When dieters get off track, they often truly forget how good it feels to be in control of their eating. Therefore, the thought of getting back on track usually feels much more daunting and burdensome than it really is – because once they’re there, they feel so great about it.
The weekend is a great time to fit in exercise. Remember – 5 minutes is always better than 0 minutes. Likely the hardest part is just getting started and once you’re done you definitely won’t regret it.
It’s important to have enough variety in your diet so you don’t get bored of the food you’re eating (which may cause you to want to rebel). Making a commitment to trying at least one new recipe will help ensure you’re not always eating the same things.
Sabotaging Thought: I’m too stressed to diet right now.
Response: There will always be life stressors, so now might be as good a time as any to start working on healthy eating. Besides, stress never needs to go away for me to lose weight, what needs to change is my response to stress and the way I deal with it.
When dieting, look out for sabotaging thoughts that start with the phrase, “I’m entitled to eat this because…” (I'm sad, stressed, bored, upset, etc.). If you have to justify to yourself why it’s okay to eat something, it often means you shouldn’t.
If you think, “Weekends should be about fun, not about dieting,” remind yourself, “Eating healthfully and having fun are not mutually exclusive. Just because I may not eat everything I want doesn’t mean I can’t enjoy what I do eat. And besides, staying in control of my eating always feels so much better than being out of control.”
You can eat a slice of cake in 5 bites or in 25 bites. Either way it’s the same amount of food, but if you eat it in 25 bites, it means you get to enjoy it 20 more times.
Sabotaging Thought: The scale is down, I can afford to loosen up.
Response: The moment I start loosening up is the moment the scale starts going up. If I want the scale to stay down, I have to keep doing what I’m doing.
Yesterday you said you’d do it tomorrow. Today is tomorrow. DO IT TODAY!!
If you’ve been off track, remember that it only takes a few good days to get back in the groove. These first few days back are the hardest and then it will get easier again. Remind yourself that this hard part is temporary but there’s a world of good waiting at the other end.
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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