taste for it. I also heard an interview of a model recently who said her drink of choice is hot water with lemon. That sounds kind of good and it wouldn't stain your teeth either. I'm going to try it. I've got a big supply of grapefruit. Wonder if hot water with grapefruit would be satisfying?

Very good Beck day yesterday. I ate mindfully, slowly enjoying my food sitting down. I did not eat one thing that was not my plan. I didn't quite eat everything that was on the plan, but that was okay. I did not use water specifically to avoid unplanned eating yesterday, but I have been using this technique for a long time. I had only fleeting thoughts of eating off plan that had dissipated before I really even had to counter them. When I saw that my husband had left chocolate candy in the car, I just laughed at it! I entered my food in SparkPeople and had met my goals for carbs, fat, protein, fiber, calcium, and was 20 calories under. My weight this morning was -- ta da -- 131.6, the lowest it has been in several months. And I expect to start Beck's food plan in 6 more days, aiming for a new center weight of 129.

  Member Comments About This Blog Post:

NATPLUMMER 12/21/2014 4:52PM


Report Inappropriate Comment
SANDICANE 12/21/2014 2:54PM

    Ok, I'm going to share my new "go to" drink with you. Green tea, a touch of lemon juice, generous amount of powdered ginger and a shake or 2 of cinnemon. No the flavour combinations and I feel like I've really allowed myself to have a treat! See what you think.

Report Inappropriate Comment
LIVE2RUN4LIFE 12/21/2014 2:39PM

    I sweeten my tea with Stevia -- 0 calorie but not artificial. Depending on just how much citrus you add to your water, the acid can be hard on the enamel of your teeth. Small amounts probably aren't a problem. But you might want to ask your dentist if you plan on putting it into most of your beverages.

Report Inappropriate Comment
AQUAGIRL08 12/21/2014 11:36AM

    Please let me know how hot water with grapefruit tastes. It sounds like the Beck book is really helping you. Way to go!

Report Inappropriate Comment
WATERMELLEN 12/21/2014 11:19AM

    All my water is taken with caffeine -- in the form of black coffee! I like the flavoured Keurig with Splenda (which I delude myself is "better" for me than aspartame . . . ) but enjoy unflavoured black coffee without sweetener.

Lots of fluids in my soups and salad veggies -- and if I drank more water I'm not sure how I'd get any work done at all!!

You're doing so well with this fresh Beck approach; and leaving chocolate in the car is beyond subversive (would have to be VERY GOOD chocolate to get me, but that would work!!)

Wish I could package up some snow for Gwen -- have you thought about a can of spray snow for her just as a little gesture? Or maybe a snow globe??

Report Inappropriate Comment
SPINNINGJW 12/21/2014 11:14AM

    I think hot water with grapefruit sounds amazing. When I am out and don't really want a diet pop, I will often order a soda water with a wedge of lime. If they don't have lime, I will have lemon, but I LIKE the lime better. You could always buy a few different citrus fruits to have in your hot water, and give it a try - find what YOU like best.

Report Inappropriate Comment
_LINDA 12/21/2014 9:40AM

    So many people don't realize their hunger is really thirst. Drinking water was and never has been a problem for me. Right from the start I always drank it, since my 20's when first educated about how important it was to have it, for flushing your system, aiding metabolism and keeping your skin soft -I have always been complimented on how nice my skin looks. Its absolutely the best thirst quencher. Flavored anything doesn't appeal to me. You might have something there though, trying grapefruit, could be the start of a new trend!
Way to work it getting the weight down! Looks like this renewal of Beck is going to help you get to that long desired '2' number, and stay there!

Report Inappropriate Comment
HARROWJET 12/21/2014 9:18AM

    My first drink in the morning is hot water with lemon. emoticon

Report Inappropriate Comment
SWEDE_SU 12/21/2014 8:39AM

    you are doing great! another possibility for hot drinks is vegetable broth - i've found that it really takes the edge off (and i like it with a kick of sambal olek in it). good summary of this latest take on beck, thank you!

Report Inappropriate Comment
KANOE10 12/21/2014 8:36AM

    You are doing very well. That is a great new weight. I also microwave water and like it hot. That was a very nice summary o fBeck.

Report Inappropriate Comment
MSLZZY 12/21/2014 8:14AM


Report Inappropriate Comment
ICEWYNDE 12/21/2014 8:10AM

    Thanks for reporting on your progress Slenderella! These blogs are very interesting and great reminders for all of us for minfullness when it comes to food.

Report Inappropriate Comment
ONEKIDSMOM 12/21/2014 8:09AM

    I love days like this report: "I had only fleeting thoughts of eating off plan that had dissipated before I really even had to counter them." emoticon

Those days are like a gift! emoticon

May today be as good. emoticon

Report Inappropriate Comment
GABY1948 12/21/2014 8:08AM

    You do so well with your maintenance that it always takes me by surprise when you say something that really does give you a problem. We really are all human. I believe that a good portion of my life I was eating because of thirst instead of water. It was when I came to spark that I learned this concept and now I am NEVER without a bottle of water. On my walks, in a vehicle going shopping or whatever. It still amazes me that what I THOUGHT was hunger was actually thirst and usually for water. And it took Beck for me to actually FEEL "hunger" (REAL hunger).
Now Spark is alive with Becksters, both past and present and re-doers. I LOVE it and there are as many excellent bloggers on it as Beck, herself, was at writing the books.
emoticon emoticon

Report Inappropriate Comment

Beck Resistance Technique 5: Read all Your Response Cards and Make Some New Ones

Saturday, December 20, 2014

In case you haven't been following my blogs, I'm Marsha. I'm about 80 pounds below my all time high and 50 below my 12-01-2008 weight. I'm in my 5th year of maintenance after more than 5 decades of obesity/overweight. For 2015 I want to reduce the center weight of my goal weight range by 3 pounds, which as of this morning means I need to lose 3.6 pounds. And I want to do that in the healthiest way possible and settle into a confident, healthy way to live, with little weight fluctuation. Right now I'm dealing with a health challenge causing sore feet and limiting my ability to run, so it means that controlling my eating is even more crucial than during half marathon training.

To that end, I'm following The Complete Beck Diet for Life. Previously I worked the Beck Diet Solution by Judith S. Beck, Ph.D. and found it helpful. Right now I'm on page 100 and have found this book even more helpful, and exactly what I need at this point of my life, when I'm hoping to gain the control over food that I've wanted since I was a teen. (Yes, I lost a lot of weight rarely absolutely sticking to my food plan.)

I'm at Stage One, resistance technique 5: Read all your Response Cards -- including these additional cards. Beck doesn't say it, but I'm thinking that the order of the techniques she listed is a good way to approach a desire for unplanned eating. In other words, when I have a thought to eat off plan, my first response is "NO CHOICE." I find that one very powerful. Often just "NO" is enough. I can remind myself I have already made my choices and making my choices ahead of time is much more effective. Yesterday I used that technique at least 4 times. Yesterday I did not use, "Oh, well", refuting I don't care, or quelling the adolescent rebellion, but all these techniques have their place.

Yesterday I did read my response cards extra times and I made the 8 new ones she suggests. The only time my desire to eat off plan was more than fleeting was when Gwen wanted a yogurt at 10 am. She got out a vanilla one for her and an unsweetened Greek yogurt for me. I almost peeled back the lid. I was thinking this is better than the snack I planned and Gwen wants me to eat with her. Yes, it is okay to disappoint people, but a 4 year old? Then I called my excuse, and thanked Gwen for getting it, but explained I was eating to my plan and did. Gwen didn't mind a bit. The new cards:

"If I'm not supposed to eat something, I will remind myself, Just because I feel like eating doesn't mean I should -- There's no emergency --- I'll be so glad in a few minutes if I don't give in."

"Successful dieters and maintainers stay successful because they don't eat whatever they want, whenever they want it. They stick to their plans."

"Every time I resist eating something I'm not supposed to have, I strengthen my resistance muscle -- which will make it easier and easier and easier to resist in the future."

"Every time I eat something I'm not supposed to eat, I strengthen my giving-in muscle --- which makes it more likely that I'll give in the next time --- and the next --- and the next."

"If I eat this unplanned food, I'll get momentary pleasure, but then I'll definitely feel bad afterward. It's not worth it."

"Either I deprive myself of eating this food today or it's highly likely that I will deprive myself forever of all the advantages of losing [and maintaining] weight."

"If I want to lose excess with forever, I need to stick to my plan --- no ifs, ands or buts."

"I can always plan to eat this food tomorrow."

Yesterday was a good Beck day, eating everything slowly and sitting down, following my plan. My weight yesterday was 132.2 and today 132.6. Oh, well. Weight fluctuates.

Today's Resistance Technique is 6: Drink water or a low-calorie beverage if you're thirsty. I'll let you know how it goes.

  Member Comments About This Blog Post:

SANDICANE 12/20/2014 11:17PM

    Yes, the resistance muscle. I'm sure yours is like iron, and mine is getting better. Onward we go....

Report Inappropriate Comment
SUSAN-FIT-N-FAB 12/20/2014 10:15PM

    emoticon emoticon

Report Inappropriate Comment
HARROWJET 12/20/2014 9:01PM


Report Inappropriate Comment
AQUAGIRL08 12/20/2014 6:25PM

    Great blog, Marsha! You do a good job of analyzing and sharing!! Thanks!

Report Inappropriate Comment
ONEKIDSMOM 12/20/2014 12:17PM

    Great job, and like the others I commend the re-intro. There are always "new readers" coming in on the middle of the movie! And it reinforces it for ourselves, too... who we are, where we came from, how far we have come, and our commitment to keep living healthy for as long as we're granted the grace to do so... doing OUR part.

Love your new cards, and I'm finding the program so helpful, too... and I'm just on the first book! It addresses an area the ordinary "diets" and weight loss programs just do not... those inches between the ears!

emoticon and emoticon

Report Inappropriate Comment
NATPLUMMER 12/20/2014 12:17PM


Report Inappropriate Comment
SWEDE_SU 12/20/2014 11:37AM

    i agree - there should be a like button for comments, or a smile button - love watermellen's comment, and just want to second what kriskeck said!

Report Inappropriate Comment
LIVE2RUN4LIFE 12/20/2014 10:51AM

    Walking or running a mile burns fairly close to the same number of calories. It just takes longer if you are walking. So you shouldn't tell yourself that calorie restriction is your only option, especially given the additional health benefits of exercise over reducing your nutrition. Because calorie restriction is a form of nutrition reduction too.

Comment edited on: 12/20/2014 10:53:24 AM

Report Inappropriate Comment
KRISKECK 12/20/2014 10:31AM

    haha Sparks needs to add a "Like" for comments, WATERMELLEN made me laugh.

Your cards are excellent, and I may borrow some. It IS a struggle to stay on plan and it is important to remind myself that there are REASONS for doing this, it's not just a meaningless exercise.

Because especially when I begin to have some success, I begin to loosen up and think it's ok to deviate. But it's not. It is about building habits, as much as it is about the food I put in my mouth, Thanks for reminding me that even you, Marsha, a successful maintainer for 5 years, need to keep on getting back to basics. It is actually comforting for me in a way. Seeing you, I say to myself, ok, that's the way it is, and that's the way it's going to be going forward, if I want to be successful. I can do that.

I've been great at losing weight in the past but terrible at maintaining, which is exactly why I joined the Maintenance group. To learn. And I have, so much! Thank you!

Report Inappropriate Comment
WATERMELLEN 12/20/2014 9:52AM

    Really like your recap today of "who you are and why you're doing what you're doing".

Really like your Gwen anecdote and calling yourself on "not disappointing a 4 year old": she didn't care, she wasn't "food pushing" and most of the time food pushers don't really care either . . . Good call.

Really like your analysis that the sequence of the techniques matters: with NO CHOICE or even just NO first and foremost.

Really like your new cards. Including the acknowledgement that you can't eat whatever you want whenever you want (me neither!!). Including the recognition that you can deprive yourself of "this" food here and now, or deprive yourself of the benefits of maintaining weight loss (me too!!)

Only one suggested correction . . . are you missing a "t" in the phrase, "no ifs, ands or buts." ?? Cause if you continue to be successful, "butt" won't be a problem, ever!!


Report Inappropriate Comment
GABY1948 12/20/2014 9:10AM

    What a GREAT introduction paragraph! And you are SUCH an inspiration, I hope many more people start following your blogs!

I also can't wait to get to this book you are working on next since it is helping you so much!

You are doing an AWESOME job, Marsha! And as I said, on of the great inspirations on Spark or anywhere!

emoticon emoticon

Report Inappropriate Comment
SWEDE_SU 12/20/2014 8:58AM

    you are doing so amazingly well with planning and sticking to plan. i still find planning a struggle - it takes TIME! but then i read what you have written here, and it reminds me of just why it is so important. these are skills we need to develop, keeping the big picture in mind. thanks for painting that big picture so clearly! you are doing a terrific job!

Report Inappropriate Comment
HOTPINKCAMARO49 12/20/2014 8:55AM

  emoticon emoticon emoticon emoticon

Report Inappropriate Comment
ELRIDDICK 12/20/2014 8:55AM

  Thanks for sharing

Report Inappropriate Comment

Beck Resistance Technique 4: Quell your "Adolescent Rebellion"

Friday, December 19, 2014

New Beck card:

"I don't want to" is just my adolescent rebellion talking. I'm not going to pay attention to it."

Beck says it is wonderful to have childlike part that is lighthearted and free. But it is terrible if it keeps the adult from achieving an important goal or deprives you from the benefits of losing weight.

Yesterday I looked for this rebellious attitude in me, but didn't find it. I have had it, though, so will be on the lookout as I go forward. Yesterday, I almost took a bite of Gwen's yogurt, but "NO" popped in my head. I didn't even get to "NO CHOICE" I'd already stopped. As I fixed my supper I considered preparing a beet that I'd just brought home from the produce stand. I told myself that it is not on my food plan today, I'll just have it tomorrow.

I ate slowly. Only sitting down. Ate to my plan except that I skipped 2 items from my last snack as I wasn't that hungry. I call it a good day! I'll be ready to go on to Stage 2 pretty soon. Today my weight was 132.2 which is still .4 over my lowest weigh in of the month. Today's resistance technique is to read all your Response cards with 8 new cards to make.

  Member Comments About This Blog Post:

_LINDA 12/20/2014 12:21AM

    No rebellious child in you, nope a mature, responsible child that plays nicely :-)
You are amazing!

Report Inappropriate Comment
AQUAGIRL08 12/19/2014 7:22PM

    What a great day!

Report Inappropriate Comment
WATERMELLEN 12/19/2014 6:36PM

    Great blog, Marsha -- basically I "never wanna" and I do anticipate that rebellious teenager (my inner brat) will be requiring my firm instructions to "just do it anyhow" fairly regularly.

I like Barb's comment too because I don't wanna shut down my rebellious teenager entirely either -- she's a source of valuable motivation indeed in so many areas of my life, such as questioning and refusing to be acquiescent and compliant and . . . just general persistence (aka stubbornness). Gotta keep her satisfied in other ways -- and I do , I do (the silly fashionista thing is just one method!!)

Report Inappropriate Comment
CRACKERS4554 12/19/2014 6:27PM

    Beck is good! Today my child said I deserve a little debbie and more just because i have to have a root canal! Left the dentist and headed over to pick up wings for dinner. Smelled good driving home and wanted to eat right out of the box, but waited until I as able to place 2 on a plate. Wow I so enjoyed this snack!

Report Inappropriate Comment
MOVING_ARLENE 12/19/2014 6:01PM

    My child hasn't been showing up as in "I don't want to", but I will make the card cause I know she will. Thanks

Report Inappropriate Comment
NATPLUMMER 12/19/2014 11:02AM

    That's a great day!!

Report Inappropriate Comment
MSLZZY 12/19/2014 9:20AM

    Doing it right without a conscious thought. A very good habit. Spark on!

Report Inappropriate Comment
HARROWJET 12/19/2014 8:12AM

    It sounds like you are paying attention to what you are learning. emoticon

Report Inappropriate Comment
GABY1948 12/19/2014 7:46AM

    I loved this....I always make new cards when I see others making good ones....I'm going to this one!

GOOD JOB on the beet. And I have done the same thing....I walked into the computer room with a hunk of lettuce from lunch one day and sat down with it halfway to my mouth and was sitting down with it there. I JUMPED straight up telling John, "LOOK! What I almost did! I wasn't even thinking!" and took it out and got rid of it. Doesn't happen often, thank goodness!

Your weight has been like mine just "overing"!
Have a GREAT FRiday, Marsha!

Report Inappropriate Comment
ONEKIDSMOM 12/19/2014 7:32AM

    emoticon The thing about that rebellious teenager in all of us is to plan ahead for when she shows up. I think. Based on past experience. Usually when she DOES show up for ME, it's because I've been failing to reward her in non-food ways...

Reward, be it those "giving credit" bits or something a little more substantial (for me, scented candles, a new tune downloaded... new gel pens)... seems to help a LOT in keeping my inner teen content. She's a powerhouse of motivation as long as she gets a voice and is respected!


Report Inappropriate Comment
SANDICANE 12/19/2014 7:30AM

    My child is fun, but I'm liking the choices my adult is making lately! Yep, Beck is good!

Report Inappropriate Comment

Resistance Technique 3: Disputing the I Don't Care Voice

Thursday, December 18, 2014

Yesterday I worked on Beck's resistance technique 3, disputing your "I don't care" voice. She said it is a tricky one because in the moment of temptation it is probably true because when you are fixated on food it crowds out your voice of reason. She suggests a card I have been reading twice a day for some time now:

"It is true that I don't care at this very moment. But if I eat this unplanned food, I am going to care quite a lot in just a few minutes. I know I will feel really bad if I give in, but I will feel terrific if I resist. I need to do something else."

At first this technique didn't resonate with me. I care. I care deeply. I care that I don't gain back my 80 pounds with every fiber of my being. But I do have an "I don't care" voice. It's "I don't care if I gain back 3 pounds, I can lose it again." Well, I'm disputing that voice. I want less fluctuation. I want to be in control of my eating all the time. I want to be master of every bite I eat, eating for healthy and long term happiness, not momentary pleasure.

Yesterday I'm giving myself credit for sticking to my plan, although I skipped snack 2. Breakfast, lunch, dinner and 2 snacks I ate per plan. I simply was too busy mid-afternoon to eat. I also suspect I planned too much food yesterday. I weighed 133.0 this morning, up .4 of a pound. Still I'm counting 4 days down toward the 7 required of compliance before I go on to Stage 2.

Foot note: (pun intended) Foot is very sore, but I'm going dancing with hubby and will try.

  Member Comments About This Blog Post:

WATERMELLEN 12/18/2014 8:56PM

    Great analysis: the "I don't care if I gain back 3 pounds, I can lose it again." voice is one I've heard in my head too. Of course I don't want to be 230 pounds again, but it's easy for me to forget that those pounds went on one at a time . . . and are too easily ignored until I reach the point that it's difficult to shake 'em. Like you I want less fluctuation and I'm trying to figure out what "reasonable" fluctuation is. Curiously, Beck herself says it's 3 pounds . . . I really feel 3 pounds.

Report Inappropriate Comment
FROSTY99 12/18/2014 8:16PM


Report Inappropriate Comment
ONEKIDSMOM 12/18/2014 7:28PM

    I have one of those voices, too... but in the end, the I care deeply voice has won out long-term! If I go back to when I was 38 and started WW at work, and count in full years from then 'til now: 24 years.

Of those 24 years, I was "working on" the weight issues more often than not. Had a couple of really, really bad years in between, but I had discovered at that point how much I care... just took me a couple of decades to get it all figured out! And to fight back the couple of really, really bad years that caused all kinds of consequences.

So now? The temporary "I don't care"... gets beaten back a LOT more quickly... because I have "NO CHOICE". I have already chosen! As have you.


Report Inappropriate Comment
NATPLUMMER 12/18/2014 10:38AM


Report Inappropriate Comment
MOVING_ARLENE 12/18/2014 10:35AM

    I'm making that card right now too. I will need it on Christmas when I go to my dd's and the grandkids say -- 'Try this grandma, it is soooo good'. I plan to tell them ahead of time not to do that - they're old enough now to understand.

In prior years, I tried to hide what they wanted me to try but once they saw what I was doing, they kept an eye on me!!! Little devils!

Good job and am so glad I'm learning from you -- awesome woman!!!!!

Report Inappropriate Comment
BARBARAJ73 12/18/2014 9:42AM

    Great blog and I'm making that card right now!! The ying and the yang inside my head. Thank you for sharing these Beck tips. emoticon

Report Inappropriate Comment
AQUAGIRL08 12/18/2014 9:26AM

    The I don't care voice sure is a tricky one! How about, I don't care to have this food interrupting my health? I know that if I crave a food and have it in the house, like all addictive items, the food will take a magnified importance. I usually don't even keep those items is the house for that reason. If I want ice cream, we go out and purchase a single serving. If I hear myself saying I don't care if it isn't on my plan, I am going to eat it anyhow, that is when I should have a list of substitute foods that I can have instead. I like your idea of putting the food on your plan for tomorrow. Usually when tomorrow rolls around, you won't even want it.

Report Inappropriate Comment
SANDICANE 12/18/2014 7:47AM

    Yah, I don't have that voice either...'cause I DO care! I've got no weight loss left in me...I'm pooped and Beck came along at just the right time. There is a little "it will be ok" devil sitting on my shoulder though...sometimes I can listen to him, sometimes not.

I'm loving reading your blogs as you work your way through this different version of Beck...onward we go!

Report Inappropriate Comment
GABY1948 12/18/2014 7:15AM

    I LOVE this blog! PERFECT timing! It actually made me feel better when you said, " a card I have been reading twice a day for some time now" and every once in a while I need to realize that all my "perfect heroes" here on spark, have "things to deal with" too! I just checked in with how my night was last this is funny to me!

I LOVE your honesty and so many similarities I see in you and me and so many others!

SO glad your foot is well enough to dance and praying it keeps on improving to perfection!

Have a GREAT day and dance your sox off! emoticon

Report Inappropriate Comment

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 Last Page