Sue: Part 11

Sue has been weighing herself daily and graphing her weight loss. She has now proven to herself several times that the number on the scale goes down some days, stays the same some days, and goes up some days—even when her energy input and output is the same! Nevertheless, she continues to be disappointed, and a little worried, when her weight is up, even by only a pound. I had her compose two Response Cards. She’ll choose which one to read before her daily weigh-in.

If I’ve Been Following My Plan

  • It will be nice if my weight is down today but it’s fine if it’s up.
  • Look where I am today compared to where I started!
  • If it’s up, it doesn’t necessarily mean I did anything wrong and if I keep following my plan, it will come down again, until I hit maintenance.
  • History has shown me that the number definitely goes up and down.
  • I don’t need to worry unless my weight goes up and continues to go up for several days in a row.
If I Haven’t Been Following My Plan

  • Okay, my weight will probably be up today and I will probably feel disappointed.
  • I need to make this an “Oh, well,” experience. “Oh, well, I don’t like the fact that my weight is up but I need to accept it—without criticizing myself—and get problem-solving oriented.”
  • It’s impossible to lose weight without making some mistakes along the way.
  • Let me figure out what led to my going off plan—especially the sabotaging thoughts that got in the way—so I can avoid the situation in the future.
  • If I get right back on track now, following my eating plan and using all my Beck Diet Solution skills, I’ll lose weight again.
  • If I use this weight gain as an excuse to give up, I may never achieve the advantages of weight loss—feeling better, being healthier, etc.
  • (Now go read my list of reasons to lose weight and ask myself how important each one is to me.)
5 replies
  1. Shellee
    Shellee says:

    This is timely. Just today, I was agonizing about gaining back 3 lbs. It was good to see that I did do many of the things suggested. Went back to my reasons and to look at why I went off track and how to avoid in the future. In addition, I added a response card. “I have learned that my internal signals are calibrated (habituated) to 25 lbs. higher than I want to be. I cannot rely on them to make decisions about when, what and how much to eat. I need to learn these skills in order to re-calibrate that internal equilibrium. Trust the instruments – not the sensation.”

    It gave me just enough encouragement to be patient with the process and get back to the basics.

  2. Pat
    Pat says:

    I have always been told NOT to weigh daily because those of us overweight have obsessions with the scale and should weigh only every one to two weeks. Why should will risk allowing the scale to label us good or bad, why not put the focus on the lists of everyday care that we must do? My husband has been a normal healthy weight most of his life and I think he weighs himself every year or so in the doctors office. I know that is extreme the other way, but he is thin and seems to eat mostly when he is hungry. I just don’t know if facing the scale everyday is not unlike walking through the “local bar” once a day just to see the booze and say no. The scale is such a trigger, we eliminate the foods we really can’t handle in the beginning of this diet, why not the scale as well? I am just beginning so I am afraid to go there. Any comments?

  3. Susan
    Susan says:

    I am so happy that I went to the blog today. I began the Beck Diet Solution in June and last week was the first week that I gained weight. I have mostly lost, or at least stayed the same, until this week. I started to get scared that the gain meant that it didn’t “take” and that I was failing again. Now, I am going to re-commit to reading my ARC and other response cards daily. I was over optimistic to think that I had it all figured out and too fatalistic when I thought I was failing! Neither extreme is correct.

  4. Amy
    Amy says:


    Your husband is probably one of those people described in the beginning of the pink book that doesn’t have a weight problem. All of the things that work for him such as not weighing himself may not work for you. So why not try something else? For me, I remember two periods of life when I stopped weighing myself daily, and I gained weight each time. The first time was when I moved and the new bathroom was smaller so I didn’t put in the scale. I didn’t know at the time this would lead to weight gain, but it did! Another time I just got too overwhelmed by life to take care of myself properly. I didn’t care until at the time. Next time I’ll know better and remember. Salt, hormones and gaining muscle can all influence your weight, even if If you are losing fat. But if you get on the scale hundreds of times a year (weigh daily) you will get used to the little fluctuations that naturally occur, even on a general down trend when you are losing weight. You will not be so sensitive to it, and will start to use the number as a piece of important information you can use for dieting.


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