Beck Flashcards
DO IT ANYWAY
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.
EAT MINDFULLY
I need to eat slowly and mindfully while sitting down – every single time.
IT IS OK TO DISAPPOINT PEOPLE
I am entitled to do what I have to do to los weight, as long as I am nicely assertive
SAY NO TO EXTRA FOOD
Get rid of extra food. It’ll be wasted in the trash can or in my body. Either way, it’s wasted.
PUT DIETING FIRST
I have to plan my life around exercise and dieting activities, not visa versa.
EXERCISE, NO MATTER WHAT
If you don’t feel like exercising, remember that 5 minutes is better than 0 minutes
TOLERATE IT!
Hunger and cravings aren’t emergencies. I can tolerate it better than having full-blown diabetes.
DISTRACTION TECHNIQUES
When I want to eat something I shouldn’t, do these things instead: text buddy, stretch, life weights for 2 minutes, walk around.
IF I’M HUNGRY AFTER A MEAL
Don’t worry, it takes 20 full minutes to feel full.
NO EXCUSES
Just because I want to eat, doesn’t mean that I should.
RESISTENCE HABIT
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.
CAN’T HAVE IT BOTH WAYS
I can be loose with my eating OR I can be thinner. I can’t be both.
IT’S NOT OKAY
It’s not OK to eat this. I’m going to be very sorry if I do.
I’LL CARE LATER
I may not care right now, but I will care a LOT when I get on the scale
I’D RATHER BE THINNER.
Being thinner is so much more important to me than eating this food.
NO CHOICE
NO CHOICE
NO CHOICE
ADVICE TO BEST FRIEND
If my best friend were discouragd
BE REALISTIC
don’t expect to lose weight every week
’
CELEBRATE
I should celebrate every half pound loss
DON’T COMFORT MYSELF WITH FOOD
If I’m upset, don’t eat to seek comfort.
It won’t solve the problem and I’ll just feel worse.
ENRICH MY LIFE
i need to work toward developing
coping skills other than eating.
NO CHOICE
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.
AFFIRMATION
I AM NOT MY WEIGHT.
BEING THIN DOESN’T MAKE ME WEAK.
EAT SLOWLY AND SITTING DOWN
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.
GIVE MYSELF CREDIT
I really do deserve credit for
breaking bad habits.
EXERCISE IS NOT
NEGOTIABLE.
I need to make it a daily habit.
the hardest part is getting started.
I’ll feel great when I’m done.
WANT TO EAT?
WAIT 20 MINUTES.
Eating won’t solve this problem.
It will only makes things worse –
because I’ll have two problems:
the orignal one
guilt over eating
STRESS IS NOT
SOLVED WITH
DESSERT
Take a few minutes.
Breathe and think:
do I really want this?
do I really need this?
HOW IS IT GOING T FEEL?
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??
SUCCESSFUL DIETERS STICK TO
THEIR PLANS.
You have to plan to lose weight.
It doesn’t just happen.
Plan every meal.
If you ate it, record it.
STRENGTHEN RESISTENCE MUSCLES
Every time I resist eating a snack,
I develop my ability to reject temptations.
This wil help me in the future.
EATING UNPLANNED FOODS
I will get momentary pleasure.
Then I’ll feel bad about myself for hours.
Its not worth it.
DEPRIVATION
Deprive myself of this food now.
OR
Deprive myself of the benefit of weight loss.
STICK TO THE PLAN
The plan is to live long enough to
see Maya flourish
see Reuben as a husband and father
see Arie happy
PLAN FOR TREATS
Treats are ok
in moderation and
when planned for.
YUMMY NOW
OR
THINNER LATER
You decide.
it can’t be both
LOVING ARIE
If I love Arie,
I need to take care of myself.
MAYA APOLOGIZES
I want to live long enough
to hearMaya apologize and
truly mean it.
CLOTHING CAN BE FUN.
Now I dress to hide myself.
I’d rather dress to
feel happy and
look smart.
SEE THE WORLD
I can’t see h
