Think Thin Thursday Tip: Did you get off track with things like exercise, meditation, or meal planning during the busy holiday season? If so, TODAY IS THE DAY to restart!
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.
Wednesday Sabotage: Dieting stinks because the food is so boring.
Response: First, the food doesn’t have to be boring if I take the time to prepare healthy and delicious meals. Second, even if the food is more boring for a period of time, that’s okay! Food isn’t my only source of excitement; besides, all the benefits of losing weight will be INCREDIBLY exciting.
Tuesday Reality Check: January is a great time to institute a new exercise routine. Even if you’ve never been an “exerciser” before – it’s never too late to start.
Monday Motivation: Make a commitment this week to focus on the things you’re doing well, NOT the mistakes you may make. Doing so will help you feel better and more motivated daily, which will make it easier to keep moving forward. If you’ve never been someone who can focus on the positives, make 2020 the year that you start.
Friday Weekend Warm-up: It’s much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating.
Think Thin Thursday Tip: It’s important to remember that you need to make eating decisions based on what works for you, not what everyone around you is doing. Remind yourself that what everyone around you is eating is irrelevant, and that if you eat extra, you’ll gain weight regardless of whether others are overeating, too.
Wednesday Sabotage: Happy New Year’s Day! This week start the year off right. Instead of thinking about what you can’t have when you’re working on eating healthfully, focus on what you can – delicious and healthy food, a reasonable amount of treats, good health, better self-confidence, a stable wardrobe, a more peaceful relationship with food, great feelings, etc.
Tuesday Reality Check: If you’re making a goal to lose weight in 2020, GET ON THE SCALE! See where you’re starting from! Avoiding the scale makes it easier to avoid other healthy habits. Just remember, if you felt sick, took your temperature, and saw you had a fever, you would never think, “I can’t believe I let my temperature get this high! I’m such a weak person.” The number on the scale is the same – it’s just INFORMATION about whether what you’re doing is working. It says nothing about who you are as a person.
Friday Weekend Warm-up: If you think, “I just want to enjoy myself at holiday events this weekend and not have to think about it,” remind yourself, “there’s no such thing as not thinking about my eating! If I think about it before I go to the party (and when I’m there), I can plan to have a special treat and feel really good afterwards. If I don’t have a plan, I’ll be thinking about it a lot when the party is over (in a negative way), and I won’t be happy I didn’t control my eating. But either way I’ll think about it.”
Think Thin Thursday Tip: We want to remind you after a holiday that it’s okay to get rid of leftovers! If you have highly tempting food in your house, either make a plan for how much you’ll have, and/or make a plan to get it out of the house so that it doesn’t tempt you and tax your resistance muscle.
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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