If you feel deprived on weekends, remind yourself, “Either way I’m deprived. Either I’m deprived of EVERYTHING on my Advantages List, or I’m deprived of some food, some of the time. Which would be the bigger deprivation?”
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.
Sabotage: I just don’t care.
Response: While it’s true that I don’t care right at this moment, I’m going to care A LOT a few minutes from now if I jeopardize my diet and weight loss. I can’t let this one moment of not caring influence how I act because I know I will care again, and when I do, I’ll be SO happy and proud I didn’t give in.
You can eat a slice of cake in 5 bites or 20 bites. Either way it’s the same amount of food, but you get to enjoy it 15 more times when you eat slowly and in smaller bites, which can greatly increase your satisfaction.
Often dieters make the mistake of paying attention to what they feel like doing (or don’t feel like doing) and let that guide their actions. This week, focus on just doing what you need to do, whether or not you feel like it in the moment. When you see the scale go down, you will be glad you did.
Weekends, with their numerous opportunities for treats, can be difficult. Having a rule for yourself like, “No dessert until after dinner can help you limit your intake because it makes it makes it easier to turn down treats offered during the day, knowing you can have one later.
Sometimes dieters fear what their lives will be like once they lose a lot of weight, and have thoughts like, “I’m afraid I won’t know who I am after losing so much weight.” If this comes up for you, remind yourself, “It’s true, things will look and feel very differently. It may require some renegotiation on my part to figure out where I fit in, and renegotiations with others to figure out our relationships, but that doesn’t mean it can’t be done. It’s better than the alternative of staying overweight and continuing to be stuck in an unhappy and unhealthy place.”
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.
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 harder times influence your perception of the week as a whole.
There is no magic bullet or magical combination of food that will enable dieters to achieve lasting weight loss. But because dieting is not magic, it means that anyone can succeed once they acquire and PRACTICE, PRACTICE essential skills.
If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
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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