BDS: Day 10 (August 22 & 23)

[mare]

Happy week 4 of this Beck Round everyone! I'm glad to see the threads still so vibrant. Today's task is straightforward at first glance - set your first weight loss goal. So if you don't weigh in daily, do so tomorrow, or use your last weigh in and work from that. Beck advises 5lbs as being realistic. When you hit it, start again. Now that I am trying to do meditation more regularly, I am noticing how many have me count breaths to 10 then start over. Same idea here. Do five. Celebrate. Do five again. Unless you are within 5 of goal or maintaining, of course.

If this sounds tough for you, pay attention to the text in the book and maybe go back and reread the intro to see why having a small, relatively attainable goal, will work better for CBT success then the story that you don't deserve to celebrate until you're done*.

The article on systems versus goals that I posted this weekend fits well here. The reason Beck works is that we slowly work into new processes that then lead to outcomes. By keeping focused on the thoughts (e.g., noting credits) and the behaviors (e.g., seated mindful eating) and the combination (e.g., working with your coach) you will be engaging in things that will help you to lose weight.

This step is also super important if, like me, you are finding your 5lb goal is a weight higher than when you did this other times and you know this because those weights are in the book. It's important to shake off the past, can't change it, and concentrate on this time around. As Tekkie(?)'s signature used to say, "It doesn't matter what I did, it matters what I do next."

* An illusory concept. In order to keep the weight off, the work must continue.
************************************************************************************************
Optional bonus content. In a previous round, I posted this review of what we've covered so far:

1. Do you still feel a spark when you read your ARC? If not, tweak it some more until you crave those results as voraciously as a shark.

2. When you eat, is your bottom on a seat? If not, show standing noshing what it means to experience defeat.

3. Is your pace and demeanor like a skunk or a monk? Try for the latter, and get out of the "But I want MORE" funk.

4. When you make a healthy choice, do you hear a cheering voice? If not, please give yourself credits for they are a reason to rejoice.

5. For soon, is there a not just one diet but another should you later want/need to try it?

6. Could your coach name you without having to think more than a moment or two? If not, time to reach out and report on how you do.

7. Does your car, office and dwelling look like you're buying what Beck is selling?

8. Weight loss is not something to just be squeezed in, have you worked out a schedule for plan/shop/cook in'?

9. What about sweat both unexpected and a sure bet? Work hard to find something you like, so it's more than one more thing to done get.

10. And finally have you really accepted in your soul, that a 5lb loss is a stellar first goal?

[texasless91]

My plan is to do exactly what Dr. Beck (and Mare) said in the book: Lose 5 lbs. Celebrate. Repeat. When I get to the weight I feel good at, I will go on maintenance (which will be a different type of maintenance this time because I won't be returning to old habits). I deal better with small increments and, at this point, I have a vague idea where I want to end up but will see when I get there if I would feel better at a different weight. Just because it was a good weight for me in my 30's doesn't mean it will be now. This time it will be more about how I feel than a number on the scale.

[thread2fabric]

I'm setting my first goal at losing 3 lbs. Although this might seem small and insignificant, to me it's not. I know that 3 lb can take me some time, but I'm in it to win it!

[mary~m]

I've been working in 10 lb increments, but I think going to 5 is an excellent idea.  

[jonik]

I am setting a 3# loss too. My stats are accurate; I was 3# less for a few minutes in the spring. Not sure if I can sustain it. But, I will see how I do. I am working on changing some exercise...

[opal]

I will be working towards 5lb increments as well.

[rhubarbarian]

I never thought of 5 lb increments as a goal, but it makes so much sense. In the past, I always picked the weight that I could attain in 6 months, if I lost 1 to 2 lbs/week. Sounded reasonable to me, but I never got there.

[teddytiger]

Hi all, just returned from traveling. My goal has been maintenance for a while, but since I've been at the beach and visiting my daughter in Wisconsin, it might be losing some vacation #s (both the beach in Delaware & Wisconsin seem to have a lot of good beer & ice cream!) I'll face the music in the morning and know what my goal is. Glad I'm redoing Beck to help me handle any vacation souvenirs!

Phyllis

[lindabee]

I'm happy to have a 5 lb goal. It's attainable if I follow the program.

[bunnysocks]

I've lost 43# since 5/13 and have 90 more to go. Tracking 5# at a time allows for 18 more celebrations! Sounds good to me, I'm in.

Lowering my A1C and triglyceride levels are the bonus side effects of healthy eating, weight loss, and exercise. My ultimate goal is to ditch as many as possible of the 4 medications I must take to treat the conditions exacerbated by obesity (Type 2 diabetes, hypertension, obstructive sleep apnea, anxiety and depression). I've already seen good progress and my motivation is high.

We can do this.

[lisabee]

I am really happy to set a 5 pound loss as my first goal - because 5 pounds loss will bring me to a "healthy" BMI for my height. And the systems versus goals article really resonated with me.

[lisaz801]

I'm going to give the 5 lb goal a try. I've been trying to loose 15 lbs for a few years now - thinking I can do this its only 15 lbs - well it still hasn't happened. Looking forward to celebrating a 5 lb loss.

[coffeequeen63]

In the past, I always focused on the big picture of what my ultimate goal weight would be. That can be really daunting, so I think focusing on 5 lb increments works well. One thing that I will mention in case it helps anyone else is the celebration Beck talks about when you hit your 5 lb loss. In a previous round, one poster (Luna) mentioned buying an inexpensive ring every time she lost 5 lbs. She said she liked the reward aspect of it, but also when was writing something or working she would notice the ring or rings on her hand and it served as a reminder of her success. I tried this and I found it really helpful for me. When I was close to a 5 lb loss I started looking forward to trying on rings and getting a new one. That gave me a little extra motivation to stick with my plan. Again, I was not buying expensive jewelry, but the rings were fun and served as an anchor to remind me that I was successfully losing weight. And I wore them on my right hand so I noticed them when I was opening the refrigerator or pantry door! Sometimes that helped stop a slip in its tracks!

Have a great Monday, Becksters!

[ermabom]

The 5 lb thing works. I've lost 30 lbs 5 lbs at a time. I will be setting another 5 lb goal. I have been hovering at/around this weight for 6 months and I would love to be 5 lbs less because then I will no longer be overweight on the BMI scale. Yeah, who cares but it is something. If I don't make it, I will be happy to maintain also. But a 5 lb goal is a good thing.

Forgot to add credits so am editing:
- Read ARC 2x
- Sat and ate slowly and mindfully
- Didn't exercise but got 13K steps working around the house
- Emailed coach

[kaycee]

This idea make a lot of sense to me. It's so much easier to focus on a smaller realistic goal. I'm setting my first goal for a 5 lb loss.

[lani]

I am also more in maintenance mode.  I'm doing the review more for the mental discipline, and everything in life just works better for me when I'm Becking.  Five pounds is my goal.  I've lost 3 already just doing this much of the review.

Credits for 8/21:

Read ARC X 2
Read Response Cards
Read all new Beck posts &
continuing to post here
No snacking between lunch and dinner
Worked out
Meditated
Walked in morning and afternoon
I keep forgetting to add:  have continued eating sitting down, paying attention, and somewhat slower

[gladiola1127]

Hi everyone.

I read the chapter last night and think I will also go with a 5 pound goal, like others here.

Speaking of losing weight, I'd like to pose an issue - I know we are not supposed to be "dieting" yet, but in the recent weeks I have gained a few pounds. Nothing outrageous, about 3 or 4 depending on the day. I fear this is because I am not focused on counting calories or points or what have you. I have been instead focusing on all the Beck steps so far (especially eating mindfully and slowly).

I'm not entirely sure what I am trying to say here - maybe just that I am worried I am doing this wrong, or that Beck still has not effectively washed my brain. Or that my brain is just not Beckable.

Anyway. I am trying to be patient, trying to have faith in the system, and instead of worrying about this I am trying to focus on all the good Beck steps I am practicing. But the point of doing these exercises together, is that I can post these kinds of issues, right?

Credits:
-walk this morning
-read ARCs
-read chapter last night
-very active weekend
-health meals planned today
-meditate last night
-sat while eating
-constant improvements on mindful eating

Glady

[fitin14]

I will set a 5lb goal as well. I lose very slowly and its easy to get discouraged. usually this is what throws me off a weight loss plan, trying for a week and seeing maybe .5 lb loss can be difficult but I will read my ARCs and hang on to you guys and this thread as well as my coach for support. 

[mary~m]

I weighed in this morning, and updated Loseit and Fitbit with my new 5# goal.  I do feel better without so far to go until I celebrate.

[mare]

gladiola1127, any radical diet changes? Are you mindfully drinking a bottle of wine every night? Lots more refined carbs? Eating out? I can easily gain 3-4lbs from these things.

[pedidiva]

My goal is a 5 pound loss.  



I was thinking of what all has happened in my life since 2014. I wrote it down.  It is overwhelming, really. No wonder I am tired.  I am really proud of myself because I started my Wellness Project in 2014 with the first Beck round.  I am so proud of my accomplishemnts with my Wellness Project and how I maintained my spiritual, physical, and emotional health during this time period.  I am proud of my Beck skills, my weight loss, and my new coping mechanisms. 

I am happy with my ARCs. I have come to see that crediting myself and acknowledging my success is very empowering and  has really helped my self-esteem and sense of self-worth.

Credits

ARCs
Coach
worked out
credited myself
food plan

[pedidiva]

Overall, goal is to lose 30 pounds.  That will make 110 pound weight loss.

[meeshers]

A 5# loss will be worth celebrating in many ways...that's one pound lower than my weight at my first pregnancy check up. I haven't weighed that since then (and she'll be 4 next month!).

[jleigh64]

My goal is a 5 pound loss. I weighed in this morning and reset my LoseIt and Fitbit. I think smaller goals will be much better for me.

My kitchen is filled with healthy local produce and lean proteins. I love this time of year when the farmstands are full of yummy fruits and veggies.

Credits for yesterday:
ARCs ( I added some new ones)
Ate sitting down and slowly
Prepped and planned meals for the week
Long bike ride

[jenlovesdoggies]

I like the 5 lb loss goal + celebration.  That feels do-able.  As someone else mentioned, I've always focused too much on the end # and it has made it feel like a very slow plod to get there.  But 5 lbs is amazing and should be celebrated.