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Post by bbbearsmom on Oct 30, 2019 23:28:53 GMT
Thursday, 10/31
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 your 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 Oct 30, 2019 23:31:03 GMT
I ended up here because as I approached 30 I taught myself to overeat and didn't do anything about it and kept on gaining. I lost weight in '91/'92 with WW, gained it back and lost it again in '97, and then gained it back. Started this time with WW in 2006, got to goal in 2008 and have maintained my weight since then. I work at this everyday and part of my success is the group and doing the reviews of the Beck program.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Oct 31, 2019 0:06:26 GMT
How about we share how we ended up here?
In 1972 I wanted to enlist in the Air Force. My recruiter told me I needed to lose 20 pounds. That's how it started.
After I got into the Air Force, I found they had a weight standard with annual weigh-ins. If you flunked the weigh in, there were disciplinary consequences. I was in the Air Force/Air Force Reserve/Air National Guard for 22 years, and sweated the annual weigh-in every year. That's how it continued.
After I retired from the Air Force and no longer had the annual weigh-in looming over me, my weight ballooned. I knew I ought to care, and joined WW. Since I wouldn't take time to weigh, measure, and track my food, I didn't have much success.
When I finally retired from my civilian post-Air Force job, I knew I had run out of excuses. I got serious and actually followed the program as written. I lost 72 pounds and made goal in 3 years.
After I made goal, I was able to maintain that goal for about 3 years. Then my weight started drifting back up. By now, I'm up about 15 pounds.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Oct 31, 2019 12:50:55 GMT
I think the last time I was thin was Kindergarten? I guess I wasn't big, big until 3rd/4th grade. The good news was, I knew diets didn't work and had tried exactly 1 diet my whole life when I was 23 (the Food Lover's Fat Loss System by Craig Ferguson) which lasted a grand total of three weeks - a very stupid diet, luckily I was able to sell it on eBay. I decided embracing Plus-Size-Girl-Pride was my only option.
Then 2013 came and my first baby was born. I always told myself that it didn't matter how much I weighed. I made sure to marry someone who loved me at the weight I was and said "Hey, lots of people eat this way. If I die young, luck just wasn't on my side." But once the baby came along that excuse didn't fly anymore.
I joined WW in June of 2013 and lost 50 lbs by the next year (2014), then I got pregnant with my second baby.
I rejoined late in 2015 and wasn't at it long before the SmartPoints roll out. When it came out, it felt like the rug was ripped out from under me. I couldn't make it work, and I felt like I was losing my support group. Many people who were my friends left as well.
I gave up. I let the excuses pile up because I felt betrayed.
Well, I'm tired of victimizing myself. I have iTrackBites, I have the Boards, I'm that same fantastic person that lost all that weight 6 years ago. And I can do it again.
I'm back to making plans for success, and I all I need is Beck to help me stick to them.
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Post by lani on Oct 31, 2019 15:24:34 GMT
I have always had a pretty efficient metabolism and been fairly active physically my whole life. This enabled me to eat whatever and whenever I wanted until I moved away from home, became depressed and isolated, and started eating junk food, specifically chips and cookie dough, almost exclusively. I joined WW at 19 and lost about 35 pounds eventually. Since then I've been up and down. In '96 I was diagnosed with ulcerative colitis, lost a ton of weight, went on oral steroids, gained a ton of weight. I've been at a weight I am happy with for quite a while. Incorporating Beck ideas and tools has enabled me to stay where I want to be without too much stress anymore.
I am lucky in that my body wants to be at a good weight. It was my mind that was getting in my way. Duh.
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Post by bbbearsmom on Oct 31, 2019 16:07:43 GMT
Thanks for all the shares.
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