If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
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.
Dieters can eat a slice of cake in 5 bites or 20 bites. Either way it’s the same amount of food, but they get to enjoy 15 more bites when they eat slowly and in smaller pieces, which greatly increases their level of satisfaction.
Sabotaging Thought: I just don’t care.
Response: While it’s true that I don’t care right at this moment, I’m going to care A LOT a few minutes from now if I jeopardize my diet and weight loss. I can’t let this one moment of not caring influence how I act because I know I will care again, and when I do, I’ll be SO happy and proud I didn’t give in.
In life, everyone has to do things they don’t want to do, like turning work in on time, paying bills, and getting up early with their kids. People are able to do so because they don’t give themselves a choice about it. We teach dieters to not give themselves a choice where dieting is concerned, too.
When dieters go through a rough patch they may think, “This isn’t worth it.” We help dieters realize that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. Dieting is hard, but it’s worth it.
It's extremely helpful to have a basic plan for the weekend. Think ahead to the eating events you have scheduled (parties, weddings, dinners out, etc.) and decide IN ADVANCE which ones you might eat more at and which ones you won't.
If you make an eating mistake, continue to eat normally for the rest of the day. Telling yourself, "I won't eat anything else today," might trigger feelings of anxiety or panic when you get hungry, which could then cause you to eat much more than you would have normally.
Sabotaging Thought: Either I'm totally perfect on my diet or I'm not on it at all.
Response: Dieting is NOT all-or-nothing and treating it this way has NEVER helped me reach my goals. I have to stop allowing a mistake be an excuse for giving up because, like everyone else, I'm not perfect and am definitely going to slip up sometimes.
There is no magic bullet or magical combination of food that will enable dieters to achieve lasting weight loss. But because dieting is not magic, it means that anyone can succeed once they acquire and PRACTICE, PRACTICE essential skills.
Food tastes so much better when it is not served with a side of guilt or shame. Dieters often think they'll feel dissatisfied if they make healthy choices but usually they actually feel MUCH MORE dissatisfied when they end up feeling bad about eating unhealthy food.
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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