Eating something unplanned tastes good for a few moments, but feeling in control of your eating and being at a healthy weight feels good every second of every day. Hang in there, you can do it today!
If you think, “It’s the weekend, I just want to relax and not think about healthy eating,” remind yourself that if you get off track and overeat, you’ll think a lot about it Monday morning when you’re struggling to get back on track and feeling guilty about the weekend. So think about it now, or think about it later, either way you’re going to think about it.
Remember, you’re only one workout away from a good mood. If you’re in a bad mood, instead of eating to make yourself feel better, consider getting some exercise! It will give you the good feelings without the guilt.
Sabotaging Thought: I’ll start my diet tomorrow.
Response: Waiting for tomorrow just doesn’t work! The longer I put it off, the harder it will be because I’ll only strengthen my giving-in habit. If I wait for the the “right time” to start dieting, or if I wait for “tomorrow,” to start, I may never start! Besides, today is yesterday’s tomorrow, which means I should start RIGHT NOW!
If you think, “I don’t want to get on the scale because I think I’ve gained weight,” remind yourself that this is actually when it’s most critical to get on the scale to hold yourself accountable. It’s important need to find out if you’ve gained weight so you can figure out what mistakes you may have made and correct them. Once you face facts, you can start the process of changing them!
Every time you go to bed after having a good eating day, you will feel great. And every morning you wake up after having had a good eating day the day before, you will feel great. This week, make a commitment to yourself to feel great by committing to having a good eating week!
Remember, losing weight does entail turning down some food some of the time, but not all food all of the time! This weekend, focus on the food that you WILL be eating, not on the food you won’t.
If you think, “I don’t feel like having to work on my dieting skills,” remind yourself, “That’s okay! I do lots of things every day that I don’t feel like doing but I do them anyway. It’s worth it to me to do them, whether or not I feel like it, because it will help me achieve my goals. Besides, I even MORE don’t feel like staying overweight.”
Sabotaging Thought: I just want to eat and eat.
Response: Overeating NEVER feels as good as thinking about it does. My sabotaging thoughts try to convince me that I’ll love it and feel really happy if I overeat, but in fact, that’s never the case. When I overeat, I end up feeling bad, guilty, and angry with myself.
It tends to only be when dieters are off track and struggling that they wonder, “Is it worth it to keep putting in the effort?” When they’re on track and feeling in control, they don’t struggle with this question. If you’re asking yourself, “Is it worth it?” remind yourself that once you’re back on track and feeling great, the answer is always YES!
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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