The Beck Diet Solution is a psychological program, not a food plan. It provides a step-by-step program to learn specific techniques to stay on our diet, lose weight, and maintain our weight loss for life. The program is based on Dr. Beck's clinical research in Cognitive Therapy (CT).
The Complete Beck Diet for Life expands the earlier work and includes a food plan with suggested menus. From the cover:
Quote:
With The Complete Beck Diet for Life you'll discover the 5 stages of successful dieting and maintenance. You'll learn how to motivate yourself, give yourself credit for every change you make, create time and energy for dieting, and handle hunger and cravings. Dr. Beck eases you into changing one step at a time. You'll master one task before moving on to the next. And you'll learn techniques to deal with challenging situations, such as sticking with your plan at celebrations and dealing with "food pushers." With Dr. Beck's skills, you'll achieve a lifetime of healthful eating and lifelong motivation.
This is a place to discuss the Beck strategies and our daily efforts, to receive and provide support, and, for some of us, is where we serve as on-line diet buddy (coach) to each other.
If you’ve arrived from a search engine, you've landed at the site of 3 Fat Chicks (3FC), a remarkable place for those interested in a healthy life style, including mindful eating, exercise, and weight loss. More about the site, including how to register so that you can post, can be found here.
The books are available on Amazon through the 3FC store by clicking their names above; buying through 3FC helps to cover the costs of running this site.
You can find the list of previous (or more current) monthly Beck threads here on 3 Fat Chicks via:
Sunday - Space Shuttle Columbia disintegrates during reentry (2003)
Diet Coaches/Buddies - Did little other than stay inside watching the coldest day I've seen in a long time. The postman didn't even deliver our usual bunch of junk mail - just the magazines. He must be struggling. Used the time to catch up on some 'admin' that's always lurking. And to prepare for three medical appointments in the next three days. I'm not a fan of going to the doctor's office but come to see it as a privilege that I can.
Eating was on plan, CREDIT moi, with snacks. Dinner was bowls of Fava beans and fennel from the freezer that were part of our Christmas gift from our DS and DDIL. Great warmth to the tummy on a cold day. Paired with a baguette, broccoli, and my green salad. I suspect that fava beans are acquired taste. Fortunately, we both have it. I invited DW to go see "A new film" that just opened. She invited me to find another date - one who would be sure to remember the experience.
Joy (gardenerjoy) – Neat to attend a baptism to be the 'old people' in the photos that the kids, as adults, will try to identify. Sounds sane not to have a vigil when h*ll hath frozen over.
maryann – You are such a generous partner to prepare 12 days of food for your DH for the time you're away. Neat to plan one meal a day of local Singapore foods.
curlyjax – That's one roof rake saga. I understand the motivation when remembering ice dams of the past.
Readers -
Quote:
day 5Eat Slowly and Mindfully eat slowly
what are you thinking?
Do you have any sabotaging thoughts about this step in the program? If so, make Response Cards base on the relevant thoughts and responses below. . . .
Sabotaging Thought: I truly don't have time to eat slowly. Helpful Response: I need to rearrange my schedule to make the time. If I needed to take time for a lifesaving medical procedure three times a day, I'd somehow find the time. I'm not giving eating properly a high enough priority.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 82.
Last edited by BillBlueEyes; 02-02-2026 at 06:39 AM.
Reason: Typo
I collected the roof rake form my friend's house. They weren't home but it was exactly where they had said it would be. They have a beautiful old house but right on a busy road, it must be a challenge to get out. I haven't actually been in the house, I don't know her that well, but am hoping to be invited over sometime to see the inside. Home to try raking a bit which I did okay on the one side, but the other side was higher up and there are wires in the way. I called BFF to come over to help, and we had fun lobbing the ice pucks after clearing a bit. It's a challenge to wield the rake as its so long, and then the other end gets stuck in the snow etc. The sun was out and is helping to melt the snow anyhow. Then we went to BFF's to clear off her deck which had a lot of snow that fell from the roof. So I definitely got some exercise in. Food wasn't great as it was the rest of the Wegmans pizza plus some dessert. I talked to a friend in Oregon for about an hour who shared similar feelings of depression about the holidays etc and aging in general. It would be fun to visit some day but that won't be for quite some time.
Today I need to return the roof rake and check the tires of DD's car. I'm going to BFF for the Admin party this afternoon-just a few of us. I'll work on getting together a household management system. I work better alone but this doesn't take that much concentration and at least i'll make a start on it. Then home to make tacos, inspired by Bill.
Maryann-you are a saint for getting 12 days of food ready! Great job planning for yourself too.
Gardenerjoy-what fun to go to a baptism. Curious what protein you put in your salads.
Bill-good way to think about the 3 appts, that's a lot at once. FAva beans and fennel sounds lovely.
Yes, I jumped off the OP wagon in a serious way. Reviewing the day, it began with two Perfect Bars for breakfast, it proceed to 2 tru fruit chocolate covered berries and ended in the debacle of buying a bakery cake in the evening, scraping off some of the frosting and throwing the rest away. It is the equivalent of an alcoholic faced down at a bar at 2 am. So perspective i am an alcoholic but not face down in a bar. I tracked my food until the cake fiasco. I weighed this morning and am still in the 70s. SO, once again I have proven that high palatable food like bars and process fruit chocolate send me into a spin. I need whole foods to keep me on track.
I have packed for Singapore. Because of the heat, there I have been able to fit 12 days in an under the seat roller bag. I wanted to go very light. I realized that my travel black crossbody was stolen in Spain. A rare Amazon purchase lands another at my door this morning.
BBE: DH and I are actually going to a movie in the theatre today. A rara occasion. It is a horror thriller called SEND HELP Curly: Still love the idea of the admin party.
Monday - Groundhog Day (since 1886, Gobbler’s Knob in Punxsutawney, Pennsylvania)
Diet Coaches/Buddies - Exercise, CREDIT moi, was an hour of shoveling the old snow to widen the driveway so that two cars safely share the space instead of nearly knocking off each others rear-view mirrors. I was mindful to minimize lifting as well as not to overdo the heart causing me to join that group of men who arrive at an ER because of too much shoveling. Our sled shovel worked splendidly on this snow since I had to slide it a distance to an acceptable accumulation place. Later, after lunch, our local teenager arrived for another thirty minutes. CREDIT moi for a second exercise session. He wears heated snowboarder's gloves, snowboarder's boots, and multilayered snowboarder's pants. But not a hat, LOL. Of course his head is covered in serious hair; I remember those days.
The (5 yo) DGD visited with our DS; started chaotically since she wanted this, that, and whatever. Methinks just too many activities in one day. Or tired or hungry. Joyful kid emerged when we all agreed to play hide-and-seek. It's a fake game since she's the only one small enough to hide. She's gotten better because she no longer giggles when I call her name.
Eating was on plan, CREDIT moi, with snacks. Dinner was a frozen Trader Joe's concoction with lots of chicken and veggies. Required only the level of effort the chef had available after a DGD session.
maryann – Rather dramatic trailer for Send Help. Seems like a good movie to watch with someone to make you feel safe. Agree that unprocessed food has less of a tendency to call for more.
curlyjax – Wielding a long roof rake is certainly some exercise. I, too, like to see the grand houses in my area.
Readers -
Quote:
day 5Eat Slowly and Mindfully
Quote:
Once I accept the fact that I have
to eat slowly and notice every bite,
dieting will be easier.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 83.
I got some meal prep done in the am yesterday, returned the roof rake, got gas, and inflated the tires in DD's car. I felt quite proud of myself for the latter as it was so cold out and I dislike doing that even in the good weather. Mostly because its a challenge to get the inflater thing off the tire while it starts deflating the tires a bit etc. Then off to BFF for admin party. Just three of us at her kitchen table, spread out with papers, laptops and goodies which I ate too much of. I work best when its quiet but it was much more fun to sit with others, and I managed to sort and organize things to start creating a household notebook, which i've been meaning to do for eons. I'm going to switch to binders instead of file folders for some things I want to put my hands on quickly, especially things like the receipt for having the house painted etc. I also started deleting photos in my phone which i've been meaning to do. In the evening I perused various condos and even apartments, trying to visualize what it would be like to live in a smaller space. I'm in no hurry to move yet but I like to know my options.
I have to get back to exercise, I can feel my hips protesting the lack of movement.
Maryann-I feel you on that, needing whole foods to keep me on track.
Bill-I remember your sled shovel from winters past. Great that you can shovel again.
Food was not stellar for the second day running. But I limited movie food to a small popcorn with no butter. i brought in a protein drink and a perfect bar. I went to the gym for a 30 min stair climber. Weight remains in the 70s. My travel pants with the side pocket for my passport fight perfectly. This was not the case in August. My weight goal for this trip is to feel they are a little looser before i come back.
I am dressed, packed and headed toSan Francisco for my 17 hour flight to Singapore. It leaves tomorrow morning. I will spend the morning with Mom on the way. She is having trouble with her eyesight. My siblings and husband are on the alert but I still don't like leaving her. She is a trooper and encouraged me to keep my plans.
BBE: I will have to invsetigate your snow slide. Curly: The update on my iPhone now allows me to select a month of photos and simply deselect what i want to keep. So much easier.
Finally the long string of events has ended. Our ceramics exhibition is over. It ended last night and was a grand success in all ways. All ten of us were happy.
I also managed to get three 5x7 paintings using natural ink and India ink into the other art exhibition happening in town. Once more I met the deadline on deadline day.
I taught my two classes last week plus the twice postponed printmaking class.
It's all done done done.
I didn't get out of all that stress free and clear though. On the weekend I fell into old food habits. I pushed my weight up from 314 on Tuesday to 321 this Monday morning. Up up up. Today I didn't get the food back into it's lane but I'm moving that way. Tomorrow will be better.
Tuesday-The Day the Music Died. RIP Buddy Holly, Ritchie Valens, The Big Bopper(1959)
Diet Coaches/Buddies - A tad more exercise, CREDIT moi, shoveling snow from the small places, like where the trash cans sit, that make life manageable. Surprisingly, the snow can still be easily shoveled - perhaps because we've not been above freezing in a week. The streets were clear enough to run errands with confidence.
One errand took me to Costco. I love/hate that place. First, I'm overwhelmed. Then I want nothing. Then I want one of everything. The good news is that I only purchased a single pair of flannel sweat pants. Black. Now, on super cold days when I dawdle getting dressed, I can pretend I'm already dressed in my sweat pants. CREDIT moi for buying none of super tempting blueberry muffin tops or croissants in a package of twelve. And samples? I had NONE, CREDIT moi. Full disclosure: only two sample stations were open and both had samples still in their ovens.
Eating was on plan, CREDIT moi, with snacks. Dinner was salmon grilled on our back porch. More snow has to be cleared there so DW doesn't have to put on boots just for three steps outside the kitchen door. Another few minutes of exercise to be done before the snow gets a crust of ice.
onebyone – Great news: "It's all done done done" - so much all on top of itself. And Congrats for the grand success of your ceramics exhibition.
maryann – Comfortable travel pants is a such a big win. Bon Voyage to Singapore.
curlyjax – Congrats for inflating your DD's car tires in the bitter cold. BTDT. Seems so sane to me that you're looking at housing options as a gentle background task.
Readers -
Quote:
day 6Find a Diet Coach
Yes, you're going to need a diet coach. Are you having any sabotaging thoughts? Perhaps you prefer to keep your diet private. Or maybe you're uncomfortable with asking for help.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 84.
we had a work lunch event and I overate, ugh. It's so rare that I have steak tips, so I indulged in those, and to much dessert as well. I was definitely motivated to go the event by food. There was so much left that we were encouraged to bring some home so I did, and had a scrumptious dinner with roast potatoes as well. I cooked up ground turkey so i'll have tacos for a few days, mixed with a lot of greens-I guess more of a taco salad really.
I went to drop off stuff at my new accountant, and then the thought hit me there was still time to go to my workout. I haven't been for a week due to dealing with snow and then being a wuss about the cold temps. Credit me I did go. It was the most crowded its been which was a bit daunting but I plunged in and pushed myself. I forget how good it feels to work all parts of your body-a different workout from the elliptical although that's great too. I'm so glad I feel at home there. Later on I listened to a podcast that reinforces CBT techniques -trying to get back on the wagon.
Maryann- hope you had a great trip! So exciting!!
Onebyone-glad you had a great success and are happily done with your exhibit.
Bill-you still get credit for ignoring the samples I like the idea of housing options as a gentle background task.
phone check in. I got to the hotel in SFO. There is a long bay trail and I got 10,000 steps in watching airplanes land and take off over the ocean. Dinner as planned was broth, protein milk and a bar.
In the shuttle now. I met two men at breakfast that build cages for zoo animals. Fascinating. The best reason to travel is make my little world bigger. Breakfast was eggs and oatmeal. I have one protein drink before I go through security.
Wednesday - Rosa Parks, "The first lady of civil rights", born (1913, Tuskegee, AL)
Diet Coaches/Buddies - Gathered four errands into one trip. CREDIT moi for organization skills to optimize that that doesn't really need to be optimized. And further CREDIT moi for immediately driving into parking lots rather than search the snow covered streets for FREE parking. The doctor's office uses the same parking lot as the hospital; up to three hours costs only $8 - a bargain around here. The underground parking at the library was exactly twenty-five cents and I was forced to climb some stairs.
Minor joy of the day was to pick out desirable bananas and dark red bell peppers. I pretend that I'm carrying a string bag shopping at open markets in Paris. Their local custom is for everyone to carry string bags. One shops for potatoes first, then whatever, until finally the most fragile items. A native Parisian friend explained all this to me before my first trip some decades ago.
Eating was on plan, CREDIT moi, with snacks. Dinner was reheated Trader Joe's chicken with mushrooms. The package has enough chicken for four servings but the chef had to add some fresh broccoli to get the right volume. "Buy that one again," I was instructed since I'm the Trader Joe's shopper.
maryann – Waving back to somewhere along this path from SFO to SIN. That's a big chunk of ocean to cross. Love the notion, "The best reason to travel is make my little world bigger."
curlyjax – Steak tips are a favorite. What a score to have them forced upon you to take home for a dinner. Congrats, indeed, for squeezing in a trip to the gym.
Readers -
Quote:
day 6Find a Diet Coach
In my experience, however, very few people who have struggled with dieting can lose weight and sustain that weight loss without help and encouragement from another person.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 84.
I did well eating my own lunch, then got into dessert available there. Partly I was feeling a bit peeved about a few things. Including I could hear some of the other staff being offered a homebaked cookie but I wasn't for some reason. Naturally my mind went to-she thinks I eat too much, she likes the others better etc. I could see there were only a few cookies and a few other folks weren't offered them either-but it just triggered me. It was really slow and I decided to try an exercise class. It was quite good and I was sweaty afterwards but didn't have long until I could leave. Maybe I'll do that more often and stay late to make up the time, we'll see. At home I roasted up some vegetables and made a white sauce with cheese, and ate a lot of cauliflower. And I also made banana oatmeal chocolate chip cookies. I listened to a podcast on over eating which I am clearly doing, and not feeling motivated at all to get back on track.Ugh.
Maryann-great reason to travel indeed. wow that's a long trip.
Bill-thanks for the map. Nice memory of Paris. They were eons ahead of us with bring your own bag.
Another Wednesday has gone. I spent a second delicious day free of deadlines and appointments. Such bliss.
The scale was good to me showing a 3lb drop of stress-related weight. I'm really seeing a connection between stress full.events.and weight gain and then a release once the event passes. I have a CT scan on Friday night. Maybe the scale will climb Friday morning.
Today I cooked two meals from scratch. Not the most healthy meals.bit not too bad. I did have a couple of handfuls of gummy candies and some chips made of quinoa. The chips are still not healthy even though they are made from quinoa. Chips are chips.
Tomorrow I am completing my suite of prints for the Year of the Fire Horse. I've got the last few elements to complete mail-out. So excited to be sending this out on time! I've already received 4 envelopes with Fire Horse prints in them. My reward for sending my prints out will be to open those envelopes to see other people's fire horses. I'm especially keen to see the prints because my favorite printmaker from California was once again one of the first to send his prints off. They are always exquisite.
Diet Coaches/Buddies - Picked up the (10 yo) DGD from fourth grade. She was excited because her family had used the latest snow for several days of skiing. The pictures they send us show a confident young lady on the slopes. So confident that, "Daddy won't let me go down the triple diamond slopes." Thank you DSIL for a bit of parental restraint.
Excitement was a trip to my new dermatologist for a complete body check. Hard to pretend it's not an old body when a young doctor is examining every little defect. One more time I learned the words "Seborrheic Keratoses" which means all the benign little things that grow on the skin to be sure that you look old. DW's dermatologist once told her that they were barnacles for humans. Some people get lots; some less. Those that are visible can be made to Disapparate (in Harry Potter terms) with a few second application of liquid nitrogen. Grateful to have access to medical care even if just for the reassurance that that the body ages just because that's what it does.
Eating was on plan, CREDIT moi, with snacks. Dinner was omelettes with sauteed spinach, sweet potato, and my green salad. Conversation fell into swapping stories of how the streets that are narrowed by snow banks have made every delivery truck a two-way obstacle. I salute the folks who continue to ride electric scooters in the bitter cold for their ability to ignore freezing temperatures.
onebyone – I, too, get sucked down the path of thinking chips made of quinoa must be healthy. Such fun to discover that The Year of the Fire Horse only comes every sixty years. The web is full of dramatic images.
curlyjax – Access to an exercise class at work is a gift. I do like a bit of cauliflower in my life.
Readers -
Quote:
day 6Find a Diet Coach
Studies consistently show that getting someone to support you increases your chance of success.
Judith S. Beck, Ph.D., The Beck Diet Solution (Pink book), Pg 84.
Beck Diet For Life/Solution - February 2026 - Support, Discussion, Buddy/Coach
Sunday - Space Shuttle Columbia disintegrates during reentry (2003)
I like the idea of housing options as a gentle background task.
