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.
Happy New Year’s Day! This week start the year off right and instead of thinking about what you can’t have when you’re working on eating healthfully, focus on what you can – delicious and healthy food, a reasonable amount of treats, good health, better self-confidence, a stable wardrobe, a more peaceful relationship with food, great feelings, etc.
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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