|
|
Post by bbbearsmom on Feb 28, 2024 23:46:15 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.
|
|
|
|
Post by bbbearsmom on Feb 28, 2024 23:52:02 GMT
I ended up here because around the age of 30 I taught myself to overeat and then for years didn't do anything about being overweight/obese. I lost weight twice with WW but gained it back both times. This time I was losing the weight for my health, and I decided that one problem I had was what I called short-circuited thinking where my thoughts gave me permission to overeat. I came across mention of the Beck book on the old WW message boards. and the mention of sabotaging thoughts had me deciding the book was for me. Eventually I helped run reviews of the book and when we were banned from the old WW message boards moved the reviews to here and to a group on Facebook.
|
|
lizlor
Transcendent Member
Posts: 1,161
|
Post by lizlor on Feb 29, 2024 5:21:53 GMT
I did WW in my 40s and got to goal but didn’t keep the habits I need to keep the weight off. I’ve consistently yo-yo dieted for the next 20 years and am now trying to age well at a healthy weight. I’ve done Beck quite a few times but don’t focus on all things well. I’m striving for consistency in prepping and logging this round and challenging sabotaging thoughts. I’ve gotten much better at consistent moving daily and exercising and feel successful with that. I’ve also gotten much better about avoiding drinking alcohol with thoughtless drinking or social drinking.
My goal this review is to be mindful of the things that sabotage my success. I’ve been busy trying to plan a renovation and not taking time to meal prep and I need to stop and pay attention to my needs.
|
|
|
|
Post by ermabom on Feb 29, 2024 11:30:05 GMT
I started dieting in my teens because I was a chubby baby. I lost weight, kept it off through two pregnancies although I became anorexic after the first one. But I did recover. In my 30s, I started gaining weight no matter how little I ate. That is when I really started delving into the science behind weight loss (as it was then) and realized that I had been destroying my metabolism. I had gone to WW in my late 20s, early 30s and quit because I was eating less than what they recommended. This was all WW at work. I went back in my late 30s/early 40s and did well on Points Plus, I think. I might have gone later too because I did Core for a while. But then I decided to use calorie counting and used MyFitnessPal for years. I still gained weight. In all, I've gained about 35 lbs from my good weight in the mid 120 lbs in my late 20s/early 30s. I decided to use intuitive eating and not count calories and I did that through most of my 50s. I haven't gained or lost weight in this time - 5-10 lbs up or down but gradually.
I found Beck in 2007 when the book was in the warehouse club I belong to. I read it, did some of the stuff and gained some benefit - especially with emotional eating. But it was really the WW boards where there were regular rounds of Beck review that got me doing all the tasks and really getting benefit from the whole program. I've been doing it mostly on, sometimes off since then.
I also started exercising in my early 20s and have been ever since. One of the other things that turned me off WW in my 20s was that they were barely talking about exercise. I remember one leader proudly saying that she had started exercising. And here I was going to the gym 4x a week, lifting weights, doing cardio, etc. and working out the rest of the days at home. I have done everything from Jane Fonda to dance aerobics, step aerobics, Nautilus machines, free weights, running, Tae Bo, Power Yoga, Zumba, etc. I did yoga in my teens and have done it off and on since then but let it go in my 50s and I'm feeling the negative effects of that now.
eta: I have everything on my phone in a notes app. I have cards to read and reminders are set for when I need to read them.
|
|
|
|
Post by susan092907 on Feb 29, 2024 12:35:45 GMT
I first gained weight my first year of college because I was with a group of friends who thrived on eating junk, take out food, fast food - all the things that I never experienced before growing up. I first joined WW at the end of that year. I spent the next 38 years on and off WW, losing and gaining, until this last time that I rejoined in 2009 and realized that I had to do something differently if I wanted to learn to maintain. I found Beck on the old WW message boards, and it made a huge difference for me. Eventually I helped run reviews of the book and when we were banned from the old WW message boards moved the reviews to here and to a group on Facebook. Thank you so much, Judy, for doing all that. |
|
|
|
Post by hpeterson1951 on Feb 29, 2024 13:22:12 GMT
I grew up in an obese family. My father eventually died of direct complications of morbid obesity- he was 600 pounds when he developed diabetes and kidney failure.
I had been struggling with weight on and off but when he died I told my husband I have fought too hard to live (I have Cerebral Palsy and Rheumatoid arthritis) to die of being fat! So I joined WW and lost 50 pounds. That was about 12 years ago.
After about 6 years I gained about 20 back but was working on it. In Dec 2021 my husband passed away and I lost some weight and was back to goal. It wasn't a good weight loss, I just stopped eating because of grief.
I finally started eating again and now I'm about 8 pounds over goal. It's because I'm not tracking or watching portions like I should. A lot of times I know I'm not hungry, or know I'm eating too much, but I do it anyway "just because I want to". That mindset is not doing me anygood.
I tried Beck many years ago and just saw it my book on the shelf again. I thought I should give it another try because I need to get this under control.
I use Healthi (the old ITB) for food tracking and I've been very good about it this week.
I'm interested in seeing how I can change my thought patterns for eating and apply it in other areas of my life.
|
|
|
|
Post by lani on Feb 29, 2024 14:53:17 GMT
bbbearsmom, yes, I had forgotten the whole Beck ban on the old WW message boards! I found Beck through the aforementioned old boards around 2014. It clicked and I've been maintaining for several years. I was always a normal weight until I moved away from home at 18 and became depressed and isolated. I must add I never appreciated that I was a normal weight as it was the era of Twiggy and I felt gigantic. Such a waste of angst. Anyway, back to depressed and isolated: I just ate whatever I craved and gained approx. 30 lbs. The most I've ever weighed is 165, so I have not had as arduous a struggle as many. I first joined WW while living away but didn't stick with it. Moved back home and joined WW with my dad, who also tended to overeat and wanted to get a handle on it. Got back to a normal wt. In the mid-90s I developed ulcerative colitis which resulted in huge weight swings due to the illness (down to 112), heavy steroids (up to 155). Got that under control but I still felt ruled by emotional eating. Then Beck and eventual success. I am lucky in that my metabolism is still efficient and I am relatively physically functional and can exercise if I am careful. At 70, every so often a move that was no problem suddenly will result in an injury. Have to keep tweaking my routine.
|
|
|
|
Post by cathygeha on Mar 1, 2024 11:06:30 GMT
I found this review and group when someone mentioned the benefits of doing the review and stayed. I started WW in 1984 and have been on and off of it since then.
|
|
