Table of Contents
Acknowledgments 9
Foreword A New Application of Cognitive Therapy by Aaron T. Beck, M,D 10
Introduction 12
The Power of Cognitive Therapy for Weight Loss
chapter 1 The Key to Success 17
chapter 2 What Really Makes You Eat 26
chapter 3 How Thin People Think 33
chapter 4 How to Use the Beck Diet Solution 44
The Program
chapter 5 Week 1 Get Ready: Lay the Groundwork 53
day 1 Record the Advantages of Losing Weight 54
day 2 Pick Two Reasonable Diets 63
day 3 Eat Sitting Down 70
day 4 Give Yourself Credit 74
day 5 Eat Slowly and Mindfully 79
day 6 Find a Diet Coach 84
day 7 Arrange Your Environment 90
chapter 6 Week 2:Get Set: Prepare to Diet 96
day 8 Create Time and Energy 97
day 9 Select an Exercise Plan 107
day 10 Set a Realistic Goal 113
day 11 Differentiate Between Hunger, Desire, and Cravings 116
day 12 Practice Hunger Tolerance 121
day 13 Overcome Cravings 127
day 14 Plan for Tomorrow 135
chapter 7 Week 3:Go: Start Your Diet 140
day 15 Monitor Your Eating 141
day 16 Prevent Unplanned Eating 149
day 17 End Overeating 153
day 18 Change Your Definition of Full 158
day 19 Stop Fooling Yourself 162
day 20 Get Back on Track 166
day 21 Get Ready to Weigh In 171
chapter 8 Week 4:Respond to Sabotaging Thoughts 178
day 22 Say, Oh, Well, to Disappointment 179
day 23 Counter the Unfairness Syndrome 184
day 24 Deal With Discouragement 189
day 25 Identify Sabotaging Thoughts 192
day 26 Recognize Thinking Mistakes 195
day 27 Master the Seven question Technique 19
day 28 Get Ready to Weigh In 204
chapter 9 Week 5:Overcome Challenges 20s
day29 Resist Food Pushers 207
day 30 Stay in ControlWhen Eating Out 214
day 31 Decide About Drinking 220
day 32 Prepare for Travel 223
day 33 Eliminate Emotional Eating 227
day 34 Solve Problems 232
day 35 Get Ready to Welgh In 236
chapter 10 Week 6:Fine-Tune Your New Skills 238
day 36 Believe It 239
day 37 Reduce Stress 244
day 38 Deal with a Plateau 248
day 39 Keep Up with Exercise 251
day 40 Enrich Your Life 256
day 41 Make a New To-Do List 261
day 42 Practice, Practice, Practice 266
Going Forward
chapter 11 When to Stop Losing and Start Maintaining 271
chapter 12 How to Stay at Your New Weight 279
Selected Bibliography 283
Index 285
