When thinking about your weekend eating, it’s helpful to consider it as a whole. For example, if you know you are eating out three times, you can ask yourself, “Of those three times, when will I have bread/alcohol/dessert?” This way you’re less likely to feel deprived at any one meal because you’ll know you’re having it at the next one.
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 working on losing weight, it’s important to pay attention to (and give yourself credit for) progress you make outside of the number on the scale, such as being able to more easily follow a plan, stay in control at difficult events, stand firm in the face of cravings, or exercise for longer periods of time. All of these things also prove that your hard work is PAYING OFF!
Sabotaging Thought: It’s okay to eat this without counting it because I don’t know how many calories are in it.
Response: Even if I don’t know the calories, it still HAS calories, so of course it counts. Estimating the calories is so much better than not counting at all because at least I’m still being accountable for everything I eat.
As long as dieters use food as a reward, dieting can feel like punishment. Food is something to be enjoyed, but if dieters want to lose weight they have to find other ways to reward themselves so that maintaining healthy eating doesn’t feel as if they are being unkind to themselves.
In dieting (as in life) everybody makes mistakes. You’re entitled to make mistakes – but you’re not entitled to let the memory of those mistakes get in your way. Wipe your slate clean and get started right this moment!
Many dieters find it more difficult to stay in control of their eating on weekends and so it is especially important for them to remember exactly WHY it’s worth it to them to continue working hard. Dieting and healthy eating can be challenging, but its benefits are immeasurable.
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.
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!
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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