Thinking Thin

Improve your life with practical strategies.

Health

5 Ways to Gain Weight When You Don’t Want To

Judith Beck, Ph.D. on March 15, 2011

Cognition

Are You a “Normal” Eater?

Judith Beck, Ph.D. on February 24, 2011

Stress

Stress and Emotional Eating: Using Cognitive Behavior Therapy to Break the Habit

Judith Beck, Ph.D. on November 24, 2010

Most of the dieters whom I treat overeat when they're feeling stressed or experiencing a negative emotion such as anxiety, sadness, anger, shame, and so on. They often have one or both of the following unhelpful ideas:"There's nothing I can do to calm down when I'm upset.""I deserve to eat when I'm upset."

Most of the dieters whom I treat overeat when they're feeling stressed or experiencing a negative emotion such as anxiety, sadness, anger, shame, and so on. They often have one or both of the following unhelpful ideas:"There's nothing I can do to calm down when I'm upset.""I deserve to eat when I'm upset."

Diet

Jennifer's Struggle

Judith Beck, Ph.D. on August 16, 2010

Jennifer recently shared with me her struggle over whether to eat certain foods, particularly during evenings. Jennifer would finish dinner, and then, it was as if the treats and desserts would start calling out to her from her refrigerator.

Jennifer recently shared with me her struggle over whether to eat certain foods, particularly during evenings. Jennifer would finish dinner, and then, it was as if the treats and desserts would start calling out to her from her refrigerator.

Diet

Inflexible Eating

Judith Beck, Ph.D. on June 25, 2010

When I introduced the notion of following a food plan inflexibly to Robert, he initially experienced both anxiety and skepticism. Robert asked me why he couldn’t just make substitutions when he felt like it as long as the calorie count remained the same. Here’s what I told Robert:

When I introduced the notion of following a food plan inflexibly to Robert, he initially experienced both anxiety and skepticism. Robert asked me why he couldn’t just make substitutions when he felt like it as long as the calorie count remained the same. Here’s what I told Robert:

Diet

Amy's Business Trip

Judith Beck, Ph.D. on June 18, 2010

Amy came in this week feeling quite defeated. Although she had previously been doing quite well with making food plans and sticking to them, she had been on a business trip earlier this week and hadn't been able to write down her food. She viewed the trip as a complete "failure," which left her feeling demoralized and unmotivated. 

Amy came in this week feeling quite defeated. Although she had previously been doing quite well with making food plans and sticking to them, she had been on a business trip earlier this week and hadn't been able to write down her food. She viewed the trip as a complete "failure," which left her feeling demoralized and unmotivated. 

Diet

Cindy's Anxiety

Judith Beck, Ph.D. on June 11, 2010

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.

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.

Diet

Katherine's Changing Tastes

Judith Beck, Ph.D. on June 4, 2010

Katherine was also surprised by the fact that her tastes have really changed. She said she used to eat a lot of fast food and fried foods, but ever since she started eating less but enjoying her healthy food more, she can't really stomach her old way of eating.

Katherine was also surprised by the fact that her tastes have really changed. She said she used to eat a lot of fast food and fried foods, but ever since she started eating less but enjoying her healthy food more, she can't really stomach her old way of eating.

Diet

When Did Special Treats become the Everyday Norm?

Judith Beck, Ph.D. on May 24, 2010

When did it happen? When did we Americans go from an occasional piece of pizza to having multiple slices throughout the week? When did we go from the occasional soda to drinking sugary soft drinks throughout the day? When did we go from a weekly overindulgence, such as a big dinner on Saturday night, to excess food every evening?

When did it happen? When did we Americans go from an occasional piece of pizza to having multiple slices throughout the week? When did we go from the occasional soda to drinking sugary soft drinks throughout the day? When did we go from a weekly overindulgence, such as a big dinner on Saturday night, to excess food every evening?

Diet

Planning to Eat More and Gain Weight

Judith Beck, Ph.D. on May 18, 2010

I asked Julie what was the hardest part of sticking to her maintenance diet. "I'm just tired of what I'm eating. I want to eat more. I want to eat different things for lunch and dinner. I want to have a glass of wine when I go out with friends and dessert every night. I want to have an afternoon snack, like pretzels or crackers or chips. But I know if I do," she said glumly, "I'll gain weight."

I asked Julie what was the hardest part of sticking to her maintenance diet. "I'm just tired of what I'm eating. I want to eat more. I want to eat different things for lunch and dinner. I want to have a glass of wine when I go out with friends and dessert every night. I want to have an afternoon snack, like pretzels or crackers or chips. But I know if I do," she said glumly, "I'll gain weight."

Diet

Calorie Counts on Menus

Judith Beck, Ph.D. on May 5, 2010

Earlier this year, Philadelphia joined New York in requiring that chain restaurants print calorie counts on their menus. Even I was astounded, when I ate out a few days ago. I was fascinated by how high the calorie counts were for almost every item.

Earlier this year, Philadelphia joined New York in requiring that chain restaurants print calorie counts on their menus. Even I was astounded, when I ate out a few days ago. I was fascinated by how high the calorie counts were for almost every item.

Diet

Why Doesn’t It Taste as Good as I Thought It Would?

Judith Beck, Ph.D. on March 16, 2010

Lisa, who had had an absolute rule (which she occasionally broke big time) against eating junk food, had recently started allowing herself to have a moderate portion of a favorite food every day. Some of the food she enjoyed immensely, in fact, more than before, because she was able to eat it guilt free. But sometimes the food, for example, certain kinds of candy, just did not taste as good as she had remembered.

Lisa, who had had an absolute rule (which she occasionally broke big time) against eating junk food, had recently started allowing herself to have a moderate portion of a favorite food every day. Some of the food she enjoyed immensely, in fact, more than before, because she was able to eat it guilt free. But sometimes the food, for example, certain kinds of candy, just did not taste as good as she had remembered.

Diet

You Can Have [Some] Cake and Eat It, Too

Judith Beck, Ph.D. on March 8, 2010

Alcoholism

Regaining Weight

Judith Beck, Ph.D. on February 24, 2010

 Many dieters and maintainers are mystified when the scale starts to go up. “But I’m doing everything the same!” they usually proclaim. That’s when I ask them a series of questions to try to figure out what has changed:

 Many dieters and maintainers are mystified when the scale starts to go up. “But I’m doing everything the same!” they usually proclaim. That’s when I ask them a series of questions to try to figure out what has changed:

Diet

Fear of Food

Judith Beck, Ph.D. on February 12, 2010

Marie avoided eating potato chips, French fries, onion rings, and crackers. Although she loved these foods, they would trigger cravings and once she started eating them, she found it quite difficult to stop. Marie actually developed a fear of these foods. She was sure she would lose control if she ate them.

Marie avoided eating potato chips, French fries, onion rings, and crackers. Although she loved these foods, they would trigger cravings and once she started eating them, she found it quite difficult to stop. Marie actually developed a fear of these foods. She was sure she would lose control if she ate them.

Diet

Fast Food Dieting

Judith Beck, Ph.D. on February 4, 2010

A recent article in the New York Times asks, “Can fast food help you lose weight?”

A recent article in the New York Times asks, “Can fast food help you lose weight?”

Diet

Peanuts and Mr. Ed’s Elephant Museum

Judith Beck, Ph.D. on February 2, 2010

 Carly was really proud of herself-and deservedly so. She, her husband, and kids went for a short road trip for a few days and she was able to stick to her plan, almost completely. On previous trips, she and her kids would have "perpetual snacks" in the car. On this trip, Carly ate only at her regularly scheduled snack and meal times. She occasionally reminded herself, "It's not time to eat now. I'll eat when I'm supposed to."

 Carly was really proud of herself-and deservedly so. She, her husband, and kids went for a short road trip for a few days and she was able to stick to her plan, almost completely. On previous trips, she and her kids would have "perpetual snacks" in the car. On this trip, Carly ate only at her regularly scheduled snack and meal times. She occasionally reminded herself, "It's not time to eat now. I'll eat when I'm supposed to."

Diet

Advising Food Pushers on Television

Judith Beck, Ph.D. on January 28, 2010

Yesterday I went to New York to tape a segment for the Dr. Oz Show. He interviewed a family who likes to eat-a lot. The mother had not realized the extent to which she is a food pusher, constantly urging her children and husband to eat more and more. She also had not realized the potential health consequences of her family being overweight and potentially obese.

Yesterday I went to New York to tape a segment for the Dr. Oz Show. He interviewed a family who likes to eat-a lot. The mother had not realized the extent to which she is a food pusher, constantly urging her children and husband to eat more and more. She also had not realized the potential health consequences of her family being overweight and potentially obese.

Diet

10 Tips to Stick to Your Diet

Judith Beck, Ph.D. on January 22, 2010

Change your eating habits with these 10 habits and principles.

Change your eating habits with these 10 habits and principles.

Diet

Time to Get Serious

Judith Beck, Ph.D. on January 13, 2010

Okay, it's 2010. Time to get serious about your health and lose weight for the last time. Do you really want to find yourself in January 2011 heavier than is healthy for you?

Okay, it's 2010. Time to get serious about your health and lose weight for the last time. Do you really want to find yourself in January 2011 heavier than is healthy for you?