Dieting and exercising, yet still having trouble keeping weight off? There really are ways to achieve weight loss success.
Judith Beck, Ph.D., clinical associate professor of psychology in psychiatry at the University of Pennsylvania and author of the new book The Complete Beck Diet For Life, is a renowned cognitive therapist who has helped thousands of people slim down for good. Here, she talks about why some dieters can’t seem to keep the weight off, and shares the tools that will help them – and you – achieve long-term weight-loss success.
AT: Do you think that most of people approach weight loss from the wrong angle?
Beck: Absolutely. Anyone can change their eating behavior and lose weight – in the short run. But unless they change their thinking, too, they invariably return to old habits. Some examples of unhelpful thinking are: “I deserve to comfort myself with food,” “It’s unfair that I can’t eat what everyone else is eating,” and “I’ve cheated; I might as well eat whatever I want for the rest of the day and start again tomorrow.”
AT: What’s another common mistake you see?
Beck: People go on diets that they can’t sustain for life. They want to lose weight quickly so they eat too few calories. They often skip breakfast, they don’t eat healthy enough foods, and they try to eliminate certain “bad” foods. They can stay on diets like these for several weeks, months, or even a couple of years – but eventually they revert to their old way of eating. Dieters need a very healthy eating plan that they can stay on indefinitely. In my new book, I worked with a registered dietitian to develop this type of plan. It’s healthy and satisfying and allows people to eat their favorite foods – think chocolate, fries and wine – every day, in moderation.
AT: If you go on a binge or stop exercising, what’s the best way to get back on the wagon?
Beck: Dieters need to prepare themselves in advance. They need to write a list of all the reasons they want to lose weight and read this list daily, even when dieting seems easy. I recommend creating “response cards,” too, which are index cards with important messages on them, and read these cards daily, too. For example, one important card for a dieter who has cheated says:
“Okay, big deal. I made a mistake. I can start right this moment getting back to what I need to do to lose weight permanently. It makes no sense to wait another minute. If I got a traffic ticket for running a red light, I wouldn’t keep making the same mistake for the rest of the day and wait until tomorrow to get back on track. I’d do it immediately! So go get your list of advantages to remind yourself why you want to lose weight and read your other response cards, too.”
AT: Statistics show that keeping the weight off is even more difficult than losing it. Why is that?
Beck: We’ve found that dieting is relatively easy for people at first, because they start a diet when they’re highly motivated. Then it inevitably gets harder. But when dieters continue to use their skills [like referring to a list of reasons why they want to stay slim], it quickly becomes easier and easier again. At first, dieters need to practice their new skills daily; then every other day, then once a week, once a month, and once a season. And they need to be willing to return to those skills more often when they slip up and are having a hard time maintaining their weight loss.
in 1987. I was married to an alcoholic and
had two boys. It took a long time to find out I was suffuring from Lupus. My family thought that I was crazy,because my joints hurt,I was vomiting blood. Thank God I was a
nurse. I had them do the test for Lupus,back
then Dr's didn't really know that much about
Lupus. It was During nursing school that the
teacher,skimed over the systoms of Lupus and
sence I had a good memory. I took it apond myself to let the Dr's know what the test where for lupus. They did as I asked,after
all they were out of idea's. One test for Lupus is called an ANA and anouther was called SLE Prep. When they both came back
posative,they finnaly had there answer. I
was happy at first because,now my family
had no reason to think I was crazy. To my surprize, I also found out that there was no cure. I lived in New Jersey then and I contacted the Lupus Foundation. I need to know more about Lupus. I was told to buy a book called,Coping with Lupus. I also found out the best Dr to go to. He explained every-
thing about Lupus. I found out that there were two types of Lupus one was Discord and
it was more of a skin problem. I had
Systemic Lupus ,SEL for short it meant that I had both kinds. There are times when Lupus is Dormit and then it can Flair up. I had a
good run where it was in remission, where I had on systems. The Dr I went to told me it was an autoimmune illiness. This means that
your body fights itself. I worked a long time as a nurse,I had my ups and down but it wasn't untill 8yrs ago that I felt like I could hardly move,but seeing this Dr I knew that it would do more harm to ly in bed. I also have Fibermyaliga and Perphial Neropathy
which means that alot of my nevers didn't
transmite. I have numbness all over along with all my joints are efected in different ways,my toes are all bent and I also have
some swollen and bent fingers. There are 10
main systoms fatigued, joints hurt, slight fever,a rash acrossed the face. I said I had a good run with being systom free,now I am
at the point that I will nerer be able to work, unless I go into remission. I now live
on SSD which is help from the goverement. I get one check a month under 900.00 but that is my cross to bare. I have seen people that are worse off. I have gained weight because of lack of movement now I live in Florida and I can get out more. My Dr. Down here has me on a few medication.I am on Humaria,
Metratectra and Placqunel. They have help
real good. I am have lost weight just by eating the right foods. God Bless everyone
Written by Christine Buonacquista.
sundiet tream
After being in and out of a wheelchair for many years I lost 100 lbs with WLS...
I am a fighter, stubborn and proud of it. So are ALL of you..
Arthritis is NOT for sissies..you young'uns hang in there.
I bicycle on my stationary bike...but I find I get bored easily. What exercises would help me to lose the extra weight.
I am quite sure there is a lot people who have the same problems I do. The medical doctors and insurance companies think that people like me who are over weight do not want to lose the weight. Trust me I wish I could...
This is my issue but how do you make him see what fibro really is like? Erly
If you feel the Dr is not listening to you, yes find one you are comfortable with. I also have FMS with RA. I am on CYmbalta and also gained much weight. I am trying to loose 40 lbs. I just watch what I eat, and try to get as much exercise in as possible. I work full time so that is difficult. When I get home I am so tired. I understand you are nto lazy you are tired. That is part of the disease. Find something you can do a few minutes and keep doing it a few minutes as you go. I wish I could work out like I used to but that is never going to happen again. I have to adapt to my life as it is now. The changes we have with this stuff is not fun, but it is our life . I hope you can find a better you in this life you have now.
I was taking Lyrica for over a year ansd I gain weight drastically. I am 5" and petite.
I am trying to lose the 30 pounds I have gained and I am weaning off Lyrica because it stopped helpping. I also take Tramadol, and Move Free W/ MSM and Vit. D., I am on Flexoril and Lunesta. I am wanting to detox my body. My Dr. told me to just stop taking the Tramadol and wean off Lyrica. 24 hours after my last dose of Tramadol I had THE worst episode of withdrawls and when I called my Dr. I told the nurse I had to take a Tramadol. He suggested I take Cymbalta and that is why I can't take Tramadol but instead of weanning both Lyrica and Tram. He was sure that I could just stop Tram. I took one the morning after my Restless night and he said that one a day was fine if that is what i wanted to do for a couple of days. I feel like he doesn't believe my and that I am treated like a drug seeker. I just wat to feel like I can make it through a day with out taking a 3 hour nap and I can exercise like I used to. I am 33 and have 3 kids. I am not a lazy person, I don't have the time but i can't lose the weight and I can't keep up with my life! Any suggestions? I live in the Tampa Bay area and I need a REAL Doctor!
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