DAY 23: Unfair? Deal with it!
What has helped me most when I have that feeling of unfairness is to think about FACTS that Beck gave: Most thin people DO restrict their eating.
They may not consider themselves on a diet, and many of them don't talk about it a lot or c... Read more
Watching Thin People
I was at an annual business meeting for my husband's hiking club. Everyone present was slim and fit except you-know-who. When the agenda was concluded, a buffet was served in the next room.
I thought this occasion was a perfect opportunit... Read more
DAY 22: Say "Oh, well" to disappointment
This element of The Beck Diet Solution is liberating!
"Oh, well" is the opposite of my previous routine---which was to say "Oh, no" and obsess about it, whether disappointment, frustration, or regret.
"Oh, well" positions me to move on... Read more
Behavior also changes thinking
A funny thing is happening to me. For all these years I have resisted various steps because I was not willing to DEPRIVE myself. Now some changes have been possible, with the incremental structure detailed in the Beck Diet Solution---because I... Read more
I do know several people who have a normal perspective on food.
My friend was pumping gasoline. I nodded toward the adjacent convenience store as I commented with a chuckle, "I'm not allowed to go in there."
[This is because while I'm... Read more
DAY 21: Get Ready to Weigh In
Recently I have been weighing on Wednesday and Sunday. I like the mnemonic of "weigh-in Wednesday," and Sunday seems like a reasonable addition. I don't want to weigh more frequently than that, because seeing daily fluctuations on the scale do... Read more
DAY 20 - Get Back on Track
Slowly I am learning to do this. I am gaining a better sense of perspective.
Paul the Apostle had a first-century Plog---I'm thinking it would have been a papyrus-log instead of a web-log! Writing to friends in the city of Philippi, Paul ... Read more
Response Cards - Part 6 of 6
Life will be much easier if every time I am tempted, I confidently say to myself, NO CHOICE! I am absolutely not going to give in!
Giving myself at least partial credit allows me to regroup, start fresh, and stay on track with my eating pl... Read more
Response Cards - Part 5
Never go to the grocery store hungry. Never, ever, ever go to the grocery store hungry.
Give yourself the freedom not to be perfect. You can just jump in with both feet, get messy and get started. (Thanks to BigLittleWoman)
I will no ... Read more
Response Cards - Part 4
Don't get so excited. You eat out quite a bit. It's NOT special enough to keep you from making good choices.
Hunger comes and goes. Thin people know this, and they don't worry about being hungry.
As much as I want to eat this food an... Read more
Response Cards - Part 3
Don't deceive yourself with an excuse about why it's okay to eat this unplanned food. That's how you got this excess weight and kept it so long: you're very skilled at fooling yourself about your food choices.
If I keep practicing the Bec... Read more
Response Cards - Part 2
Cravings will go away. I can do things to make them go away faster. I don't have to give in to cravings.
Just because I'm hungry doesn't necessarily mean I should eat.
I'm so glad I'm not eating that!
When I'm tempted to eat som... Read more
Response Cards - Part 1
[In no particular order]
Following my eating plan is more important to me than satisfying a momentary desire.
I am a strong person. I can control my eating choices.
Get rid of that junk food. It will be WASTED anyway if you put ... Read more
Response Cards - Some Remarks
[Response cards are a tool used in The Beck Diet Solution by Judith Beck. Many of us have unhelpful thoughts that must be changed to realize permanent weight loss. It is useful to make cards for ourselves that tell the truth about normal eating.... Read more
DAY 18: Change your definition of full
Wow, has this one been radical for me. Since I approached the Beck Diet Solution with the fanaticism of a zealot, from page one I have making response cards. I assiduously made them from the Foreword and the Introduction as well as from the fi... Read more