Friday Weekend Warm-up: If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home, 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!
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.
Think Thin Thursday Tip: 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.”
Wednesday Sabotage: I’m going to eat this because I really want some comfort food right now.
Response:It may be comfort now, but it won’t be comfort later when I’m feeling badly and guilty about it. Instead of overindulging, I need to find something healthy and satisfying to do that will make me feel good now AND later.
Tuesday Reality Check: When you impulsively eat standing up, you’re telling yourself that it doesn’t really matter and that there won’t be any consequences – but there will be, because EVERY bite of food you eat has calories. Even if you’re only eating vegetables standing up today, tomorrow it might be chocolate.
Monday Motivation: There’s probably never a “good” time to start dieting (the summer’s not a great time, but neither is the holidays, and the fall is when my kids start school, so that’s too crazy, etc. etc. etc.), so why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!
Friday Weekend Warm-up: Losing weight does entail turning down some food some of the time, but not all food all the time! This weekend, focus on the food that you WILL be eating, not on the food you won’t.
Think Thin Thursday Tip: If you’re traveling this summer, MAKE A PLAN! Figure out what you’ll eat, when you’ll eat it, what food you need to bring with you (and what food you don’t need to bring with you! Who needs all those extra treats hanging around the hotel room? NO ONE!). Just “winging it” rarely, if ever, works out.
Wednesday Sabotage: I’m going to eat this because I just don’t care.
Response: While it’s true I may not care right in this moment, I absolutely will care later on – so I can’t let this one moment of not caring dictate my actions.
Tuesday Reality Check: Remember, avoiding the scale has never gotten you to where you want to be. It’s important to prove to yourself that you face the consequences and get on the scale even when you don’t want to. Doing so may help hold you more accountable, because you’ll know that you won’t let yourself stick your head in the sand.
Monday Motivation: If you’re questioning whether or not the effort to stick to a diet is really worth it, chances are you’re not 100% on track. When dieters are fully on track, feeling great about their eating, feeling very in control, and reaping the benefits, there’s no question whatsoever that it’s worth it. So instead of spending energy deciding whether or not it’s worth it, spend the energy to get completely on track, and the question will go away.
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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