Food tastes so much better when it is not served with a side of guilt or shame. Dieters often think they'll feel dissatisfied if they make healthy choices but usually they actually feel MUCH MORE dissatisfied when they end up feeling bad about eating unhealthy food.
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.
Weekends, with their numerous opportunities for treats, can be difficult. Having a rule for yourself like, “No dessert until after dinner can help you limit your intake because it makes it makes it easier to turn down treats offered during the day, knowing you can have one later.
When dieters tell us "I had a really hard week," we ask them, "was it hard for every single hour of every single day?" The answer is always "no." Don't let the memory of several harder times influence your perception of the week as a whole.
Sabotaging Thought: It's okay to eat this food because everyone else is eating it.
Response: My body doesn't know or care what anyone else is eating. It ONLY cares about the calories I consume MYSELF.
Initially dieters often think they can get away with not practicing some of the dieting skills. The truth is that yes, for a while you probably can get away with this but if your goal is PERMANENT weight loss then at some point (whether it's 2 months or 2 years from now) it WILL catch up with you.
Today is a day off from work, NOT a day off from practicing good eating behaviors. Labor Day, along with 20 other holidays, happens every year so it's not a reasonable excuse to overeat. Stay in control and guaranteed Tuesday morning you'll be so happy you did.
It’s a new month, so it may be time to set some new goals. By the end of September 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!
Everyone makes mistakes. Beating yourself up after a dieting mistake will do NOTHING but erode your confidence and make it harder to get back on track. Instead, recognize that you made a mistake, figure out why it happened, and how you can prevent the same thing in the future. Then move on!
Sabotaging Thought: It's okay to eat this extra food because I'll make up for it later.
Response: When has "making up for it later" EVER really worked? I need to learn how to consistently eat about the same amount of food so I'm not constantly tempted to eat more. Once I do this, the struggle will go down and dieting will get easier.
It’s important for dieters to think about the difference between things that are impossible and things that are very difficult. Just because it’s hard doesn’t mean you can’t do it!
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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