In order to lose weight permanently, dieters can’t keep turning to food when they’re upset. Although initially difficult, dieters can learn to sooth themselves in many other ways and get to the point where, when they feel upset, they know they’re not going to eat because that would ultimately make them feel much worse. What do you do to soothe yourself when you’re upset?
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 wouldn’t expect to be able to run a marathon if you’ve never run a mile. Dieting is the same – don’t set yourself up for failure by trying to take too many big steps all at once. Start with a few small changes, work until you master them, and then institute more. After all, small steps eventually add up to really big ones.
Sabotaging Thought: It will be a waste of money if I go to a restaurant and don’t finish my meal.
Response: The money is spent whether I eat the food or not. I should focus on the experience of enjoying a night out and enjoying the company, not eating every bite on my plate. Besides, if I bring some home I’ll save money because I’ll have food for another meal.
When dieting feels hard, it’s important to remind yourself that it hasn’t always been this hard (it’s helpful to think about specific examples of when it felt easier and you were feeling great) and it won’t always be this hard. As long as you keep pushing through, dieting WILL get easier again.
We asked a maintainer what keeps her motivated, and she responded, “I feel good in my body every single day. Physically and mentally I’ve never felt better, and that is something I’m never willing to give up. So I do what I have to do, and it feel great.”
If you eat at restaurants and feel bad about asking for special requests, remind yourself, “People make special requests all the time and I’m entitled to do so, too. If I were on a very strict medical diet I wouldn’t even think twice about making requests. Eating differently to lose weight and be healthier is just as legitimate.”
When it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on!
Sabotaging Thought: It’s okay to eat this one thing standing up, it won’t really matter.
Response: Every bite matters because it’s not about the calories, it’s about the habit. Every single time I eat something standing up, I increase the chances I’ll eat standing up next time, too. Every single time I force myself to sit down, I make it more likely I’ll sit down the next time, AND it will be easier for me to do so
People make New Year’s Resolutions about things that are important to them. If you made the resolution to eat healthfully this year and are having trouble with it, remind yourself that this is STILL an important goal and worth working towards. The results make the hard work worth it, so don’t give up!
Many dieters have a tendency to focus on the one or two mistakes they made that day instead of recognizing the dozens of positive things they have done. We always remind dieters that two wrong things IN NO WAY negates 20 right things, so make sure you keep a realistic perspective of your day as a whole.
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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