If you want to be able to lose weight (or maintain your weight), it’s critical to watch your alcohol consumption on weekends. Don’t fool yourself – alcohol has a lot of calories and can really sabotage weight loss efforts in a number of ways. Just as you would have a plan for what you would eat an event, it’s important to also have a plan for how much (if any) you’ll drink.
If you have the incredibly common sabotaging thought, “I’ll start my diet tomorrow, “ remind yourself, “Waiting for tomorrow just doesn’t work! The longer I put it off, the harder it will be because I’ll only strengthen my giving-in habit. If I wait for the the “right time” to start dieting, or if I wait for “tomorrow,” to start, I may never start! Besides, today is yesterday’s tomorrow, which means I should start RIGHT NOW!”
Especially during stressful times, unexpected food is an inevitable obstacle. These guidelines will provide structure and advice for making smart eating decisions for any unexpected food in your house.
Sabotage: Life is too short so I’m just going to eat this even though I know I shouldn’t.
Response: Actually, life is too short to be spent overweight, unhappy, and unhealthy. If I want to feel great and really live my life the way I want to, then I need to do what I can to maintain a healthy weight.
Losing weight takes FOCUS; it doesn’t just happen. If you’re struggling, take a moment to think about whether or not you’ve been putting enough time and energy into it. Remember, if it’s not a top priority, chances are excellent it’s not going to happen.
If you think, “Nothing I do will make a difference,” remind yourself, “That’s not true! EVERYTHING I do makes a difference. Every time I overcome a craving, make a plan and stick to it, resist the urge to eat for emotional reasons, etc., I make it easier and more likely I’ll be able to do it again the next time. I need to remember that losing weight is not one big change I make, rather it’s the sum total of all the small changes.”
Losing weight does entail turning down some food some of the time, but not all food all the time! This weekend, focus on the food that you WILL be eating, not on the food you won’t.
Remember, avoiding the scale has never gotten you to where you want to be. It’s important to prove to yourself that you face the consequences and get on the scale even when you don’t want to. Doing so may help hold you more accountable because you’ll know that you won’t let yourself stick your head in the sand.
Sabotage: Dieting stinks because the food is so boring.
Response: First, the food doesn’t have to be boring if I take the time to prepare healthy and delicious meals. Second, even if the food is more boring for a period of time, that’s ok! Food isn’t my only source of excitement and besides, all the benefits of losing weight will be INCREDIBLY exciting.
If you think, “I have to finish this (extra) food because I’ve paid for it,” remind yourself that the money is already gone. Eating the food won’t bring it back, it will only cause you to take in extra calories. It’s not worth it!
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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