Monday Motivation: This time of year we always start reminding you that the holidays are right around the corner (in fact, Halloween is almost here!). Check in with yourself: How are you doing with practicing your skills? If some have gotten loose, NOW is the time to tighten up. Make sure you go into the holiday season with a really strong resistance muscle.
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.
Friday Weekend Warm-up: Halloween is on Thursday, but maybe you shouldn’t buy Halloween candy this weekend! It may be too early, and having it around the house all weekend may make it hard to resist. If you’ve ever gotten off track with early Halloween candy before, commit to buying it on Wednesday night or sometime on Thursday; there will still be plenty left in stores.
Think Thin Thursday Tip: If healthy eating feels really painful to you, you may be giving food a bigger role than it deserves. Food is a pleasure in life, but it’s not the only one. Try building other sources of pleasure and excitement in your life, and in doing so, you’ll rely less on food to be “fun” and healthy eating will be easier.
Wednesday Sabotage: I just don’t have time to exercise right now.
Response: I may not have an hour a day to exercise, but there’s a huge range between doing 60 minutes and 0 minutes of exercise. Even if I only have 5 minutes, 5 is better than nothing! At least it will reactivate my exercise habit and chances are I’ll be able to work up from there.
Tuesday Reality Check: You don’t cure emotional eating by removing all comfort foods. You do it by learning to comfort yourself without food.
Monday Motivation: One of the most important aspects of healthy eating and weight loss is improved quality of life. Our dieters find that once they gain control of their eating they feel SO MUCH BETTER both mentally and physically, in ways they hadn’t even conceived of when they initially started out.
Friday Weekend Warm-up: If you’re eating out at restaurants, decide in advance what you’re going to have and then don’t even look at the menu when you get to the restaurant! Remind yourself, “I’ve already decided what to order so I don’t even need to look at the menu or consider what else I might want. The decision has been made, and sticking to this decision will make me feel so much better. It’s worth it.”
Think Thin Thursday Tip: Staying on track, while it can feel very difficult in the moment, is actually a stress-reducer overall because it gives you something to feel really proud about and makes you feel in control.
Wednesday Sabotage: I have to eat when I feel negative things.
Response: Negative emotions are uncomfortable but not dangerous. I don’t have to “fix” them. I’ve had lots of times when I’ve felt very upset but I haven’t eaten. I’ve never exploded or lost control. The worst thing that will happen if I don’t eat is that my distress will peak and then the intensity of my emotions will go down.
Tuesday Reality Check: If you make a dieting mistake and start to catastrophize, ask yourself, “What would I say to my best friend if she told me about a mistake she made?” Chances are you’d be more compassionate to a friend than you would be to yourself. In dieting, you’ll make many, many mistakes. It’s important to be compassionate to yourself so that you’re able to learn from them and move on.
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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