On any given day, the number on the scale is EXACTLY what it should be, given what you ate the day before, how much energy you expended, various biological factors, etc. Even if you were perfect on your diet, the scale may not go down due to 100 different reasons.
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.
Sabotaging Thought: It’s not fair I can’t eat normally like everyone else.
Response: Actually, I AM eating normally for someone with my goals. And while it may not be fair I can’t eat in the same way as (some) other people, it would be so much more unfair if I couldn’t reach my goals.
Dieting and eating healthy can be hard – but that doesn’t mean you can’t do it. Likely you’ve accomplished other hard things in your life that you weren’t sure you’d be able to. Just because it can be hard doesn’t give you an excuse to not try.
No matter what you did or didn’t eat over the weekend, today is the start of a new week and a fresh chance to have a great eating week!
Are you tired of trying to get back on track every Monday morning after overdoing it on the weekend? This weekend, make a plan and use your skills and come Monday morning you will be so happy you did. Guaranteed you won’t regret even ONE MOMENT that you stayed on track.
It’s important to remember that dieters can gain weight if they eat too much food – even if it’s healthy food. Just because it’s healthy doesn’t mean you don’t have to watch portion sizes.
Sabotaging Thought: It’s okay to eat this because if I don’t, I’ll disappoint [my friend].
Response: If I eat off plan, I’ll disappoint MYSELF. Besides, my friend's disappointment will likely be momentary but the disappointment I’ll feel when I go off plan, shake my confidence, and possibly gain weight will last for so much longer.
If dieters want to lose weight and keep it off, they can’t continue eating for emotional reasons. This does NOT mean that they aren’t entitled to feel better, it just means that they aren’t entitled to EAT to feel better.
A dieter recently said to us, “For the first time I was able to go shopping and fit into everything I tried on and I actually LIKED what a saw in the mirror. It was the best feeling ever.” It’s important to remember just WHY you’re working on healthy eating and all of the amazing advantages that you get in doing so.
If you think, “ It’s not fair I can’t be spontaneous with my eating on weekends,” remind yourself, “ I can still be spontaneous in many other non-food ways. Besides, all the benefits of weight loss feel so much BETTER, and for so much LONGER, than any one spontaneous decision to eat.” “Like” our status today if you’re making the commitment to stay on track this weekend!
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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