If you think, “I don’t have time for diet and exercise,” remind yourself that you DO make time for the things in life that are most important to you. If the advantages of losing weight and being healthy are of great importance to you, then make dieting and exercise top priorities and you will find the time NO MATTER WHAT.
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.
You can’t undo any eating from the past, you can only control what you do eat in the future so there’s no point in berating yourself for past mistakes. Instead, focus on what you can do to make TODAY’s eating a success and you will feel so glad that you did.
If you were driving on the highway and missed your exit, would you say, “Forget it” and keep driving? No! You’d get off at the very next exit and turn around. If you make a mistake this weekend, immediately turn yourself around and get right back on track.
You don’t have to give in to a craving to make it go away. Cravings go away when you either decide definitely to give in to it, or when you decide definitely NOT to give in to it.
Sabotaging Thought: It’s okay to have this extra food, it’s not that much compared to what I could be eating.
Response: My body doesn’t know or care how much I’m NOT eating, it only knows how much I AM eating. If I take in more calories than I had planned, I’ll gain weight
Losing or maintaining weight over the holidays can be difficult, but it is by no means impossible. If you tell yourself, “I just can’t possibly lose weight at this time,” you’re giving yourself an excuse to not even try.
Most thin people do NOT eat whatever they want, whenever they want. When dieting feels unfair, remind yourself that likely most people around you are also restricting their eating to some degree. If you’re working on dieting, you’re in very good company.
Remember, your body does not know or care that it’s a weekend; it processes calories the same regardless of the day of the week. If your goal is to lose weight and keep it off, then weekends are a break from work, NOT a break from healthy eating.
Holiday treats hanging around your office? It can be helpful to make the decision to not have any while at work, but bring home a portion of whatever looks best to you. That way you won’t have to struggle about whether or not to have some each time you see the treats, and you’ll still be able to enjoy a portion later and not have to worry about eating more than you planned.
Sabotaging Thought: I’m really stressed out, I need to eat!
Response: I may WANT to eat, but I don’t NEED to. There are many people who feel stressed without turning to food and if I had been in a stressful situation where food wasn’t available, I’d deal with it without eating, too.
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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