Important reminder: If you think, “It’s not fair that I have to work hard and struggle with my weight,” remember that EVERYONE has unfairnesses in their lives and this is one of yours. However, unlike many unfairnesses, this is one that you can actually take control over and make better by learning and practicing specific skills. Although it may be true it’s unfair you have to work hard to lose weight, at least there are things you can do!
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 want to eat something but it’s not on your plan for that day, remember – you can always plan to eat it the next day. Even if what you’ve planned isn’t the thing you most feel like eating at that moment, that’s okay! You’ll survive! What you have planned is likely still something that you like and will enjoy.
Sabotaging Thought: Since I’m not feeling well, I deserve to take care of myself by eating whatever I want.
Response: The real way to “take care of myself” is to fill my body with healthy foods that will help me feel better – physically and psychologically. Besides, my body doesn’t know or care that I’m sick so it’s not okay to eat a lot of unhealthy foods just because I don’t feel well.
Often dieters say things like, “Once I lose weight, I’ll try new sports/start dating/join activities, etc.” But the truth is you shouldn’t wait! It’s important to start enriching your life now because doing so will help you to lead a busier, happier life, which will support your weight-loss efforts.
Food never tastes as good when you’re feeling guilty about eating it (or know you will in the future). Dieters often think they'll be dissatisfied if they make healthy choices, but often the opposite is actually true: When they eat healthfully, enjoy what they’re eating without guilt, and feel good about themselves, they wind up feeling MUCH more satisfied.
If you eat out and/or at other people’s houses this weekend, remember – you don’t always have control over what is served but you ALWAYS have control over how much of it you choose to eat.
It can be helpful to have an “Eating Out Protocol” that you follow each time you eat out, like looking at the menu ahead of time and deciding what to order, planning in advance whether or not to have bread/alcohol/dessert, reading your Advantages List and Response Cards before you go, and as soon as you get your food, physically or mentally mark off how much you’re going to eat.
Sabotaging Thought: It’s okay to eat extra because I’m at a restaurant.
Response: If my goal is to lose weight and keep it off, I can’t eat extra every time I eat out. How many times per week (or month) do I eat out? What about eating extra on weekends, holidays, special occasions, birthdays, etc.? The opportunities to eat extra are endless, so I need to figure out in advance when and where it’s reasonable to do so – it can’t just be a given.
Many people tend to vastly overestimate the number of calories they burn while exercising. Unless they have a very intense workout, our dieters eat about the same amount of food regardless of whether or not they’ve exercised that day. This is a helpful mindset to have because it combats against the sabotaging thought, “It’s okay to eat this [unplanned food] since I exercised today.”
Successful dieting is really a matter of learning a series of necessary skills. And, like any other skill, the more you practice them, the better you get and the easier it becomes to keep doing them. However difficult dieting may be at any given time is NOT how difficult it will be a month, a year, or five years down the line because you’ll have that much more practice by then.
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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