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

[gladiola1127]

I've written my ARCS down, new and fresh ones, and put reminders on my iphone. My ARCs are focused on running better/faster and feeling better in my own skin. Oh, and helping with my GERD issues.

Thanks for doing this Mare. I got a lot of it when I was lurking and reading. I'm hopeful that actively participating will be even more helpful.

[fitin14]

Aug 1, 2016 9:14:26 GMT -5 pedidiva said:

I have amended my ARCs to include:

I want to have a more nurturing, less cluttered home environment. To do this, I will take a small thing daily (like cleaning out a drawer) so that I won't get overwhelmed.

I am a person who eats slowly.

I am a person who sits with my feelings and emotions. I feel them. I know that they will rise up like a wave, wash over me, and recede. I welcome them, I feel them, I acknowledge them. I do not "check out" by turning to food.

I am a person who realizes that my short comings and mistakes are a way for me learn and to evolve into a better human.

I love that you included the declutter a bit every day, to me this is symptomatic of my weight loss as well, I feel like I have to do everything at once, lose 70lbs, plan meals for the month, exercise every single day, keep a spotless home, balance the budget etc etc. I like giving myself permission to take things slow and work on them.

[fitin14]

Thank you Mare for leading this. I had the Beck book and have the workbook and I did do an ARC etc but will be editing today and I think the focus with this thread and eveyone's input will be very helpful. thanks again.

[smithie]

My favorites from last time were: "I want my life to be about more than needing to lose weight and failing at trying." and "Dressing will be fun, rather than a problem to be solved."

But since I have yet to succeed, I guess those were not motivating enough, so I did new ones this time.

[ringydingy6]

So much good stuff here! I worked on my ARCs this morning, and many of them are similar to what others have listed. One that I have listed is that I just feel happier when I am disciplined with my eating and exercise. I feel more in control, and less like a failure. I want to be one of those "results not typical" people -- where I can actually keep the weight off.

Working on finding the right place/time to re-read these every day, but for now, they are on index cards in my purse and I'll get them out in the mornings pre-workout, and in the evenings before dinner.

It is amazing how much mental energy I invest in my weight (obsessing over food and the scale)-- I might as well invest it in a positive direction with my weight!

Great work everyone!

[melbre]

Good Morning! I've got my ARC list started. I will be thinking on this today & may make changes as I get inspiration from others here.
I have reminders on my phone to read them in the morning while getting ready, before lunch & just before leaving work (before dinner). I have them in my phone & will write a new card tonight.
My current ARC list:
1. I will feel better physically- fewer aches & GI problems
2. I will be better able to exercise, including hiking & kayaking
3. I will have more energy & stamina
4. My weight will not keep me from activities I enjoy
5. I will be better able to try new things
6. I will be happier with my appearance
7. My clothes will fit better
8. I will be able to wear a smaller size & it will be easier to shop for clothes
9. I will be less critical of myself
10. I will feel more comfortable overall

[fewermartinis]

This is my first time trying Beck cognitive therapy, and I am excited and hopeful. And I really appreciate all of you, your honesty and enthusiasm. I will work on my ARC's this morning.

[sailaway]

This is my first time through the Beck book, and honestly, it's the first time I've tried to articulate why I want to lose weight. With all the years I've spent struggling with the scale, I've never actually thought about the underlying reasons!

1. I want to be more confident in social situations.
2. I want to be comfortable in my clothes.
3. I want to like what I see in the mirror.
4. I don't want to choose my clothes to "camouflage" anything.
5. I want to feel more optimistic about putting myself out there, by dating online and meeting new people.
6. I want to wake up and not feel regret or guilt about what I ate yesterday.

I will read these with coffee in the morning, the 3pm danger zone, and around the time my son goes to bed (when I start rummaging through cabinets).

[rhubarbarian]

healthyjoy, regarding your question, I see this as a work in progress. I plan on revising my ARCs as I learn what motivates as time goes on. I may find that I don't really care about some I've written down and that are other ones I need to add.

[lemonaid7]

Good morning, I'm ready to begin and grateful to Mare for leading this process. .
I'll be reading my ARC with my morning coffee and at 3pm before I start snacking when I come home from work and have the weakest resistance.

I want to be the best possible version of myself.
I want to feel trim and confident.
I want to not feel self conscious at the beach, pool, yoga & gym.
I want clothes shopping to be a happy experience.
I want to be healthier and have a lower risk for heart disease, cancer, diabetes, stroke.
I want to wear the nice clothes I bought after losing 20 pounds last year, that are now snug.
I'm tired of the shame I feel being unable to master my weight loss goal.
I want my thigh rub gone!

[fewermartinis]

Here are some of my reasons. This will be a work in process --

1. to reduce joint pain
2. to stave off diabetes
3. to enjoy retirement and ease my current sadness and depression
4. to save money by wearing the many smaller clothes I already have
5. to be unashamed when seeing people from my past
6. to be able to take long walks
7. to be able to easily go up and down my stairs
8. to improve my balance and hopefully prevent falls
9. to feel that I am in control of myself and my destiny
10.to be able to buy a few pieces of quality clothing and wear them for years.

[Byrd]

Here are mine:

[trixiemoonpie]

This is also my first time doing Beck. I just got done writing my ARC on cards and put the list in my phone. I will read it every morning, in the late afternoon on work days (a hard time for me) and as many times as I need to after dinner. My God, after dinner is just the worst for me. I am morbidly obese (that was hard to type) and I will read my ARC faithfully.

My list is mostly health related with being able to buy cute clothes thrown in there.

[droidrunner]

My ARC goals are:

Not to be the biggest one in the group
To not stress about clothes and what fits in the closet
Reduce my BP
No longer be winded going up the stairs at work

[wendy]

Hello Everyone!

Here is my list:

I will feel great
I will be able to wear all my cute clothes
I will feel comfortable in pictures
I will have more energy
I will be able to move around easier
I will fill good in my clothes, not tugging and pulling all day
It only takes 5 seconds to lose weight (the amount of time it takes to make to make a decision)

Beck On!!

[sunmoonstars]

[quote author="Admin" source="/post/50692/thread" timestamp="1470057279" In fact, it will be annoying when people start pointing out how 'good' I look. I will want to punch them and say 'I looked fine before you fucking twit'. It's been a thing that has derailed me in the past. I'm not going to let it this time
[/quote]


I agree, Holand. I know it's natural reaction for a lot of people but those compliments usually make me feel uncomfortable.

[hipmom]

I'll read my ARC when I wake up, before lunch and before my commute home.  My reasons that I want to lose weight are:

• I want to grow older in a healthy and fit body.
• I want to STOP the yo-yo dieting cycle.
• I want to feel proud of myself for reaching my fitness goals and share that pride with my family, friends and personal trainer.
  
• I want to perform better in sports/leisure activities that I currently enjoy -- skiing, 5k's, kayaking, bicycling.
• I want to sign up for tennis and golf lessons without worrying about how I will be perceived based on my size.
• I want to feel comfortable enough to participate in hiking and cycling meet-up groups.
• I want to be comfortable wearing different styles of clothes.
• I want to be comfortable dancing in social situations.

Thanks, Mare!

[sarahsota]

Sail away made me think of another one I'm writing down

I don't want to feel guilty anymore all day long, every day.

[wendy]

I didn't state when I would read. First thing in the morning and at 4:00 the bewitching hour!!!

[Deleted]

I realized in doing this exercise that it really only boiled down to four things for me:

1. Be physically comfortable. When driving, sitting at work, laying down. Not feeling bulky or squeezed or pulling at my clothes to cover lumps.

2. Not be the person shoveling food into my mouth at every happy hour, dinner, event, holdiay.

3. Be the "hot" wife - or at least be a little more trophy and a little less pity. Do my husband proud.

4. Be the funny friend and not the fat funny friend.


Number 2 really struck me. I just spent 5 days out of town with four other women. We ate every single meal together. I ate more than everyone. At every meal. Like... obviously. I had no idea this was happening.


Also, it was fairly shocking to me that after 20 years of dieting, this was the first time I really truly thought about why.

[Deleted]

Oh and I'll read 4 times a day, because I need it:

8am while prepping for the day.

1130am before lunch.

330pm when the munchies hit.

6pm when DH and I are in danger of saying "fuck it, let's order Chinese and drink wine."

[sunmoonstars]

Ok, here are some of mine, mostly inspired by the Reasons I Want To Lose Weight exercise I just did fresh:

I'll have a hot, trim, lean bikini body.
I'll feel hotter and sexier.
I'll have more self-confidence.
I'll have more energy.
I'll look hot in the hottest styles.
I'll live longer.
I'll feel better physically.
I'll enjoy sex more.
I'll look hot naked.
I'll like myself more.
I'll increase my self-esteem.

[lani]

So happy to be doing this again!  I swear, I could feel my dormant Beck skills rising from the ashes just re-reading the introductory chapters.

My ARC:

Improve chronic health conditions.
I'll have more confidence.
I'll be able to fit into my smaller sized clothes, which are the majority of my current wardrobe.
I will have more energy.
I'll feel proud.
I will feel more in control.
I will learn skills that will help me in other areas of life.
I won't obsess so much about food.

I will read morning, and before bedtime.

[teach2learn]

OK, I've got it.



I have the above in my phone--I may eventually change it into a Google Doc as I figure out how to organize this stuff, but a photo in a phone works for now (thanks, hipmom!). I also have Google Calendar set to email me at 7 a.m. and 7 p.m. with reminders (I already had a My Fitness Pal reminder at 7 p.m., so this is combined with that now).

[strose]

I added a few -

I NEED THIS WIN!


I will increase the odds of staying in my home once it's elevated. (Right now it's doubtful that I'll be able to handle the stairs.)