Thinking Thin

Training your brain to think like a thin person, and other psychological techniques for healthy weight loss.

By Dr. Judith Beck

Sue: Part 2

By Dr. Judith Beck on June 30, 2009 - 9:22am in Thinking Thin

Sue has a very demanding job. She can't predict when she'll have time to eat or what food will be served. We talked about the necessity of always bringing a back-up meal with her on workdays, something that won't spoil. If it turns out that the food that's served is healthy, she can save the back-up food for another day. Read More

Sue: Part 1

By Dr. Judith Beck on June 23, 2009 - 12:54pm in Thinking Thin

I started working with a new dieter today. Sue has already lost 50 pounds on her own. In fact, she has lost 50 pounds several times in her life-and always gained it back. She doesn't want that to happen this time. She's committed to learning the lifetime skills she'll need so that this time, she can be successful. Read More

Forget about Perfection

By Dr. Judith Beck on June 16, 2009 - 7:13am in Thinking Thin

Many dieters have an interesting sabotaging thought: "Because I wasn't perfect on my diet just now (i.e., because I just cheated), I may as well give up (and start again tomorrow)." It's a cleverly hidden excuse. Read More

The “Right” Way to Weigh

By Dr. Judith Beck on June 3, 2009 - 12:28pm in Thinking Thin

People often ask me why I suggest that dieters (without eating disorders) weigh themselves daily, instead of weekly, monthly, or not at all. Here's why: Read More

Wait on Your Weight Goal

By Dr. Judith Beck on April 27, 2009 - 2:01pm in Thinking Thin

A new dieter, Alan, consulted me this week. He weighs 265 pounds and is 5'6". He would like to weigh 100 pounds less. "It's a mistake," I told him, "to set a big goal like that. First, we really don't know whether 165 pounds is a reasonable weight for you to get down to and maintain. Second, it's too far away." Alan immediately became discouraged and we had the following discussion (see pages 113-114 of the Beck Diet Solution). Read More

Reworking the Plan

By Dr. Judith Beck on April 20, 2009 - 12:00pm in Thinking Thin

Melanie, a dieter who consulted me a few months ago, recently contacted me for a "booster" session. She was doing great, still losing about 3 pounds a month. She was no longer writing down her food plan in advance, nor did she need to. Instead, she was able to decide at each meal and snack what she wanted to have and to eyeball her portions instead of measuring her food. Read More

Talk Back to Cravings

By Dr. Judith Beck on April 13, 2009 - 8:01am in Thinking Thin

This past week, I met Jon socially, at a party. We had known each other slightly. He told me he had read my cognitive therapy books on dieting and wanted me to know which technique had helped him the most. It had been emailing his "diet buddy," when he was tempted to eat something he wasn't supposed to. With his permission, I cut and pasted below an old email he forwarded to me. Read More

Spring Holiday Eating

By Dr. Judith Beck on April 6, 2009 - 1:19pm in Thinking Thin

A number of dieters have come to see me in anticipation of the holidays. Here's what I asked them:

When Passover or Easter is over, how do you want to feel about yourself?

Proud that you followed your holiday eating plan? Motivated and in control? Pleased with yourself? Confident that you'll return to your usual eating routine?

Upset that you abandoned your plan, distressed that you gained a significant amount of weight, and unsure that you can get back on track? Read More

What a Relief

By Dr. Judith Beck on March 30, 2009 - 1:44pm in Thinking Thin

When Mark sat down in my office this week, he said, "Before we start, can I just tell you how relieved I feel?" When I said, "Of course," Mark told me:

"I finally get it. I do. Cravings go away. I don't have to eat to make them go away. When I'm tempted, the more I say, ‘Don't worry, you're going to eat again at ______ o'clock, the easier and easier it gets.' "

I asked Mark to give me an example.

Back to Basics

By Dr. Judith Beck on March 24, 2009 - 7:26am in Thinking Thin

Marta was dismayed. After 20 months of maintaining her weight loss with relative ease, she had gone off track and had gained back five pounds. Read More