If you have a craving, remind yourself, “This is time limited. I will not be feeling this craving forever.” Set a timer for 20 minutes and get involved in something else. After the timer goes off, reassess if the craving is still as strong. Likely, it will have receded to a level that you can overcome, especially if you spent the 20 minutes doing something engrossing.
Sabotaging Thought: I don’t have time to eat everything slowly and mindfully. That’s just too inefficient.
Response: Which would be the greater inefficiency? Taking time (but not that much time) to sit and eat meals or all the inefficiencies that come from being overweight (time spent worrying about weight and feeling guilty about my eating, money and time spent on weight-related illnesses, how much longer it takes me to move around and walk places, etc.)?
Dieters get discouraged when the scale doesn’t go down, but it can also sabotage them if they think, “The scale is down, I can loosen up.”
If you have this thought, remind yourself, “The scale went down because of all the things I’ve been doing. The moment I stop doing them is the moment the scale goes back up.”
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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