If you think, “It’s okay to have this extra food, it’s not that much compared to what I could be eating,” remind yourself that your body doesn’t know or care what you don’t eat, it only knows what you do eat. If you take in extra calories, regardless of how many more you could be taking in, you’ll gain weight.
Sabotaging Thought: Since I’m eating pizza, I need to eat as much as possible because I don’t know when I can have it again.
Response: Actually, I can plan to eat pizza EVERY SINGLE day if I want. This is not like other “diets” because I am not depriving myself of foods I like; instead I’m just planning in advance when to have them. I don’t need to be in a “last meal” mindset because there is NOTHING I can’t ever eat again.
If you think, “I really need something sweet right now,” remind yourself that at any given moment, it’s never a question of need. Telling yourself, “This is what I need,” can make it seem more legitimate to eat something – even though it may not be. Remind yourself, “I really want something sweet right now, but that doesn’t mean I have to have it.”
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610