We know it’s not here yet, but holiday season is right around the corner. It’s imperative that you get your eating in a good place now, so that you have some positive momentum built up before things get harder. Now is the time to take control!
Our diet tips provide daily motivation and problem solving to help you stick to your diet plan. It’s an extra bit of motivation to help you start your day right.
If you have trouble with grazing during on weekends, remember that likely a lot of that extraneous eating is about being bored or at loose ends, not about hunger, so eating is not the answer. Go find something else to do!
When you encounter food pushers, remind yourself, “It’s not my responsibility to make others feel good about what they eat and drink, but it IS my responsibility to make healthy choices that make me feel good.” Turning down food doesn’t mean you’re telling food pushers not to eat or drink something, so it’s not your responsibility if they then ultimately decide to change their eating as a result of you saying no.
Sabotage: My life is so busy, I just don’t have the time to diet correctly.
Response: 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 it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.
If you’re looking at your plate of food and think, “This isn’t going to fill me up,” make sure you let your STOMACH be the judge, not your eyes. Eat what’s on your plate slowly and mindfully and then think about whether or not you still really feel hungry. Chances are it was enough food because our stomachs often need less than our eyes/mouths want to eat.
We’ve asked you to do it before and we’re going to ask you to do it again. This week, focus on giving yourself credit. Give yourself credit for each diet skill you practice, every sabotaging thought you respond to, every craving you overcome, every good eating decisions you make, and every bit of exercise you do. You’re doing so much good stuff, it’s time to start paying attention to it.
Remember, being on track does not necessarily mean you’re perfect. It means that if you make mistakes, you recover right away and don’t let yourself keep making more. This weekend, instead of thinking you need to be perfect (and then getting off track and deciding to wait until Monday to recover), focus first and foremost on recovering immediately from mistakes and on continuing to stay on track and move forward. Guaranteed this approach will help you have a much better weekend overall!
Remember, your body doesn’t know or care what anybody around you is eating. When others are eating a lot, it normalizes overeating and makes it feel like it’s okay but it’s not! It’s irrelevant to your body how much others are eating so make sure what you’re eating is the right amount for YOU.
Sabotage: I’ve messed up with eating and exercise today. Maybe I can’t do this.
Response: So, I messed up. So what?! I haven’t ruined everything. One day is just one day. There are thousands of other days that can go exceptionally well. Just get back on track and this one day won’t mean anything.
It’s important to keep reminding yourself that if your weight is up one day or one week, it’s not a catastrophe and it doesn’t mean you did anything wrong. It happens to everyone. Keep doing what you’re doing and the scale will go down again.
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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