Today is the last day of 2018. Do everything you can today to end it on a high note. If nothing else, at least you’ll be able to look back and say, “I pulled it together at the end!”
If you’re going to a party this weekend, remind yourself, “I won’t regret the food I don’t eat, but I definitely will regret the extra, unplanned food I do eat. I never regret not eating something once the temptation has passed!”
We always want to remind you after a holiday that it’s okay to get rid of leftovers! If you have highly tempting food in your house, either make a plan for when and how much you’ll have, and/or make a plan to get it out of the house so that it doesn’t tempt you and tax your resistance muscle.
Sabotage: I’m off track anyway, I’ll just worry about my eating once the new year hits.
Response: Don’t wait! Every day I stay off track is another day I ultimately don’t feel good about myself or my eating. It’s worth it to recover RIGHT NOW and start feeling good. When I do, then I’ll start the new year in a good place, instead of in a place where I need to make lots of changes
To those who celebrate it, Merry Christmas! We hope you have a day planned with fun things and good food (that you’ll eat in reasonable portions and feel really good about once the day has passed).
If you had the thought today, “I can’t believe how much I overate at the holiday parties this weekend. That was so bad,” remind yourself that you can’t change what you ate in the past, only what you eat from this point moving forward. Instead of ruminating on past mistakes, focus on making today a great day!
If you’re going to holiday events this weekend, make sure you plan IN ADVANCE how many treats you’re going to have (if any). Don’t wait until you’re there to make decisions because in the moment decisions are the hardest ones to make well.
Remember that you can’t take in extra calories at every holiday event and still maintain your weight (let alone lose weight). Remind yourself that there’s a huge difference between eating no treats you want and eating every one you want. Then work on finding the middle ground.
Sabotage: It’s not really that important to go to bed on time.
Response:It really is that important. Staying up too late makes me overeat both at night and the next day because I have less mental and physical energy. Remember, I need all the help I can get this time of year to combat office holiday treats!
Make sure you plan to have your favorite foods this holiday season. But decide in advance when and how much! That way, if you come in contact with a food you love, you won’t have the sabotaging thought, “I never get to have this so it’s okay,” because you’ll know exactly when you get to have 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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