The sabotaging thought, “I’m going to eat this because I don’t care,” can be especially strong on weekends. If this comes up for you, remind yourself that while it’s true you may not care right in that moment, you absolutely will care later on (like when you get on scale Monday morning!), so you can’t let this one moment of not caring stand in your way.
We’ve reminded you of this before and we’ll remind you again: Make sure you’re drinking enough water, especially as the temperature continues to rise!
Sabotaging Thought: I can’t/don’t want to work on healthy eating while on vacation this summer.
Response: When I let my eating get out of control on vacation, it makes the vacation worse, not better, because I end up feeling guilty and bad. Staying in control makes the whole trip better because I feel so much better. And, doing so means I won’t have to worry about getting back on track or facing the scale once I get home.
Remember, your body doesn’t know or care what anybody around you is eating. When others are eating a lot, it normalizes overeating and makes it feel like it’s okay but it’s not! It’s irrelevant to your body how much others are eating so make sure what you’re eating is the right amount for YOU.
When you’re working on losing weight, keep in mind that the number on the scale is not the only thing that counts; it’s also about how you feel about yourself and your eating. When you gain control over your eating and know that you’re no longer at the mercy of your hunger, cravings, and emotions, you’ll feel GREAT, regardless of whether the number on the scale is what you ultimately hope to see.
If you have trouble with grazing during on weekends, remember that likely a lot of that extraneous eating is about being bored or at loose ends, not about hunger, so eating is not the answer. Go find something else to do!
Remember, if you’re stressed and you want to eat, what your body doesn’t need is food (because it’s not about hunger), what it does need is a means to calm down.
When you’re stressed, make sure you give yourself other alternatives (like taking a walk, talking to a friend, reading a blog post, doing some deep breathing) so that you aren’t constantly at risk for eating.
If you think, “I’ve always been an emotional eater; I can’t change,” it’s important to remember that somewhere along the line you learned to eat when you were feeling bad, and now you can unlearn it. Habits can always be changed with consistent work and practice. Just because you’ve always done something a certain way doesn’t mean it has to be that way forever.
Sabotaging Thought: I can’t ask my family to make changes just because I need to lose weight.
Response: My needs are more important than my family’s wants. I’m entitled to institute changes so that I can reach important goals. Not making changes hasn’t worked.
When you encounter food pushers, remind yourself, “It’s not my responsibility to make others feel good about what they eat and drink, but it IS my responsibility to make healthy choices that make me feel good.” Turning down food doesn’t mean you’re telling food pushers not to eat or drink something, so it’s not your responsibility if they then ultimately decide to change their eating as a result of you saying no.
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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