If you’re having trouble getting yourself to stop eating something because it tastes really good, remind yourself that stopping comes with some huge benefits – you get to feel in control and on track, you don’t take in too many calories, you enable yourself to lose weight, you don’t ruin the ruin the enjoyment of the eating experience by overeating, etc. Stopping isn’t a negative!
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 think, “Weekends should be about fun, not about dieting,” remind yourself that eating healthfully and having fun are not mutually exclusive. Just because you may not eat everything you want doesn’t mean you can’t enjoy what you do eat (and every other non-eating activity you do). Besides, being on track feel so much better than feeling out of control.
All-or-nothing simply doesn’t work. When dieters are all-or-nothing about being on a diet, believing they are either totally perfect on their diet, or totally off of it, it makes it much more likely that one mistake will spiral into more. When dieters are all-or-nothing about food, believing that there are some foods they should cut out entirely when they’re dieting, it makes it much more likely that once they start eating a “bad” food, they won’t be able to stop, because they’ll have the thought, “I don’t know when I’ll allow myself to eat this food again, so I better eat as much of it as I can right now.”
Sabotage: It’s okay to eat extra because it’s a rare treat and I never get to have it.
Response: Just because I don’t come in contact with this food often, doesn’t mean I couldn’t seek it out; there is almost no food that I couldn’t buy or make 365 days a year. I don’t need to overdo it now because I can ALWAYS get it again. Besides, if I overeat, it will ruin the pleasure of having it because I’ll feel guilty.
It’s a new month, so it may be time to set some new goals. By the end of May would you like to have lost weight, gained weight, or stayed the same? The number you see reflected on the scale at the end of the month is ultimately up to you, so make a commitment to yourself NOW!
If you feel daunted by how long it will take to lose the weight you want to, remember that the time will pass anyway! A year from now you’ll be a year older regardless, but do you want to be a year older and stuck at a heavier weight, or a year older and feeling SO MUCH BETTER? Either way, though, the time will pass.
If your goal is to lose weight, then your eating on weekends is just as important as during the week. It simply doesn’t work to be careful all week and then overindulge on weekends. Doing so will likely mean you’ll maintain your weight, but it won’t enable you to lose. Like our status today if you’re committing to making this a great eating weekend!
Often when dieters are stressed and need a break, they eat because eating feels legitimate and sitting down with a magazine for ten minutes does not feel like a legitimate use of their time. But it is! Taking time to de-stress in healthier ways is a great use of your time because it’s helping you reach critical goals.
Sabotage: I’m exhausted but I’m at work so I can’t sleep. I’ll eat to give me energy.
Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?
A common thinking error that people make is mindreading – assuming they know what someone will think. Believing that you can’t turn down food someone is offering you because they will be terribly disappointed is mindreading. Maybe they will be disappointed or maybe they won’t be, but you don’t actually know unless you have evidence.
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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