Eating everything sitting down is helpful because it allows dieters to cut out the calories from bites they would mindlessly pop in their mouths while standing up and it usually hardly registers that they’re eating less.
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.
Sabotaging Thought: I was so good at dinner that I deserve to treat myself when I get home tonight.
Response: My body doesn’t know or care about all of the food I resisted eating, it only knows what food I did eat. If I eat more food than my body needs, I will gain weight.
If every time you buy a bag of potato chips you tell yourself, “I’ll be able to stop at one serving,” and then never do, when you’re next tempted to buy a bag, ask yourself, “What’s the evidence I’ll be able to stop when I know I should? This is always difficult for me so why put myself through that?” and buy a single-sized bag instead.
Losing weight will likely affect so many different areas of your life for the better and, as you start losing, you’re undoubtedly discover additional benefits along the way. While dieting can feel hard at times, there’s no end to what you’ll get in return for doing so
If you think, “I just want to enjoy this weekend and not think about food and dieting,” remind yourself, “Either way I’ll think about it. If I overeat I’ll likely have to think about how bad and guilty I feel, but if I stay in control, I’ll think about how good and proud I feel. Either way it will be on my mind, but at least if I maintain control my thoughts will be positive, not negative.”
The difference between knowing what you’re supposed to do and getting yourself to do it is figuring out what (sabotaging) thoughts are getting in the way. Once you figure out the thoughts, you can formulate responses, write them down on cards, and practice reading these cards every day. This will enable you to effectively respond to sabotaging thoughts in the moment and not give in.
Sabotaging Thought: Because I’m stressed out I need to eat.
Response: No, I may WANT to eat, but I don’t NEED to eat. If I was feeling this way and there was no food available, I would get through it without eating. Just because I want to eat right now doesn’t mean I should.
If you eat when you’re feeling stressed, likely once you finish eating you will end up feeling MORE stressed and out of control. Instead, if you focus your energy on calming down (without food) and solving the problem, you will feel better and more in control.
If you were walking down a flight of stairs and stumbled down a few, would you then say “Well, I’ve blown it” and throw yourself down the rest? No! You would get back up and resume walking. If you stumbled this weekend, immediately pick yourself back up and start eating healthy again.
Obvious but important reminder – your body has no idea that it’s the weekend. If you take in too many calories on weekends you WILL gain weight or stop yourself from losing weight. However, if you stay in control during the weekend, you WILL feel great about it and not regret it Monday morning.
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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