Doctor-Approved Crash Diets
The Brainy ApproachHer Menu
Psychologist Judith S. Beck, PhD, usually plans to have a small bite of some favorite cheat food (like a miniature candy bar) once a day. That way, cravings are easier to withstand.Her (Mental) Moves
"I accept the fact that I may feel hungry an hour and a half before dinner," Beck explains. "But I don't have to satisfy my appetite by eating at that moment. I make the decision to wait." If the yen won't quit, she can break out that bite-size candy bar. Her other tactics:
- Negotiate with temptations. Cravings can be harder to resist than hunger, because they attack at will and tug at your tongue. "I remind myself that the feeling is temporary and it's not nearly as uncomfortable as when I broke my arm or pulled a muscle," says Beck. "If I can tolerate that pain, I can resist the snacking impulse." Besides, at least one chocolate indulgence has already been planned for.
- Positive reinforcement. Write down the reasons why losing weight is important, and read the list at least once a day. Or better yet, meditate on each goal. Create encouraging e-mail alerts or flash cards, and stick them in hot zones -- the pantry, the snack drawer, the jelly-bean jar (on the top, not the bottom).
"Instead of trying to find a way to fit exercise into my life, I arrange my schedule around exercise, which means I may not be able to get everything done in one day," Beck says. "But working out is my priority."
-- Judith S. Beck, PhD, director of the Beck Institute for Cognitive Therapy and Research, author of The Beck Diet Solution Weight Loss Workbook
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