Beck

Question 1

DO IT ANYWAY

Answer 1

Even if I don’t feel like using a diet skill, I have to do it anyway. If I do only what I feel like doing, I won’t be able to lose weight and keep it off.

Question 2

EAT MINDFULLY

Answer 2

I need to eat slowly and mindfully while sitting down – every single time.

Question 3

IT IS OK TO DISAPPOINT PEOPLE

Answer 3

I am entitled to do what I have to do to los weight, as long as I am nicely assertive

Question 4

SAY NO TO EXTRA FOOD

Answer 4

Get rid of extra food. It’ll be wasted in the trash can or in my body. Either way, it’s wasted.

Question 5

PUT DIETING FIRST

Answer 5

I have to plan my life around exercise and dieting activities, not visa versa.

Question 6

EXERCISE, NO MATTER WHAT

Answer 6

If you don’t feel like exercising, remember that 5 minutes is better than 0 minutes

Question 7

TOLERATE IT!

Answer 7

Hunger and cravings aren’t emergencies. I can tolerate it better than having full-blown diabetes.

Question 8

DISTRACTION TECHNIQUES

Answer 8

When I want to eat something I shouldn’t, do these things instead: text buddy, stretch, life weights for 2 minutes, walk around.

Question 9

IF I’M HUNGRY AFTER A MEAL

Answer 9

Don’t worry, it takes 20 full minutes to feel full.

Question 10

NO EXCUSES

Answer 10

Just because I want to eat, doesn’t mean that I should.

Question 11

RESISTENCE HABIT

Answer 11

Every time I eat something I’m supposed to, I strengthen my habit to give in. Every time I don’t, I strengthen my resistence habit.

Question 12

CAN’T HAVE IT BOTH WAYS

Answer 12

I can be loose with my eating OR I can be thinner. I can’t be both.

Question 13

IT’S NOT OKAY

Answer 13

It’s not OK to eat this. I’m going to be very sorry if I do.

Question 14

I’LL CARE LATER

Answer 14

I may not care right now, but I will care a LOT when I get on the scale

Question 15

I’D RATHER BE THINNER.

Answer 15

Being thinner is so much more important to me than eating this food.

Question 16

NO CHOICE

NO CHOICE

Answer 16

NO CHOICE

Question 17

ADVICE TO BEST FRIEND

Answer 17

If my best friend were discouragd

Question 18

BE REALISTIC

Answer 18

don’t expect to lose weight every week

’

Question 19

CELEBRATE

Answer 19

I should celebrate every half pound loss

Question 20

DON’T COMFORT MYSELF WITH FOOD

Answer 20

If I’m upset, don’t eat to seek comfort.

It won’t solve the problem and I’ll just feel worse.

Question 21

ENRICH MY LIFE

Answer 21

i need to work toward developing

coping skills other than eating.

Question 22

NO CHOICE

Answer 22

That’ it. I’m absolutey not going to eat it.

I’m choosing to say no.

If I want to lose weight, i must

STOP EATING JUST BECAUSE.

Question 23

AFFIRMATION

Answer 23

I AM NOT MY WEIGHT.

BEING THIN DOESN’T MAKE ME WEAK.

Question 24

EAT SLOWLY AND SITTING DOWN

Answer 24

I have to eat every bite slowly.

I have to sit down to enjoy my food.

its a lifelong habit that will

help keep me thin.

Question 25

GIVE MYSELF CREDIT

Answer 25

I really do deserve credit for breaking bad habits.

Question 26

EXERCISE IS NOT NEGOTIABLE.

Answer 26

I need to make it a daily habit. the hardest part is getting started. I'll feel great when I'm done.

Question 27

WANT TO EAT? WAIT 20 MINUTES.

Answer 27

Eating won't solve this problem. It will only makes things worse -- because I'll have two problems: the orignal one guilt over eating

Question 28

STRESS IS NOT SOLVED WITH DESSERT

Answer 28

Take a few minutes. Breathe and think: do I really want this? do I really need this?

Question 29

HOW IS IT GOING T FEEL?

Answer 29

I don't care right now. But if I eat this, I am going to be: unhappy with myself discouraged dissappointed. **Is it worth it??**

Question 30

SUCCESSFUL DIETERS STICK TO THEIR PLANS.

Answer 30

You have to plan to lose weight. It doesn't just happen. Plan every meal. If you ate it, record it.

Question 31

STRENGTHEN RESISTENCE MUSCLES

Answer 31

Every time I resist eating a snack, I develop my ability to reject temptations. This wil help me in the future.

Question 32

EATING UNPLANNED FOODS

Answer 32

I will get momentary pleasure. Then I'll feel bad about myself for hours. Its not worth it.

Question 33

DEPRIVATION

Answer 33

Deprive myself of this food now. OR Deprive myself of the benefit of weight loss.

Question 34

STICK TO THE PLAN

Answer 34

The plan is to live long enough to see Maya flourish see Reuben as a husband and father see Arie happy

Question 35

PLAN FOR TREATS

Answer 35

Treats are ok in moderation and when planned for.

Question 36

YUMMY NOW OR THINNER LATER

Answer 36

You decide. it can't be both

Question 37

LOVING ARIE

Answer 37

If I love Arie, I need to take care of myself.

Question 38

MAYA APOLOGIZES

Answer 38

I want to live long enough to hearMaya apologize and truly mean it.

Question 39

CLOTHING CAN BE FUN.

Answer 39

Now I dress to hide myself. I'd rather dress to feel happy and look smart.

Question 40

SEE THE WORLD

Answer 40

I can't see h