If you think, “I don’t have time to eat healthy so I’ll just eat whatever is available,” remind yourself that, especially if you spend time over the weekend preparing healthy ingredients, it probably won’t take ALL that much longer. And think about how much time and money you’ll save in the long term when you don’t have health problems as a result of carrying around extra weight!
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.
No matter how smart, successful, and disciplined you are in every other area of life, this does not automatically guarantee that you will be good at losing and maintaining weight, because doing so takes learning and practice of specific skills. So cut yourself a break and instead start working on what you need to do today!
If you think, “It’s the weekend, I’ve worked hard all week so I deserve to unwind,” remind yourself, “Yes, it’s true I do deserve to relax and unwind this weekend, but I also deserve to achieve everything on my Advantages List, so I have to go about doing that without turning to food.”
Cravings are about want, NOT need. When you think, “I really need this food right now,” remind yourself, “Actually, I really want this food right now, but I want all the benefits of weight loss so much more. It’s worth it to resist because it will get me to my goals.”
If you think, “I’ll start working on my diet tomorrow,” remind yourself that today is yesterday’s tomorrow, which means that tomorrow is today and it’s time to get started RIGHT NOW!
Sabotaging Thought: It’s not fair that I have to watch what I eat and other people don’t.
Response: While it’s true that some people are naturally thinner with naturally smallerr appetites, it’s probably a MUCH smaller percentage than I think. In reality, chances are very high that they’re watching what they eat, too!
It’s important to not be overly influenced by the number on the scale. If dieters see a higher number, they may get demoralized and overeat. If they see a lower number, they may think that it’s okay to loosen up and eat more. Remember – the number on the scale is just one point of information and shouldn’t impact how you eat on any given day.
We asked a maintainer how she finds the motivation to keep up with her healthy eating and exercise and she said, “For me, it’s not a choice. I feel better in every single way now that I’m at a normal weight and I would never go back there. I don’t give myself a choice.”
Over the weekend, it can be helpful to have a few specific goals in mind that you’re committed to following through on, like having dessert just once a day, limiting snacks, and eating everything sitting down, slowly, and mindfully. This way, you’ll know exactly what it is you’re focusing on and have a much better chance of feeling great about the weekend as a whole.
When dieters say, “Dieting was so hard this week,” we always question them further and often find out that, in actuality, it was really hard a few times during the week but these experiences were coloring their perception of the week as a whole. In dieting, it’s important to maintain an accurate sense of reality so that you don’t psych yourself out by thinking it’s always harder than it is.
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