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Post by bbbearsmom on Jun 25, 2020 23:24:01 GMT
Friday, 06/26 -- Forward and Introduction
BBR Forward
The forward states that this book, The Beck Diet Solution by Judith Beck is “Based on the techniques of Cognitive Therapy, it helps you learn to think differently so you can change your eating behavior – not just in the short run, but for the rest of your life.” The forward goes on and says that while people can change their behavior those changes don’t last unless they also change their thinking.
While people often know what they need to do to lose weight and then maintain the weight loss they don’t always know “how to do these things or they don’t know how to consistently get themselves to do these things. In countering this Judith Beck has identified the key thinking distortions and calls them “sabotaging thoughts.” Examples of these are: Rationalization (I had a rough day I deserve this), underestimating consequences (Calories don’t count on Christmas), self-deluded thinking (I’ll make up for it the rest of the week), arbitrary rules (It is my birthday I have to celebrate with food), mind-reading (Patty made these and she’ll feel bad if I don’t have one or two), and exaggeration (I need to eat all of this because I might get hungry).
This program will teach you to correct these distortions, how to solve diet- and non-diet-related problems, and how to motivate yourself to do what you need to do.
Aaron T. Beck, M. D. wrote the forward. He was the (or one of the) originators of Cognitive Behavioral Therapy and Judith Beck’s father.
What do you think about the idea that our thinking governs our success/failure with weight management?
What sabotaging thoughts have you had?
BBR Introduction
The big thing about the introduction is the author’s statement that it is not our fault that we can’t lose weight and keep it off. The actual problem is we don’t know how to do it successfully. The things dieters don’t know include:
How to motivate themselves
What to do when they are tempted to cheat
How to view slip-ups as mistake not a reason to give up
How to handle the feelings of being overwhelmed, hopeless, or unable to keep going
That they can learn how to manage their weight successfully
Another thing people don’t realize is that dieting has natural ups and downs, sometimes it is easy then it gets hard and then it is easy again. In this book you will learn how to manage all these situations so when things get hard you will know what to do. As you use your new skills things will get easier and easier.
If you get a chance read page 13. There is a list of things people learned from going through this program that they didn’t know before and that we learn while going through the program.
With all the things that make weight management a success what are you looking forward to learn, or what have you learned from previous reviews of the program?
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Post by bbbearsmom on Jun 25, 2020 23:24:45 GMT
I firmly believe that what we think determines whether we succeed or fail at weight loss and staying at goal weight. It is my thoughts that have me go off plan. One of my sabotaging thoughts is that I don't want to do the work of figuring out the menu when I go out to eat or do take-out. Thankfully often I can talk myself into eating more on plan. I am looking forward to reinforcing my habit of talking back to my sabotaging thoughts, and to just be paying attention to the process for the next six weeks.
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Post by cathygeha on Jun 26, 2020 6:44:31 GMT
What do you think about the idea that our thinking governs our success/failure with weight management? For me it is really about having my mind in the right place or the eating thing and exercise will not happen
What sabotaging thoughts have you had? Had some yesterday...the wine, the food, the anniversary "feast" of nothing in particular. At least I wrote it all down, had the points to spend and now know that with my head back in the game the two pounds that found me overnight will be gone again soon
With all the things that make weight management a success what are you looking forward to learn, or what have you learned from previous reviews of the program?
* The seven step look at a situation/problem is probably the biggest takeaway.
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Jun 26, 2020 14:55:32 GMT
Thank you for leading this next Beck review. This is my 4th look and I hope more and more thoughtful habits will resonate.
I absolutely agree that my thoughts dictate weight loss success or failure. If I’m positive about the process, I’m more aware and present, and can usually stay on OP. Once I allow ST to enter in, all bets are off and I revert to unhealthy choices and weight gain consequences. ST thoughts usually surface in the form of mindless eating, and poor meal planning: “I’m hungry and so can eat this poor choice now.” Or, “if it’s in front of me I should eat it,” even if not on plan. And also, drinking alcohol usually seems to trigger sabotaging thoughts & actions “I want this and I am going to eat it even though not OP.”
When I read the posts from people who are at target weight, I realize it is because of their daily vigilance and daily habits. Their maintenance is always a priority. There’s never this false sense of “I’ve got this and don’t need to pay attention any more.” In fact, it’s the opposite.
My goal in this next review is to embrace my weight loss as a viable priority for the long term. I want to flex those resistance muscles. I’m looking forward to it and hope to feel the same way on day 42.
And, yes, for me, it’s all fun and games until the hiking shorts don’t fit anymore! Beck on.
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Post by lani on Jun 26, 2020 15:40:33 GMT
I consider myself a Beck success story; however, it took multiple reviews before I committed to following the rules that enable me to maintain at the weight I desire. Not every tool is necessary for me at this point, but it was critical to try all of them to see which ones I needed to incorporate into daily life.
I do think being older and less susceptible to life's emotional storms is helpful. After a while you realize the definition of insanity really is repeating the same behavior and expecting a different result.
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Post by bbbearsmom on Jun 26, 2020 16:50:17 GMT
After a while you realize the definition of insanity really is repeating the same behavior and expecting a different result. This is so true. I don't remember what but something came up the other day and I looked at how I was handling it and thought this.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jun 26, 2020 17:56:00 GMT
Hello! Did someone say Beck Review?!
What do you think about the idea that our thinking governs our success/failure with weight management? - Thinking is 100% of it. I don't think my body is fundamentally different than the rest of humanity. While there may be slight differences, there are people who are similar to me that are able to keep their weight in check. I can be one of them if I change my behavior through changing my thoughts.
What sabotaging thoughts have you had? - I think things like: I don't care. This doesn't matter. If I give up and eat whatever I want, I'll just go back to the weight I was before, which isn't that much higher than where I am now. I can't do this. It's too hard. I'm too stressed out. No one supports me. This is all _____'s fault.
With all the things that make weight management a success what are you looking forward to learn, or what have you learned from previous reviews of the program? - I'm looking forward to re-teaching myself how to think like a thin person, particularly giving myself credit, reminding myself why I want to lose weight, and encouraging myself to do the healthy habits I know I should be doing.
Looking forward to this!
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jun 26, 2020 17:59:56 GMT
And, yes, for me, it’s all fun and games until the hiking shorts don’t fit anymore! This killed me. Thanks for the laugh! I need to print that out and post it in the kitchen.
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Post by bbbearsmom on Jun 26, 2020 18:01:59 GMT
lizlor, One thing that helps me is for one I have a fear of Type 2 diabetes and was truly scared when my doctor said if I didn't something I would get it. My thoughts then were that my body was going along with the physical laws of the universe and it was a simple you do/don't do this, then this will happen. These laws didn't care about any of my whines or excuses, they were hard and fast. Also I understood that these laws would not change so I had to do this the rest of my life or I would get diabetes.
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Post by lani on Jun 26, 2020 19:40:09 GMT
bbbearsmom, yes, I forgot health reasons. Huge motivator for me.
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Post by surfgirl on Jun 27, 2020 18:18:32 GMT
So.Many.Great.Posts.Today.
What do you think about the idea that our thinking governs our success/failure with weight management?
Like irisinnia, I think weight loss is 100% in the mind. In fact, when I lost twice successfully on WW, it was simply because I followed the plan in a committed manner. Each day I logged and tracked every single thing I put into my pie hole. And I exercised diligently. Now, some here would tell me that I should not do more exercise than I was willing to do long term. I did more when I lost, and it felt like the pounds were literally melting off each week. But I have to be honest and say that the level of exercise I was doing then is not sustainable. I would do an hour on the treadmill 5x week plus 3-4 Pilates sessions per week. I can't do that now, so I have to be constant but committed. But honestly? Weight loss is EASY if you stick to your plan. It's the sticking to the plan part that trips us up, and to me, that's the mental part, which is why I think mental is 100% of weight loss.
What sabotaging thoughts have you had? Oh, I'm an Olympic Gold Medalist at STs! They go along the lines of what irisinnia mentioned. I'm tired/stresssed/depressed or bummed out about something/ and I think "I deserve/want/need to eat X right now to feel better!" And really, it rarely fixes the issue at hand. With all the things that make weight management a success what are you looking forward to learn, or what have you learned from previous reviews of the program?
I'm trying not to do everything at once during a review now. For today, I need to get back on the tracking horse DAILY. So I'm going to try to use this BBR to get back into the daily habit of tracking daily. And I will follow along WITH THE BOOK, which I have, but which I lazily ditch most reviews and just follow along here instead. I think it's imperative to use the book quite frankly. There is so much more in it, that we don't cover here, which gets lost if you don't refer to the book. So I'm reading the damn book, yes I am!
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Post by bbbearsmom on Jun 27, 2020 19:23:58 GMT
surfgirl, I'm working on reading the book this time too.
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Post by surfgirl on Jun 27, 2020 21:16:31 GMT
surfgirl , I'm working on reading the book this time too. Judy, perhaps in between this BBR and the next, we can do a review on Beck's other book, The Diet Trap Solution? They did one over on the other WW forum, and I missed it but I got the book and thought it was a nice way to keep Becking On but with a slightly different twist. What do others think?
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Post by luvvinlife on Jun 27, 2020 21:37:48 GMT
I am living proof that I become what I think. I realized that I could recite all of the reasons, remedies and results but I was not actually committed to DOING the work to sustain the weightloss. lani, said it well. Insanity! I've learned to accept that I have to control my environment so I haven't been having those arguments with myself about whether I will or whether I won't engage in behavior that doesn't support my goals. When my social life gets in swing (if ever) we'll see what other areas need work. The last review taught me that I should expect the natural ups and downs and that they don't need to be triggers signaling the path toward the slippery slope. This time I hope to reinforce the habits I've sustained through the pandemic. I know that challenges are coming and I'd like to create a strategy that will work for me.
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Post by bbbearsmom on Jun 27, 2020 23:28:50 GMT
surfgirl, I'll have to think about it. We did review the book once on the old WW message boards. I don't think I was impressed it seemed like the same ideas. I'll have to get it out and look at it.
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