Tomorrow is a new month, but today is an opportunity to end this month on a good note, which means you get to begin September with a good eating day and a strong start already under your belt.
This weekend, plan in advance what you’re going to eat at events/when you eat out. Doing so takes away the need to make spontaneous eating decisions and highly increases the likelihood that you won’t go overboard.
Often we hear dieters say, “It’s hard for me to lose weight because I just like eating.” It’s so important to remember that you’ll NEVER give up eating! You will, likely, have to give up overeating but you’ll never stop eating. That is a pleasure you can and will continue to have.
Daily Diet Solutions will be on a brief, two-week hiatus while author Deborah Beck Busis gets married AND moves to Atlanta! We’ll resume daily posting on Monday, August 24th.
This weekend, work on other healthy habits that help promote weight loss, like getting enough sleep, exercising, and hydrating properly. Being healthy and losing weight is not just about the food!
When you want to eat, ask yourself “Am I really hungry, or is this about something else?” A lot of the eating we do is motivated by other things – stress, boredom, anxiety, wanting to procrastinate. If you can identify that you’re not hungry, then you can work on finding other things to do to fulfill that need.
I can’t resist [those cookies] – they look too good. Response: It’s true that it’s hard to resist but it’s not true that I can’t. There is a difference between things that are impossible and things that are hard. Telling myself I ‘can’t’ resist is really just an excuse to give in. I’ve resisted plenty of cravings before, and I know I can now, too. Besides, when I give in I feel mad at myself and when I resist I feel great.
If food is one of the only sources of excitement and pleasure in your life, then dieting may feel much more painful. Work on building other sources of pleasure into your life. In doing so, you’ll rely on food less for fun and will likely find it easier to cut back.
Focus on what you can do today. If you think, “I can’t keep this up for a month, a year, or longer” remind yourself, “Forget the long term. I know I can continue to do what I need to do today. If it’s hard tomorrow I’ll deal with it then.” Besides – a year from now you’ll have a year’s worth of more practice under your belt.
The Beck Diet Program was developed by Dr. Judith S. Beck with Deborah Beck Busis, LCSW.
Beck Institute for Cognitive Behavior Therapy is a leading international source for training, therapy, and resources in CBT.
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