As I shared recently, my reasonably well-functioning brain has an unfortunately faulty connection when it comes to food and eating issues. Because of this, I decided to work through The Beck Diet Solution (a six-week program designed to help you “train your brain to think like a thin person”), and have now completed my first full week on the program.
It is, truly, unlike any other diet program I’ve ever followed.
First off, the author strongly suggests that you don’t actually start your chosen diet until Day 15 of the program (i.e., after having completed two weeks’ worth of tasks). Personally I find this really helpful, as it’s allowing me to focus on building a foundation of good habits – and practicing them – without being specifically constrained by a particular eating plan. (It seems a little odd, in a way, not to jump right in and start dieting immediately – but when you think about it, it makes a lot of sense.)
The first week of the program spans Chapter 5, titled Get Ready: Lay the Groundwork. Each day of the week a specific task or strategy is presented, along with practical examples as to how it can be implemented, and responses to typical sabotaging thoughts that might arise and hinder you from completing the task.
One of the program’s tools to help reinforce and cement what you’re learning each day is “Response Cards” – helpful statements that summarize important points, key strategies, etc., which are written on index cards and read as needed.
Near the end of each day’s reading is a “Commit in Writing” section, which takes you a step beyond merely thinking about it and pushes you to intentionally plan and write down exactly what you’re going to do to put the task into practice in your life. This is followed by a checklist that gives you the opportunity to take an inventory of how effectively you are following up on what you have committed to do.
The task on the very first day of the program was to write out a list of advantages to losing weight, then come back and read through your list twice each day. Let me tell you, I didn’t have ANY problem coming up with such a list – in fact, I had to edit myself so that I wouldn’t be bogged down with pages and pages of reading twice a day!
Perhaps you can relate to some of these advantages?
It’s still early days, but I’m finding this whole process really enlightening. My first response when I read through some of the tasks is a touch of impatience – “I know all this stuff, and it’s not a problem for me” – until I get to the part where I have to put into writing specifically how I’m going to make it happen, and I suddenly realize that perhaps it’s not such a cakewalk after all.
And of course, figuring out how I’m going to implement it is only the first step… actually doing so is another matter altogether! To help me remember, I’ve been posting sticky notes around the house to remind me.
This one’s on the fridge:
This one’s in front of my placemat at the table:
This one is stuck to the inside cover of my iPad (something I open MANY times each day!) to remind me to give myself credit for everything I’ve done right that day:
It’s difficult to break patterns that are well ingrained, and I have to keep reminding myself that I didn’t develop them overnight, so they won’t change overnight.
It’s slow going, but at least I’m on my way.
Twitter: Joy\'s Book Blog
November 16, 2013
I love your post-it notes! They represent the things that I still need to remind myself about. I’m finally to the point where it feels weird to eat if I’m not sitting down (it took a long time), but I still need reminders to slow down and to give myself credit.
Speaking of credit — good for you for getting your first week of tasks going so well!
Joy Weese Moll ( recently posted… Exploring the Photographic Portrait
Twitter: alphabetsalad
November 17, 2013
Thank you, Joy! There were a couple of crazy days, schedule-wise, where I had to MAKE myself find time to do the day’s reading etc., so I’m proud of myself for making it happen!
Laurel Regan recently posted… Photo A Day Challenge – November 1-15, 2013
I love the idea of sitting down at the table if I am going to eat. I often grab something and head off to whatever room I’m in or absently eat staring out the window. I started losing weight really well then got scared of my sagging body. I know I have to rethink this, but I’ve just gotten comfortable giving up. I think I’ll check into this. It sounds like they are more about figuring yourself out than telling you to never eat another cookie. Good luck on this by the way. The picture you have of yourself is already beautiful, and I hope you find ways to make yourself even happier!
Theresa Ledford recently posted… Disco Inferno
Twitter: alphabetsalad
November 17, 2013
Thank you, Theresa! I’m finding that the author isn’t about depriving you of what you like to eat for the rest of your life, but rather learning how to be disciplined and balanced about your eating as a whole so you CAN fit those things into your diet. I really, really like what I’ve read so far – definitely worth looking into if you feel it might be helpful to you.
Laurel Regan recently posted… Photo A Day Challenge – November 1-15, 2013
Sounds like you’re off to a good start! 🙂
Life Breath Present recently posted… Gratitude Linkup – Week of 11/17/13
Twitter: alphabetsalad
November 18, 2013
Thanks – I hope so!
Laurel Regan recently posted… Today’s Gratitude List – Linkup No. 6
And, being so creative, you’re already finding a way to make this journey an enjoyable one for your readers. Woohoo, Week 1 done!
Sabrina recently posted… Day 17 – One Thing at a Time
Twitter: alphabetsalad
November 18, 2013
Awww, thank you Sabrina! 🙂
Laurel Regan recently posted… Today’s Gratitude List – Linkup No. 6
Hi, I just read your post on the Beck FB site after I’d posted. I started seriously in July, after a much earlier abortive attempt, so am four months down the line now, and it was hard work, but has had a transforming effect on both my mind and body. I hope you are finding the Beck approach as useful as I did. I also write a blog but it was just for my benefit originally. If you want to read it then I’ll send you the link.
Twitter: alphabetsalad
December 3, 2013
Hi Debbie – so glad you stopped by, and also that you’re having a great experience with the Beck Solution. I’m only three weeks in, but am already reaping the benefits. I just posted a new entry this morning, if you’re interested in checking it out:
http://www.alphabetsalad.com/beck-diet-solution-experience-week-three/
I’d definitely be interested in seeing your blog – it’s great to read about others’ experiences! 🙂
Laurel Regan recently posted… The Beck Diet Solution: My Experience (Week Three)
Hi – your post it notes from this post are ALL OVER pinterest when I searched for “beck diet solution” .. just wondering- some years down the line – did you make it stick ?
Twitter: alphabetsalad
April 4, 2017
Hi Susan! I have definitely made a number of the Beck Diet strategies stick throughout the years – it’s amazing how many of the points come to mind and help me out as I’m going through my day. I could probably use a refresher, though!
Laurel Regan recently posted… Photo A Day Challenge – March 18-31, 2017
That is excellent news
I really want this weight loss to stick and it is great to hear you did it!
I use My Fitness Pal too and and very interested in maintenance. CBT should help.
Thanks for speedy reply. And boosting my enthusiasm.
Twitter: alphabetsalad
April 4, 2017
You are most welcome! All the very best to you in your weight loss efforts. 🙂
Laurel Regan recently posted… Photo A Day Challenge – March 18-31, 2017
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