The Advantages To Losing Weight

Hello! I'm glad to see that you came back to join me in Day #1 of The Beck Diet Solution book. Before we get started, I want to share a video with you that I found. (just click the play button in the middle of the picture)



Ok, lets get started. Today we're supposed to make our first response card. A response card is basically an index card that contains important messages to help us counter our sabotaging thoughts. They're supposed to help us motivate ourselves every day so that we can stick to our diet and apply good eating habits, deal with hunger and cravings, resist emotional eating, and get right back on board when we make a mistake.

We are suppose to read these cards daily as we lose weight. Dr. Beck says the card we create today might be the most important one of all because we are going to lists the reasons we've decided to diet. We're going to think of all of the advantages of losing weight and write them down while they're clear in our mind.

The reason why we are supposed to write these down is because sometimes we forget the reasons why we want to lose weight. They are also good to have around for when we have sabotaging thoughts. This way when we feel like cheating or giving up, we can just pull out our response card and remind ourselves why we should keep going.

We'll be able to say to ourselves, "as much as I want to eat [this food] and enjoy a moment or two of pleasure, losing weight is much more important to me".

Creating our first card should take less than 10 minutes, and it should take us less than a minute to read this card each day. Try to think of as many advantages as you can. Write the advantages on an index card and continue to add to the list anytime you come across a new advantage you hadn't previously included.

Below is a list of the advantages to losing weight that are written in the book as examples.

I'll look better.
I'll be more attractive to others.
I'll be able to wear a smaller size.
I'll be aware more stylish clothes.
I'll be happier when I look in the mirror.
I'll get joy out of shopping for clothes.
I won't feel so self-conscious.
I will get more compliments.
I'll be in better health.
I'll be able to exercise without discomfort or embarrassment.
I'll live longer.
I'll feel better physically.
I'll have more energy.
I'll be more physically fit.
I'll enjoy sexual intimacy more.
I'll like myself more.
I'll feel more in control.
I will feel as if I've accomplished something important.
I'll have more confidence.
I'll increase my self-esteem.
I'll be less self-critical.
I'll feel more outgoing.
I'll do more things.
I won't have to listen to my family comment about what I'm eating.
I'll be able to be more assertive.
I won't mind eating in front of others.
I will have anyone bugging me about my weight.

Dr. Beck says that in addition to carrying the cards with us, we might want to put the list in other places we will often see it. She suggests turning the list into a screen saver for our computer, copy the list on sticky notes to put on the bathroom mirror, refrigerator or car dashboard, or post the list on the inside cover of our diet notebook.

We're supposed to read the card at least twice a day, and any other time we feel the need. Every time we read the card we're supposed to ask ourselves "How important is this to me?" this active process of reflection further helps us internalize these reasons and commit them to memory, allowing us to answer our sabotaging voice whenever it tries to convince us that it's okay to stray from our diet.

Ok, get busy on your card. I'd love to hear your list if you want to share. In the meantime, I'll leave you with some of the things I have on my list so far. See you tomorrow!

Aimee's Advantages Response Card

I'll be healther.
I'll be able to exercise without getting out of breath.
I'll be able to participate in 10k's on the weekends again.
My knees, ankles, hips and back won't hurt anymore.
I'll be more flexible for golf and hit the ball better.
I'll be able to buy cute clothes off of the discount rack.
I'll live longer.
I'll be more positive and upbeat.
I'll be able to take Riley on longer and more frequent walks.
I'll be able to Trikke and hike again.
I won't feel like everyone is looking at me in public.
I'll have amazing energy and won't get tired quickly.
I'll have better self esteem and be more confident.
I won't have to worry if I'll fit in a booth when I go out.
I won't sit on my butt as much.
I'll feel like a normal person and fit in.
I'll be proud of myself.