If you have the thought, “It’s okay to eat this because this one time doesn’t matter,” remind yourself that EVERY time matters because you’re either strengthening your resistance muscle or your giving-in muscle. Every time you’re either getting closer to or farther away from your goals. This weekend, work on making every time count in your favor!
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.
Have you ever thought, “I can get away with not practicing some of my diet skills”? In fact you probably can get away with this – but only for a period of time, and at some point it WILL catch up with you. Achieving permanent weight loss means not trying to “get away” with things. It means accepting what you need to do and doing it.
Sabotaging Thought: I’m too stressed right now to work on healthy eating.
Response: Even during times of stress, I brush my teeth, put on my seatbelt, take care of my kids, etc. Since I don’t let stress be an excuse to stop doing these things, I also can’t let it be an excuse to stop practicing my dieting skills.
A cookie has the same number of calories regardless of what day of the year it is, how you’re feeling, what everyone around you is eating, how many other cookies you’ve passed up that day, if no one is watching you eat it, it's free, etc.
There is a big difference between things that are really hard and things that are impossible. If you feel daunted by the prospect of losing and maintaining weight, remind yourself that it is a matter of learning and practicing (over and over again) necessary skills, not an impossible feat. Telling yourself it’s impossible is an excuse to give up. Telling yourself it’s hard but worth working on is a motivation to keep moving forward.
It’s important to remember that just because you THINK something doesn’t mean it’s true. This weekend, if you think, “It’s okay to eat this because everyone else is /it’s just a small piece/it won’t matter/I’ll start again on Monday,” remind yourself that these are just sabotaging thoughts and not true reflections of reality.
If you go into the break room at work and see some unexpected treat, walk right out! Remind yourself that you’re not really missing out on anything because if you had never seen it, you would never have wanted it. Then remind yourself why it’s worth it to resist and all the good things that will come as a result.
Sabotaging Thought: It’s better to just not have any treats during the holiday season.
Response: I need to get away from all-or-nothing thinking and remember to look for the middle ground. Cutting out all treats never works because I eventually end up eating them, and then usually go overboard. While it may not be reasonable to have extra holiday treats every day, it’s important plan to have reasonable amounts all throughout the holiday season.
There is NOTHING magical about losing weight and/or maintaining your weight – no one perfect combination of foods that will enable immediate and permanent weight loss, no magic bullet pill or patch. Once dieters accept this and stop looking for a quick fix, it allows them to just do what they need to do – exercise and eat in a consistent and healthy way.
The holiday season is upon us! This year, think about all the ways in which you can experience the spirit and joy of the holidays that have nothing to do with eating. Remember, there are many ways to feed your soul without feeding your mouth.
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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