A very common sabotaging thought is, “Just this one time won’t matter,” but regardless of the situation, every time DOES matter. Every SINGLE time you withstand a craving, resist emotional eating, and say no to unplanned food, you increase the chances you will the next time. Each time you give in, you increase the chances you will give in the next time, too.
Sabotaging Thought: “I don’t have time to do all my dieting tasks.”
Response Card: It doesn’t take that much time to actually do everything. What does take time is how long I spend struggling beforehand over whether or not I’m going to do it. I need to make the decision to definitively do these things and the time I spend will be reduced significantly.
When it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But ask yourself: which unfairness would you rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on!
Today (well, yesterday!) marks the beginning of a new month. Don’t wait until the New Year to start making resolutions. Make them NOW and think about how much better you’ll feel, physically and psychologically, come January.
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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