QuarterLife Girl Gets Fit!

Beck Diet – Success Skills Tracking

For those unfamiliar with the Beck Diet Plan, it focuses on your though processes, the way you handle hunger, and just getting yourself under control. Part of the plan is to fill in your “Success Skills Tracking” sheets daily. I have outlined all of the items listed on this sheet below…

  Day 0 – 1/13, Wed Day 1 – 1/14, Thu Day 2 – 1/15, Fri Day 3 – 1/16, Sat Day 4 – 1/17, Sun Day 5 – 1/18, Mon Day 6 – 1/19, Tue Day 7 – 1/20, Wed
1. I motivated myself by reading:                              a) My Advantages Deck, b) My response cards. N/A Yes Yes Yes        
                 
2. I weighed myself just once. Weight: 162 164 164 161.5 161.0 160.5 160.5 161.0
                 
3. I ate everything slowly, while sitting down and enjoying every bite. N/A Yes No          
                 
4. I gave myself credit throughout the day for every positive eating behavior. N/A No No          
                 
5. I got moving by doing: Spontaneous or Planned Exercise N/A No No          
                 
6. A) I identified hunger vs. non-hunger every time I wanted to eat. N/A Yes Yes          
                 
B) I tolerated hunger and non-hunger without eating. N/A Yes Yes          
                 
C) I recognized the fullnets sets in 20 minutes after a meal. N/A Yes Yes          
                 
D) I stopped eating when my food was gone. N/A Yes Yes          
                 
E) I calmed down before I ate. N/A Yes Yes          
                 
7. I filled in my Food Plan Chart. N/A Yes Yes          
                 
8. a) I followed my plan precisely. N/A No No          
                 
b) I used Resistance Techniques. YES! Yes Yes          
                 
9. I got back on track. I filled in my Cheat Sheet. N/A Yes Yes          
                 
10. I contacted my Diet Buddy. N/A Yes Yes          
                 

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