It’s important to know that when you’re dieting, you won’t lose weight every day, or even every week. However, as long as the number keeps moving down over time, it means you’re doing what you need to be doing.
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’re dieting, you are giving up eating some food, some of the time, and you’re probably forcing yourself to do things you don’t want to do (like stop eating). However, it’s important to remember that in doing so you get SO MUCH in return. There’s no denying it can be hard work, but the payoff is enormous.
The weekend is a great time to fit in exercise. Remember – 5 minutes is ALWAYS better than 0 minutes. Likely the hardest part is just getting started and once you’re done you definitely won’t regret it.
It doesn’t work to tell yourself, “I’ll get through this hard time and then I’ll start dieting” because hard/stressful times never stop happening. Instead, you can learn to maintain control over your eating during hard times, which will undoubtedly help you feel more in control in general.
Sabotaging Thought: I don’t want to weigh myself because I’ll feel terrible if the number goes up.
Response: I’ll only feel terrible if I let my sabotaging thoughts convince me that I’m bad or weak for gaining weight. At worse, gaining weight means I may have made mistakes that I can correct during this coming week.
If you’re following the Beck Diet Solution program, it simply doesn’t work to only do the skills you feel like doing. If you had an infection and your doctor prescribed you 10 days of medication, you won’t take 5 and expect it to work. Dieting is the same!
Focus on what you can do today. If you think, “I can’t keep this up for a month, a year, or longer” remind yourself, “Forget the long term. I know I can continue to do what I need to do today. If it’s hard tomorrow I’ll deal with it then.” Besides – a year from now you’ll have a year’s worth of more practice under your belt.
If you eat at restaurants this weekend, likely the portions of food will be too big so you’ll have to bring some home or leave some on your plate. Remember – extra food will be wasted in the trash can or in your body. Either way, it’s wasted.
Eating everything sitting down is helpful because it allows dieters to cut out the calories from bites they would mindlessly pop in their mouths while standing up and it usually hardly registers that they’re eating less.
Sabotaging Thought: I was so good at dinner that I deserve to treat myself when I get home tonight.
Response: My body doesn’t know or care about all of the food I resisted eating, it only knows what food I did eat. If I eat more food than my body needs, I will gain weight.
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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