The Beck Diet Solution: Train Your Brain to Think Like a Thin Person » (Reprint)

Judith S. Beck, Ph.D., director of the Beck Institute for Cognitive Therapy and Research, a Clinical Associate Professor of Psychology in Psychiatry at the University of Pennsylvania, and the daughter of Aaron Beck—the founding father of Cognitive Therapy. The Beck name is known throughout the world—Dr. Beck’s father is known as one of the top 10 most influential psychotherapists in history, on the same list as Sigmund Freud and Carl Jung. Nationally distributed newspapers and magazines frequently seek out Dr. Beck for her expertise on a range of psychological topics. She is also a frequent guest on national television and radio news broadcasts.

With this groundbreaking program, Dr. Judith Beck uses proven Cognitive Therapy methods to help you change treacherous thought patterns that lead to overeating, cheating, excuses, and other dieting downfalls. This time, it’s going to be different. This time, you are going to diet successfully, lose weight with confidence, and, most importantly, keep it off forever!

Publishers Weekly

Can thinking and eating like a thin person be learned, similar to learning to drive or use a computer? Beck (Cognitive Therapy for Challenging Problems) contends so, based on decades of work with patients who have lost pounds and maintained weight through Cognitive Behavioral Therapy (CBT). Beck's six-week program adapts CBT, a therapeutic system developed by Beck's father, Aaron, in the 1960s, to specific challenges faced by yo-yo dieters, including negative thinking, bargaining, emotional eating, bingeing, and eating out. Beck counsels readers day-by-day, introducing new elements (creating advantage response cards, choosing a diet, enlisting a diet coach, making a weight-loss graph) progressively and offering tools to help readers stay focused (writing exercises, to-do lists, ways to counter negative thoughts). There are no eating plans, calorie counts, recipes or exercises; according to Beck, any healthy diet will work if readers learn to think differently about eating and food. Beck's book is like an extended therapy session with a diet coach. (Apr.)

Acknowledgments 9

Foreword A New Application of Cognitive Therapy by Aaron T. Beck, M,D 10

Introduction 12

The Power of Cognitive Therapy for Weight Loss

chapter 1 The Key to Success 17

chapter 2 What Really Makes You Eat 26

chapter 3 How Thin People Think 33

chapter 4 How to Use the Beck Diet Solution 44

The Program

chapter 5 Week 1 Get Ready: Lay the Groundwork 53

day 1 Record the Advantages of Losing Weight 54

day 2 Pick Two Reasonable Diets 63

day 3 Eat Sitting Down 70

day 4 Give Yourself Credit 74

day 5 Eat Slowly and Mindfully 79

day 6 Find a Diet Coach 84

day 7 Arrange Your Environment 90

chapter 6 Week 2:Get Set: Prepare to Diet 96

day 8 Create Time and Energy 97

day 9 Select an Exercise Plan 107

day 10 Set a Realistic Goal 113

day 11 Differentiate Between Hunger, Desire, and Cravings 116

day 12 Practice Hunger Tolerance 121

day 13 Overcome Cravings 127

day 14 Plan for Tomorrow 135

chapter 7 Week 3:Go: Start Your Diet 140

day 15 Monitor Your Eating 141

day 16 Prevent Unplanned Eating 149

day 17 End Overeating 153

day 18 Change Your Definition of Full 158

day 19 Stop Fooling Yourself 162

day 20 Get Back on Track 166

day 21 Get Ready to Weigh In 171

chapter 8 Week 4:Respond to Sabotaging Thoughts 178

day 22 Say, Oh, Well, to Disappointment 179

day 23 Counter the Unfairness Syndrome 184

day 24 Deal With Discouragement 189

day 25 Identify Sabotaging Thoughts 192

day 26 Recognize Thinking Mistakes 195

day 27 Master the Seven question Technique 19

day 28 Get Ready to Weigh In 204

chapter 9 Week 5:Overcome Challenges 20s

day29 Resist Food Pushers 207

day 30 Stay in ControlWhen Eating Out 214

day 31 Decide About Drinking 220

day 32 Prepare for Travel 223

day 33 Eliminate Emotional Eating 227

day 34 Solve Problems 232

day 35 Get Ready to Welgh In 236

chapter 10 Week 6:Fine-Tune Your New Skills 238

day 36 Believe It 239

day 37 Reduce Stress 244

day 38 Deal with a Plateau 248

day 39 Keep Up with Exercise 251

day 40 Enrich Your Life 256

day 41 Make a New To-Do List 261

day 42 Practice, Practice, Practice 266

Going Forward

chapter 11 When to Stop Losing and Start Maintaining 271

chapter 12 How to Stay at Your New Weight 279

Selected Bibliography 283

Index 285