Don’t sit down with a big bag or container of ANYTHING. Portion off ahead of time how much you’re going to have and then sit down and eat it. Doing so will ensure that you don’t go overboard and will help you enjoy each bite more because you won’t be constantly asking yourself, “Should I have another one? Is this my last one? Should I have one more?”
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: Dieting is so hard! Why am I doing this?
Response: Good question! Why AM I doing this? It’s important for me to keep in mind at all times exactly why I’m working on losing weight and what I hope to get out of it. Reading a list, every day, of all these reasons will help me remember that dieting is hard, but the advantages make it worth it.
Many dieters imagine they’ll be happier eating off track but when they actually do, they feel just the opposite: sick, badly, guilty. Remember – the things you think you’ll feel as a result of eating off track might, in fact, just be a fantasy, and the reality of being off track may not feel nearly as good.
So often we hear from dieters sabotaging thoughts like, “I don’t deserve credit [for my weight loss efforts] because I should already be doing these things.” Here’s what we want them (and you!) to know: No you SHOULDN’T already be doing these things. If it was easy, nobody would be overweight. If it was easy, nobody who ever lost weight on a diet would gain it back. It’s really hard, but you’re learning and making progress, and you deserve credit EVERY step of the way.”
Being accountable for your actions is a critical part of successful weight loss because it enables you to recognize mistakes, which then allows you to learn from them for the future.
It’s not about the calories, it’s about the habit. Every time you give in to a craving and eat something unplanned (whether the food has 50 calories or 500 calories), you reinforce the habit of giving in, making it more likely you’ll give in the next time, and the time after that.
Sabotaging Thought: If I don’t have enough time for a long workout, it’s not worth doing anything.
Response: ANY amount of time spent exercising is better than no amount of time. It’s important to sometimes work out for smaller amounts of time so that I prove to myself that exercising doesn’t have to be ALL or NOTHING, it’s somewhere in the middle.
Because humans can go days without eating (barring any medical issues!), at any given time you never actually NEED to eat something. At that moment you may really WANT to eat, but that’s not the same as needing to eat.
Repeat after us: Losing weight is hard but with practice, it gets EASIER! It’s hard but by no means impossible. It’s hard but the benefits and advantages of doing so are enormous. Every time I eat I have the opportunity to strengthen good habits and make it even easier the next time. It’s hard, but it’s not always hard, and it GETS EASIER!
If you get off track this weekend, remember that there is NO SUCH THING as “blowing it for the whole weekend,” because if you stay off track, you’ll continue to take in more calories. There IS such a thing as making a mistake and then continuing to make mistakes, but it’s impossible to ‘blow it’ definitively because at any point you get yourself back on track puts you in a better position.
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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