The Beck Diet Solution was created by Judith Beck. It's a psychological approach to losing weight. There aren't forbidden foods or certain food group combinations to follow. Instead, it teaches you to re-train your brain. The plan also includes the use of diet charts for tracking loss, hunger and activity scheduling.
Instructions
1. Prepare a chart to track your weight loss. This chart will keep you motivated. It'll show how much you've lost and when. It will also track those weeks when you didn't stick to plan that well, hit a plateau or even gained weight.
2. Chart your results once a week. That's how often you should weigh in during the Beck Diet. Even if you're tempted to weigh in more often than that, only write down loss once a week.
3. Track a change in your weight for every 5 pounds you lose. Don't write down you're actual weight. Just write down when you lose 1 pound, 2 pounds, 3 pounds and so forth. Start a new chart every time you lose a total of 5 pounds.
4. Print off an activity chart, hunger chart and priority list from the Beck Diet Solution website. Complete all three to use in conjunction with the program.
5. Keep the chart in a handy place where you can look at it during the week. You may also choose to hang it in your bedroom, bathroom or refrigerator door to keep you motivated.
6. Look at the chart whenever you need a confidence boost. Look at how far you've come--how much weight you've lost so far. This will surely get your motivated when you feel like quitting.
7. Know that there are certain weeks when you don't lose. That's normal on any weight-loss program. The thing you need to remember is that, overall, your weight will decrease.
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