When dieters go through a rough patch they may think, “This isn’t worth it.” We help dieters realize that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. Dieting is hard, but it’s worth it.
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.
It's extremely helpful to have a basic plan for the weekend. Think ahead to the eating events you have scheduled (parties, weddings, dinners out, etc.) and decide IN ADVANCE which ones you might eat more at and which ones you won't.
If you make an eating mistake, continue to eat normally for the rest of the day. Telling yourself, "I won't eat anything else today," might trigger feelings of anxiety or panic when you get hungry, which could then cause you to eat much more than you would have normally.
Sabotaging Thought: Either I'm totally perfect on my diet or I'm not on it at all.
Response: Dieting is NOT all-or-nothing and treating it this way has NEVER helped me reach my goals. I have to stop allowing a mistake be an excuse for giving up because, like everyone else, I'm not perfect and am definitely going to slip up sometimes.
There is no magic bullet or magical combination of food that will enable dieters to achieve lasting weight loss. But because dieting is not magic, it means that anyone can succeed once they acquire and PRACTICE, PRACTICE essential skills.
Food tastes so much better when it is not served with a side of guilt or shame. Dieters often think they'll feel dissatisfied if they make healthy choices but usually they actually feel MUCH MORE dissatisfied when they end up feeling bad about eating unhealthy food.
Weekends, with their numerous opportunities for treats, can be difficult. Having a rule for yourself like, “No dessert until after dinner can help you limit your intake because it makes it makes it easier to turn down treats offered during the day, knowing you can have one later.
When dieters tell us "I had a really hard week," we ask them, "was it hard for every single hour of every single day?" The answer is always "no." Don't let the memory of several harder times influence your perception of the week as a whole.
Sabotaging Thought: It's okay to eat this food because everyone else is eating it.
Response: My body doesn't know or care what anyone else is eating. It ONLY cares about the calories I consume MYSELF.
Initially dieters often think they can get away with not practicing some of the dieting skills. The truth is that yes, for a while you probably can get away with this but if your goal is PERMANENT weight loss then at some point (whether it's 2 months or 2 years from now) it WILL catch up with you.
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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Bala Cynwyd, PA 19004-1610