If you think, “I’ve been on a diet for 20 years. I’m just not the type of person who can lose weight,” remind yourself, “I’m different now because I’m learning critical skills I didn’t know before. I CAN lose weight, and I will keep losing weight AND keep it off because I will continue to use my skills.”
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.
If you want to lose or maintain your weight loss, you can’t use weekends as an excuse to overeat because you will continually undo all your hard work from the workweek. Make a commitment to staying on track this weekend!
If you are at an event with no healthy food options, some healthy options are 1) Bring your own food to eat; 2) Either eat before or after, not at the event; 3) Eat what is provided but eat less than you normally would to account for the extra calories.
Sabotaging Thought: Since it’s almost the holidays, I can’t possibly lose weight at this time.
Response: That’s just a sabotaging thought. While it may be more difficult at this time of year with all of the extra treats around, I’m ultimately in charge of every bite of food I eat so the holidays don’t have to derail me.
Now that Halloween is over, consider throwing away or donating leftover candy and treats. If you think, “But that would be a waste of money,” remind yourself, “The money is already gone. Eating all of these treats and gaining weight will not bring it back.”
Happy Halloween! Remember: I can eat all the Halloween candy I want OR I can be thinner, healthier, more confident, etc. I can’t have it both ways. Take a look at your goals and make a decision for how you will handle the influx of treats at this time.
Is it worth it to jeopardize your weight loss and confidence level to overeat this weekend, especially since you’ll likely regret it later? You can enjoy Halloween AND all the benefits of losing weight by maintaining control of your eating. GUARANTEED you will be so glad you did.
Halloween is just around the corner. We advise our dieters to wait until the last minute to buy candy so they don’t have to put forth the effort to resist it every day unnecessarily and also to buy candy that they don’t particularly like. Anything you can do to reduce the struggle is worth it!
Sabotaging Thought: I don’t have time to do all my dieting tasks.
Response: It doesn’t take that much time to actually do everything. What does take time is how long I spend struggling beforehand over whether or not I’m going to do it. I need to make the decision to definitively do these things and the time I spend will be reduced significantly.
Often when dieters have strong ideas like, “I can’t disappoint others,” or “my needs must always come last,” these are traps of their own making. Since dieters are the ones forcing these mandates on themselves, they also then have the power to change their thinking and free themselves.
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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