The Beck Diet Solution Weight Loss Workbook

mbell · Post by **mbell** » Tue Oct 11, 2011 5:13 pm

Hoping someone can help me

Am attempting to combine No S with Beck system but bought the workbook second hand and the response cards at the back of the book have been torn out. Can anyone tell me what they are? Swore blind that i'd never buy another diet book after having thrown out all my others but this system seems workable, especially with No S. Don't want to spend even more money on a new book so hope one of you can help!! Any comments about the Beck system would also be gratefully received.

lavie · Post by **lavie** » Tue Oct 11, 2011 11:41 pm

Hmmm, I'm not sure. I got the Beck Diet Solution (not the workbook) at the library. Does your library have it? I love the book so far. I'm not being super strict about following the program exactly, but I've been very, very close. And it's been really helpful. In my copy of the book, we are supposed to write our own response cards. The first one, and the only essential one so far, is called the Response Advantage Card, and it just lists our motives for losing weight and eating right. She encourages us to write more in response to sabotaging thoughts. For example, if you are having trouble resisting sweets, you might write a response card about how eating sweets isn't really necessary, and you will simply wait until the weekend.

NoSnacker · Post by **NoSnacker** » Thu Oct 13, 2011 9:16 am

I have her books and it is a cognitive therapy really not a diet book

. I might go back to reading it and incorporate into this plan. I've been binging and it might help.

I used 3x5 cards to write things down the first go around after reading it...and it did help and I do apply some of it today...

Sorry to hear the cards were missing, can you contact the place where you bought them, they may send you a new book?

deb

oolala53 · Post by **oolala53** » Wed Oct 26, 2011 11:37 pm

I've been stalling off and on for a few months on No S, but at times when I've been able to stay on track, I had intermittent challenging days and I VERY FREQUENTLY used many of the thinking strategies Beck recommends. I also have an extensive list of advantages that I periodically look at. (I actually get inured to them if I look too often.) Many people here use the thought that hunger and cravings are not an emergency to help avoid snacking. Also, she says to make a NO CHOICE card to tell yourself not to get lost in dickering over whether to "cheat" or not. And there 's tactic of just saying "Oh, well," when we've fallen off the wagon, similar to "mark it and move on." Even before following a certain diet, she tells particpants to eat sitting down, eat slowly savoring every bite and to stop when full. All good precepts for No S.

I'm at work now but will check my book. I think I do have the workbook version. Maybe a library has it and you coud xerox? But I also think the chapters and end of chapter checklists might include the needed info.

I'm surprised Beck hasn't come up with a book targeting emotional eating. She gives it short shrift, but I think it's what trips up a lot of dieters and failed No S-ers. I know it's the reason my S days are still uncomfortable eating days and wasn't able to even when I had weeks of green N days. I just couldn't find a way to fill my time AND give up the insane comfort of overeating. But I ain't done.

oolala53 · Post by **oolala53** » Thu Oct 27, 2011 11:38 am

I checked my book. There are 24 response cards- a few too many to type out the messages of here. The gist of the message on each is contained in lessons, so you could make your own pretty easily. The cards are about 1/2 the size of an index card.

One of the cards says, "PUT DIETING FIRST. I have to plan my life around my exercise and dieting activities, not vice versa." Okay, plan to have three meals a day. Check! Sure, the exercise can be trickier if it's hard for you to make walking functional every day, but if No S teaches you anything, it doesn't take all day to arrange to have three meals. It's a problem you're going to have to solve whether you want to lose weight or not.

As I said, if you can find a copy at a library that nobody has ripped off the cards from, you could copy the three pages of cards, but it looks easy to make your own. It's part of the program to have extra cards anyway.