Dieters may have hundreds of sabotaging thoughts a day and they need to remember that they are THOUGHTS, not necessarily TRUTHS. The thought, "That food looks so good I really want to have some" probably is true, while the thought, "That food looks so good I can't resist" probably isn't.
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.
Sabotaging Thought: It's not fair that I can't eat what everyone else is eating so it's okay to eat off track some of the time.
Response: I can eat whatever I want, whenever I want OR I can be thinner. I can't have it both ways.
Some dieters say they'll start doing more things once they lose weight. We say DON'T WAIT! Start working on improving your life NOW because doing so will help you enrich your life and feel happier, which will bolster your weight-loss efforts.
Getting of track with dieting can be very discouraging, but it doesn't need to be. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you'll continue improving.
If you’re going to a party or event this weekend and think, “There’ll be so much good food there I won’t be able to resist remind yourself, “If I was a vegetarian and all the food had meat in it, I definitely WOULD resist, no question. I may not want to resist, but I know I can.”
Dieting is generally easy in the beginning because motivation is high but some point (whether it's in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as dieters keep at it, dieting will get easier again.
Sabotaging Thought: The internet has been down in our office all day so it's okay to eat this because I'm stressed.
Response: It's NOT okay to eat this just because I'm stressed. It wouldn't help solve the problem and would only wind up making me feel worse for going off my plan. Instead I need to get problem-solving oriented and call our cable company again right away.
Dieters can't have the expectation that will eat like everyone else around them because then they will feel deprived. Dieters need to redefine their definition of "normal" eating because they ARE eating in a completely normal way – for someone who is trying to lose weight and keep it off.
Dieting, like any other skill, gets easier the more you practice it. If you think, "this is so hard, there is no way I can keep it up forever," remind yourself that it WON'T be this hard forever so that's not an accurate concern. Even though it's hard now, in 2 months it will be easier and in 2 years it will be MUCH easier.
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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