THE COMPLETE BECK DIET FOR LIFE
by Judith S. Beck, Ph.D.

The Theory
The reason many of us struggle to control our weight is that we haven’t learned (or don’t consistently use) the healthy eating habits employed by “naturally slim” people. That’s why Beck, a weight-loss expert and director of the Beck Institute for Cognitive Therapy and Research in Bala Cynwyd, Pennsylvania, has you do some prep work before you even think about cutting calories. First you make your lifestyle weight-lossfriendly by completing 10 tasks (such as setting a modest weightloss goal and finding a diet buddy), then you master nine “think thin skills,” such as motivating yourself daily and eating slowly. Next you calculate how many calories you need to maintain your current weight, then subtract just 200. There’s no day-to-day diet; you build your own menus from a list of foods and recipes Beck provides.

The Expert Take
This plan prepares you to make the healthiest choices no matter what situation you find yourself in. But the most refreshing thing about Beck’s approach is that she doesn’t recommend drastic calorie cutting: A 35-year-old woman who is 5-feet-4-inches and weighs 160 pounds (about 20 pounds overweight) can have 1,800 calories a day and still lose weight. The idea: If you don’t feel deprived, you’ll have a better chance of sticking with this (or any) plan.

Weight-Loss Trick
Strengthen your “resistance” muscle. When you’re faced with a tough food choice, tell yourself: “If I eat this I’ll get temporary pleasure, but I’ll feel bad later. It’s not worth it.” The more often you make the right choice and resist the wrong one, the more willpower you’ll develop.