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Post by bbbearsmom on Feb 26, 2024 0:01:22 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 26, 2024 0:03:46 GMT
I am going to focus on recognizing and acknowledging my sabotaging thoughts and then on making up helpful responses to them, but I think I need to pay attention to the whole review. I'm not tracking now and am overeating some so I need something to get me back on plan.
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Post by cathygeha on Feb 26, 2024 6:55:20 GMT
I am looking forward to the refresher and being reminded of things that I know but have let slip or slide away. I have never pre-planned and probably won't this time because what we eat usually is based on what is in the house and then a meal is created using the "divide the plate" method using whole grains, fresh produce, tsp olive oil, and a protein of some kind...usually beans or dairy or eggs. I guess that is a type of plan, though...
The pandemic was a lonely time of quarantining at home. I was in charge of what I ate, didn't socialize, didn't order food and bring it home...I was in charge and lost weight. With life opening up I am slipping back into pre-pandemic eating patterns and need to nip that in the bud SO am going to pay attention to the things I tell myself that allow me to "indulge" and focus on returning to the mindset that sees me successfully losing weight, work toward goal, and then maintain as I refresh and use the tools reviewed this time around.
I know what to do to lose weight I know how to maintain weight loss I have been successful in the past and I will be successful this time
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Post by ermabom on Feb 26, 2024 12:39:59 GMT
I am going to focus on the 'thought-decision-action' process and work on interrupting the automatic decision to eat, if it is not eating time and if I'm not hungry. Some of this comes up as responses to STs and some of it is focusing on techniques to distract - both of which she has covered.
I also don't plan my meals in advance to a large extent but I do somewhat. I eat the same things for lunch most days - now a soup, salad, a protein drink, and a fruit. Dinner changes but since I buy the produce, it is planned out till the produce needs to be replenished. SO is now eating dinner for lunch so I cook earlier in the day and sometimes make my soup in the evening or on a day when there are leftovers for him.
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Post by hpeterson1951 on Feb 26, 2024 13:34:56 GMT
I saw my Beck book the other day and thought I should give it a try again.
I just get busy and reading a chapter a day seems overwhelming. But I'm going to really try.
I've noticed I'm eating when I'm not hungry, I just want something to do. I really need to stop that and decide if I'm truly hungry and if so what do I want to eat- not just anything I can grab.
I'm binging a lot which is leading to weight gain but also depression afterward because "I know better"
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Post by lani on Feb 26, 2024 14:52:06 GMT
hpeterson1951, you can get a pretty good grasp of things by just reading Judy's (or whoever else will lead) summary. If reading the book is holding you back.
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Post by susan092907 on Feb 26, 2024 16:04:07 GMT
I'm going to focus, as I have for the last few reviews, on coping with hunger and cravings, and eliminating emotional eating, because I think most of my overeating comes from these issues. bbbearsmom , I'm sorry to hear that you haven't been tracking - I don't remember you ever saying that before. I hope that we can help you regain your focus - you're often so helpful to me in that regard. cathygeha , I lost weight during the pandemic shut down too - for mostly the same reasons as you - except that while I was ordering food in, I followed my self imposed rule to avoid bringing problem foods into my home. It's something that I remind myself of now - that I'm still in charge and I don't need to eat the things that I have access to now outside my home just because I can. ermabom , I don't do major meal planning in advance, but like you, I do somewhat. In recent years I've gotten into a habit of making a regular Tuesday night dinner and a regular Thursday night dinner. That happened mostly because of my husband's work schedule. But it's now 2 nights a week that I don't need to think about what's for dinner. My breakfasts and lunches are mostly routine too - among a few different options that I pretty much always have on hand. That's also so helpful. hpeterson1951 , - Judy bbbearsmom has been kind enough to summarize the chapters and the important highlights each day here. While I recommend reading the book itself - I almost always read each chapter as we do it - I think that if that is too much to do then you're better off at least reading the chapter summaries here as much as you can, and also responding if you have enough time and energy left to do that. ETA - or agreeing with what I now see lani, already posted. |
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Post by hpeterson1951 on Feb 26, 2024 17:10:31 GMT
lani, and susan092907, thanks for the advice. I guess I was afraid that if I wasn't caught up on the reading each day I'd be letting the group down- kind of like in a book club or class study group I'm very leery of having people depend on me for discussion or anything when there is a quick timeline
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Post by bbbearsmom on Feb 26, 2024 17:53:45 GMT
hpeterson1951, Heather, do what you can. It is understood that this is a lot of information in a short time. We would love having you post but if it is too much for you that is okay too.
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Post by susan092907 on Feb 26, 2024 20:06:47 GMT
hpeterson1951, No pressure! I think it's fair to say that most of us have been doing this for a while, and we feel that Beck offers great tools to help with managing our weight. I think part of this group is to share our perspectives with each other, but part of it is also to help people who are not familiar with Beck to get a bit of an idea of what it's about, and to use what they can to help themselves first and foremost, without pressure or worry about what they can or can't offer to others.
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Post by ermabom on Feb 27, 2024 13:16:20 GMT
hpeterson1951, I often don't read the chapter every day but do a few chapters (and some ahead of the schedule) when I can. I read Judy's synopsis and can usually remember the chapter. But I've read the book a lot. I will say that most of the chapters are quite short and don't take much time to read. susan092907, I used to have a fixed meal plan like that when I was working. I had 7 days worth of fairly well-thought out and easy to make meals that I would make on the weekends with a few things added on the day. I mixed and matched the menus based on the kids' activities as some of the meals were better if we all ate together and some could be eaten at different times depending on schedules. These days I've gone away from that because I'm retired and can cook any day of the week.
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Feb 29, 2024 5:03:06 GMT
All but planning key so cravings don’t rule.
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