We’ve mentioned this before, but when you’re working on losing weight, it’s important that you work on things besides just what you eat. How are you doing with exercise, with sleep, and with drinking water? Don’t drop the focus on these things, too. They’re important for weight loss and for general health.
Sabotaging Thought: I don’t want to practice my diet skills right now. I just don’t feel like it.
Response: I don’t always want to practice my dieting skills but I ALWAYS want to be thinner/healthier/happier, so I have to do them anyway.
Often dieters say things like, “I had such a hard week.” In many cases, however, it was really only hard for a few hours on a few days, but they tend to let the memory of one or two hard times color their perception of the week as a whole. It’s important to maintain a clear perspective so you don’t get discouraged by circumstances that aren’t an accurate reflection of reality.
If you’re feeling discouraged today, DON’T GIVE UP! Whenever you’re working on something really difficult, there will be bumps along the way and it won’t always run smoothly – but that’s okay. The most important thing is to not give up and keep working on moving forward. You will get better at it!
Remember, there’s nothing magical about losing weight. If you take in more calories than your body needs (even though it’s the weekend) you’ll gain weight. This weekend, work on finding ways to relax and treat yourself that don’t involve food. While doing so may not initially feel as pleasurable, remind yourself that it doesn't come with the hugely negative consequence of gaining weight.
In dieting, like in many things in life, it’s rarely all-or-nothing. It’s not as if you either can eat as much as you want, whenever you want or you can’t eat any food you enjoy. There is a huge middle ground! You can definitely have some favorite foods, some of the time while also enjoying all the benefits of weight loss.
Remember: it’s NOT all-or-nothing.
Sabotaging Thought: The healthy food on my diet plan costs more than the food I really want to eat. I can’t justify spending the extra money.
Response: It’s worth it and I’m worth it! What a great way to spend money – toward a goal that I really, really want to achieve.
If you want to lose weight and keep it off, you have to be committed to the process. Dieters who undermine their commitment by saying things to themselves like, “Maybe I don’t really need/want to lose weight,” or “Maybe I don’t actually have to do these things,” will have a much, much harder time getting themselves to just do what they need to do.
Recently I had a session with my client, Jenny. Among others skills, Jenny and I are working on her not having dessert before dinner. In session, Jenny told me that she was distressed because although she was able to resist dessert before dinner, on many occasions she was really tempted earlier in the day and wanted to give in. “I shouldn’t be having these thoughts!” she said to me. In a previous session, Jenny had told me that she had committed to going on a run with a friend one day after work. Although she was really tempted to cancel, Jenny ended up going. I reminded Jenny of this during our session and I asked her, “Did you feel really bad about having thoughts about cancelling the run?” Jenny thought about it and said that, no, she didn’t feel bad about it. Read more
It’s a new month and the perfect time to commit to working on a healthy eating plan. Instead of saying, “I’ll start tomorrow/next week/next month,” start RIGHT NOW and if you do, imagine how much better you’ll be feeling by the end of the month!
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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