All dieters and maintainers go through periods when dieting feels more difficult. The good news: this is completely normal and happens to EVERYONE. Keep doing what you’re doing and dieting WILL get easier again.
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 make an eating mistake this weekend, don’t wait to get back on track – get back on track that exact MINUTE. You’ll be glad you did ten minutes later, and you’ll be SO glad you did Monday morning when you can start the week off feeling good.
Many dieters have a strong fear of hunger and think that if they get hungry, it will get worse and worse until something bad happens. Doctors permitting, we have dieters skip lunch one day so they can see that hunger actually comes and goes and, compared to the worst pain they’ve ever felt, hunger pangs only rate as mildly uncomfortable.
Sabotaging Thought: Now that I’ve lost weight I can stop being so careful.
Response: While I may be able to loosen up a little, I have to remember that I lost weight because of the different ways I am now doing things. The moment I return to my old habits is the moment I start to gain weight back.
It is a biological impossibility for your weight to go down every day. Daily fluctuations are NORMAL and even if you’ve been perfect on your diet the number on the scale will go up on some days.
EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation.
If you think, “Weekends should be about fun, not about dieting,” remind yourself, “Eating healthfully and having fun are not mutually exclusive. Just because I may not eat EVERYTHING I want doesn’t mean I can’t enjoy what I do eat. And besides, staying in control of my eating ALWAYS feels so much better than being out of control.”
Once dieters stop giving in to cravings, cravings lose power over them because dieters know with absolute certainty they can withstand them and when they do, cravings go away.
Sabotaging Thought: I don’t want to get on the scale because I think I’ve gained weight.
Response: This is when it’s MOST important to get on the scale so I hold myself accountable. I need to find out if I have gained weight so I can figure out what mistakes I’ve made and correct them. I’m NOT a bad person for making mistakes, but it would be bad if I let the fear of them ruin my chance for success.
Dieters can be excellent at fooling themselves: If I eat standing up, it doesn’t count; if it’s just this one time, it won’t matter; since I’ve already eaten too much it’s okay to keep eating. When dieters are able to accept reality and recognize that such thoughts are sabotaging and false, they are able to overcome them and move forward.
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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