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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