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Post by bbbearsmom on Feb 28, 2017 1:15:38 GMT
Tuesday, 02/28
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 list tomorrow.
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Post by bbbearsmom on Feb 28, 2017 1:16:21 GMT
I'll so a short version. I lost weight on WW twice and gained it back both times. This time because of my health I knew I had to lose it and keep it off. I identified two problems from before lack of support and my short-circuited thinking. I had the message boards for support and my meetings and found out about Beck on the message boards. Once I read she dealt with our sabotaging thinking I was sold.
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Post by linda72 on Feb 28, 2017 14:20:00 GMT
I was almost at my WW goal when I started reading the Maintenance thread on the old message boards. It was here that I first heard about the Beck book. It sounded like something I should read as I made goal. The book really spoke to me and when I heard this message board reviewed the book, I was so happy to have more information abut maintenance.
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Post by jancanlose2016 on Feb 28, 2017 16:02:04 GMT
I learned about the Beck book and this particular thread when I was not an active participant in the old boards. It was only referred to as the pink book, and I used my librarian skills to figure out what people were talking about. I read it on my own and have a set of index cards that I made for myself at that time. Now I have the book on my Kindle app and can highlight passages that I'd want to review on a quick reading in the future. The notes used to live in my purse but have been relegated to a kitchen drawer now. I'll find them. I'd really prefer to have the lists on my phone and iPad. I'll probably use the notes app as it syncs between both devices unless someone here suggests something more useful. I'm pretty good about tracking my points in the WW app every time I eat, but I don't do any other type of journaling. Again, if I feel a need for journaling I'll probably just use that Notes app. Not so sure about post it notes all over the kitchen and house. I think I'd just see them as unnecessary clutter. And I'm not so sure my husband would be terribly enthused about them either. I'll see what works as we progress.
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Post by bbbearsmom on Feb 28, 2017 18:28:09 GMT
Janet: The book was written before the big explosion of smart phones and things like IPad so I wouldn't worry too much about following the ideas that use paper it is a new world now.
Longer story about my weight: I was thin when I was younger and then about my mid-20's I started to teach myself to overeat. In my first marriage I married into a family of overeaters and picked up their habits and then I got older, had a sit-down job and the rest was history. I also had thyroid problems and meds that "helped" me gain weight but whenever I did WW I could lose the weight. The problem was in keeping it off. I didn't keep up meetings and gave up when life got tough. Also I think my depression was not well treated. But as I said above this time I knew I had to do it.
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Post by surfgirl on Feb 28, 2017 19:10:35 GMT
I would love to know how people do the cards electronically! I have a Notes app on my phone and I have an entry for my Wendie PP points breakdown so I know how many PPs I have each day, but writing out all the stuff on a card, and putting it into my phone, that's a lot of writing!
I ended up here because I got within 5 pounds of goal twice - once on Momentum and once on PP - and then I allowed my international work travel and a lot of work stress to derail my OP eating and I gained back a lot of what I lost. I'm not going to go through this again, for me, third time has to be the charm since it gets harder and harder to lose the older we get. I also always lost the weight and thought I could wing it once I was near goal, that I could guesstimate what I was eating and not track or weight in anymore. Yeah, magical thinking right there folks! That's why I'm here, to learn both from Beck and from those of you who've been at the successfully a lot longer than I have.
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Post by jancanlose2016 on Feb 28, 2017 20:05:13 GMT
A little background about my struggles with weight. I really cannot remember specific years or weights anymore, but I've never been a skinny girl, have been on diets pretty much all my life. I am right now sorting through a lifetime and more of photos. I see myself going up and down, but the fact is, I really wasn't HUGE when I was up, but I was larger than everyone else in high school. I first lost weight in the late 1970’s on WW. I know I got to about 15 pounds less than I am right now. I was definitely thin that week  I don't really remember when the weight crept back, but between pregnancy, 7 years on prednisone for a chronic disease, the stress of having breast cancer, the stress of losing parents, the stress of parenting, the stress of life, etc., etc. I've gone back and forth to WW and up and down with my weight. I think stress, rather than happy celebrations, is my bigger problem area. Not to mention the mindless evening snacking! So now I'm older, wiser, and retired. My joints hurt. Losing weight has helped a good bit with the achy knees and with other health issues. I guess you're never too old to want to be thinner and wear smaller clothes. I raised my WW goal weight to one with which I feel comfortable. I'm not skinny, but I think I'm just fine right now. It has seemed easier this past year to plan, keep myself disciplined, incorporate more activity into my life, and cook healthier meals, because I no longer have a full time job. I hope really focusing on Beck's strategies will help me get truly in control for the rest of my life, because I do not intend to gain and lose again. |
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Post by bbbearsmom on Mar 1, 2017 0:24:20 GMT
Surfgirl: I would just type what you want into your notes app. The phone is always with you so it will be easy for you to read your notes. I'm working on getting myself to type my notes into a Word file.
I do think that Beck does assist us in getting organized for maintenance and helps us change our thinking so we can maintain. For me it is routine, habits, and my mind set. I know I resist the work and the mental discipline needed to be successful and this is where Beck can help. The reviews refresh it in my mind.
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Post by Deleted on Mar 1, 2017 1:00:19 GMT
I have been overweight most of my life.My first diet was WW in my late 20's before online only was even thought about.I lost 80# and made LT.I went thru maintenance and I don't know how long it took but that was the first diet I lost and gained weight.With each diet I always lost well but gained it back and then some.
I don't even remember how I got to my highest weight ever you see in my weight stats.I remember my DH needing to leave for double hernia surgery and the people who were taking us showed up in a van and I was so big I couldn't get up and into the van.I wasn't as embarrassed as I was frustrated with myself b/c I couldn't be with him.He ended up having a stroke his 2nd day in the hospital and since I couldn't go when I found out I cried almost all day.
A few months after he came home I decided to try a new Dr in town.As you can see from my highest weight I was not healthy by any means.My A1C for type 2 diabetes was 7.6.I had high blood pressure and my cholesterol and triglicerides were through the roof.My new Dr told me if I didn't lose weight it could be a matter of life or death.I didn't immediately go back to WW.I tried a different online diet and lost 35# in 3 months.I decided at that time to try WW Online for the first time.I lost another 35# in 3 months.Then I had to have a colonoscopy.I had benign polyps and for some reason it didn't help my IBS-C.It made it worse and I ended up gaining half of that weight back.I joined Curves for the first time and decided I would try WW Online again.That was about 4 1/2 years ago.The first month I lost great on PP.Then each month the WL was less and less and I know that was normal.The 1st year I lost well.The 2nd year it slowed down to where I would lose only every other week for awhile.I don't know what happened but the wl sped up again and I lost most of my weight on PP b/c I had more to lose.WW changes to SP and the 1st 2 weeks I gained on SP.I was frustrated to say the least and thought maybe I would revert to PP but I gave it another chance.It was on SP I made my personal goal.
On the last review I was trying to lose and it seemed to help.Now I am looking forward to going thru it this time to learn how to maintain.I am sure it will help.
Back to the health part of my life.I have been able to get completely off my diabetic and blood pressure meds and am now only taking 1/2 tablet of my high cholesterol med and that's more for a preventative b/c my cholesterol is normal for the 1st time in my adult life.I also never plan to gain this weight back.I have worked too hard to lose it and like surfgirl said the older we get the harder it is to take back off.It's time to break the cycle of losing and gaining for me.
There have been some really good posts today and I appreciate everyone's honesty.
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Post by bwas wwmbr on Mar 1, 2017 5:09:50 GMT
In response to the question about electronic response cards, something that can be used on your personal devices. I was feeling the same way, and wanted something that would be readily available and at my fingertips. I have horrible handwriting so I really wanted to either type out labels for cards or find some type of electronic index cards.
I found two sites, quizlet.com and cram.com. Both sites have android apps available for response cards. These are shared sites so someone has already added response cards for the Beck Diet Solution, so no typing required. :-) But if you want to you can make your own you can with both of these apps.
Both Quizlet and Cram have several modes, flashcards, tests, games, etc.
I have saved the Beck Diet Solution response cards in my favorites on the app Quizlet solution.
Very handy on your phone. I have both loaded and will decide which I like better as I go.
You can use the online site or the app, very flexible.
check it out, this may be just what you are looking for.
thanks for listening
bwas
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Post by doordie50 on Mar 1, 2017 12:36:47 GMT
I lost 50 lbs in 9 months when I first joined WW back in 2011. While I was high on myself and my accomplishment, I knew NOTHING about maintenance. I then became my mother's caregiver after she was diagnosed with an incurable cancer and my eating habits changed. I didn't have the skill set to cope. By the time I resurfaced to breathe, I had regained half my weight. Fast forward I got back on plan and started coming to the boards.
After getting to know Judy on one of her old threads, she suggested I start looking at some of the maintenance threads. She recommended that I as got closer to goal again, that I join a maintenance group which made a big difference. She also invited me to join in with the Beck review. Beck really pulled it all together and gave me the additional tools I needed to stay the course long haul.
bwas wwmbr -Thanks for sharing the app info for electronic response cards.
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I don't really remember when the weight crept back, but between pregnancy, 7 years on prednisone for a chronic disease, the stress of having breast cancer, the stress of losing parents, the stress of parenting, the stress of life, etc., etc. I've gone back and forth to WW and up and down with my weight. I think stress, rather than happy celebrations, is my bigger problem area. Not to mention the mindless evening snacking!
