If you’ve been feeling off track and are waiting to have a good eating week before getting on the scale, remind yourself that it usually doesn’t work out that way. Avoiding the scale begets more avoiding the scale, and chances are you’ll still be avoiding it next week. Just get on it today and you’ll increase your chances of actually having a good eating week.
You’re already one day closer to your goal. Do what you need to do today and tomorrow you’ll be another day closer. You can do it!
If you think, “I just don’t want the burden of thinking about dieting this weekend,” remind yourself:
Eating right is a burden, but being overweight is a burden too (physically, psychologically, financially, etc.) either way I'm burdened, but at least in one way I get to be thinner, healthier, and feel good about myself.
Make sure you have a list of distractions you can use the next time you have a craving. Get your mind off the food and onto something else, and the craving WILL go away.
Sabotaging Thought: I’m worried about how I’m going to keep up with all my dieting skills in the future.
Response: I don’t have to worry about how I’ll be able to stay in control in the future because by the time the future comes, I’ll have had so much more practice and be so much better at staying on track. The stronger my resistance muscle gets, the easier all of this will continue to get.
Remember, what you eat in private you will wear in public. Just because nobody’s watching doesn’t mean the calories don’t count.
Losing weight is not instant gratification. You won’t immediately see the positive results of your hard work, but remember that every good decision you make is strengthening your resistance muscle and making you stronger. Even if you can’t instantly see the benefits, they’re there!
There’s simply no magic bullet that will enable easy, fast, and LASTING weight loss (at least not yet…).
Instead of fighting against what you need to do, use that time and energy to just get started. Every journey starts with a single step – so commit to taking at least one specific step this weekend.
Eating every bite of food sitting down can be a relatively painless way of eliminating many calories from your diet because you probably don’t even notice much of what you eat standing up and it likely doesn’t factor into your overall level of satiety.
Sabotaging Thought: I can’t believe I hit a plateau. I knew this would happen. I’ll never lose the rest of the weight I want to.
Response: I will continue to lose if I eat less and/or exercise more. If it’s not realistic or healthy for me to do that, I will need to work on being proud of the weight I’ve lost so far and to accept that if I lose more (by doing things that aren’t maintainable), I’ll likely just gain it back anyway.
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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