If you make a mistake this weekend and think, “How could I have eaten that? I can’t do this, I should just give up,” remind yourself that one mistake in no way ruins your diet, but falling back into old patterns definitely will. Then recommit yourself and get right back on track.
If you think, “I wish I were losing weight more quickly like I have in the past,” remind yourself, “I lost weight quickly in the past because I was doing things in a more extreme way (which I wasn’t able to keep up and consequently gained weight back). I’m doing things in a moderate way now so it makes sense that my weight loss is more moderate. But it doesn’t matter if it takes extra time to lose the weight because it’s not coming back!”
Sabotaging Thought: "Ugh, I should track today, but it takes so much time and is overwhelming! I will track tomorrow.”
Response: If it’s truly overwhelming, then I need to break it down into steps and work up to tracking everything (like just do breakfast for a few days, then over the course of the next few days and weeks add in lunch, then dinner, then snacks). It’s crucial that I set goals that are achievable! If I really can track but am feeling too much inertia to get myself to do it, I need to make a list of all the reasons it’s worth it to me to track and start reading it multiple times a day. Also, it would help to get myself to track everything today and really count up the number of minutes it actually takes. Then when I start thinking it takes too long, I can remind myself, “Although it does take 10 minutes/20 minutes/50 minutes (etc.) a day, it’s worth it if this is the one step that will help me reach my goals.”
While exercising, you can make your experience much worse by constantly telling yourself things like, “This stinks. I wish I didn’t have to do this, I’d much rather be on my couch,” etc., OR you can make it much better by telling yourself things like, “It’s so great that I’m doing this. I deserve so much credit. I’m going to feel so much better when I’m done.”
Remember, it’s not only what you do, it’s what you say to yourself while you’re doing it.
It’s so, so important to remember that it’s never a situation in and of itself that you gets you off track, it’s always your thinking about that situation. This means that there is NO SINGLE food situation you can’t handle as long as you figure out what your sabotaging thoughts might be and come up with good responses to them!
This week, work on thinking through difficult situations in advance.
Unfortunately there are no ‘healthy food fairies’ that will drop off food for you, so if you want to have healthy foods available, it means you have to make it happen. This weekend, take some time to think about what healthy foods you’d like to eat during the week and go out and buy them! Then make a plan for how and when you’ll eat them.
The more uncluttered your eating environment, the more you’ll be able to enjoy your meal. While eating, if you’re looking at all the bills or the emails you have to take care of, it will make mealtimes more stressful.
Take a few moments to make your eating environment more serene, and you'll likely find the whole experience becomes more satisfying, too
We want to hear from you this week! What are your most common sabotaging thoughts? What thoughts are the hardest for you to overcome? Email email@example.com with your answers. We’ll help give some responses in days to come.
You can eat a slice of pie in 5 bites or in 25 bites. Either way it's the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.
You can make the decision to get back on track right this MINUTE. Don’t wait for the next month, week, day, or hour. Do it right NOW. Prove to yourself that you never have to wait to get back on track!
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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