If you feel daunted by how long it will take to lose the weight you want to, remember that the time will pass anyway! A year from now you’ll be a year older regardless, but do you want to be a year older and stuck at a heavier weight, or a year older and feeling SO MUCH BETTER? Either way, though, the time will pass.
If your goal is to lose weight, then your eating on weekends is just as important as during the week. It simply doesn’t work to be careful all week and then overindulge on weekends. Doing so will likely mean you’ll maintain your weight, but it won’t enable you to lose. Like our status today if you’re committing to making this a great eating weekend!
Often when dieters are stressed and need a break, they eat because eating feels legitimate and sitting down with a magazine for ten minutes does not feel like a legitimate use of their time. But it is! Taking time to de-stress in healthier ways is a great use of your time because it’s helping you reach critical goals.
Sabotage: I’m exhausted but I’m at work so I can’t sleep. I’ll eat to give me energy.
Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?
A common thinking error that people make is mindreading – assuming they know what someone will think. Believing that you can’t turn down food someone is offering you because they will be terribly disappointed is mindreading. Maybe they will be disappointed or maybe they won’t be, but you don’t actually know unless you have evidence.
Often dieters say they’ll start doing more things once they lose weight. We say DON’T WAIT! Start working on improving your life NOW because doing so will enable you to enrich your life and feel happier, which will bolster your weight-loss efforts. What are you going to try this week?
If you think, “I’ll wait until Monday to start my diet,” remind yourself that waiting until Monday has NEVER gotten you where you want to be. Instead, break that bad habit and get started RIGHT NOW! By Monday morning you’ll be so glad to already have experienced a few days of healthy eating and feeling better.
At the end of the day, most people forget some (or all) of the food they ate standing up because food eaten standing up just doesn’t seem to register in the mind or body the same way as food eaten while deliberately sitting down. Working on eating every bite sitting down (and slowly and mindfully) is a comfortable way of cutting many calories from your diet because, at the end of the day, you likely won’t miss that food or feel any less satisfied.
Sabotage: Dieting is so hard! Why am I doing this?
Response: Good question! Why AM I doing this? It’s important for me to keep in mind at all times exactly why I’m working on losing weight and what I hope to get out of it. Reading a list, every day, of all these reasons will help me remember that dieting is hard, but the advantages make it worth it.
The more preplanning you do (which means the fewer decisions you’ll have to make on the fly), the easier and better your day will be. It is so much easier to make good decisions ahead of time, rather than have to struggle to use willpower in the moment to make healthy choices.
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610