Sometimes dieters have trouble turning down food when people make comments like, “Oh, you’re not going to have any? Then I guess I won’t, either.” Remember – it’s NOT your responsibility to make others feel better about their eating choices. It IS your responsibility to make good choices for yourself so that you can be a healthier (and happier) person.
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.
It’s unhelpful to worry about whether or not you’ll be able to keep up with your diet a year from now because by the time a year has passed, you’ll have that much more practice and experience under your belt. Instead, ask yourself: Can I do it today? If the answer is yes, then do it! The rest will take care of itself.
Friday Weekend Warm-up: The more you focus on your mistakes, the worse you feel. The more you give yourself credit for all the great things you’re doing, the better you feel, the more momentum you build, and the easier it gets to continue doing well. This weekend, make a commitment to CREDIT.
One of the hardest parts of dieting is the struggle – the “should I eat this? It’s not on my plan…but it looks really good…but you’ll regret it later…but this one time won’t matter,” etc. The reason dieters struggle is because they give themselves a CHOICE. We don’t struggle to take showers, get up with our kids, or put on our seatbelts because we don’t give ourselves a choice about it. Once dieters accept that these are the things they just have to do, dieting gets EASIER.
Sabotaging Thought: I’ve blown my diet for the day so I might as well keep eating and get back on track tomorrow.
Response: It’s not as if, at a certain point, the calories stop adding up. If I go on to eat 2,000 more calories, my body will count them. If I go on to eat 4,000 more calories, my body will count those, too. It makes NO SENSE to continue eating off track because the more I eat, the more weight I may gain. Get back on track RIGHT NOW!
If you think, “I don’t have time to exercise now, I’ll do it later,” ask yourself, “When has ‘doing it later’ ever gotten me the results I want?” It’s so helpful to PLAN IN ADVANCE when you’re going to exercise and then just do it – no excuses!
When dieters say to us, “Dieting is so hard! Why am I doing this?” we answer, “That’s a great question. Why ARE you doing it?” and then we have them review their list of all the reasons they have for wanting to lose weight. When dieting gets tough, it’s crucially important to remind yourself of exactly why you’re doing it and exactly what you hope to get out of it.
Overeating during the weekend will likely cause you to feel guilty and badly about yourself – no matter how much your sabotaging thoughts try to convince you otherwise. On the other hand, maintaining control of your eating during the weekends will help you continue losing/maintaining weight AND feel good about yourself and your eating. It’s a win/win!
If you make a dieting mistake, it’s important to continue eating normally for the rest of the day. If you tell yourself, “I just ate too much so I’m not going to eat anything else today,” you may feel anxious or panicky when you get hungry later in the day and wind up eating way more than you would have if you had just decided to eat normally.
Sabotaging Thought: It’s okay to eat this because it’s just a little bit.
Response: It’s not about the calories, it’s about the habit. Every time I give in and eat unplanned food, I make it more likely I will the next time because I’ll be able to say to myself, “I gave in last time, so it’s okay to do it again this time.” Whether the food has 20 calories or 200 calories, it still reinforces the habit of giving in.
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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