If you’re going to any events this weekend, remember that once you leave you’ll be so happy about the things you didn’t eat, not regretful. You won’t be thinking, “Darn, I really wish I had a second piece of cake,” or, “I really should have had a third beer.” It just doesn’t happen!
Remember that taking care of yourself is a necessity, not a luxury. If you think, “I can’t take 10 minutes to sit down and de-stress in a healthy way,” remind yourself, “Yes I can! There is no better use of 10 minutes than taking care of myself.”
Sabotage: Nothing I do will make a difference.
Response: 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.
If you make a dieting mistake, it’s important to label it as such. It’s a mistake, not a catastrophe. The worse you make it seem in your head, the harder it will be to recover from. If you recognize that it’s just a small mistake and everyone makes mistakes, it won’t be such a hard leap to get right back on track.
If losing weight is feeling hard right now, take some time to think about past experiences where you stayed on track in a difficult situation. Doing so will help remind you that being in control feels good and that you CAN do it. It’s not always easy but it’s also not always hard. It’s worth it.
This weekend, remember that it’s not all-or-nothing! It’s not as if you can eat every bite of food you want or nothing you want. When you’re losing weight, you will still be eating! Work on finding the middle ground and enjoy every bite that you eat.
Jason started to get off track and stopped counting calories for the rest of the day. This is very common. Often when dieters get off track, they don’t want to face how many calories they’re eating so they tell themselves, “I’m already over for the day. I’ll just stop counting and start again tomorrow.”
My client just made this great Response Card about emotional eating!: “Negative emotions are uncomfortable but not dangerous. I don’t have to “fix” them. I’ve had lots of times when I’ve felt very upset but I haven’t eaten. I’ve never exploded or lost control. The worst thing that will happen if I don’t eat is that my distress will peak and then the intensity of my emotions will go down.”
Sabotage: I don’t want to pack my lunch even though I know I should.
Response: It’s 100% worth it to me to take the time to pack and bring lunch every day because it will save me calories AND money. When I don’t bring lunch and end up buying something unhealthy, I feel guilty about both what I ate and unnecessarily spending money.
Often dieters are hesitant to bring their own food or make special requests because they don’t want to draw attention to themselves and feel uncomfortable. We remind dieters that the reality is that never feeling discomfort and losing weight are likely mutually exclusive goals. It’s okay to feel a bit of discomfort when it’s in the service of goals that are hugely important and life changing! It’s not easy but it’s 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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