The Beck Diet

For the past several days I've been reading The Complete Beck Diet For Life and really enjoying it - Judith Beck is a cognitive behavioral therapist specializing in weight issues, and in this book she provides excellent techniques for changing thought patterns.  Today I was delighted to see the Beck Diet Newsletter pop up in my email box.  I urge you to give it a read, because it provides some good food for thought as well as a flavor of what's in the book.  Hmmm, does anyone else notice how many food-related descriptors I use...

In the newsletter she writes about the idea of 'strengthening your giving-in muscle' every time you eat something that wasn't in your food plan for the day.  In other words, you are actively reinforcing a bad habit when you give in to the candy dish on your coworker's desk - in the same way you are reinforcing a good habit when you follow your plan to have a piece of fruit for a snack instead of a candy bar.  I love this concept!

I also strongly identified with the story about Laura, because I've been there all too often - my carefully crafted plan is derailed due to circumstances beyond my control and I turn into a deer caught in the headlights, hesitating for the briefest moment...and instead of heading back into the woods I jump right in front of the oncoming car.  I always feel a twinge of panic when my original food plan needs to change - and I often end up using the situation as an excuse to eat something I know I shouldn't.  Why?  If I've chosen to include something in my daily food plan it's because I think it will satisfy me.  Deviating from that plan means that I might not enjoy the alternative...and the thought of not getting emotional or physical satisfaction from my food scares me.  Not sure why that is, but it's the honest truth and it's something I need to work on.  There's always another meal, always another snack but sometimes I find that hard to remember.

I guess what I really took away from Laura's story is that it's important to plan for success - but even more important to be prepared for the unexpected and make sure these events don't derail the overall course of your journey AND your ability to enjoy that journey.

Anyway, the book expands on all the concepts in the newsletter, and provides training on many other skills to help you handle situations where a choice is needed.  So far I've learned a lot and I'm getting ready to move into Stage 1, where you begin to document your practice of the various skills - including things like daily motivation, distractions from craving, and rehearsed answers for sabotaging thoughts such as "It isn't fair, other people eat whatever they want".  There is a lot of writing and daily homework to keep you focused on learning new behaviors, which is critical to success for someone like me - I am a creature of habit and it takes A LOT to make me change my ways.

If you want to join an online discussion group about this book, share your experiences, or just hear what others are saying, check out the first assignment (pages 1-50) here at PriorFatGirl.com.

Happy reading!