Beck Diet

  1. Successful dieters and maintainers stay successful because they don't eat whatever they want, whenever they want it. They stick to their plans.
  2. Every time I resist eating something I'm not supposed to have, I strengthen my resistance muscle- which will make it easier & easier & easier to resist in the future.
  3. Every time I eat something I'm not supposed to eat (unplanned), I strengthen my giving-in muscle- which makes it more likely that I'll give in the next time...and the next...and the next.
  4. If I eat this unplanned food, I'll get momentary pleasure, but then I'll definitely feel bad afterward. It's not worth it!
  5. Either I deprive myself of eating this food today or it's likely that I will deprive myself forever of all of the advantages of losing weight.
  6. If I want to lose excess weight forever, I need to stick to my plan- no ifs, ands, or buts.
  7. I can always plan to eat this food tomorrow.
  8. -Fast forward- how you will feel 10 min after eating the unplanned food.
    +Fast Forward- how you will feel 10 minutes after resisting the unplanned food.
  9. If I want to lose weight permanently, I can't make exceptions. I'd rather be thinner!
  10. "Free" food is only free in terms of money. Eating unplanned free food brings a heavy cost in terms of reinforcing my giving-in muscle & increasing my weight.
  11. I'm going to be deprived no matter what. Either I'm going to be deprived of eating whatever I want @ this special occasion OR I'm going to be deprived of being thinner, being healthier, feeling better about myself, being less self-conscious, being proud of myself, having more energy, & feeling good when the event is over!
  12. It's worth it to me to stay in control @ dinner. And I don't want to undo all the good work I did @ dinner by overeating when I get home. I'd rather be thinner!
  13. Because I want to keep off excess weight, my weekend eating has to be the same as my weekday eating. My body doesn't know or care that it's a weekend & if I eat too many calories, I'll gain weight. It's worth it to me to control my eating- even on weekends.
  14. My goal to lose weight is more important than other people's momentary desire to have me eat their food. Their disappointment will likely be mild & brief. And it's so important to me to reach my goal.
Card Set
Beck Diet
Diet Response Cards