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 | |||||
QuarterLife Girl Gets Fit! 
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