Monday Motivation: It may not be realistic to lose weight between now and January 1st (although it may be!) but that doesn’t mean gaining is inevitable. It might be helpful to set more of a maintenance goal for the time being – so you can feel good about staying the same weight instead of frustrated for not going down. But regardless of your goal, make sure to keep getting on the scale consistently!
Friday Weekend Warm-up: You might be able to get away with not reading Response Cards regularly during the week, but don’t fool yourself into thinking it will work on the weekend. For most dieters, weekends are a lot tougher, so make sure you use every tool in your arsenal and give yourself the best shot at staying on track.
Think Thin Thursday Tip: 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.
Wednesday Sabotage: Since it’s almost the holidays, I can’t possibly work on healthy eating at this time.
Response: That’s just a sabotaging thought. While it may be more difficult at this time of year with all of the extra treats around, I’m ultimately in charge of every bite of food I eat so the holidays don’t have to derail my healthy efforts.
Tuesday Reality Check: If you think, “I can’t get rid of all the leftover Halloween candy; that’s not fair to my kids,” ask yourself, “Do my kids really need to be eating all of this, anyway?” There is a big middle ground between letting them have no candy and letting them have way too much. Maybe they’ll be willing to keep some and can feel good about donating the rest.
Monday Motivation: Consistency is the only way to build your resistance muscle! When you’re on track some of the time but off track other times, you’ll just end up spinning your wheels and not really getting anywhere. This week, focus on goals you can be 100% consistent with (even if that means backing on some things you think you “should” be doing but just can’t get yourself to do right now) and make progress towards strengthening your resistance muscle.
Friday Weekend Warm-up: If you think, “I just don’t want the burden of thinking about dieting this weekend,” remind yourself: Eating right is a burden, but being overweight is a burden too (physically, psychologically, financially, etc.) EITHER WAY I’M BURDENED, but at least in one way I get to be thinner, healthier, and feel good about myself.
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610