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Cindy’s Anxiety

Cindy has been having some anxiety about the future. She successfully lost 43 pounds and has been maintaining that loss for over 8 months, but she still has negative thoughts and images that pop into her head from time to time. The most common one is that she sees her future self standing in front of the mirror, trying to zipper her jeans, and realizing that they have become too tight. She experiences a sickening realization that none of her clothes fit anymore. Her heart sinks as she steps on the scale and sees how much weight she has regained.

I discussed with Cindy the fact that this visual in her head of trying to zip her jeans is making things so much harder for her! I helped Cindy replace that visual with a much more realistic one. In this picture, her future self steps on the scale and notices that it has gained 3 or 4 pounds. But instead of experiencing that sickening feeling in her stomach, she immediately becomes problem-solving oriented. Cindy breaks out her diet notebook and her Beck Diet Solution book, reads her advantages of losing weight list, reads back to the times when she was doing inflexible eating, and sets up an eating plan for that very day. Because she has already firmly mastered the skill of following a plan inflexibly, it is not difficult for Cindy to put herself back in that mindset, especially because reading her advantages list has concretely reminded her why it’s worth it to do this. Within a week or two, Cindy already sees the scale going back down. This is completely realistic, and helped put Cindy’s mind at ease.

Making Friends With Food– An article in SHAPE Magazine

In the October 2009 issue of SHAPE magazine (see p. 70), a dieter tells readers how Dr. Judith Beck (and The Beck Diet Solution) is helping her develop strategies to target her emotional eating, boost her confidence, resist unhealthy temptations, and continue to lose weight.

In the article, the dieter mentions a favorite strategy that’s been helpful to her and which Dr. Beck emphasizes with all dieters:

Identifying and reminding oneself of the advantages of losing weight

She explains that when she becomes tempted by a bag of chips, she runs downs her list of why that bag of chips is NOT worth it. She also talks about how Dr. Beck has taught her the importance of giving herself credit—and that she deserves credit EVERY time she proves strong enough to resist and stick to her plan.