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Post by bbbearsmom on Jun 29, 2019 23:01:57 GMT
Sunday, 06/29
BBR Chapter 4
How to use the Beck Diet Solution
In Beck’s 42-day (6 weeks) program the actual dieting doesn’t start for two weeks. If you aren’t currently dieting or maintaining I suggest you go ahead and wait to start the actual dieting. Those of us who are currently managing our weight can continue doing what we are doing with our food plan but we also need to do the tasks in the first two weeks. The two week wait teaches you skills you need to be successful.
Beck says you need 3 X 5 cards, sticky notes, and a bound notebook. You use the index cards to write up “helpful response cards,” which list your sabotaging thoughts and you helpful responses to counter them. This can be done electronically on your computer, IPhone, or IPad… The sticky notes are for reminders you will leave all over your house (strategic places). The notebook is used for journaling and this probably can also be done electronically.
Will anyone that does their cards and/or journaling electronically please share how they do it.
How about we share how we ended up here?
Reminder: We share our advantages of losing weight list tomorrow.
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Post by bbbearsmom on Jun 29, 2019 23:02:40 GMT
When I was young I was thin but as I went through my 20's and especially once I got around 30 I gained weight. Part of that was marrying into a family of eaters, picked up their habits, and getting a sit down job. I lost weight on WW in 1991/1992 and then in 1996 again. Both times I gained the weight back and more. I was on the edge of being diagnosed diabetic in 2006 when I joined Weight Watchers for the third time. This time I knew I had to keep it off. To help with that I built a support network and do these book reviews. These book reviews helps me get a handle on my thoughts that lead me astray.
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Post by surfgirl on Jun 30, 2019 1:22:55 GMT
Years of creeping weight combined with the fact that I can carry more weight and not look 'heavy' added up over time. My family is a family of foodies, we're always eating, talking about eating, cooking for each other, etc. Anyway, tried WW once many years ago and lost 11 pounds and thought 'that's it, I'm done dieting, I'm successful now and can handle it on my own'. We all know how that turns out! Did WW twice and lost 40 and 30 pounds respectively, but each time, I eventually stopped tracking and allowed snacking to creep back in. That's my downfall, mindless snacking. So now this is the third and final time I'm doing this...this time it's got to be for good, for a lot of reasons.
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Post by cathygeha on Jun 30, 2019 5:34:49 GMT
I lost all of my saved notes in an app named color note when my phone crashed and I purchased a new phone. I will rebuild the information...wonder if I saved it anyplace else? I would use the "notes" in different colors to write information into and could look at it on the phone. I think the cards and notebook might be a good idea. I am not sure I have any note cards any more...or sticky notes...need to look.
* In elementary school I was think * Puberty hit and I became more "womanly" and put on weight * I weighed about 140 in high school and in the age of Twiggy felt "fat"
* One summer in HS I worked a two week VBS and walked from home to church and back round trip (not far) a few times a day and lost some weight * In college I met a guy that I "liked" and ended up eating one meal a day (at his behest) and lost down to 125 - mom and dad didn't like him so he was soon gone and the weight was back
* I weighed 145 on my wedding day * I weighed 165 after delivering my first child * I weighed more like 176 after the second child
* I joined WW in 1984 after evacuation from Lebanon and dropped perhaps 30 pounds to read goal weight of 135 * I moved to Virginia and then Jordan - weight began to return * I moved to Saudi Arabia and I ballooned * In 1994 we returned to Lebanon (I was going to lose the weight) started teaching and was miserable eating candy bars more than once a day * Quit the job and started counting points in 1998/9 and got down to 145 again and maintained about two year * Weight returned and I have not lost it since...did lose 30 at one time but then daughter brought THREE BOXES of chocolate bars from the USA and...the weight returned.
I know why I gain and I know how to lose. I seem to maintain a couple of years then lose focus. I am here because I prefer being lighter on my feet and more bendy in the middle and I won't give up on finding that perfect way to live and eat that will find me at my perfect weight for the rest of my life. A way that I can actually live with 24/7.
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Post by lani on Jun 30, 2019 14:45:20 GMT
I never had a weight problem until I first moved away from home at 18 and felt lost and basically ate crap (candy, potato chips) for a year and a half. My highest weight was 165. I joined WW and got back to a normal weight fairly quickly.
I have a good metabolism which is a blessing and a curse: it allows me to indulge in unhealthy eating habits without immediate consequences. In 1996 I developed ulcerative colitis which resulted in a 20 or 30 lb. loss. Had to go on steroids resulting in a 40 lb. gain. The colitis is under control, I am off medication for it, and my weight is where I want it. I credit these reviews which have enabled me to eat healthy often enough to control my symptoms and reduce stress-eating. The CBT techniques have greatly helped in other areas of my life too.
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Post by bbbearsmom on Jun 30, 2019 16:52:47 GMT
lani, I have a friend who just this week was diagnosed with ulcerative colitis. What recommendations would you give her in handling it? Right now she is on steroids and an anti-biotic.
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Post by lani on Jun 30, 2019 19:43:29 GMT
bbbearsmom, it was 20+ years before I got a handle on UC. Right now she just needs to follow her doctor's instructions. She will recover (hopefully) with the steroid treatment, then you have to wean slowly off them. There will be some kind of maintenance medication, in my case a different class of steroids (Asacol or Lialda) that work only in the intestinal tract avoiding the system-wide side effects of the first line steroid treatment - prednisone. She should eat whatever she can tolerate and work on modifying her diet at a later time. There is an organization CCFA (? - It's been a long time since I used them) that has a lot of good information and support.
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Post by bbbearsmom on Jun 30, 2019 23:20:44 GMT
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Post by hpeterson1951 on Jul 1, 2019 1:41:17 GMT
I was a typical weight growing up but my entire family was morbidly obese. My mother convinced me I was heavy
Mother used to point out my small belly and tell me to "tuck it in or you'll look like me". She used to stretch my shirts while I was wearing them so they would not "touch my skin because that shows your fat".
Gain some weight in college and even more after getting married and teaching special ed- lots of snacks available. Thought I was just destined to be fat
Joined WW about 8 years ago when my father died of complications directly related to Morbid Obesity. It was a horrible death!
I lost about 50 pounds, kept it off for 5 years. Have gained about 15 pounds back.
I would like to change my mindset and really be able to see myself as a "thin person". Even at my thinnest I was just a "fat girl in a smaller body"
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 1, 2019 2:12:42 GMT
I just saw myself in a reflection in the other day. How did I get here? Being lazy in all ways, physically, in the kitchen, and with my emotions. I took the “easy” route. It’s easier to do the things I like on the couch and eat food a corporation concocted and give my brain endorphins instead of dealing with tiny stresses. I baby myself instead of actually taking care of myself. I’m like a spoiled child as opposed to one raised to be a functional adult. I can blame everyone and everything in the world if I want, but as a grown adult, I have all the power to change this or to stay the same.
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Post by wwlurker on Jul 4, 2019 14:40:20 GMT
This one could be a novel for me! Very briefly:
- I first remember my weight being noticed when I was about 9. I was mortified. - I was teased as an overweight child and it really impacted my self-esteem. - My extended family mostly all have weight issues. My mother was always rail thin and existed on coffee and cigarettes. I thought that she was normal and everyone else was fat, including me. She made it seem like she was just "naturally thin" - When I was 14, I went on a 20g of fat per day diet and lost 38 pounds, down to 112 (I'm 5 feet tall). I ran everyday and was very (too) thin. I got lots of compliments and praise, and a few concerned comments. I finally felt like I was worthy and really thought that I had "cured" my issues. - I slowly gained back up to about 150 by the time I graduated high school. - I gained about 10 pounds during my first year of university. I lost 20 pounds that summer, but starting to run again and not eating during the day. - I gained that back gradually over the next two years. I moved in with my now husband and gained a bit more. - In my second year of grad school, I did "Dr. Phil" and lost about 20 pounds. I gained that back within a year. - I continued to gain. I was about 184 after the birth of my first child. I joined WW (Momentum) and lost down to about 150. - By the time I got pregnant with my second child, I was 165. After her birth, I re-joined WW (PP now) and got down to about 170, but couldn't keep it off. - By the time I got pregnant with my third child, I was just shy of 200. - In 2016/17, I had a health scare and decided to try again. I joined a local weight loss program and lost about 15 pounds, down to 190. - from mid-2017 to now, I gained gradually up to 225 at the highest. I flirted with intuitive eating and health at any size and did a lot of work on my relationship with food. I very recently have started to follow Momentum, although I do it loosely and give myself lots of extra points. I'm down about 8 pounds in the past couple of weeks. I want to see where this goes.
I have very mixed feelings about intentionally losing weight and diet culture. Part of me thinks that I should work on self-acceptance and healthy behaviours and let my weight fall where it may. Another part of me thinks that, although that's a good idea in theory, I need to get some of this weight off, so that's why I'm trying again.
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Post by lani on Jul 4, 2019 16:03:26 GMT
wwlurker , this program is all about self-acceptance and healthy behaviors. I think many of us started trying to manage weight as a vanity issue, but have evolved into seeing it as a health priority. We do use appearance in our ARCs as motivators because we need to grab onto anything that will spark the changes, especially during the first go-round. I still have those sorts of bullet points in my ARC, but the most important ones are related to health and emotion/mental well-being. Best wishes to you!
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Post by bbbearsmom on Jul 4, 2019 20:09:16 GMT
wwlurker, To me this about my health. I just passed all my blood work for my yearly physical, when I weighed 210 pounds everything was too high and I was thisclose to being diabetic. The benefits from losing weight are real. You sound like you are still young (I'm 72) and as you age your health can get worse. I like to say all the chickens come home to roost. You have children now you want to be around for them and their children, and you want to be active with them.
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Post by surfgirl on Jul 4, 2019 21:21:50 GMT
I have very mixed feelings about intentionally losing weight and diet culture. Part of me thinks that I should work on self-acceptance and healthy behaviours and let my weight fall where it may. Another part of me thinks that, although that's a good idea in theory, I need to get some of this weight off, so that's why I'm trying again. I ditto bbbearsmom & lani, but I also wanted to address what you said above. I think this newer culture/mindset of "accept your body at any weight' is B.S. because let's be honest, our health numbers are what they are and I know for a fact that my numbers are higher and unhealthy if I weight more. I'm pretty sure the majority of folks who are overweight or obese have numbers that aren't ideal from a medical perspective. I don't want to die early, or from something I could have prevented so I am intentionally losing weight and getting into healthier shape so that I can be healthier and age better, being able to continue doing things I love as I get older. I think it's great that you're here because it's a step towards taking action for achieving better health!
If you think negatively again about 'intentionally losing weight', might I suggest you ask yourself in those moments, 'If I am not intentional about losing weight and getting healthier, how do I expect the weight loss to happen?' To me, being intentional is all about Beck's approach because weight loss doesn't just happen by osmosis. Sure there are many facets to cognitive behavior change, but it's not subliminal nor accidental, it is all intentional, IMO. Considering, trying out, adopting, and maintaining healthier behaviors that in turn help us to lose weight and maintain our weight loss are all intentional behavioral acts that we choose - or do not - choose to adopt, if that makes sense.
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Post by wwlurker on Jul 5, 2019 13:59:45 GMT
surfgirl, it's an interesting perspective. Framing it that way may help - I need to focus on making conscious choices regarding my behaviours which support my health. I'm just still somewhat conflicted and I'm working on that. I am unhappy with my body size for a number of reasons (the lack of easily available nice clothes, the difference in how I'm perceived and treated by others when I am larger, and the fact that I feel less attractive and confident when I'm a larger size are the big ones). But I do think that most of my unhappiness related to my size is more about how larger people are treated and viewed in society than about my size per se. I am also unhappy with some of my behaviours which I do not feel support my health and cause me to have a lack of energy - skipping meals, mindlessly overeating at night, not getting enough sleep, not making sure that my meals are healthy and balanced, the guilt and shame I feel around food, numbing/comforting myself with food. These are the reasons I'm going this round of the BBR.
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