You can’t undo any eating from the past, you can only control what you do eat in the future (so there’s no point in berating yourself for past mistakes). Instead, focus on what you can do to make TODAY’s eating a success!
If you have trouble fitting in necessary tasks during the weekend, like exercising, food shopping, or meal prep, then before the weekend begins make sure you schedule them in and write it down. Doing so will increase your commitment and exponentially increase the chances that it’ll actually happen.
If you eat one cookie and think, “I’m dissatisfied, I want to eat more,” remind yourself that you’ll likely still be dissatisfied after two cookies, or three, or four, so you might as well just stop here!
Sabotaging Thought:Things in my life are really hard right now and I just want to eat to make them better.
Response: Actually, when I get off track with my eating, I feel so much worse because I feel out of control and badly about myself. Don’t make a hard situation harder by getting off track. Instead, even though it’s difficult, it’s so important that I put in the effort to stay on track so at least, if nothing else, I can feel good about my eating and I can feel in control of the one thing I can control.
If you’re having a hard time throwing something away because you think it will be a waste of money, remind yourself that the money is already gone. Eating the extra food won’t bring it back; the only thing it will do is cause you to take in too many calories and exercise your giving-in muscle.
We asked one dieter: What’s one advantage you’ve gotten from losing weight? She said, “Now, when I hear about an event coming up, my first thought isn’t, ‘I need to lose weight before that’ and ‘Oh no, what will I wear?’ Now, my first thought is, ‘that sounds great, I can’t wait!’” Now you: What is one of your advantages?
This weekend, spend time focusing on eating slowly and mindfully. Really taste the food you’re eating and enjoy every bite. Doing will help you be satisfied with less because it enables you to reach physical AND psychological satisfaction at the same time, which is impossible to do when eating too quickly or mindlessly.
If you’re feeling bored with the foods you’re eating, it’s critical that you start introducing more variety. If you put yourself into the trap of thinking you have to keep eating what you’ve been eating, eventually you’ll end up rebelling against it and getting off track.
Wednesday Sabotage: I just want to treat myself with extra food today.
Response: Extra food that sabotages my diet is ultimately not treat. Putting on a dress and zipping it up easily, going biking with more stamina than you’ve had in a long time, feeling in control and proud of your eating when you go to bed at night – these things are real treats.
It’s important to keep reminding yourself that if your weight is up one day or one week, it’s not a catastrophe and it doesn’t mean you did anything wrong. It happens to everyone. Keep doing what you’re doing and the scale will go down again.
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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