A very common sabotaging thought is, “Just this one time won’t matter,” but regardless of the situation, every time DOES matter. Every SINGLE time you withstand a craving, resist emotional eating, and say no to unplanned food, you increase the chances you will the next time. Each time you give in, you increase the chances you will give in the next time, too.
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.
Sometimes when dieters have been eating off track, they actually forget how GREAT it feels to be in control of their eating. We remind them of the multitude of positive experiences and feelings they have had as a result of maintaining control and this helps them to immediately get back on track.
How did everyone fare yesterday? If you stayed in control – GREAT! Give yourself lots and lots of credit and keep doing what you’re doing. If you got off track – move on! Make the commitment to getting back on track THIS MINUTE and give yourself lots of credit for doing so.
Happy Thanksgiving! Remember, today is ultimately a day for giving thanks for the blessings in your life. What food you do or don't eat will not take away from that.
Sabotaging Thought: Since it’s Thanksgiving, it’s okay to eat whatever I want. Everybody else will be doing that, too.
Response: My body doesn’t know or care what day of the year it is, it processes calories the same NO MATTER WHAT. My body also doesn’t know or care what anybody else around me is eating, it only cares about what food I eat MYSELF.
The time and energy for dieting and exercise will NEVER just magically appear, and especially not during the busy holiday season. This means that dieters may need to be more deliberate in figuring out how and when they will make the time and energy, but absolutely, 100%, it’s worth it!
When our dieters lack motivation, we have them pull out their Advantages List and really think about how important each item is to them and how their lives will be improved when they achieve them. This helps dieters remember why it’s worth it to them to push through this MOMENTARY lack of motivation and not let it stand in the way of reaching their goals.
With the holidays right around the corner, it might be time to start brushing up on some of your skills. Have you been eating everything sitting down, slowly, and mindfully? Reading your Advantages List? Responding to sabotaging thinking? Giving yourself credit? Making time and energy for dieting? If not, make a commitment to work on your basic skills this weekend to help get you in the right mindset.
Thanksgiving is only a week away! If you think, “I’ll feel really deprived if I don’t get to eat everything on the table,” remind yourself, “If I keep telling myself that I’m going to feel deprived, I definitely will. Instead of concentrating on the things I’m not eating, I need to focus on enjoying what I am eating and spending time with my loved ones.”
Sabotaging Though: I’ll never be able to get to the weight I was when I was younger. I should stay where I am, it’s good enough.
Response: If I’m at a healthy weight then maybe I SHOULD stay where I am and work on acceptance. If I’m not at a healthy weight then it’s NOT good enough because my health is suffering. Yes, it’s true I may never return to my younger weight but that doesn’t mean I can’t still be healthy, feel good about myself, and achieve everything on my Advantages List. Having unreasonable expectations gives me an excuse to not even try, when I can still improve my life so much by working hard and losing 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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