In dieting, like everything else in life, you WILL make mistakes. If you were learning to play the piano and hit a wrong key, you wouldn’t think, “This is so terrible! I should just give up right now.” Of course not! You’d know that with practice you’ll get better. Dieting is no different – mistakes are just mistakes and not an indication that you should give up.
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.
No matter what the event is, our dieters find that they have a much easier time staying in control of their eating when they have some type of plan. Spend a few minutes today thinking about all of the potentially difficult situations you may encounter this weekend and begin to formulate plans. Guaranteed the time investment now will pay off later!
If you’re worried about turning down food that someone is offering you, ask yourself: Compared to other disappointments in that person’s life, how disappointed will s/he really be if I don’t eat this food right now? On the other hand, if I reinforce the tendency to give in, go off my diet, and jeopardize my weight loss, how disappointed will I be?
Sabotaging Thought: Sooner or later I'm going to eat the whole box of chocolates so I might as well eat them all now.
Response: This doesn’t have to become a self-fulfilling prophesy! There are things I can do to make sure this doesn't happen, like IMMEDIATELY either throw away the leftovers or get some distance from them. If I can't get to them, I can't eat them.
If you think, “I don’t have time to eat healthy so I’ll just eat whatever is available,” remind yourself that, especially if you spend time over the weekend preparing healthy ingredients, it probably won’t take ALL that much longer. And think about how much time and money you’ll save in the long term when you don’t have health problems as a result of carrying around extra weight!
No matter how smart, successful, and disciplined you are in every other area of life, this does not automatically guarantee that you will be good at losing and maintaining weight, because doing so takes learning and practice of specific skills. So cut yourself a break and instead start working on what you need to do today!
If you think, “It’s the weekend, I’ve worked hard all week so I deserve to unwind,” remind yourself, “Yes, it’s true I do deserve to relax and unwind this weekend, but I also deserve to achieve everything on my Advantages List, so I have to go about doing that without turning to food.”
Cravings are about want, NOT need. When you think, “I really need this food right now,” remind yourself, “Actually, I really want this food right now, but I want all the benefits of weight loss so much more. It’s worth it to resist because it will get me to my goals.”
If you think, “I’ll start working on my diet tomorrow,” remind yourself that today is yesterday’s tomorrow, which means that tomorrow is today and it’s time to get started RIGHT NOW!
Sabotaging Thought: It’s not fair that I have to watch what I eat and other people don’t.
Response: While it’s true that some people are naturally thinner with naturally smallerr appetites, it’s probably a MUCH smaller percentage than I think. In reality, chances are very high that they’re watching what they eat, too!
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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