This weekend, if it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on.
When dieters say, “I just can’t stick to a diet, I have no discipline,” we remind them that they actually DO have a lot of discipline because they are able to get up with their kids, get to work on time, pay bills, etc. While they may lack consistent dieting discipline, they are clearly capable of great feats of discipline in other areas, so this is not a valid reason to not try.
Sabotage: Losing weight is just so hard.
Response: Being overweight is HARD!! Physically, mentally, financially, it takes a big toll. Working on healthy eating and losing weight can be hard, too, but at least it comes with amazing outcomes.
It’s important to remember that you need to make eating decisions based on what works for you, not what everyone around you is doing. Remind yourself that what everyone around you is eating is irrelevant, and that if you eat extra, you’ll gain weight regardless of whether others are overeating, too.
If you’ve made a resolution to lose weight, remember that learning to diet is like learning to play the piano. You start out with easier skills/pieces, practice them, get better and better at them, and then move on to harder ones. If you were learning to play the piano, you would never think that hitting a wrong note was an indication that you couldn’t do it or that you should give up, you would simply accept it as part of the learning process. Dieting is no different!
It is so much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating.
If you felt sick, took your temperature, and saw you had a fever, you would never think, “I can’t believe I let my temperature get this high! I’m such a weak person.” The number on the scale is the same – it’s just INFORMATION about whether what you’re doing is working. It says nothing about who you are as a person.
Sabotage: There’s still so much junk food at work, I just can’t resist it.
Response: It’s worth it not to eat junk food at work. I don’t want to be plagued by cravings and I don’t want to gain weight and I don’t want to feel guilty afterwards. IF I see treats in the office that I want, remember: I CAN have them, just not right now. I’ll enjoy the treats so much more at home when I’ve planned to have it because I’ll eat it guilt free (and I won’t have to worry about overeating because I will only have one portion with me).
It’s important to both give yourself credit for the good choices you make and not berate yourself when you make a mistake. When you beat yourself up, the only thing it does is demoralize you further and makes it harder to get back on track. When you give yourself credit, it makes you feel great, helps raise your confidence, makes it easier to keep doing what you’re doing, and gives you motivation to stay 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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