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.
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: 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.
When dieters say, “I just can’t stick to a diet, I have no discipline,” we remind them that they actually DO have a lot of discipline because they are able to get up with their kids, get to work on time, pay bills, etc. While they may lack consistent dieting discipline, they are clearly capable of great feats of discipline in other areas, so this is not a valid reason to not try.
Over and over again we hear from dieters how gaining control of their eating has positively impacted their lives in so many ways beyond weight loss and how, as they go, they discover so many new advantages that they hadn’t foreseen at the beginning
Don’t wait until New Year’s to start working on healthy eating resolutions. Start THIS MINUTE and come January 1st you will be in a much happier and healthier state to begin the new year. “Like” our status today if you’re making a commitment to start New Year’s resolutions a month early!
Remember, dieting is not all-or-nothing. You are not either 100% perfect on your diet or totally off of it. You are entitled to make mistakes but you are NOT entitled to use those mistakes as an excuse to throw in the towel.
Sabotaging Thought: I feel discouraged because my rate of weight loss is slow.
Response: When has losing weight quickly EVER led to me keeping it off? If I keep wishing I would lose faster, it will just make me feel disappointed, instead of proud of the weight I have lost. Besides, it doesn’t matter if it takes 2 months or 2 years to lose the weight because it’s not coming back.
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.
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.
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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