Just because food is free, doesn’t mean you should eat it (after all, it’s not calorie-free). Similarly, just because you've paid for it doesn’t necessarily mean you should eat the whole thing. If you eat extra food, even if it's free or you’ve paid for it, you’ll gain weight.
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 get off track, they sometimes forget how much better it feels to be in control of their eating and to be feeling good about themselves and their eating. If you’ve been off track, remind yourself how great getting back on track will feel and start right this moment!
Remember – no matter what your sabotaging thoughts try to convince you of (Eat a lot of extra dessert! You won't regret it! This one time doesn't matter! You’ll feel great if you go off track!), on track days FEEL SO MUCH BETTER. Have an on track weekend and GUARANTEED you won’t regret it come Monday morning.
Often much of the food dieters eat standing up doesn’t add to their sense of satisfaction – both physically and psychologically. Making the effort to eat everything sitting down may enable you to cut out hundreds of calories from your diet without even really noticing the difference.
If you have highly tempting food in your house, it’s helpful to have a plan for exactly when you’re going to eat it. That way, it’ll be easier to resist at any one moment because you’ll be able to say to yourself, “I’m not having it right now, but that’s okay because I know I’ll get to enjoy it tomorrow.”
Dieting is not all-or-nothing. It’s not as if your only two options are to eat absolutely no food you really want, or to eat every bite of food you want, every moment you want it. There is SO MUCH middle ground between those two things and successful dieting/healthy eating is about finding a balance that works for you.
If you want to lose weight and keep it off, it’s important to view weekends as a break from work, NOT a break from healthy eating. Remember – there are plenty of other ways to relax that don’t involve food (and won’t cause you to gain weight!).
When working on dieting and healthy eating, it’s imperative to have enough time and energy to devote to these things. This won’t magically happen (especially if your life is already busy) so you may have to take steps to ensure that it does, like saying “no” more often, scheduling in your diet and exercise activities, and putting your own needs first. You’re entitled to do all of these things!
Sabotaging Thought The scale was down so it’s okay to loosen up today, I can get away with it.
Response: I may be able to get away with eating extra for a short period of time, but guaranteed it will catch up with me at some point and undo my progress. Once I accept the fact that I can’t “get away with things” where dieting is concerned, it will be easier for me to just do what I need to do.
Every day you have a good eating day, you build momentum and make it easier to continue having good eating days. It is so much easier to stay on track then have to get back on track.
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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