If you think, “It’s the weekend, I’ve worked hard all week so I deserve to unwind,” remind yourself, “Yes, it’s true I do deserve to relax and unwind this weekend, but I also deserve to achieve everything on my Advantages List, so I have to go about doing that without turning to food.”
If you think, “I’ve been doing really well and the scale is down. I can afford to loosen up,” it’s critical to remind yourself that that is NOT TRUE! The scale is down because of everything you’ve been doing, and the moment you stop doing them is the moment the scale goes back up
Sabotaging Thought: It’s not fair that I have to watch what I eat and other people don’t.
Response: While it’s true that some people are naturally thinner with naturally smaller appetites, it’s probably a MUCH smaller percentage than I think. In reality, chances are very high that they’re watching what they eat, too!
Sometimes dieters have trouble turning down food when people make comments like, “Oh, you’re not going to have any? Then I guess I won’t, either.” Remember – it’s NOT your responsibility to make others feel better about their eating choices. It IS your responsibility to make good choices for yourself so that you can be a healthier (and happier) person.
If you change the focus of your goal from “losing weight” to “getting healthy” then the number on the scale on any given day or week won’t hold as much importance. Ultimately the number doesn’t matter anyway, what matters is your health, how you feel physically, your sense of control, etc. Instead of focusing on the number, focus on the actions you take in a day!
It’s so much easier to make good food choices when you have healthy options readily available, and so much harder when unhealthy options are more accessible. This weekend, consider doing whatever prep work is necessary to set yourself up for a great week ahead.
If you make a dieting mistake, it’s important to continue eating normally for the rest of the day. If you tell yourself, “I just ate too much so I’m not going to eat anything else today,” you may feel anxious or panicky when you get hungry later in the day and wind up eating way more than you would have if you had just decided to eat normally.
Sabotaging Thought: I’m going to eat this because I really want some comfort food right now.
Response: It may be comfort now, but it won’t be comfort later when I’m feeling badly and guilty about it. Instead of overindulging, I need to go find something healthy and satisfying that will make me feel good now AND later.
Boredom and hunger red not the same thing. Stress and hunger are not the same thing. Tiredness and hunger are not the same thing. If hunger is not the problem, then food is not the answer!
This week, instead of thinking about how far you have to go, think about how much progress you’ve already made. Chances are you’re doing so many things better and more consistently then you were before you started. The more you keep working, the better you’ll continue to get. Be grateful for where you are and feel excited about where you’re going!
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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