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Post by bbbearsmom on Apr 12, 2024 22:59:30 GMT
BBR Chapter 12
How to stay at your goal weight:
Continue to weigh yourself between once a day and once a week.
Recommit yourself if you gain 3 pounds.
Create a Maintenance Advantages Response Card.
Anticipate the amount of effort required for maintenance. (Remember it will get hard at times and then it will get easier.)
Give yourself credit.
Respond to any sabotaging thoughts.
Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight.
Continue to plan and monitor what you eat.
Create menus. (Have a group of meals where you know the calories/points and switch between them.)
Eat consistently from day to day.
Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.)
Keep up with exercise.
Continue to get support.
Consider becoming a diet coach.
Take pleasure in your weight loss and in your level of fitness.
How have you dealt with the items on this list?
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Post by bbbearsmom on Apr 12, 2024 23:00:37 GMT
BBR – Chapter 12 Answers
BBR Chapter 12
How to stay at your goal weight:
Continue to weigh yourself between once a day and once a week. I weigh myself daily in the morning and once a week about 5:30 p.m. for Weight Watcher purposes.
Recommit yourself if you gain 3 pounds. I do this, although I usually take notice when I get two pounds over.
Create a Maintenance Advantages Response Card. I keep my reasons for staying at my goal weight in mind.
Anticipate the amount of effort required for maintenance. (Remember it will get hard at times and then it will get easier.) I love this and think of this when it does get hard and remind myself that I’ve had easy times.
Give yourself credit. I do this once a week on a thread on here. I sometimes do this at other times.
Respond to any sabotaging thoughts. Working on this. The reviews help. I need to remember to slow down and think.
Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight. I do go into portion creep at times and that ends up in weight gain.
Continue to plan and monitor what you eat. I’m still tracking, and I usually plan ahead.
Create menus. (Have a group of meals where you know the calories/points and switch between them.) I have a group of foods that are my go-to’s.
Eat consistently from day to day. I eat pretty much the same from day to day.
Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.) I work on doing these.
Keep up with exercise. I do some exercise daily.
Continue to get support. I go to a weekly in-person WW meeting and have online support groups.
Consider becoming a diet coach. I think I do coach in my online groups.
Take pleasure in your weight loss and in your level of fitness. I do enjoy being at this weight.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Apr 13, 2024 5:43:19 GMT
I’m not at goal but I think the list is great for too.
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Post by cathygeha on Apr 13, 2024 6:02:02 GMT
I need to get there again first BUT the main thing, for me, would be to not change anything and keep on eating on plan forever
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Post by ermabom on Apr 13, 2024 12:39:00 GMT
I am not at goal but I believe in developing a lifestyle and habits I can stay on for life, which is essentially maintenance and letting that dictate the weight. Continue to weigh yourself between once a day and once a week. - I have started weighing and recording daily. Recommit yourself if you gain 3 pounds. - my weight has been stable at this place for more than a decade (with annual weighing at the doctor's office). But I need to recommit because I have many bad habits I want to eliminate Create a Maintenance Advantages Response Card. - not ready for this yet Anticipate the amount of effort required for maintenance. - this is very true. it sometimes takes more energy to keep up the good habits day after day. Give yourself credit. - I do this daily Respond to any sabotaging thoughts. - need to get better at this Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight. - I try and succeed and fail depending on the day Continue to plan and monitor what you eat. - I try to do this also Create menus. (Have a group of meals where you know the calories/points and switch between them.) - this is how I run my life! Eat consistently from day to day. - I tend to eat the same foods for lunch and dinner varies. I don't normally eat breakfast Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.) - Keep working on eating more slowly Keep up with exercise. - I've been good with this except for recently due to the pain I'm having now. Continue to get support. - I come here and to the old GDT Beck board (shout out to lani, my buddy) for this Take pleasure in your weight loss and in your level of fitness. - in general, I'm happy with my health and my level of fitness, except for the past few months. It will get better. |
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Post by susan092907 on Apr 13, 2024 20:45:38 GMT
In other words, keep doing what you did to lose the weight.
Except for the part about recommitting if you gain 3 pounds. I tried to do this when my weight started to creep up some years ago, but didn't do it successfully. I wasn't practicing Beck's techniques. Maybe I wasn't really committed. I'll try again when I get to goal this time.
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Post by susan092907 on Apr 14, 2024 11:32:16 GMT
Coming back here today because I didn't realize yesterday was the last day. bbbearsmom, Thanks as always for running the review! For me, it went by quickly and was helpful once again to remind me about the skills that I can practice to help me manage my weight. |
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Post by ermabom on Apr 14, 2024 11:59:11 GMT
bbbearsmom, I was going to post this to today's thread (Sunday) but it belongs here. Thank you for everything that you do to help us keep on track with Beck.
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Post by bbbearsmom on Apr 14, 2024 17:30:39 GMT
ermabom, susan092907, Thanks for your comments. I really enjoyed this review and appreciate all of you that participated.
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