Were you busy having fun this weekend and forgot to take to meal plan/prep for the week? If so, take five minutes RIGHT NOW and figure out what you’re going to eat today, and how you’re going to find the time to plan for the rest of the week.
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.
Today is holiday for many people in US. If you have the day off work – enjoy it! But don’t make the mistake of thinking that enjoying the day means you have to get off track. If you stay on track and control your food, you get to go to bed at night feeling GREAT about the day.
If you’re going to a barbeque or a party this weekend, consider adopting this guideline: Only eat it if it’s on your plate. Grabbing handfuls here and there from big bowls makes it extremely difficult to keep track of how much you’re eating. If you’re deliberate about putting everything on a plate and then (sitting down to) have it, you’ll be much more accountable and aware of everything you eat. It helps!
Just because you feel a sensation in your body, it doesn’t mean you’re hungry! It could be stress, boredom, tiredness, thirst, a craving, or more. It can be helpful to ask yourself, “Where am I feeling it?” If it’s in your stomach, that may be hunger. If it’s anywhere else in your body, that’s likely not.
Sabotage: I can’t believe I gave in to that craving. I can’t do this. I should just give up.
Response: Learning to lose weight and keep it off is a process and it takes time. I’m not going to learn it overnight, and I’m not going to be good at it overnight. Just because I gave in once, doesn’t negate all the other times I didn’t. I need to take an accurate picture of how things are really going and acknowledge that while I’m not perfect, I’m better than I was. As long as I keep working at it, I’ll keep moving forward.
If you think, “I’ll start my diet tomorrow,” remember that putting it off to tomorrow strengthens that resistance muscle because you’re allowing yourself not to do what you know you need to. Starting RIGHT THIS MOMENT strengthens your resistance muscle and increases the chances that tomorrow you’ll be able to keep it going!
Remember that staying on track and having a fun time are not mutually exclusive. In fact, they often go hand in hand! When dieters are off track and eating whatever/whenever they often don’t feel great. Either they’re feeling bad about it even as they’re eating, or they know in the back of their minds they’re going to feel bad when they face the consequences. Feeling good about the choices you’re making (and fueling your body with good food) feels great and leads to a VERY fun time.
Is your eating environment a nice place to be? If you routinely eat a table that is cluttered with other things, it can cause a more stressful eating experience (and take away from being able to eat slowly and mindfully). This weekend, make sure you have a peaceful place to eat!
Whenever you’re to stay on track during a challenging food situation (you’re at a party and are able to stick to one dessert), it’s so important to ask yourself, “How did I do it? What did I say to myself to help me stay on track?” If it was effective once, it’s helpful to remember because likely it will be effective again.
Sabotage: I don’t want to track what I’m eating because I know I’m going to be over.
Response: My body doesn’t care whether or not I track what I’m eating. It’s keeping accurate accounting even if I’m not. Not tracking it just means I’m not holding myself accountable. If I track it, at least I’ll know what I’m doing and be in a better position to stay on track next time.
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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