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Beck > Beck > Flashcards

Beck Flashcards

1
Q

DO IT ANYWAY

A

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.

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2
Q

EAT MINDFULLY

A

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

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3
Q

IT IS OK TO DISAPPOINT PEOPLE

A

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

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4
Q

SAY NO TO EXTRA FOOD

A

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

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5
Q

PUT DIETING FIRST

A

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

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6
Q

EXERCISE, NO MATTER WHAT

A

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

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7
Q

TOLERATE IT!

A

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

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8
Q

DISTRACTION TECHNIQUES

A

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

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9
Q

IF I’M HUNGRY AFTER A MEAL

A

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

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10
Q

NO EXCUSES

A

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

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11
Q

RESISTENCE HABIT

A

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.

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12
Q

CAN’T HAVE IT BOTH WAYS

A

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

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13
Q

IT’S NOT OKAY

A

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

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14
Q

I’LL CARE LATER

A

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

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15
Q

I’D RATHER BE THINNER.

A

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

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16
Q

NO CHOICE

NO CHOICE

A

NO CHOICE

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17
Q

ADVICE TO BEST FRIEND

A

If my best friend were discouragd

18
Q

BE REALISTIC

A

don’t expect to lose weight every week

’

19
Q

CELEBRATE

A

I should celebrate every half pound loss

20
Q

DON’T COMFORT MYSELF WITH FOOD

A

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

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

21
Q

ENRICH MY LIFE

A

i need to work toward developing

coping skills other than eating.

22
Q

NO CHOICE

A

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.

23
Q

AFFIRMATION

A

I AM NOT MY WEIGHT.

BEING THIN DOESN’T MAKE ME WEAK.

24
Q

EAT SLOWLY AND SITTING DOWN

A

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.

25
Q

GIVE MYSELF CREDIT

A

I really do deserve credit for

breaking bad habits.

26
Q

EXERCISE IS NOT

NEGOTIABLE.

A

I need to make it a daily habit.

the hardest part is getting started.

I’ll feel great when I’m done.

27
Q

WANT TO EAT?

WAIT 20 MINUTES.

A

Eating won’t solve this problem.

It will only makes things worse –

because I’ll have two problems:

the orignal one

guilt over eating

28
Q

STRESS IS NOT

SOLVED WITH

DESSERT

A

Take a few minutes.

Breathe and think:

do I really want this?

do I really need this?

29
Q

HOW IS IT GOING T FEEL?

A

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??

30
Q

SUCCESSFUL DIETERS STICK TO

THEIR PLANS.

A

You have to plan to lose weight.

It doesn’t just happen.

Plan every meal.

If you ate it, record it.

31
Q

STRENGTHEN RESISTENCE MUSCLES

A

Every time I resist eating a snack,

I develop my ability to reject temptations.

This wil help me in the future.

32
Q

EATING UNPLANNED FOODS

A

I will get momentary pleasure.

Then I’ll feel bad about myself for hours.

Its not worth it.

33
Q

DEPRIVATION

A

Deprive myself of this food now.

OR

Deprive myself of the benefit of weight loss.

34
Q

STICK TO THE PLAN

A

The plan is to live long enough to

see Maya flourish

see Reuben as a husband and father

see Arie happy

35
Q

PLAN FOR TREATS

A

Treats are ok

in moderation and

when planned for.

36
Q

YUMMY NOW

OR

THINNER LATER

A

You decide.

it can’t be both

37
Q

LOVING ARIE

A

If I love Arie,

I need to take care of myself.

38
Q

MAYA APOLOGIZES

A

I want to live long enough

to hearMaya apologize and

truly mean it.

39
Q

CLOTHING CAN BE FUN.

A

Now I dress to hide myself.

I’d rather dress to

feel happy and

look smart.

40
Q

SEE THE WORLD

A

I can’t see h

Beck (1 decks)

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