When dining with other people, dieters are much more likely to get distracted by conversation and end up eating a lot more. We advise them to immediately portion off how much they are going to have because that way, even if they eat it while distracted, they won’t wind up consuming more than they had planned.
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 you impulsively eat standing up, you’re telling yourself that it doesn’t really matter and that there won’t be any consequences. But there will be because EVERY bite of food you eat has calories. Even if you’re only eating vegetables standing up today, tomorrow it might be chocolate.
Sabotaging Thought: Dieting is too hard, it’s just not worth it.
Response: Yes, dieting is hard SOME of the time, but not all the time. Looking back, it’s not hard every single minute of every single day. Besides, it IS worth it because my goals are MUCH MORE important to me than never working hard at it. Giving up isn't worth it!
If you think, “I don’t want to accept the things I have to do for dieting” remind yourself, “I have a choice: I can struggle with what I have to do and feel bad, or I can accept that this is the way it is. It doesn’t mean I have to like it but continuing to fight against acceptance will do NOTHING but make it harder for me to reach my tremendously important goals.”
We asked a long time maintainer what keeps him motivated and he said, “I don’t wait for motivation, I just do it because I owe it to my daughter, my wife, and MYSELF.” Losing weight and being healthier positively impacts you AND everyone else around you. Do it for them, but most importantly, do it for yourself.
Tomorrow marks the beginning of a new month. Don’t wait until the New Year to start making resolutions. Make them NOW and think about how much better you’ll feel, physically and psychologically, come January!
Drinking water throughout the day is good for you in so many ways. We buy reusable cups with big plastic straws attached, which makes drinking water so much easier. They also come in different designs so get one you like and bottoms up!
Sabotaging Thought: My life is so busy, I just don’t have the time to diet correctly.
Response: I don’t have time because I’m not making time. If I had to get dialysis every morning I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning so I have to make it a top priority it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.
Being healthy and maintaining weight loss is a combination of a healthy diet AND exercise. Since 5 minutes of exercise a day is better than 0 minutes, there is no excuse for not finding at least a few minutes each day to get moving.
So often we hear from dieters, “I felt so good when I stayed in control,” and “I felt really bad when I ate way too much.” When dieters finally learn to gain control over their thinking and eating, dieting feels GREAT, not terrible.
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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