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Post by bbbearsmom on Oct 30, 2021 23:12:56 GMT
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 Oct 30, 2021 23:17:40 GMT
I ended up here because I taught myself to overeat when I was around 30. Was frustrated with my extra weight but didn't do anything. In 1992 and 1996 I made goal on WW but shortly dropped going to meetings and gained my weight back. I also had an untreated low thyroid for a while which caused some weight gain, and also had some of my psych meds cause weight gain. In 2006 I joined WW again because I didn't want to get diabetes, last the weight and have been maintaining for almost 14 years. This time I'm still going to meetings and do the Beck review three times a year, both of which seems to help keep me on plan.
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Post by cathygeha on Oct 31, 2021 10:14:12 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it. * I am using ITB to track electronically and my daughter just paid for me to go PRO for a year and now am tracking (automatically) bites/points and calories.
How about we share how we ended up here? * On this board when Weight Watchers closed down their community boards a long time ago * Doing ITB when I couldn't get to WW and it was a workaround to doing WW * 1984: joined WW the first time and reached goal losing 30 pounds that time - kept it off or most of it off for two or three years
1998/9: lost MORE weight to return to goal weight counting points and kept it off a couple or three years 2020: Joined my sister as her WW buddy in May (she started in March) and she is now at goal and I am closing in on it again. This time it feels like I am following a program and tracking in a way that is doable for the rest of my life
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Oct 31, 2021 13:05:06 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it.
- I'm trying out Keynote on my iPhone, making the slideshow on the phone was too obnoxious, so I made it on my laptop, put it in my email, and downloaded it to my phone. It'll be nice to have it on the phone when I need to read it daily. And it'll be convenient having it on my desktop too, since I'm committed to coming to the boards in the mornings, I can read the cards then as well.
How about we share how we ended up here?
- I lost over 50 lbs with WeightWatchers in 2013-2014, mostly due to the boards and eventually the Beck Review
- Got pregnant in late 2014 and gained a lot back.
- Rejoined in late 2015 and it switched to SmartPoints in December.
- Quit and gained everything back.
- Start/Stop cycles for the last 6 years, never losing more than like 5 lbs.
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Post by mac on Oct 31, 2021 13:47:32 GMT
Happy Halloween!🎃
Thanks for sharing on how you ended up here!
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Post by mac on Oct 31, 2021 14:25:34 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it.
* I do use the WW food app everyday, I earned blue dots everyday in October, blue dots keep me focused.
* I plan to find a place on my computer to include BBR cards. I'm thinking My Why on WW app but will wait until new plan comes out on app to decide where to put cards but will find a place on WW app to keep it all together.
How about we share how we ended up here?
* Thin until I went to college, lived in dorm, gained weight.
* When I got married was five pounds more then I am now but weight is now portioned on my body differently then in 1959.☺️
* Had three children and found myself 40 pounds over weight.
* Joined WW at the age of 26 with a teacher friend in 1964! Lost 40# to goal, received Lifetime in 1965, I loved the program, felt and looked good so got hooked on WW.
* Over the years I loved workshops but a few times got to goal and dropped out thinking I could do it on my own, big mistake, because everytime I dropped out I gained my weight back.
* I was mostly a lurker on the old board, found this board when the old board closed.
* Read and posted on General Thread and saw Judy's post there about joining her wonderful BBR, been a poster on here over a year I believe. This BBR was a big part of my recently losing 18 pounds to my goal. I love being at goal for many reasons and will post reasons I love being at goal and maintaining tomorrow for our lesson.
I'd like to give a big shout out to Coach Judy for providing us with the BBR!☺️
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Oct 31, 2021 18:32:43 GMT
I use MFP to log and notes on phone and iPad to look at cards.
1995 lost 16 pounds w WW to get to goal
1995-2018 slow but steady weight creep
2018 or so: introduced to Beck and this forum by college roommate. Slow education process with fits and starts to accountability.
Nov 2020-present: Best Beck yet. 20 pounds loss, 4 gained this summer, for total 16 pounds lost. Still plugging along and looking forward to Beck accountability this round. Would still like to lose 20 pounds+ but 5 pounds at a time! Still believe further weight loss is attainable. Returned to regular exercise this past year with good results both psychically and mentally.
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Post by surfgirl on Oct 31, 2021 19:52:12 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it. I switched to ITB (I Track Bites), which allows me to track the older Points Plus program, which I know works for me. I really like this app a lot. And cathygeha, they FINALLY fixed that damn glitch and it auto advances to the next day now! It only took over a year of complaining...
cathygeha, what does the above mean? If you do the ITB Pro, how does it track automatically? Inquiring minds...
How about we share how we ended up here? Always had bad habits like in high school my parents would come home late from a night out in NYC and bring home leftovers from a fancy meal and I'd sneak bites in the middle of the night. Yup, I did that shit. I admit it! Then in college developed more bad habits. Tried WW with my friend after I returned home from Peace Corps and I lost 15 pounds, it was the first time I had ever dieted and seen results! But of course I then went back to my old habits because I thought once I lost, I could manage 'on my own'. Hahahahaha! Delusional thinking right there folks! I then lost 40 pounds on Flex, and gained it back, then lost 35 on PP and gained it back - both times because I did the same stupid thing and thought I could manage on my own. I cannot. Lesson learned. Now I have been struggling to lose that 35 pounds again, but this time I know it's all on me, it gets harder as the years go by, and I don't want to do this again. I'm trying to lose that weight by the end of next year. Once and for all.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Oct 31, 2021 20:20:00 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it.
If Beck did an update on her book nowadays, in this digital age, I wonder if she wouldn't advocate electronic journaling and leaving oneself notes on a smart phone?
I do powerpoint for myself as we go through the Beck book. Now that I think about it, I guess that could be considered a journal. The powerpoint slides are mostly what I share during the reviews. Each time I've done a review, my head is in a different place and different aspects of Beck's insights speak to me. So, each time I've done a review, I have revised and updated the powerpoint.
How about we share how we ended up here?
Long story. When I was 21, I enlisted in the Air Force. I had to lose 20 pounds before going to Basic Training, and I did it in an extreme and foolish manner. As soon as I got out of Basic, I started regaining weight. The Air Force has a weight control requirement with annual weigh-ins. Each year, as my weigh-in date approached, I repeated the extreme and foolish stuff just along enough to pass the test. After I retired from the Air Force and no longer had the threat of annual weigh-ins, my weight went up and up and up. I first joined Weight Watchers in the late 1980s in the days of the food exchanges program. I never really lost much. Over the next 25 years I would periodically get disgusted at myself and quit, gain more weight, and re-join. The beloved Weight Watchers revolving door! I finally retired from my civilian job in 2010 at my highest weight ever and rejoined Weight Watchers once again. I lost 73 pounds and eventually got to goal for the first time in 2014. That was also about the time I found the old Weight Watchers message boards and did my first Beck review with Judy. After a few years I acknowledged that the goal I reached in 2014 was not sustainable and got a doctor's note to adjust it upwards 13 pounds. Since then, I have been struggling with maintenance. Right now I am a few pounds above the range for the adjusted goal. I experienced a major upheaval in my life in March 2020 when my DH passed away. I am still working on finding a new equilibrium and establishing new habits for myself since I don't have to take anyone else's likes, dislikes, or medical requirements into consideration.
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Post by mac on Oct 31, 2021 22:38:32 GMT
Great posts today ladies, we all have something in common, our weight struggles!
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Post by luvvinlife on Oct 31, 2021 22:53:07 GMT
I keep my cards on the gmail notes. I joined WW when my daughter was 1 year old. I lost 25lbs., made goal (155) and reached Lifetime. I struggled with maintenance after the birth of my son, 6 years later. They had WW meeting onsite at my job. It was a lifesaver since it was more convenient than making time during evenings with my family, chores, meetings, and doing homework, etc. I thought that since I was at goal I didn't need to "Diet" anymore. I stopped attending meetings because I believed that "I could do it on my own". Well.....I thought I had the fix for that when I was asked to join the team and become a Leader. I thought SURELY I'll keep it off then. Not so. I was always agonizing about what to wear to my meeting so that I wouldn't weigh in over my 2lb. limit. A year later I moved out of state and the commute meant that I had to quit working for WW but I stayed on plan for 6 years until I retired. That's when I realized that I wasn't really O.P. I had been playing games with the plan trying to figure out how to eat and drink what I want, sprinkle it with some exercise pixie dust and expect to stay at goal. Within 1 year after retirement I had gained 13 lbs. I was whining about it on the WW boards and Judy invited me to try the BBR. THANK YOU bbbearsmom. I have S.A.D. and it was on that thread that I first heard about Beck. For 5 years I struggled to get the weight off and keep it off until last summer. In June of 2019 I had an aortic valve replacement. After completing Cardiac rehab in December 2019, we took a much needed vacation on the beach in South Carolina. When we returned, Covid19 was setting in. I had to find a way to stay focused on keeping the weight from coming back, especially when I was only 5lbs. away from goal. So, here I am 20lbs. lighter. I lost the 5lbs+ since joining the last Beck Review. I have my tools and I've learned some new ways to stay focused. Most of all, I realize that the habits that got me to goal are the same habits that will keep me there. I've found good company! |
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Post by cathygeha on Nov 1, 2021 9:51:03 GMT
Will anyone that does their cards and/or journaling electronically please share how they do it. I switched to ITB (I Track Bites), which allows me to track the older Points Plus program, which I know works for me. I really like this app a lot. And cathygeha , they FINALLY fixed that damn glitch and it auto advances to the next day now! It only took over a year of complaining...
cathygeha , what does the above mean? If you do the ITB Pro, how does it track automatically? Inquiring minds...
When I went PRO (daughter paid for it) I started to see what Pro provided that free doesn't. I set it to Better Balance since it is closest to the WW Purple, reset the number of dailies to 16 instead of 23, and started in.
As for the automatically tracking two things at once. On Pro you have the option of tracking two things simultaneously. I set it to track Better Balance and Calories. After changing manually the number of points per day, and putting rollovers in, I added calories to be tracked, too. So, when I put in a food (like an egg) it will be zero bites/points on Better Balance and will give me the calories for the food with protein, fat, carbs, too...usually. There is a calorie line under the points information that increases as I eat. In the past, to have both the bites and calories, I tracked bites on ITB and calories on MFP (My Fitness Pal)...now the two are tracked together with one input on Pro ITB.
That said...another fun pro option is "recipes" that you can create. So, I created a breakfast I eat often that has toast, egg, tsp olive oil, cooked tomato, vitamin and black coffee...saved it and now click on it when I have it instead of having to do each item individually or go to a previous day to copy each item to the day I am having it.
Hope that makes sense?
Hooray for having it change automatically at midnight to the next day!
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Post by surfgirl on Nov 2, 2021 19:45:43 GMT
cathygeha,Thanks I think I get it! I thought you meant you could automatically pre track/populate, for example, breakfasts every day with the same thing. Hmmm, I'll give it a think, sounds interesting.I guess the purpose of tracking both calories and Points is that you can see what the difference is and where you might be, say, within your DPs but over on calories?
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Post by cathygeha on Nov 3, 2021 8:06:00 GMT
surfgirl, You can pretrack on the free version BUT you would have to input each item by either searching and adding OR individually moving each item from one day to the coming day...not sure you can input for a week. With the "recipe" option you can probably go to each day in a week and input a breakfast from the recipes you have created and saved and have them pre-tracked.
There is a new thing they added "meal plans" and I have not figured that out yet (shaking my head).
Now that my sister has the app and is trying to learn it, too, I have set mine to Better Balance and we are working it out together. Even having used the app since May 2020 I am learning new things!
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Post by surfgirl on Nov 3, 2021 19:04:18 GMT
surfgirl , You can pretrack on the free version BUT you would have to input each item by either searching and adding OR individually moving each item from one day to the coming day...not sure you can input for a week. With the "recipe" option you can probably go to each day in a week and input a breakfast from the recipes you have created and saved and have them pre-tracked.
There is a new thing they added "meal plans" and I have not figured that out yet (shaking my head).
Now that my sister has the app and is trying to learn it, too, I have set mine to Better Balance and we are working it out together. Even having used the app since May 2020 I am learning new things!
Yeah, I think they used to offer recipe options in the past but they stopped and moved it to the paid version because I tried making new ones and it wouldn't let me. It kept putting like 0 PP. Not sure I want to pay for that option but it is definitely helpful |
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