The Beck Diet Solution (BDS): Day 1 Discussion (8/1 & 8/2)

[mare]

Hello! Welcome to the first task discussion - Creating your Advantages Response Card (ARC) and figuring how to get it read twice a day. This card lists all the advantages to losing weight or to maintaining if you are already at goal. It can be found at the beginning of chapter 5. If you're just tuning in, be sure to also read the introductory material to get some background knowledge on CBT.

This list should be created anew even if you borrow items from other times you read the book. The process of going through the exercise is helpful for brain changing. If this sounds annoying, reread the part of the book where Beck reminds us that to lose weight or keep it off, there's going to have to be a lot of doing annoying things so one might as well start practicing now.

Each of us is going to read this card and update it periodically for a very long time. Eventually, you may not need it every day but for now settle in and assume this is a long time relationship. If you don't care about being naked now, don't write "feel more comfortable undressing." The items should make you excited about accomplishing them because they will be used to overcome old habits. If the idea of "weighing less than my arch nemesis co-worker" is motivating, write that down instead. The book has a bunch of ideas and I agree that focusing on the most important will make for the best ARC.

I suggest writing at least one list by hand as there is some data that handwriting is superior to typing for memory. Then, if like me you use google calendar or some other tech to get it read, transcribe it in elsewhere.

If you feel up for sharing your list, please do. I know I've gotten items for mine from others in the past. Please also share when you'll read it and how you will make it happen. Then, practice reading it on Tuesday as well and we'll start a new thread for task #2 on Wednesday.

[sunmoonstars]

New ARC made. I have started completely fresh with new cards and notebook to be carried in my purse. I have tried both handwriting and typing, and I think handwriting is better, not only for absorbing the information, but for inspiring new ideas. I'm about to turn in but I'll type up my "whys" and share them tomorrow.

[meeshers]

I just got a new one today, when Jessica wanted to go on the swing ride at Sesame Place. I literally barely fit in the swing and it hurt. I don't want to be that mom.

I want to fit more comfortably on airplanes and in stadiums/arenas.

I want to fit in the jeans I bought right before getting pregnant.

I don't want to be a frumpy mom.

There are more, and I'll be writing them down, but figured I'd share at least a few of mine.

[rhubarbarian]

I didn't know about the about the memory advantage of handwriting over typing. After reading the initial chapters, I put my Advantages list in the notes on my phone, because I always have my phone and I'm not sure I can keep up with notecards, but I can give that a try.

I plan to read the list every morning after I wake up and every evening before dinner. I don't think I'll have any trouble doing that, but if I do, I'll set calendar reminders (like I do for everything else in my life).

My list:
Improved health
Take fewer pills
Lower medical bills
Live longer
Extend time I can remain independent in my old age
Improve joint pain
Decrease chance that I will need knee replacement
Be good role model for younger family members
Buy more stylish clothes
Make it easier to stay fit
Make it easier to stay flexible
Improve balance
Make outdoor activities more enjoyable
Feel less self-conscious in summer clothes and swimsuits

[lindabee]

ARC
Having more energy
Happy when I look in the mirror
Less stress in deciding what to wear
More confidence
Cuter clothes

For now I have set an alarm on my Fitbit twice a day to remind me to read my card

[teddytiger]

Good morning everyone! Excited to be starting this again. I've been keeping my ARCs on my phone. This time I did write some new ones by hand but I will probably transfer them to the phone since that is my most reliable way to read them. I read them in the morning and that is an established habit I rarely forget. I also (try to) read them in the afternoon, around 4 since that's the beginning of a danger zone for me. I have a reminder on my google calendar that pops up each day at 4. After doing this for a year +, my ARCs are centered around maintaining my weight. Here's what I have this time:

1. I like how I look and feel at this weight.
2. I enjoy eating in a way that fuels my healthy body.
3. I like learning about how my thinking affects my actions and what I can do to use my brain to achieve goals-not just in regard to weight loss.
4. I sleep better and wake up without regret about my choices the day before.
5. Doing this-maintaining my weight,-is evidence that I can do hard things and that helps with life in general.

Have a great day, everyone!

Phyllis

[lisabee]

I will read Chapter 5 this lunch time and start making notes for my Advantages Response Card (ARC). Thanks for the posts above, they're really helpful, I'll check in again later. I think mine will be a combination of health items and "vanity" items. Sure the health benefits are really important, but I'm a shallow soul and I love slim fitting clothes!

[treasure]

I will read chapter 5 tonight and do my cards. I just received the book late yesterday and have not had time to read yet. Great to see what others are feeling. i'm sure mine will be very similar.

[beachgirl]

Good Morning Everyone!  

My ARC card is made.  I wrote out a couple of copies--one to keep at work, one for my purse/home.  I think writing it out will work best for me.  I seem to "learn" better that way.

One of my main points is losing weight to increase my confidence and self esteem.  Those are two really big ones for me.  I don't have that much to lose, but I'm quite short and every extra pound shows.

Mare, thank you for doing this!


I'm going to read the card before every meal (for right now at least) At work, my card is on my docking station as a reminder.  I have my other card in a prominent place at home as a reminder to read it

[hipmom]

Good morning!  I'm going to give this my best effort this time around.  I'll read Chapter 5 and make and post my ARC later on today.  I'll hand write them and then take a photo of the card to keep on my phone as a back-up plan. 

[Byrd]

Checking in today. Will lurk consistently, not sure how much I'll post.
Will read day one, write ARC and read with my morning coffee and right after dinner - my hard time of day.
Thanks Mare!

[bamaramagirl]

Good morning. Here is what I put in my ARC:

1. To alleviate the knee pain I am feeling due to my weight
2. To look better and feel better when I look in the mirror
3. To finally take care of myself after years of putting others first

editing to add more:

4.  To not feel so self conscious All. The. Time
5.  To show people I CAN be healthy
6.  To fit better in my clothes

I'm sure there will be more, but that is my beggining

[Tinkamom]

Here are my new ARCs:

I'll be able to fit into my smallest jeans without struggling and without creating a muffin top.
I'll feel proud of myself for getting back to my goal weight and STAYING there.
I'll feel more in control of my cravings and my response to them.
I'll feel better about myself.
I'll stop the roller coaster ride up & down the scale.
I won't feel as if I HAVE to avoid salt & drink more water the day before my WW weigh-in.

I've them in the Reminders on my iPad, which also appear on my phone.

Like Teddy, I've already developed the habit of reading them first thing in the morning. 

I've set an alarm on my iPad for 8:30 PM to remind me to read them again, and I'll add an alarm to my phone. The challenge will be not to  repeat past behavior, where after a few weeks I just shut off the alarm and don't  read the ARCs a second time.

I'm looking forward to Mare's fabulous leadership and reading the ARCs of others, because many times they've struck a chord and I've added them to mine.

[caroline1079]

Was so excited to get my book yesterday and read through these messages today! I will read tonight and create my ARC card. I think for me the best time to read it will be in the morning and right after dinner which is a hard time food wise for me. I will post what I've written on my card tomorrow! Thanks for getting this group going and I'm loving all the insight!

[boatinggirl707]

Good morning!

I've created a long ARC, but here are a few big ones for me:

I'll be able to wear all of the clothes in my closet with confidence
I'll reduce or eliminate knee and foot pain
I'll have more confidence and be ready if an opportunity to date arises

[jonik]

Good morning all,
I have my cards on my phone and a little notebook in my work bag. They have some different options that keep it more interesting for me. I have done this for about 18 months so I have lots of them and they reflect where I was at the time -- a good reminder of how far I have come. I do best when I make time in the morning before work to check in and post because it reminds me to read my cards and gets my head in the game. That said, I have let this habit drop lately. Time to get going again!

Some of my cards are reminders of how far I have come and how much better I feel; that the majority of my time is feeling GOOD, not bad. Most begin with the statement "I am someone who..."

This is going to be a great experience. Stick with it and enjoy the ride. Remember, all the fun rides go up AND down

[Deleted]

I'll be reading my ARCs first thing in the morning, with my coffee. That'll be an easy one to remember. In the past I've often fallen short on reading them a second time. I'm going to set a phone reminder for after dinner, since evening snacking is a habit I need to kick to the curb.

I'm having a bit of a challenge creating new ARCs since my previous ones still ring true for me. Maybe I'll just tweak the language a bit.

[mdmd2008]

I've written my ARC, although I may add one or two more today. This is my first time through so I want to be thoughtful in completing the exercises.

A few big ones for me:

I'll be more active with my 2 1/2 year old and take her out to do things on weekends (park, kids museum).

I'll be able to wear the smaller sizes in my closet.

I'll live longer.

I'll be more marketable.

My plan is to read these before work and right after dinner.

[mare]

I wrote my arc in my notebook and transferred it to be the email I get at 3:30. I wrote another one in our other Beck home recently and that one is waiting for me when I wake up.I am up about 16lbs from goal now so whereas other rounds have been more focused on maintaining my weight this time needs to be loss focused. Good thing those are the same behaviors just with a little less food.

Here's my list -
Reasons to work on losing weight again
1. Stop paying weight watchers $50/month
2. Fit back into the size 6 pants I was wearing
3. Not be anxious about how I'll handle food choices
4. Sleep more soundly and need one fewer hour
5. Have a stronger NYC marathon experience
6. Model for Joyce how to use food as a tool for health not a coping mechanism
7. I solve other issues in my life when I don't use food to avoid them
8. I will find other activities to fill my time b besides eating
9. I will feel more attractive
10. My moods will be more stable

[pirouette]

Mare, I know I sound like a broken record but thank you again for your amazing leadership.


More enery in the am
BMI below 30
Easier to hike and ski-activities I've avoided because of how difficult it has become at my current weight
Back and knees are starting to complain-I want to give them a break
Sick of clothes with a 'w' after the number

Instead of writing it on a journal page as I have in the past (and then forgetting where to find it) I've listed my ARCs on a sticky note and have put it on the inside of my journal cover for easy access. Why I didn't think of this before I have no idea...

Each time I work this program I am less eyerolly . It's just like preparing for any complex activity. I loved to play soccer when I was younger. I enjoyed sprinting, drills and games but HATED the distance runs. But of course I had to do the distance runs in order to be able to play. I loved soccer(never a great player but what the hey) so I sucked it up and did it.

I'm applying the same attitude to Beck.

[pepper]

I'm going to make myself not look at my old list. Here's what matters to me now:

1. I can wear anything in my closet.
2. I have more confidence.
3. I feel more like myself.

[kaycee]

Mare, thanks for doing this! I've gone through the Beck book a few times, but haven't done much with it lately. I'll work on my ARC today, but I know #1 will be improved health. I have my ARC on an index card standing in a little picture holder and keep it on my dinette where I can see it and read it before each meal.

[ermabom]

I rewrote mine a few weeks ago and I just edited it and here it is:
- I want to continue to look good
- I want to continue to feel good
- I like the way I look in photos
- I like the way I look in the mirror
- I want to continue or maintain my weight loss
- I want to wear stylish clothes
- I want muscle definition
- I don’t want flab or rolls around my waist again
- I like being thin
- I don’t like feeling bloated and heavy
- I don’t like it when my jeans are tight

[ermabom]

Oops, sorry! forgot to do the reminder thing

I have alarms set to read my ARC at 8 am every morning and at 5 pm every night

[coffeequeen63]

Good morning, everyone!

I've done the Beck rounds before, so I have quite a few advantages that still speak to me. I'll just list a few of them:

1. I'll feel that I control the food and not that the food controls me.
2. I'll feel good about the choices I made during the day and I'll sleep happy.
3. I won't be embarrassed to run into people who knew me when I was thinner.
4. I don't want to feel like a failure for not being able to lose weight and keep it off.
5. I don't want to prematurely age myself with poor eating habits and lack of exercise.

I read my ARC in the morning with my coffee. I have been a complete slacker in the past about reading them a 2nd time. I'm picking 4:00 also and setting an alarm on my phone. Afternoon is also my danger zone time, so that should help. Have a great day, all!