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Post by bbbearsmom on Feb 25, 2021 0:30:51 GMT
BBR Chapter 1
The Key to Success
My favorite part of chapter 1 is the idea Beck does not use the words cheat/cheating in this book because she thinks that using those words while dieting can demoralize you and keep you from getting back on track. Instead she uses “unplanned eating” or “overeating.” And she wants us to take this view: Okay, so I ate something I didn’t plan to eat or I ate more than I was supposed to. It was just a mistake, no big deal…I’ll get back on track for the rest of the day.
At the beginning of the chapter Beck again reminds us that our lack of success with dieting is because we don’t know how to do it. She says she will teach you how to do it successfully and for life. You will learn how to avoid cheating, how to resist temptations, how to cope with hunger, cravings, stress, and strong negative emotions without comforting yourself with food, and how to motivate yourself to exercise. All this will happen when you change the way you think.
She maintains that she will teach you to think like a thin person and assist you get rid of your mindset of sabotaging thoughts that keep you from success. This is psychological program that will get you to eat what you are supposed to eat by choosing appropriate foods and eating behaviors by changing your thinking permanently.
Beck mentions that Arron Beck is her father and that he started cognitive behavioral therapy (CBT) working with depressed patients. He worked with them to set up goals, solve problems, and change their thinking. This led to their depression abating.
Your thinking affects how you feel and what you do. CBT helps you to identify your sabotaging thoughts and learn how to effectively respond to them. It also helps you to solve the problems you run into while dieting such as tempting food or feeling stressed.
Beck mentions the following steps for success:
Create a nutritious diet
Create time and energy for dieting
Plan what and when you’re going to eat
Seek support
Deal with disappointment
View overeating as a temporary problem you can solve
Cope with hunger and cravings
Eliminate emotional eating
Give yourself credit
What part of the program are you interested in learning?
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Post by bbbearsmom on Feb 25, 2021 0:34:31 GMT
Right now I need more work on recognizing sabotaging thoughts and talking back to them. I think I'm doing self-deluded thinking currently. I could also pay more attention to my eating habits, pay attention to my food, eat slowly and mindfully, and appreciate what I am eating.
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Post by mac on Feb 25, 2021 4:14:41 GMT
* Create a nutritious diet.
This is the one I need to continue working on, low sugar and salt, whole foods as well as include food groups each day and habits such as sleep, exercise, weighing myself and drinking water daily.
* Create time and energy for dieting.
I do have the time to work on this, just need motivation.
* Plan what and when you’re going to eat.
I usually think ahead when I shop so I have enough food to eat what I pre track the night before. I'd like to add more new foods instead of eating the same thing. I'd like to set my WW app up with meals that I can just click on and not have to type them in everyday.
* Seek support.
I've got a lot of support especially here on this thread.
* Deal with disappointment.
Not a real big problem. Maybe apply what we're talking about in workshops here in relationship
to weighing ourselves.
* View overeating as a temporary problem you can solve.
Don't bring trigger foods into my house, leave the celebration cake in the store. DD has been shopping for me so that helps. Don't stand while eating.
* Cope with hunger and cravings.
I could do some work on this to always have appropriate snacks available.
* Eliminate emotional eating.
I need to work on this during the review. Sabotaging thoughts that get me in trouble eating too much or foods I shouldn't have.
* Give yourself credit.
Judy usually gives us a day to give ourselves credit which I like, I need to continue that thinking every week.
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Post by cathygeha on Feb 25, 2021 12:08:19 GMT
What I am looking forward to:
* Going through this information again with all of you * Revisiting the topics and embracing some that may have taken a bit of a vacation * Finding out what I am doing correctly
Doing okay ✔️ ✔️ Create a nutritious diet ✔️ Create time and energy for dieting ✔️ Seek support ✔️ View overeating as a temporary problem you can solve ✔️ Eliminate emotional eating ✔️Give yourself credit
Could do better but am doing better than I once wasâť“
❓ Plan what and when you’re going to eat
âť“ Deal with disappointment âť“ Cope with hunger and cravings
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Post by lani on Feb 25, 2021 17:46:54 GMT
I do write down my credits every day even though they are repetitive in the extreme. When I skip a step it sticks out like a sore thumb and I remember I need to do all my daily behaviors - every day.
There's a Beck alumni thread on the GDT Proboard (folks from the old General Daily Thread on the old WW message boards) where I post my credits every day. I occasionally apologize for the endess repetition, but explain that it keeps me honest.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Feb 25, 2021 17:55:22 GMT
This stood out to me from the book "People who struggle with weight loss have a mindset that sabotages their efforts."
I'm thinking of the problematic parts of my mindset:
- Perfectionism - this is in all areas of my life
- Self-sabotage - The 'cheating' thought is common. Even though it's obvious it's unplanned or overeating. Does this come from self-loathing? Am I trying to tell myself I'm some sort of 'criminal' to encourage me to continue 'breaking the law' when it comes to food?
- Learned behavior/responses - Related to the previous one, are statements like "I'm starving" just picked up from other people and wielded as a tool to get what I want?
- Emotional Eating - I've come to realize that this one is just not having an alternative. I've become disenchanted with eating to make myself feel better - because I really don't feel better. I just don't know what else would give me that self-care boost I was looking for. The process of doing something else feels unnatural even if I'm able to redirect myself in the moment. Maybe I just need to tell myself that pain is a part of life and it will pass?
I'm looking forward to learning how to cope with recurring sabotaging thoughts this round. Hoping to add a few response cards!
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Post by bbbearsmom on Feb 25, 2021 17:59:06 GMT
I do have the time to work on this, just need motivation. This is true for me too, and true in the big sense for everyone's weight management journey. Motivation is the key, and is hard to get at times. I was talking with one of my sister-in-laws about something we needed to do and I said: we know we should do it, we even know how to do it, it is getting ourselves to do it that is the problem. With my weight management my list of reasons for wanting to maintain my goal weight helps. Lani: I feel my goals and credits each week are repetitive but they are the habits and behaviors that make this work for me. |
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Post by bbbearsmom on Feb 25, 2021 18:01:39 GMT
irisinnia, Another good post. Try hand and/or foot massage, or even face massage. I've started to do hand massage lately and it feels nice and relaxes me.
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Post by mac on Feb 25, 2021 18:38:59 GMT
Good posts today, thanks for all the good food for thought!👍❤️🤔
Does anyone on here ever do massage, like before Covid hit us?
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Post by bbbearsmom on Feb 25, 2021 20:16:23 GMT
mac, I've never gone to a professional. Years ago I use to do hand, foot, and face massage for myself.
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Post by lani on Feb 25, 2021 20:29:09 GMT
irisinnia, so many valuable insights. A big ST for me was being worthy of self-care and all it entails. You are worthy because you are here on the planet. That's enough.
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Post by surfgirl on Feb 25, 2021 22:23:10 GMT
Your thinking affects how you feel and what you do. CBT helps you to identify your sabotaging thoughts and learn how to effectively respond to them. It also helps you to solve the problems you run into while dieting such as tempting food or feeling stressed. Beck mentions the following steps for success: Create a nutritious diet DONECreate time and energy for dieting I HAVE THIS, BUT I WISH SHE'D CALL IT 'NEW BEHAVIORS' because I thought she was anti-dieting?!?
Plan what and when you’re going to eat NEED TO GET BACK TO PLANNING BETTERSeek support DOING IT HEREDeal with disappointment DONT REALLY HAVE A LOT OF THIS BECAUSE I KNOW IT'S MY OWN FAULT WHEN I GO OFF PLANView overeating as a temporary problem you can solve DOING ITCope with hunger and cravings NEEDS IMPROVEMENT!Eliminate emotional eating NEEDS IMPROVEMENTGive yourself credit NEEDS IMPROVEMENT What part of the program are you interested in learning?
When I inventory the above categories it is clear I need to work on cravings and emotional eating the most - and both of those results in unplanned snacking. I also rarely give myself credit. I am not sure why. Perhaps because my mother is always tooting her own horn and I try to be more quiet about my accomplishments?
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Post by bbbearsmom on Feb 26, 2021 0:33:18 GMT
A big ST for me was being worthy of self-care and all it entails I'm going to have to give this some thought and cultivate the idea that I'm worth the work. |
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Post by bbbearsmom on Feb 26, 2021 0:34:42 GMT
surfgirl, I find that giving myself credit for what I do to manage my weight puts me in a more positive frame of mind, and reminds me I can do this.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Feb 26, 2021 15:42:25 GMT
Happy to be back in a Beck review. I’m going to embrace all the steps, but one goal I’ll be to eat meals at regular time... we skew towards a later lunch AND set aside time for more structured cooking.
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