Remember, it’s a combination of all the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in– that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!
If you think, “It’s the weekend and I want to have fun” remind yourself of two things: 1. Having an on track weekend and having a fun weekend are not mutually exclusive. There are many, many sources of fun that do not come from food. 2.There is a huge difference between having no fun with food and having all fun with food. This weekend, work on finding the middle ground and work on finding other ways to have fun!
If you feel discouraged when the scale either doesn’t go down or doesn’t go down as much as you think it should, remember that the scale is like a 3 year-old. It’s unpredictable, it’s not always rational, and it rarely does what we think it should or want it to. Over time the scale shows your hard work, but it won’t do so every day or every week. Just as you wouldn’t put your sense of wellbeing in a toddler’s hands, don’t put your sense of wellbeing in the hands of the scale! It’s just as unreliable.
Sabotage: Dieting is too hard, it’s just not worth it.
Response: Yes, dieting is hard SOME of the time, but not all the time. Looking back, it’s not hard every single minute of every single day. Besides, it IS worth it because my goals are MUCH MORE important to me than never working hard at it. Giving up isn’t worth it!
If you think, “I’m going to try to eat extra to see what I can get away with,” remind yourself that the only thing you’ll really ‘get away with’ is either not losing weight or losing it much more slowly.
When you feel like quitting, think about why you started. Keep yourself motivated this week by really taking to think reflect on what you’re hoping to get out of working on healthy eating/weight loss and how important those things are to you. They’re worth working for!
If you make an eating mistake 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 yourself back in control right away will stop you from gaining weight AND help you feel good about your eating for the rest of the weekend.
If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is always another meal or snack coming. There will always be more food!
Sabotage: I’ll never be able to get to the weight I was when I was younger. I should stay where I am, it’s good enough.
Response: If I’m at a healthy weight then maybe I SHOULD stay where I am and work on acceptance. If I’m not at a healthy weight, then it’s NOT good enough because my health is suffering. Yes, it’s true I may never return to my younger weight but that doesn’t mean I can’t still be healthy, feel good about myself, and achieve everything on my Advantages List. Having unreasonable expectations gives me an excuse to not even try, when I can still improve my life so much by working hard and losing weight.
If you think, “I don’t have time to eat everything slowly and mindfully. That’s just too inefficient,” ask yourself: Which would be the greater inefficiency? Taking time (but not that much time) to sit and eat meals or all the inefficiencies that come from being overweight (time spent worrying about weight and feeling guilty about my eating, money and time spent on weight-related illnesses, how much longer it takes me to move around and walk places, 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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