Day 41 - Beck Diet Solution, Make A New To-Do List

Do these activities daily:

· Eat a healthy diet and restrict your calories.

· Eat slowly and mindfully.

· Sit down to eat.

· Eat only to mild fullness.

· Monitor your eating throughout the day.

· Give yourself credit.

· Do spontaneous exercise.

· Respond to sabotaging thoughts.

Do these activities between once a day and once a week:

· Weigh yourself at least once a week (daily if you’d like).

· Meet or talk with your diet coach weekly.

· Do planned exercise at least three times weekly.

· Make sure you create time and energy for weight loss.

· Read your Advantages Response Card as needed.

· Use anti-craving techniques.

· Use the Seven Question Technique to solve problems or negative emotions.

· Mentally prepare for special occasion meals like dining out, vacations, office events, etc.

· Brainstorm on ways you can reduce stress.

· Take steps to enrich your life.

Dr. Beck says that if there was only one thing from this program that you chose to continue for the rest of your life, that should be planning and tracking your food. She says you can experiment with planning meals in your head, but the minute you fall off the wagon you should go right back to pre-planning and tracking your food. She also reports that in her experience, most people get overconfident too soon and stop pre-planning long before they should. If this happens to you, don’t get down on yourself – just get back on the program.

Also, you can experiment with reading your cards on an as-needed basis. Again, if you start to slip, go back to reading them daily. Also create new cards to address new thoughts/challenges/a-ha moments you have as your journey continues.

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Day 18 - Beck Diet Solution, Change Your Definition of Full

Sacha Chua via Flickr Naturally-thin people are usually good at the skill of eating to the point of normal fullness. In general, this means being just as able to take a brisk walk after a meal as before the meal. Eating past fullness doesn’t feel normal to thin people – it feels uncomfortable to them, says BDS. But for people with weight problems, this overfull sensation may actually feel normal for a number of reasons – wanting to prolong the eating experience, taking advantage of food being around, wanting to load up to avoid being hungry between meals, and so on. If you’re worried about getting hungry before your next meal, just remember what we’ve learned about hunger – that it’s never an emergency and that we can withstand the sensations. We have plenty of distractions and anti-craving techniques at our disposal to deal with cravings as well. If you’re triggered to eat more because there’s food sitting around, like at a dinner or party, you c...

Day 22 - Beck Diet Solution, Say “Oh Well” To Disappointment

Inigo Montoya: Who are you? Man in Black: No one of consequence. Inigo Montoya: I must know... Man in Black: Get used to disappointment. Inigo Montoya: 'kay. The Princess Bride (20th Century Fox 1987) Just as Inigo shrugs off the disappointment of the Man in Black’s declining to reveal his identity and gets right back into the duel, so too must we shrug off those discouragements that go hand-in-hand with losing weight and keep truckin’ down the weight loss trail. It’ll go easier for us if we do. What if we just lay around bellyaching about how horrible it is that we can’t have that donut, can’t eat/drink exactly what everybody else does at parties, can’t just open the fridge and eat whenever we felt like it? How much would we really accomplish that way? Even if we do stick to our plans for a little while under that mindset, we’d be fighting an exhausting battle with ourselves every day and eventually give in. Even the patience an...

Day 7 - Beck Diet Solution, Change Your Environment

If your environment is not in line with your goals, then you need to change it. Environment is everything. As Joel Osteen said, you can't soar with the eagles if you're pecking around with the chickens. So too is it with dieting. If, in your environment, you're surrounded by junk food, temptations, a lack of organization and putting everybody else's needs ahead of yours, you are not soaring with the eagles yet. Set yourself up for dieting success. Throw out the junk food and any trigger foods. If you have other people in your house who eat that food, ask them if they would be willing to eat that food outside of the home, or at least put in a place that is out of sight. If those other people are children, you might want to make that decision for them. Maybe you have small children and mealtimes can be hectic, where you feel like you have to rush through your food just to attend to them. You could consider having two separate courses or mealtimes, having ...

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