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Flashcards in The Beck Diet Solution Deck (19)
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Memory List:
On Tuesday 8/13/13 I stepped on the scale and weighed 129. That’s my lowest weight since I’ve been trying to lose for the last 2 1/2 months. It’s the first time the scale has showed I’ve lost ANY weight at all. It felt really good to finally see the number go down. It went up again though, so I have to keep being very careful.


I need to start reading my Response Cards and Advantages Deck now to develop new pathways in my mind so I’ll know exactly how to respond to my sabotaging thoughts when they pop up.


Distraction List: read the book or any of my other million projects. Drink herbal tea or have a Zevia.


The only way to lose weight permanently is to learn dieting skills and practice them every day. Then dieting will get easier and easier.


My Advantage List:
I’ll look better
I’ll fit into my own clothes and will finally have something to wear again!
I’ll feel better about myself
I’ll have more self confidence.
I’ll look younger and more beautiful.
I’ll be happy when I get on the scale each morning.
I wont’ feel self conscious anymore.
I’ll feel in control of myself and my eating.
I won’t have to obsess and worry about eating anymore!!!!
I’ll enjoy going shopping and trying on clothes again.
I’ll feel more socially confident.
I’ll get more compliments.
I’ll get more attention from the opposite sex again.
Lawrence will find me more attractive.
I will feel more confident in the bedroom.
I will get dressed to go out and know that I look amazing and turn heads.
I will look as hot as I did at my bachelorette party.
I’ll feel sassy and confident.
I’ll be able to market my business with confidence.
I’ll take a great professional photo for my website.
I’ll look great cooking on camera.
I’ll project the image that will help me sell my services to the right clients.
I will look super hot (FINALLY!) in my bikini when we go on vacation to Mexico in February.
At my ideal weight and by continuing my exercise program I’ll have a body I’m truly proud of in a bikini.


I’m choosing to say NO CHOICE. If I want to lose weight, I have do what I need to do, not what I feel like doing.


My weight isn’t who I am. It isn’t a measure of my worth. It’s just a number that tell me important information.


When dieting seems unfair, remind myself that I’m not alone. This is how all successful dieters and maintainers eat. I have a choice. I can let a sense of unfairness overwhelm me, cheat on my diet, and gain weight. Or I can accept that this is what I have to do if I want all of the benefits of permanent weight loss.


PLAN my meals the day ahead. Write it down in a notebook and check of the planned items I ate. Also record any unplanned food that I ate.


I have to eat every bite slowly, while sitting down, so I can fully enjoy it. It’s worth developing this lifetime habit so that I can have a lifetime of being thinner.



Say to myself: Oh well…


Exercise is not negotiable for good health. I need to make be a daily lifetime habit. The hardest part is getting started. I’ll feel so much better when I’m done. So get started!


If I’m not supposed to eat something I will remind myself: Just because I feel like eating doesn’t mean I should. There’s no emergency. I’ll be so glad in a minutes if I don’t give in.


Remember that 5 minutes of exercise is better than zero minutes.


Successful dieters and maintainers stay successful because they don’t eat whatever they want, whenever they want it. They stick to their plans.


I really do deserve credit for breaking old habits, and it’s essential for building my confidence. Once my confidence grows, everything will become so much easier.


Every time I resist eating something I’m not supposed to have, I strengthened my resistance muscle- which will make it easier and easier to resist in the future.

I deserve credit when I: 
Work on this book
Read Response Cards
Weigh myself
Read my Advantages Deck
Arrange my schedule to make to to practice these skills
Check off my Success Skills Sheet
Contact my Diet Buddy
Eat slowly, while sitting down, enjoying every bite.
Resist engaging in unhelpful behaviors.
Serve myself reasonable portions.
Refrain from taking second helpings.
Ignore baked good and sweets.
Limit my consumption of unhealthy foods.

Every time I eat something I’m not supposed to eat, I strengthen my giving in muscle- which makes it more likely that I’ll give in next time…and the next…and the next…


Hunger is never an emergency. It’s only mildly uncomfortable. I can tolerate it. It will come and go.


If I eat this unplanned food, I’ll definitely feel bad afterward. It’s not worth it!!


If I feel hungry after a meal, I’ll feel full within 20 minutes. I don’t need to eat more, and I always feel so much better when I don’t overeat.


Either I deprive myself of eating this food today, or I will very likely deprive myself forever of all of the advantages of losing weight.


Even though I feel like eating more, it’s worth it to me to stop now. I really want all the advantages in my Advantages Deck to come true. Besides, the desire will go away once I get involved in something else.


If I want to lose excess weight forever, I need to stick to my plan. No ifs, ands or buts.


Extra food will always go to waste, either in the trash or in my body.


I can always plan to eat this food tomorrow.


This is just a craving. I don’t have to pay attention to it. It will pass.


I can eat Special Event Calories only if I have planned in advance to have them for a special event and I have also figured out the calorie content in advance. I can’t use them spontaneously.
I time I use my SEC’s I will record them in my diet journal with the date.


Emotions are not an emergency. I don’t have to eat. I can tolerate this feeling. Eating won’t solve this problem. It will only make things worse because then I’ll have two problems: the original one, plus feeling weak, guilty, discouraged and worried that I may have gained weight.


If I want to lose weight permanently, I can’t make exeptions. I’d rather be thinner!


`It is true that I don’t care at this very moment. But if I eat this unplanned food I am going to care quite a lot in just a few minutes. I know I will feel really bad if I give in, but I will feel terrific if I resist. I need to go do something else!


“I don’t want to” is just my adolescent rebellion talking. I’m not going to pay attention to it.


I’m going to be deprived no matter what. Either I’m going to be deprived of eating what ever I want at this special event, or I’m going to be deprived of being thin, feeling better about myself, being less self conscious and feeling good when this event is over!


Because I want to lose and keep off excess weight, my weekend eating has to be the same as my weekday eating. My body doesn’t know of care that it’s a weekend, and if I eat too many calories, I’ll gain weight. It’s worth it to me to control my eating…even on the weekends.


If I want to successfully eat at restaurants, I have to follow my usual eating plan, make special requests, waste food, and remind myself that successful dieters and maintainers do exactly the same thing.

BREAD BASKET: I can have a MAXIMUM of two small pieces of break or one large piece of bread, and only if I’m SOOO hungry that I really need it. Preferably, resist it before dinner and only have it to sop up a sauce or have a little bit with a salad.

CHIPS: limit myself to a MAXIMUM of 7 corn chips with salsa.

WINE: Only ONE glass is allowed unless we go to second place, and only if it’s a special occasion.


I need to make social events be about people and not about the food. I have to face the fact that every time I eat spontaneously at a social event, I undermine my efforts by strengthening my giving-in muscle. Ever time I stick to my plan, I feel great and in control.


It’s worth it to me to stay in control while I’m away. The consequences of getting out of control are too severe If I cheat, I will put a damper on the trip. I’ll feel guilty and bad about myself, I’ll be strengthening my giving in muscle. If I stand firm, I can still enjoy every bite of food I plan to have and I’ll feel good about myself both on the trip and when I return home and weigh myself again.