This weekend, if you think something along the lines of, “It’s okay to have a slice and a half of pie – they’re kind of small slices so an extra half is still probably one portion,” remind yourself that while you may be able to fool your mind into thinking it’s not extra, you’re never able to fool your body.
Any time you make a dieting mistake, it’s important to ask yourself, “Why did that happen? What can I do the next time to change the outcome?” Once you figure these two things out, move on!
Sabotaging Thought: The healthy food on my diet plan costs more than the food I really want to eat. I can’t justify spending the extra money.
Response: It’s worth it and I’m worth it! What a great way to spend money – toward a goal that I really, really want to achieve. Besides, think of the money I’ll save once I lose weight and get healthy (steady wardrobe, maybe less medication and/or doctor visits, etc.)
Remember, losing weight/eating healthy doesn’t mean cutting out your favorite foods. It might mean eating them less frequently, or in smaller portions, but it doesn’t mean cutting them out entirely. All-or-nothing never works out long-term, so NOW is the time to find the balance between eating too little of a favorite food and eating too much.
Weight loss doesn’t happen overnight, but it does happen one small good decision after another. This week, focus on feeling good about the small food decisions you make in a day. Make all of them important, and doing so will eventually add up to really big change.
If you make an eating mistake this weekend and have the sabotaging thought, “I’ve blown it for the weekend, I’ll start again on Monday,” remind yourself that the calories never stop adding up, and the more you eat the more you will gain.
Getting back on track right away will stop you from gaining weight and help you feel good about your eating for the rest of the weekend (and make Monday morning more pleasant).
Sabotaging Thought: It’s okay to eat extra because it’s a rare treat and I never get to have it.
Response: Just because I don’t come in contact with this food often, doesn’t mean I couldn’t seek it out; there is almost no food that I couldn’t buy or make 365 days a year. I don’t need to overdo it now because I can ALWAYS get it again. Besides, if I overeat, it will ruin the pleasure of having it because I’ll feel guilty.
If you think, “I’m not going to work on my dieting skills because I don’t want to,” remind yourself that the “I don’t want to/I don’t have to” is just your adolescent rebellion talking. Listening to that voice has NEVER helped you reach your goals so you’re just not going to pay any attention to it.
The more you practice dieting skills, the more ingrained they become, which means that dieting gets EASIER! However difficult dieting may feel right now is NOT how hard it will feel in the future, as long as you keep practicing and working on making these things habits.
This is why every time matters – because every time you make it more and more of a habit (either for the positive or the negative). If you’re not consistent, then these skills will not become a habit and they’ll never get the chance to get easier. This week, work on consistency and making every time count.
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610