Dec 1, 2009

Day 1 – The Beck Diet Solution

image I started reading this book today. The author, Judith S. Beck Ph.D., uses cognitive behavioural therapy to teach the reader how to change their thinking about dieting and their behaviour and feelings around food.

What surprised me the most is that many of the techniques she talks about in the first chapter are techniques I’ve learned myself over the years or that I learned through Weight Watchers.  Some things jumped out at me as being very familiar, I’m paraphrasing here:

1. This is not my last meal. I can eat [insert favourite food here] any time. I don’t have to gorge myself on it now.

2. I don’t have to eat the donuts just because they are there. I don’t want or need a donut. (I often ask myself if I had to go out to get [insert any food here] would I go out and get it? Almost always, the answer is no. So then I know I don’t really want it and it is easier to avoid the temptation.)

3. I am not going to starve if I don’t eat right now.

4. Losing weight is more important to me than the few minutes of enjoyment [insert any food here] will bring me.

The author assigns tasks for every day over a six week period. Now my natural inclination would be to read ahead and do the tasks “whenever”. I made a very deliberate decision tonight to not do that. I will follow the process day by day for the next six weeks.  I will share as much as I am comfortable sharing here, but I am not promising to share all as I don’t know yet where this is going to take me and by nature, I am a very private person.

To follow the process, the reader needs some very simple tools; the book, some index cards, a small notebook and some post it notes. The first two weeks focus on preparing to be on a diet.

Day 1 Task
Make a list of all the reasons I want to lose weight.
I came up with 10 reasons. They are:
  1. I will live longer.
  2. My life will be physically easier.
  3. I will be more active.
  4. I will look better.
  5. I will be able to find nice clothes easier.
  6. I will have more personal confidence in new situations.
  7. I will sleep better.
  8. I will avoid the complications of Type II diabetes.
  9. I will have achieved a major life goal.
  10. I will be in control.
Post the list somewhere I’ll see it every day as well as in my notebook.
I put one copy of the list on an index card in my blood sugar monitor pouch where I will see it at least 3-4 times each day.  I put a second copy in my daily journal where I keep track of my food and exercise.
Make a plan to read the card at least 2 x a day and set reminders in place so I don’t forget to do this.
I will read the card every morning when I check my fasting blood sugar and before lunch and dinner. I put a post it note on my blood sugar monitor and also on my journal and on my computer desktop.


  1. sounds like you came up with a good plan, look forward to read more! And you changed your pic!

  2. This is the second blog that I've read about this Beck Diet Solution. I think I may check it out...

  3. Sounds like a good plan. I like those mental notes you mentioned, because they are so true!
    I also have a list of reasons that I have posted in prominent places, to keep me focused on my goals.
    Good luck!

  4. I had never heard of this book until you started talking about it, but it sounds really good. I wish there were more diet books that got press that focused more on the mental and emotional aspects, because those are HUGE issues for a lot of us. I hope this really helps!