Healthy eating is so much easier when we have the foods that we need available and ready (and SO much harder when we don’t). Even though it means sacrificing a bit of your weekend time, consider spending some time this weekend prepping for the week ahead. Isn’t it worth it if it means you’ll be able to stay on track and reach your goals?!
In dieting (as in life) everybody makes mistakes. You’re entitled to make mistakes – but you’re not entitled to let the memory of those mistakes get in your way. Wipe your slate clean and get started right this moment!
Sabotaging Thought: It’s okay to eat this because if I don’t, I’ll disappoint [my friend].
Response: If I eat off plan, I’ll disappoint myself. Besides, my friend's disappointment will likely be momentary, but the disappointment I’ll feel when I go off plan, shake my confidence, and possibly gain weight will last for so much longer.
If you’re working on healthy eating and losing weight, it probably means you also have to work on putting your own needs first (at least some of the time) and feeling entitled to ask for what you need. Remember – you can’t be good to anyone else if you’re not first good to yourself.
We believe that eating dessert, and for many dieters (ourselves included) eating a reasonable portion of dessert every day, is an important part of lifetime weight loss and maintenance. When dieters first come to see us, we always ask them to describe a really good eating day and then a really bad eating day. The majority of them describe a good eating day as one that includes no desserts, and a bad eating day as one that includes way too many. The reason for this is because all-or-nothing (meaning, too much dessert or none at all) is really two sides of the same coin; cutting a food out entirely almost always leads to eventually eating way too much of it. While it’s true that eating no dessert, or being too restrictive in other ways, may help dieters lose weight, being overly restrictive just doesn’t work long term because it’s impossible to stick to forever. And once dieters start allowing themselves to eat the foods they were previously forbidding, they go overboard and gain weight.
We hope you’re more open to the idea that eating dessert in reasonable portions is an essential component of lifetime weight loss and maintenance, but of course the question you’re probably asking is, “But how do I do it?” Learning to eat dessert in reasonable portions is a process and it takes time and practice – but it absolutely can be done.
It's important to remember that a major benefit of healthy eating and weight loss is significantly improved quality of life. Our dieters find that once they gain control over their eating, they feel so much better (mentally and physically) in ways they hadn’t even imagined.
If you think, “I worked hard all week, I just want to relax,” remind yourself that if your goal is to lose weight and keep it off, then you can’t use food as a means to relax. But that doesn’t mean there aren’t plenty of other ways to treat yourself and relaxing things to do this weekend!
Remember, in terms of your eating, you only have to answer to yourself. Don’t let comments or predicted reactions from others influence how you eat. You’re working on healthy eating because it’s an important goal for YOU. You don’t need to explain or answer to anybody else about this!
Sabotaging Thought: I don’t want to diet because then I’ll be burdened with thinking about food and diet all the time.
Response: I’m already burdened by constantly feeling bad about my weight and wanting to do something about it. Either way I’m burdened but at least in the in the first case I get to be thinner, healthier, and feel better about myself.
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