Tuesday Reality Check: The next time you know you have a really stressful situation coming up (like a doctor’s visit for yourself or a loved one), ask yourself: how will I get through this without eating? Make a plan in advance for the ways you will deal with stress and anxiety, so you don’t end up turning to food.
Monday Motivation: Whatever you did or didn’t eat over the past weekend is irrelevant now. What is relevant is what you eat from this point moving forward. No matter what, today is an new opportunity to have a great eating day.
Friday Weekend Warm-up: This weekend, if you think, “I’m off track anyway, I’ll just worry about my eating on Monday,” remind yourself, “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, I’ll start the new week in a good place, instead of in a place where I need to make lots of changes.”
Think Thin Thursday Tip: Staying on track – while it can feel very difficult in the moment – is actually a stress-reducer overall, because it gives you something to feel really proud about and makes you feel in control.
Wednesday 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. Staying on track is hard enough as it is – it’s worth doing everything I can to make it easier.
Tuesday Reality Check: If you think, “There’s so much junk food at work right now, I just can’t resist it,” remind yourself, “It’s worth it not to eat junk food at work. I don’t want to be plagued by cravings, I don’t want to gain weight, and I don’t want to feel guilty afterwards. IF I see a treat in the office that I want, remember: I CAN have it, just not right now. I’ll enjoy the treat so much more at home when I’ve planned to have it, because I’ll eat it guilt free (and I won’t have to worry about overeating, because I will only have one portion with me).”
Monday Motivation: Remember – how hard or easy dieting feels today is NOT how hard it will feel tomorrow and in the future. The more you practice your skills and the more habitual they get, the easier it becomes to keep doing them.
Lori told me that two nights ago she had a big work dinner and she was still feeling proud of how well she stuck to her plan. It was at a Mediterranean restaurant, and like all her work dinners, it included a lot of food.
Friday Weekend Warm-up: You will likely have lots of opportunities to strengthen your resistance muscle (and simultaneously weaken your giving-in muscle) this weekend. If you think, “It’s okay to give in because just this one time won’t matter,” remind yourself that EVERY time matters, because every time you’re strengthening one of those two muscles.
Think Thin Thursday Tip: We always want to remind you 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.
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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