Tuesday Reality Check: It’s important to separate eating from exercise. Exercise to be physically and mentally healthy, not so that you can take in extra calories.
Monday Motivation: Remember, it’s a give and take. In giving up some food, some of the time, you’re getting all the benefits of losing weight. It’s not as if you’re limiting your food for nothing or to punish yourself – it’s just the opposite. It’s important to continually remind yourself of everything you get in return!
Friday Weekend Warm-up: Don’t let a big variety of food fool you into thinking you should eat more. If you’re at a party this weekend and there are 10 kinds of dessert, that doesn’t necessarily mean you should eat all 10. Keep in mind that if there were only one kind, you would have some and be satisfied.
Think Thin Thursday Tip: There are so many good (free!) apps and websites out there to help you work on mindfulness meditation, which has been proven to be enormously effective in getting through cravings of all kinds. If you’re not using this powerful tool, now is the time to start!
Wednesday Sabotage: I’m so angry; I’m going to eat to make this feeling go away.
Response: While eating might temporarily distract me from feeling angry, ultimately the only thing it will do is INCREASE my anger because I’ll compound it by being angry about going off of my plan. I need to find another coping mechanism – like going for a walk or doing some mindfulness meditation – that will be effective and won’t sabotage other goals.
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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