If you eat at restaurants and feel bad about asking for special requests, remind yourself, “People make special requests all the time and I’m entitled to do so, too. If I were on a very strict medical diet I wouldn’t even think twice about making requests. Eating differently to lose weight and be healthier is just as legitimate.”
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.
When it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on!
Sabotaging Thought: It’s okay to eat this one thing standing up, it won’t really matter.
Response: Every bite matters because it’s not about the calories, it’s about the habit. Every single time I eat something standing up, I increase the chances I’ll eat standing up next time, too. Every single time I force myself to sit down, I make it more likely I’ll sit down the next time, AND it will be easier for me to do so
People make New Year’s Resolutions about things that are important to them. If you made the resolution to eat healthfully this year and are having trouble with it, remind yourself that this is STILL an important goal and worth working towards. The results make the hard work worth it, so don’t give up!
Many dieters have a tendency to focus on the one or two mistakes they made that day instead of recognizing the dozens of positive things they have done. We always remind dieters that two wrong things IN NO WAY negates 20 right things, so make sure you keep a realistic perspective of your day as a whole.
If you make an eating mistake and have the sabotaging thought, “I’ve blown it for the weekend, I’ll start again on Monday,” remind yourself that the calories NEVER stop adding up, and the more you eat the more you will gain. Getting yourself back in control right away will stop you from gaining weight AND help you feel good about your eating for the rest of the weekend.
When dieters have the thought, “I’m too busy to eat healthfully and exercise,” we remind them that these things are ESSENTIAL for their health, and if they’re not in good health then they won’t be well-equipped to do anything else in their lives.
Sabotaging Thought: I don’t want to diet because then I’ll be burdened with thinking about food and diet all the time.
Response: I’m already burdened by constantly feeling bad about my weight and wanting to do something about it. Either way I’m burdened but at least in the in the first case I get to be thinner, healthier, and feel better about myself.
When people feel anxious about starting to diet, they may tell themselves that they’ll start tomorrow. This makes them feel less anxious because it means they have a plan – but far too often they never put that plan in place. Instead, make it your plan to start RIGHT NOW and guarantee that it will happen.
Is losing weight/getting healthy one of your New Year’s Resolutions? The sooner you start working on it the sooner you will achieve it, so start taking small steps TODAY towards that goal and all the small steps will begin to add up to big ones.
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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