Beck Diet Response Cards

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Beck Diet Response Cards
2011-04-30 04:13:47
Response Cards

Response Cards
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  1. 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.
  2. The only way to lose weight permanently is to learn dieting skills and practice them every day. Then dieting will get easier and easier.
  3. 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.
  4. 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 overwhlem 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.
  5. 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.
  6. 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.
  7. 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!
  8. Remember that 5 minutes of exercise is better than zero minutes.
  9. 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.
  10. 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 consumtion of unhealthy foods.
  11. Hunger is never an emergency. It's only mildly uncomfortable. I can tolerate it. It will come and go.
  12. 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.
  13. 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.
  14. Extra food will always go to waste, either in the trash or in my body.
  15. This is just a craving. I don't have to pay attention to it. It will pass.
  16. 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.
  18. 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!
  19. "I don't want to" is just my adolescent rebellion talking. I'm not going to pay attention to it.