If you’re going to watch the Super Bowl this weekend, remember: you can’t eat (and drink) everything you want, in whatever quantities you want, and still lose weight. But you CAN plan ahead to have some extra treats, stay in control of your eating, and enjoy them guilt-free.
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.
It’s not always easy to exert dieting willpower, so it’s often worth it to limit the number of times you need to do so. Whether this means keeping certain foods out of your house, only bringing in individual-sized portions, or putting away leftovers immediately after you serve, the more you cut down the need to use willpower the less you will have to rely on it.
Sabotaging Thought: “I just can’t stick to my diet right now.”
Response: There's a difference between hard and impossible. Saying I “can’t” stick to my diet is essentially saying it’s impossible, which gives me permission to not even try. I need to remember that even though it may be very hard, it’s worth it to try because I feel so much better when I do.
It is not reasonable to expect that in dieting you will never make mistakes and it’s extremely important to prove to yourself that you can slip up and recover from it right away. This way you don’t have to live in fear of making a mistake, especially since 100% perfection can only be maintained for so long.
Even if dieting didn’t have enormous benefits in terms of weight loss and better health, it would STILL be worth it because being in control of your eating feels so much better than being out of control.
Are you tired of struggling to get back on track every Monday? Are you tired of undoing all your good work from the week and undermining your progress? Keep these things in mind this weekend when making eating decisions and guaranteed Monday morning you will feel SO HAPPY you stayed in control.
We find that for many of our dieters, intuitive eating is difficult because it is far too easy to confuse hunger with other sensations – craving, thirst, boredom, stress, or simply the desire to eat. Because of this, we work with our dieters on the skill of “eating according to a schedule” so that they don’t have to rely on potentially faulty cues to know whether or not to eat.
Sabotaging Thought: It’s okay to eat this unplanned food because I’ll eat less and make up for it later.
Response: Looking back, when has ‘making up for it later’ EVER helped me to lose weight and keep it off? I’ve already proven to myself that this idea just doesn’t work and that spontaneous food decisions have negative consequences. Just stick to my plan and as soon as this food is out of my sight, I’ll be SO GLAD I didn’t have any.
In order to lose weight permanently, dieters can’t keep turning to food when they’re upset. Although initially difficult, dieters can learn to sooth themselves in many other ways and get to the point where, when they feel upset, they know they’re not going to eat because that would ultimately make them feel much worse. What do you do to soothe yourself when you’re upset?
You wouldn’t expect to be able to run a marathon if you’ve never run a mile. Dieting is the same – don’t set yourself up for failure by trying to take too many big steps all at once. Start with a few small changes, work until you master them, and then institute more. After all, small steps eventually add up to really big ones.
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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