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.
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.
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.
Eating half of your (presumably much too big) meal at a restaurant and bringing the other half home is a win/win/win situation: you get to enjoy the meal twice, you pay only once for two meals, AND you get to continue working on healthy eating and healthy habits!
Sabotaging Thought: Since I didn't lose weight this week, I must be doing something wrong. This isn't working.
Response: Even if I was perfect on my diet, it’s not a guarantee that the scale will go down on any given week. It’s 100% normal for the scale to stay the same or even go up some weeks. I need to keep doing what I’m doing, and the scale WILL go down again.
Even without getting to weight you were at in college or the weight of your thinnest friend, you can still be happy with you are and experience major benefits of weight loss (improved self-confidence, better health, fewer aches and pains, a stable wardrobe, etc.). Remember – it’s so much more than just the number on the scale.
It’s important to start working on enriching your life NOW, even if you’re not yet where you want to be in terms of weight loss. The more pleasurable things you have going on, the less and less you’ll turn to food to fulfill that role.
Staying in control of your eating during the weekend is just as important as during the work week. Getting off track every weekend is a recipe for frustration – it will cause you to lose and then gain the same few pounds over and over again. It’s worth it to stay in control if it means seeing real progress!
Eating every bite of food sitting down can be a relatively painless way of eliminating many calories from your diet because you probably don’t even notice much of what you eat standing up and it likely doesn’t factor into your overall level of satiety.
Sabotaging Thought: Healthy eating/losing weight should already be easy for me so I don’t deserve credit for it.
Response: No, this shouldn’t already be easy. If it were easy, nobody would be overweight. It were easy, no one who ever lose weight on a diet would gain it back. I need to give myself credit EVERY step of the way, and in doing so, I'll build my confidence and then dieting will become easier.
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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