Don’t Fool Yourself: Brenda

Another Beck Diet Solution Dieter is Brenda, a 49 year-old self-described lover of carbs.  Throughout the past two decades, Brenda has tried dieting at least 20 times. But whenever she lost weight, she always gained it back in less time than it had taken her to lose it.  Brenda started out our group on a carb-counting diet. After she had lost 18 pounds in five months, her weight loss stagnated –  she was fooling herself by allowing too many carbs to creep back into her diet. (“It won’t really matter if I don’t count [this carb-heavy food].”)

Brenda had two choices: cut her carbs again or switch diets (a skill learned in Day 2 of The Beck Diet Solution). She decided to switch to a program in which she counts points (analogous to counting calories) so she could have more of what she loves: carbs.

Two weeks ago Brenda made the switch and has now already gone down another 1 ½ pounds.  At this week’s meeting, we discussed a breakfast she planned to eat at her favorite restaurant in a few days. This was a typical breakfast she used to have when she wasn’t dieting. Again we discovered that Brenda was “fooling herself” (Day 19) – this time, by not taking into account all ingredients (especially the butter and half and half) that would go into the breakfast. She was shocked to see how many points it would use up. (In the description below, we’ve converted points to calories.).

2 Eggs: 180 Calories
2 Pieces of Rye Toast: 160 Calories
4 Pieces of Bacon: 200 Calories
Butter/Oil (for cooking and for toast): 200 Calories
½ and ½ (for coffee): 40 Calories

=780 Calories

What Brenda thought would be a reasonable breakfast turned out to contain more than 2/3rds of her points allotment for the entire day.  Our diet group members suggested reasonable alternatives:

3 Egg Whites: 51 Calories
1 Piece of Wheat Toast: 65 Calories
2 Pieces Turkey Bacon: 70 Calories
Butter: 36 Calories
Nonfat Milk: 15 Calories

=237 Calories

Brenda realized that it just wasn’t worth it to eat the original meal she had planned when she could be satisfied with something similar. This was an important learning experience for Brenda and the group—how easy it is too fool yourself about how much you’re eating.

Holiday Eating: Maria

Our Cognitive Therapy weight loss group has now been meeting for 6 months.  In spite of the fact that our dieters are faced with an overabundance of holiday goodies everywhere they turn, their motivation stays high and almost everyone lost weight this week.

At our meeting yesterday we discussed the possible eating-related perils and pitfalls that can arise during holiday time, and how to deal with them, especially how to cook and bake without nibbling. This had been a problem for many of the women in the past, including Maria.

Maria is a 38 year-old mother of two.  She started dieting at age 20 and since then has tried at least five different diets on more than ten different occasions.  In the past, she’s lost as much as 60 pounds. It took her about eight months to lose this much weight but she started gaining it back within only three months. Since she joined our group, Maria has lost 38 pounds.

Maria had a big triumph this week.  Once again she made a cheese tray to bring to a function at her daughter’s school.  Last time she made one (about a month ago), she had the sabotaging thought: “It won’t matter if I just shave off a few pieces while I’m cutting the cheese.” This sabotaging thought led her to eat lots off unplanned pieces. Keeping that experience in mind (a skill learned on Day 13 of The Beck Diet Solution), and remembering how bad she felt last time for giving into her craving, Maria prepared herself in advance with the following thought: “The cheese would taste good but if I eat it, I’ll feel bad.” Therefore, she held strong and didn’t eat even a single piece while she was preparing the tray.  She also did some problem-solving. To eliminate some of the temptation, Maria bought already cut up cheese so she wouldn’t be tempted by cutting it herself.  A few days later, Maria is still thinking about her triumph with the cheese tray and giving herself credit (Day 4).

Welcome!

Welcome to the Beck Diet Solution Dieters Blog!  I’m Debbie Busis.  Dr. Judith Beck and I run a weight loss group, based on The Beck Diet Solution (BDS) every Monday at lunchtime. This group has eleven women and you’ll meet all of them as time goes on in this blog. The women have been learning the techniques of the BDS program and have been steadily losing weight, most of them between ½ to 1 1/2 pounds per week. Two of the women have now lost over 30 pounds! All of them have been on multiple diets throughout their adult lives. Whenever they lost weight in the past, however, they always gained it back.

The women are confident that this time will be different, though, because in addition to learning how to change their eating behavior, they’re learning how to change their thinking.  Each week our weight loss group learns or reviews new behavioral and thinking skills and shares their successes and their difficulties. It’s a wonderful group! We’re so proud of how everyone is doing.

We hope you’ll visit this blog every few days to see stories and updates about the wonderful women in our weight loss group—and to learn how the techniques in the BDS can help you lose weight and keep it off permanently.

***For more information about The Beck Diet Solution, please see www.beckdietsolution.com.***