If you’re looking at your plate of food and think, “This isn’t going to fill me up,” make sure you let your STOMACH be the judge, not your eyes. Eat what’s on your plate slowly and mindfully and then think about whether or not you still really feel hungry. Chances are it was enough food because our stomachs often need less than our eyes/mouths want to eat.
Important reminder: losing weight is hard at times, but it’s so incredibly worth it. It’s not as if you have to put in all the time and energy to stick to your diet, resist cravings, exercise, etc. and get nothing in return. When you do these things, you get the MOST IMPORTANT things in return! Losing weight is hard but the advantages of doing it are profound and life changing.
When dining with other people, you’re much more likely to get distracted by conversation and end up eating a lot more than you had planned. To help guard against that, try immediately portioning off how much you’re going to eat, before you take a single bite, so that way even if you eat while distracted, at least you won’t eat extra. What other eating strategies do you use?
If you think, “Either I'm totally perfect on my diet or I'm not on it at all,” remind yourself, “Dieting is NOT all-or-nothing and treating it this way has NEVER helped me reach my goals. I have to stop allowing a mistake be an excuse for giving up because, like everyone else, I'm not perfect and am definitely going to slip up sometimes.
Sabotaging Thought: My life is so busy, I just don’t have the time to diet correctly.
Response: I don’t have time because I’m not making time. If I had to get dialysis every morning I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning so I have to make it a top priority it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.
When you impulsively eat standing up, you’re telling yourself that it doesn’t really matter and that there won’t be any consequences. But there will be because EVERY bite of food you eat has calories. Even if you’re only eating vegetables standing up today, tomorrow it might be chocolate.
Often dieters think, “I wish I could eat whatever I want and as much as I want.” However, when dieters eat in an unrestricted way, while they may enjoy the food while they’re eating it, usually the whole rest of the time they feel bad, out of control, worried about their weight, at the mercy of their cravings, etc. When they control and limit their eating, they feel GREAT most of the time. Remember – what you may think you want in terms of eating may not be what actually feels good.
If you make an eating mistake this weekend, don’t buy into the idea that you shouldn’t eat anything else for the rest of the day to make up for it. Telling yourself you can’t eat is like punishing yourself and you DON’T deserve punishment for making a mistake. Instead, remind yourself that you made a mistake because you’re human, but you can recover right from that moment and continue to eat reasonably for the rest of the day.
Some dieters tend to consistently eat until they’re overly full – often saying something like, “I just like to eat.” We remind them that if they work on portion control, they’re not giving up eating, they’re only giving up OVEReating and the uncomfortable sensation of having eaten too much.
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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