If you think, “This craving is so uncomfortable, I’m just going to give in so I don’t feel it anymore,” remind yourself that while overcoming a craving is uncomfortable in the moment, giving in is uncomfortable for SO MUCH LONGER when you feel badly and guilty about it long after.
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.
We asked one maintainer to tell us the biggest advantage she has achieved as a result of losing weight and she said, “The greatest advantage is being able to more effectively deal with everything in my life. I have more energy, both mental and physical, and I just feel like I’m able to live BETTER on a daily basis!”
A mistake is just a mistake and every time you make one, you ALWAYS have the option to turn yourself around immediately. This weekend, if you get off track, make the decision to put it behind you and get right back on track. Monday morning you will be so happy you did!
Don’t sit down with a big bag or container of ANYTHING. Portion off ahead of time how much you’re going to have and then sit down and eat it. Doing so will ensure that you don’t go overboard and will help you enjoy each bite more because you won’t be constantly asking yourself, “Should I have another one? Is this my last one? Should I have one more?”
Sabotaging Thought: Dieting is so hard! Why am I doing this?
Response: Good question! Why AM I doing this? It’s important for me to keep in mind at all times exactly why I’m working on losing weight and what I hope to get out of it. Reading a list, every day, of all these reasons will help me remember that dieting is hard, but the advantages make it worth it.
Many dieters imagine they’ll be happier eating off track but when they actually do, they feel just the opposite: sick, badly, guilty. Remember – the things you think you’ll feel as a result of eating off track might, in fact, just be a fantasy, and the reality of being off track may not feel nearly as good.
So often we hear from dieters sabotaging thoughts like, “I don’t deserve credit [for my weight loss efforts] because I should already be doing these things.” Here’s what we want them (and you!) to know: No you SHOULDN’T already be doing these things. If it was easy, nobody would be overweight. If it was easy, nobody who ever lost weight on a diet would gain it back. It’s really hard, but you’re learning and making progress, and you deserve credit EVERY step of the way.”
Being accountable for your actions is a critical part of successful weight loss because it enables you to recognize mistakes, which then allows you to learn from them for the future.
It’s not about the calories, it’s about the habit. Every time you give in to a craving and eat something unplanned (whether the food has 50 calories or 500 calories), you reinforce the habit of giving in, making it more likely you’ll give in the next time, and the time after that.
Sabotaging Thought: If I don’t have enough time for a long workout, it’s not worth doing anything.
Response: ANY amount of time spent exercising is better than no amount of time. It’s important to sometimes work out for smaller amounts of time so that I prove to myself that exercising doesn’t have to be ALL or NOTHING, it’s somewhere in the middle.
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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