Important Reminder: Unfortunately, even if you’re 100% “perfect” on your diet, it’s not a guarantee that the scale will go down on any given day or week (but, if you overeat, it’s a guarantee that the scale will eventually go up). While you can’t rely on the scale going down as a reliable reward for your hard work, what you can rely on is the great feeling you get from being in control! Being on track feels SO MUCH BETTER than being off track.
If you come in contact with free food this weekend and think, “It’s okay to have some because it’s free,” remind yourself that just because it’s free in terms of cost doesn’t mean it’s free in terms of calories! Your body doesn’t know or care how much money you spent on something, it processes all calories the same.
Jen hadn’t had ice cream in close to a year because dairy just doesn’t work for her– it causes her stomach aches, inflammation, and swelling in her feet. Jen said that when she got sick, she just wanted to eat the food that was most comforting to her, and that was ice cream.
It’s important to eliminate the words, “I’ve blown it for the day,” from your vocabulary. Telling yourself that just gives you an excuse to continue overeating. Instead of thinking, “I’ve blown it,” remind yourself that you made a MISTAKE, but you’ll recover right away and have a great rest of the day.
Sabotage: I just want to eat without consequence.
Response: Oh, well! I don’t like that I can’t eat without consequences but I can’t change that fact (not if I want to lose weight and keep it off). I need to stop struggling against it, accept that this is the way it is, and move on.
If you’re tracking something (calories, points, carbs, etc.) it’s really important to track AS YOU EAT, not at the end of the day. If you wait, you’re telling yourself it’s okay not to do something that you know you should do, which exercises your giving-in muscle. Plus, if you wait it’s likely you may end up forgetting somethings you ate and/or realize at the end of the day that you’re over calories/points/carbs because you didn’t know where you stood before dinner.
For most dieters, the fantasy of eating with no restrictions is better than the reality of doing so. The reality of completely out of control eating is feeling bad, physically and psychologically. It’s true you have to give up the good FANTASY of untethered eating but keep in mind that you’re not actually giving up a good reality.
Have you lapsed recently into eating standing up? Eating in the car? Not reading your Response Cards? Take this weekend to really think about what skills you’ve loosened up on a make a commitment to getting them back on track.
If, for example, you’re drinking soda 7 days a week and want cut it out, remember that there’s a huge difference between drinking it every day and never drinking. For many people, it’s too hard to go from all to none. Instead, start small. Go from 7 days to 5 or 6. Do that for a week or two, and slowly cut down from there. Eventually you’ll get to where you want to be, but you’ll do it in a more reasonable and manageable way.
Sabotage: I wish I was losing weight more quickly.
Response: When has losing weight quickly EVER helped me to keep it off? The faster I’ve lost it in the past, the faster I’ve gained it back. Besides, what does it matter if it takes an extra month or two to lose the weight in the course of the rest of my life?
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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