If you were walking down a flight of stairs and stumbled down a few, would you then say “Well, I’ve blown it” and throw yourself down the rest? No! You would get back up and resume walking. If you stumbled this weekend, immediately pick yourself back up and start eating healthy again.
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.
Obvious but important reminder – your body has no idea that it’s the weekend. If you take in too many calories on weekends you WILL gain weight or stop yourself from losing weight. However, if you stay in control during the weekend, you WILL feel great about it and not regret it Monday morning.
It can be very hard to remember every bite of food we eat each day and so writing down all your eating can be so useful in really knowing how much you’re eating and really being accountable for every bite you eat. If you know you have to write it down, it may help you consider whether or not you really want to eat it.
Sabotaging Thought: I’m too stressed to diet right now.
Response: It’s true I’m under a lot of stress, but there are times when sticking to my plan has made life easier because I don’t have to think about or struggle over food. If I maintain control over my eating, likely I will feel more in control of my life in general.
Your body counts every single bite of food you eat, whether or not you eat it standing up, very quickly, on your birthday, if it’s only a small piece, by yourself, in the middle of the night, when everyone around you is eating, when it’s free, if it will go to waste, because you’re sad or stressed, if you’re celebrating, etc.
Since there’s probably never a “good” time to start dieting, why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!
It’s helpful to go into the weekend EXPECTING that dieting may be more difficult and preparing ahead of time. No one would go into battle without armor, so it’s important to fortify yourself and put on your weekend armor so you’re not caught unawares if it feels harder.
If you’re feeling upset or stressed – even if it’s time to eat, don’t eat! It’s important to prove to yourself that you can calm down without eating and besides, if you’re worked up you won’t really be able to enjoy the food anyway.
Sabotaging Thought: It’s sad that I can’t eat everything I want.
Response: Actually, it’s WONDERFUL that I can stick with my plan and lose weight! The sad thing would be to stay overweight and feel bad about myself.
If you want to lose weight and keep it off, you can’t turn to food every time you’re upset. Not only will that not solve the problem, you will end up with two problems: the original one and now feeling bad about your eating. When you’re upset, you DO deserve to be comforted but you DON’T deserve to feel bad about your eating.
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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