People usually start dieting when they're highly motivated and so sticking to their plans is fairly easy. However, this initial motivation (which we call the “Honeymoon Stage”) always wears off and then dieting gets harder. This is 100% normal, it happens to everyone, and as long as you keep doing what you’re doing, dieting WILL get easier again.
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.
Even though the prospect of continuing to work on healthy eating during times of stress may seem daunting, many dieters find that when they feel in control of their eating, it helps them feel more in control in general. So what they think might make them feel more stressed actually does the exact opposite.
This weekend, remember that it’s not all-or-nothing. It’s not as if you can eat every bite of food you want, whenever you want it, or you can’t ever eat anything you want. There is a huge middle ground between these two extremes, and working on finding it allows you to enjoy reasonable amounts of food AND enjoy all the benefits of weight loss.
It’s not enough to read these Daily Diet Solutions once and expect them to make a big difference. What will make a difference is if you copy the ones that resonate with you onto Response Cards and read them every day. The more you read them, the more the ideas will get into your brain!
Sabogating Thought: I messed up a bit on my diet, so I might as well mess some more for the rest of the day.
Response: If I were drinking water and “messed up a bit” by spilling some on my shirt, would I keep messing up and dump the rest of the glass on myself? Making a mistake (in any situation) is NEVER a reasonable excuse to continue making more.
If you think, “I’m upset so I deserve to eat this comfort food to make myself feel better,” remind yourself, “It’s comfort food now but it won’t be comfort food later because I’ll feel badly and guilty about giving in ad eating it, in addition to feeling badly about situation that initially made me upset.”
We asked a dieter what was one of the best advantages of losing weight for her, and she said, “When I hear about upcoming events like parties, weddings, and family gatherings, my first thought is no longer, ‘I need to lose weight before that event.’ Now the only thing I feel is excited. It’s the best feeling in the world.”
When dieters go through a rough patch they may think, “This isn’t worth it.” It’s important to remember that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. This weekend, even if dieting feels difficult, remind yourself that it’s hard but it’s worth it.
If you have leftover Halloween candy, it’s important to plan exactly what you’re going to do with it. How much are you going to get rid of? How much are you going to keep? And, for the candy that you do keep, how much and when are you going to eat it? Making these types of plans can go a long way towards ensuring that you stay on track and keep your eating under control.
Sabotaging Thought: It’s Halloween so I can eat as much candy as I want.
Response: No matter what day of the year it is, if I overeat candy, it will have negative consequences. While it’s reasonable to plan to have some candy today, it’s also reasonable to ensure that I eat it in a controlled way so that this day doesn’t throw me off track. It's not worth it!
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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