When you're trying to diet and eat healthfully, it's important to remember that it's possible to successfully navigate ANY situation, regardless of the circumstances. While some situations are harder than others, nothing is impossible.
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.
Many dieters think, “I’ll wait to start doing new things until I’ve lost weight.” This is counterproductive because expanding your activities lifts your mood and gives you many non-food-related opportunities for pleasure and satisfaction. This weekend, don’t wait to try new things – start right away! You never know where it might take you.
While it’s often important to respond to your sabotaging thoughts so they don’t get the best of you, there are other times, like if you keep having the same thought over and over again, when it’s best to just ignore them. If, for example, every time you go to get coffee you think, “I really want one of those donuts,” it can be helpful to say, “That’s just a sabotaging thought. Pay no attention to it and move on.”
Sabotaging Thought: I’m going to eat whatever I feel like right now because I don’t want to think about dieting.
Response: Actually, the only thing I’ll be doing is POSTPONING when I’ll think about dieting because if I go off track now, guaranteed I’ll spend a lot of time thinking and feeling bad about it later. So either I think about it now, stay on track, and feel great, or I get off track, think about it later, and feel bad. Either way I’ll still be thinking about it.
If you think, “It’s okay to eat this because I’ve been good all day and turned down many temptations,” remind yourself that your body has no idea how many things you DIDN’T eat, it only knows what you do eat. Saying ‘no’ before doesn’t automatically mean you can say ‘yes’ right now.
When dieters get off track, they often truly forget how good it feels to be in control of their eating. Therefore, the thought of getting back on track usually feels much more daunting and burdensome than it really is – because once they’re there, they feel so great about it.
If you think, “I just don’t want the burden of thinking about dieting this weekend,” remind yourself: Eating right is a burden, but being overweight is a burden too (physically, psychologically, financially, etc.) EITHER WAY I’M BURDENED, but at least in one way I get to be thinner, healthier, and feel good about myself.
When you make a dieting mistake, it’s helpful to NOT use the word “cheat” because “cheating” can have very negative, sometimes moralistic undertones. If you make a mistake in dieting, it doesn’t make you a bad person, it makes you a NORMAL person.
Sabotaging Thought: When I’m stressed, I’m entitled to eat to calm down.
Response: Actually, when I’m stressed I’m entitled to calm down but I’m ALSO entitled to lose weight, be healthy, and feel good about myself so that calmness can’t come from food.
Your body processes every bite of food you eat in the same way whether or not it’s your birthday, it’s a holiday, you’re tired, you’re stressed, you’re celebrating, everyone around you is eating it, it’s free, no one is watching, you’re on vacation, you’re at a party, you’re bored, etc. etc. etc.
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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