started dieting on May 15, 2020. Welcome to my journey. So far, I have maintained the same weight for about two months. That’s not bad, but I would rather be losing a little. 

My Fast Track Week Six – Day 4

Previously, I made a fifteen-week meal plan. The other day, I bought the digital versions of the following books by Dr. Judith S. Beck.

bookbyDrBeck    workbookbyDrBeck

Here’s what I’ve learned so far (Chapters 1 – 4)…

  • Nearly two-thirds of adults are obese.
  • Eating a reasonable breakfast and lunch is important to avoid overeating at night. This is a good revelation for me, since I tend to skip breakfast and snack at night.
  • The Beck diet solution is a six-week program. I am genuinely curious to see what the next six weeks have in store for me. Since I haven’t lost weight for the past six weeks and this is a new method, I am going to give myself a fresh start. I am starting my diet day count over at 1. So instead of week six, this is not week one, day one. Go team.
  • Any reasonable diet will work if you have the right mindset.
  • Thoughts that lead you to unhealthy habits are sabotaging thoughts. Sabotaging thoughts encourage you to eat, increase your general stress level, sabotage your confidence, and allow you to disregard good advice such as that presented in this book.
  • Helpful thoughts lead you to healthy habits.
  • Responding to your sabotaging thoughts is a skill that you can learn to help you keep off the weight that you lose.
  • Eating is not automatic (not involuntary). The beating of your heart is automatic.
  • Eating begins with a trigger – a situation that stimulates your thinking. There are environmental triggers such as smelling food. There are biological triggers such as hunger, thirst, or cravings. There are also mental triggers such as thinking about food or how you felt when eating or craving food. Emotional triggers are unpleasant feelings such as sadness, anxiety, frustration, or boredom; or pleasant feelings such as the emotional high of comfort eating. Social triggers include when people offer you something to eat and you feel that you cannot refuse, or when you want to be able to eat like everyone else.
  • The ability to identify triggers that evoke sabotaging thoughts that lead to unhelpful eating can empower you to limit your exposure to those thoughts and help you to change your response to those thoughts.
  • There are several characteristics that can make dieting difficult:

    • Confusing the desire to eat or chew, with actual stomach hunger;
    • You dwell on food because you have a low tolerance for hunger and cravings;
    • You overeat because you like the feeling of being completely full, as opposed the healthy habit of eating until you feel “full enough” – not so full that you might puke or so full that you “can’t move.”
    • You fool yourself about how much you eat – as if the calories don’t count if you don’t count them.
    • Comforting yourself with food – as opposed to using music, art, relaxation, or some other non-edible strategy. Unfortunately, food comfort is not lasting, so you have to eat more food to get that same or better feeling again.
    • You feel helpless and hopeless when you gain weight.
    • You focus on issues of unfairness, such as why other people can eat whatever they want and not gain weight, but you can eat sparingly and never lose a pound.
    • You stop dieting once you lose weight.
  • Don’t start dieting until you are psychologically ready. The Beck “diet” does not start until day 15 of the program – that’s two weeks after you start your weight loss journey with this book. The stated reason is because you need time to build the skills that you need be successful losing weight.

Chapter 5 – (Beck Diet Week 1,) Day 1: Record the Advantages of Losing Weight

The chapter explains what is called an “Advantages Response Card.” It is an index card where you write important messages to help you counteract diet-sabotaging thoughts. You read these cards a mealtimes or whenever you need to remind yourself of why you are dieting. I made digital cards that I printed.



Next you are asked to “Commit in Writing” to reading your response cards and creating a reminder system.

I hereby in the presence of you my faithful readers, commit to reading my response cards when needed to benefit my weight loss and help me to change my life for the better. My reminder system will be to set alarms on my phone.

Now you are required to record the tasks that you completed on a to-do list for day 1.


Well, that’s all that was required for day one.

Best of Mental Health and Wellness,


——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 43. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
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