If you feel frustrated by the food pushers in your life, remember that you can’t control anyone else’s actions, you can only control your reactions. So it’s not their job to stop offering, it’s YOUR job to start saying no. This weekend, if someone tries to push food on you, practice saying no (over and over again if necessary!).
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 think, “I can’t say no when [my friend] offers me food because I’ll disappoint her,” remind yourself, “If I give in, I’ll disappoint MYSELF! Besides – how disappointed will my friend really be? Will she think about it the rest of the day/week/month? Versus how disappointed will I be if I give in? Chances are it’s a whole lot more.”
Sabotaging Thought: I can’t believe I cheated on my diet, that’s so terrible.
Response: I didn’t cheat, I just made a mistake. If I cheated on my taxes or on a test – that would be bad. Making a mistake on my diet doesn’t say anything about my moral character; it only says I’m HUMAN. Mistakes aren’t terrible and they won’t impact my overall day or week as long as I recover right away.
Sometimes in dieting (and in life), you just have to say, “Oh, well.” To us, this means: I don’t like this situation, but there’s nothing I can do to change it (not if I want to achieve my goal) so I just have to accept it, stop fighting against it, and move on.
Any one weigh-in on the scale doesn’t tell you anything because the number is influenced by dozens of different factors. And for some, the scale won’t go down for a period of time and then suddenly drop. It’s important to not get discouraged if the scale doesn’t immediately move. Remember – if you stay on track, the scale will go down again.
Remember – ANY exercise is better than no exercise. If you’ve been off your exercise plan, it’s important to stop putting it off and start moving. One you get started, you’ll be so glad you did. “Like” our status today if you’re committing to some type of physical activity this weekend!
If you eat one portion of dessert and are tempted to go overboard by having another, remind yourself, “I’ve already had one portion and I really enjoyed it. If I have a second, it won’t taste nearly as good as I’m thinking it will because I’ll be feeling guilty the whole time I’m eating it. Besides, I don’t have to have more now, I can have it again tomorrow.”
Sabotaging Thought: I just can’t seem to find the time for healthy eating and exercise.
Response: It’s not about finding the time, it’s about MAKING the time. I’m always able to somehow make the time for my top priorities. If I keep using "not having time" as an excuse, I'll never be able to lose weight and keep it off.
Remember – it’s not about the calories, it’s about the habit. Every time you eat unplanned food, whether it has 5 calories or 500 calories, you make it both more likely you’ll give in AND harder to stand firm the next time.
One dieter recently said to us, “I was going through a really stressful time but for the first time EVER I didn’t use it as an excuse to overeat. Instead, continuing to take control over my eating helped me feel better every single day and actually made it easier to deal with my stress. I never knew this before!”
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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