In dieting, like in many things in life, it’s rarely all-or-nothing. It’s not as if you either can eat as much as you want, whenever you want or you can’t eat any food you enjoy. There is a huge middle ground! You can definitely have some favorite foods, some of the time while also enjoying all the benefits of weight loss. Remember: it’s NOT all-or-nothing.
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.
Sabotaging Thought: I’ve made a mistake on my diet, that’s so terrible! I’ve really blown it for the day.
Response: I haven’t blown it for the day because I’m entitled to make mistakes. I’m human, it’s going to happen. What I’m NOT entitled to do is let one mistake be an excuse to continue making more. Get back on track right now!
You wouldn’t expect to instantly learn to play the piano or become a skilled tennis player in one day. Dieting is no different – no one masters it immediately. Start by making small changes, practice them, get better, then make more changes, practice them, and get better. Eventually you’ll become more and more successful at staying in control of your eating, but it never happens overnight!
We’ve said it before and we’ll say it again – you can’t change what has happened in the past, you can only change what happens today and in the future. No matter what happened with your eating over the weekend, today is a new day so make it a good eating day and start the week off feeling great!
Friday Weekend Warm-up: It’s never the absolutely perfect time to start dieting, so instead of waiting for the “right” time, or even waiting until Monday, start right now! Make this weekend a good eating weekend and prove to yourself that you never have to WAIT for the right time – you CREATE the right time.
Sometimes when we ask dieters what (sabotaging) thoughts led them to overeat, they say, “I wasn’t thinking anything, it just happened.” However, unlike digestion or the beating of your heart, eating is NOT automatic. Ultimately you are in charge of every bite of food you eat – which is good news! This means that you can learn to control your eating by really taking time to figure out what sabotaging thoughts you were having and coming up with strong responses to them.
Sabotaging Thought: The healthy food on my diet plan costs more than the food I really want to eat. I can’t justify spending the extra money.
Response: It’s worth it and I’m worth it! What a great way to spend money – toward a goal that I really, really want to achieve.
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.
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.
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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