Friday Weekend Warm-Up: We’ve said it before and we’ll say it again: If you want to lose or maintain your weight loss, you can’t use weekends as an excuse to overeat because you will continually undo all your hard work from the workweek. Make a commitment to staying on track this weekend!
Think Thin Thursday Tip: 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.”
Wednesday Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
Tuesday Reality Check: Remember, it’s a combination of all the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in – that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!
Monday Motivation: If you’ve gotten off track with your eating, don’t expect yourself to immediately be able to put everything back into place. You need to build back up your resistance muscle first! Think about what feels doable this week. Recommit to it, do it (and give yourself so much credit for doing so!), and then add one or more things next week.
My client, Scott, has had a really hard two weeks. He’s been dealing with a lot of stress at work and his eating has definitely suffered. He’s struggled to track his calories (something he was fairly easily getting himself to do before) and was feeling too worn out to get himself to prepare healthy dinners at night, and consequently fell back into old habits of ordering takeout.
Friday Weekend Warm-Up: If you’re going to a party or event this weekend and think, “There’ll be so much good food there I won’t be able to resist,” remind yourself, “If I was a vegetarian and all the food had meat in it, I definitely WOULD resist, no question. I may not want to resist, but I know I can.”
Think Thin Thursday Tip: When dieters tell us, “I had a really hard week,” we ask them, “was it hard for every single hour of every single day?” The answer is always, “no.” Don’t let the memory of several hard times influence your perception of the week as a whole.
Wednesday Sabotage: I’m exhausted, but I’m at work so I can’t sleep. I’ll eat to give me energy.
Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?
Tuesday Reality Check: If you think, “My life is so busy, I just don’t have the time to diet correctly,” remind yourself, “I don’t have time because I’m not making time. If I had to get dialysis every morning, I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning, so I have to make it a top priority or it will not happen. As it gets easier, it will take less and less time – it’s all a matter of priorities.”
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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