Over the weekend, it can be helpful to have a few specific goals in mind that you’re committed to following through on, like having dessert just once a day, limiting snacks, and eating everything sitting down, slowly, and mindfully. This way, you’ll know exactly what it is you’re focusing on and have a much better chance of feeling great about the weekend as a whole.
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 dieters say, “Dieting was so hard this week,” we always question them further and often find out that, in actuality, it was really hard a few times during the week but these experiences were coloring their perception of the week as a whole. In dieting, it’s important to maintain an accurate sense of reality so that you don’t psych yourself out by thinking it’s always harder than it is.
Sabotaging Thought: I just ate something I wasn’t supposed to. I’ve really blown it! I might as well keep eating whatever I want and get back on track tomorrow.
Response: If I was washing my nice china and accidently broke a plate, I wouldn’t go to my china cabinet and smash all the rest of it. Dieting is the same – it makes NO SENSE to compound one mistake with more!
If you want to lose weight and keep it off, you have to be committed to the process. Dieters who undermine their commitment by saying things to themselves like, “Maybe I don’t really need/want to lose weight,” or “Maybe I don’t actually have to do these things,” will have a much, much harder time getting themselves to just do what they need to do.
Every time you go to bed after having a good eating day, you will feel great. And every morning you wake up after having had a good eating day the day before, you will feel great. This week, make a commitment to yourself to FEEL GREAT by committing to having a good eating week!
If you eat out this weekend, it’s important to remember that you don’t always have control over what is being served, but you always can control how much you actually eat.
Whenever you have a significant dieting experience, like getting through a holiday without losing control, it’s so helpful to take a few moments and write down what you did and how you got yourself to do it. Believe it or not, by the time the next holiday rolls around you may have forgotten!
Sabotaging Thought: It’s not fair that I can’t eat like everyone else on the 4th of July.
Response: My body doesn’t know or care that it’s a holiday. It also doesn’t know or care what everyone around me is eating, it only knows what I eat. But it’s not all or nothing! If I stay in control, I can still enjoy some food AND enjoy all the benefits of losing weight.
If you think, “It’s not fair that I have to work so hard at dieting,” remind yourself, “Yes, it is unfair that some people have to work at losing weight and some don’t. But I have to remember that everyone has unfairnesses in their lives and this happens to be one of mine, but at least there’s something I can do about it!”
It’s a new month and the perfect time to commit to working on a healthy eating plan. Instead of saying, “I’ll start tomorrow/next week/next month,” start RIGHT NOW and if you do, imagine how much better you’ll be feeling by the end of the month!
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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