The Beck Diet Solution

Feeling overwhelmed by the requirements of your diet Feeling deprived Feeling discouraged when you don’t lose weight consistently or lose as much weight as you had hoped Feeling stressed by other life problems

Choose a nutritious diet. Create time and energy for dieting. Plan what and when you’re going to eat. Seek support. Deal with disappointment. View overeating as a temporary problem that you can solve. Cope with hunger and cravings. Eliminate emotional eating. Give yourself credit.

You’ll get to the point where you react differently when you see food you know you shouldn’t eat.

Remember, the bread will be tempting, but I can resist it. It’s more important to me to lose weight. If I eat the bread, I’ll get momentary pleasure, but afterwards I’ll feel worse.

don’t start dieting until you’re psychologically ready, which might not be until two weeks from today.

need to read my Advantages Response Card at least twice a day if I want to resist temptation. It’ll take only a few seconds. It’s not a big deal. I might not need it psychologically today, but I’ll need it soon. I have to cement these reasons in my mind for when the going gets tough.

To lose weight, I’m going to have to train myself to do what I need to do, not what I feel like doing at the moment.

But I’m not naturally thin. I do struggle. I do deserve credit every single time I think about something in a helpful way or engage in helpful behavior.