Beck Diet Solution
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- I don't need to remind myself of the reasons to lose weight. I know them.
- I know them-now. But think about all the times I strayed from a diet in the past. I sure wasn't thinking of all the advantages of sticking to it then!
- This is too much effort.
- How much effort is it really? What's the big deal, anyway?
- This won't work for me.
- I don't have a crystal ball, so I don't know whether or not it'll work. The one thing I do know for sure is that I didn't do this in the past and I haven't achieved lasting weight loss yet. I may as well just do it. What do I have to lose?
- I want to try out a fad diet.
- The only reasonable way to lose weight is with a long term solution. Short term solutions breed food obsession and eating disorders.
- I can learn to eat sensibly after I finish dieting.
- Nope! I'm going to have to learn someday.
- I can lose weight only if I find exactly the right diet.
- There is no one right diet. There's nothing magical about any diet. The only formula for losing weight is taking in fewer calories than your body expends.
- I enjoy spontaneous munching. I don't want to stop eating while I'm standing.
- I need to sit down to eat. When I eat standing up, I just don't notice what I'm eating. I could eat way too much without realizing it. If I want to be thinner, I have to impose this rule on myself. I might not want to give up this behavior, but I'll enjoy being thinner so much more.
- It's okay if I eat standing up this one time. I'll eat my next meal sitting down.
- "Just this one time" is not okay. I have to face the fact that I probably can't lose weight or keep it off if I refuse to change my habit of eating while standing up.
- I don't have time to sit down to eat.
- Sitting down isn't optional. I'll have to rearrange my schedule so that I do have time. It's essential for controlling what and how much I eat.
- If I don't eat quickly, I'll inconvenience.
- Who gives a fucK???? It's okay to inconvenience people sometimes.
- I'm a fast eater. That's just the way I am.
- ...and I can change the way I am with a little bit of effort. I can get used to this rather quickly.
- I truly don't have time to eat slowly.
- Well then I need to rearrange my schedule to make the time. If I needed to take the time for a lifesaving medical procedure three times a day, I'd somehow find the time.
- I don't want to waste food by throwing it out.
- Eating shitty food in outrageous amounts doesn't help me or anyone else. It doesn't help me or the kid in Africa who is eating grass.
- I should eat when I'm hungry. Isn't that what everyone does?
- Most people don't eat every time they're hungry. They wait until their next meal. I need to learn how to do that too.