So I've been through the first few chapters of the Beck book and three days of CBT exercises

And apparently, in March, since I started it, I have lost 7 lbs. Yay! I'm hoping it will help me get over the plateau I've been on for some time. My weight goes up and down by 10 lbs but doesn't go down past that. This is just under the 50 lbs I've lost since November 2021 (20 due to a diuretic, and 30 lbs with the help of diet and Ozempic). The book doesn't contain a diet plan--that's not what it's about--but rather you can choose any healthy, nutritious diet. She has you choose a primary and secondary so you have something to fall back on if the first doesn't work out for you. My primary diet is the DASH diet, and the secondary one is the Mediterranean one, as both are highly rated for efficacy, easy to understand, and close to how my roommate, the main cook in the house, prepares food.

Here's a better picture of the book, along with a link to Amazon. Again, if you have Kindle Unlimited, it is included in your subscription.

The Beck Diet Solution: How to Think Like a Thin Person

On a suggestion from Beck's book

I made an 'Advantages Response Card' to read at least twice a day, especially before mealtimes.  Here's what's on it regarding why I want to lose weight, including the rating, signified by a number of asterisks.  This is based on Cognitive Behavioural Therapy (CBT) principles:

1. I'll be happier when I look in the mirror. * 
2.  I won't feel so self-conscious. **
3. I'll be in better health. ***
4. I'll be more likely to live longer. ***
5. I'll feel better physically. **
6. I'll like myself more, ***
7. I'll feel more in control. **
8. I'll feel like I've accomplished something important. **
9. I'll be able to move around better. ***
10. I'll feel more confident. **
11. I'll feel better in my body. **
12. I won't hurt as much. ***

 As you can see, most of mine are physical, but with better consequences emotionally as well, especially regarding my self-image and self-confidence.  So far it looks like it will be helpful.  I've put it on an index card, my phone, and my Kindle, and here, to review before mealtimes.

My behavioural coach, plus a milestone

recommended this book, which is not actually a diet book, but rather a cognitive behavioural therapy (CBT) approach to helping people with their relationships with food. I'm five chapters in and I'm finding it very helpful. It makes sense. It's all about changing your thoughts and justifications into healthier ones. The Beck Diet Solution: Train Your Brain to Think Like a Thin Person by Judith S Beck, PhD, whose father was the one who first developed CBT. If you want the Kindle edition and you subscribe to Kindle Unlimited, it is included for free.  By the way...this is my 12,000th post.  Yipee!  It took a little over 21 years, but it's a great milestone. I'm enjoying writing again.