If you want to lose weight and keep it off, whether or not you “feel” like doing something (e.g. resisting a craving, taking time to eat breakfast, grocery shopping for healthy food) just isn’t relevant. Ask yourself, “Which do I MORE not feel like: working on healthy eating, or remaining overweight?”
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’m too tired/stressed/busy to exercise today.
Response: Exercise will actually help with these things, not make them worse! If I’m tired, it will give me more energy, if I’m stressed, it will provide a productive outlet, if I’m busy, it will be a necessary break to focus on myself and my needs.
Remember – it's not enough to read these Daily Diet Solutions once and expect them to make a difference. Take the time to copy down the ones that are particularly resonant to you onto cards and read them every day. The more you read these helpful ideas, the more they’ll pop into your head when you really need them!
Successful dieting is a matter of learning specific skills and like any other skills, the more you practice them, the easier they get. However difficult dieting may feel today is not how difficult it will feel in the future. If you keep doing what you're doing, it WILL get easier.
If you think, “it’s not fair that I have to work on losing weight and can’t eat whatever I want on weekends,” remind yourself that everyone has unfairnesses in their lives and this happens to be one of yours. But at least this is one you can do something about!
Successful weight loss and maintenance is a combination of all the small things you do in a day, not a result of any one big thing. That’s why it’s important to give yourself credit for every big AND small thing you do well!
Sabotaging Thought: It’s okay to have this extra cookie because there’s so many other desserts [at this party] that I’m not eating.
Response: My body doesn’t know or care what I don’t eat, it only knows what I DO eat.
There’s simply no magic bullet that will enable easy, fast, and LASTING weight loss. Instead of fighting against what you need to do, use that time and energy to just get started. Every journey starts with a single step – so commit to taking at least one step today.
Instead of feeling burdened by having to eat healthfully and exercise, it’s important to remember how LUCKY you are to be able to do these things.
The Super Bowl is this weekend! Remember, it’s not all-or-nothing. It’s not as if you can eat everything you want or you can’t eat anything you want. Besides, staying in control of your eating during the game will ensure that you are able to enjoy eating without feeling guilty, enjoy watching the game, AND enjoy all the benefits of continuing to lose/maintain weight.
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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