Old habits are hard to break and easy to slip back into. This is why in dieting every single time DOES matter because every single time you’re either reinforcing the old, adverse habit or the new, helpful habit. Don’t be fooled – this time matters!
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.
No matter how the weekend went, Monday is always an opportunity for a fresh start. Starting RIGHT NOW, give yourself credit for every positive thing you do towards meeting your weight loss goals. It will help you feel better, raise your confidence, and give you motivation to keep going.
This weekend, if you eat out and stay in control, give yourself a lot of credit. If you then get home and think, “I was so good, now I deserve to treat myself,” remind yourself that doing so will undo all your hard work and cause you to feel guilty and badly – which is the exact OPPOSITE of a treat.
Whenever dieters make an alcohol plan (like “maximum two beers”) and they end up not sticking to it, they almost never come back and say “that was so worth it! The extra beer made my night!” Usually it’s just the opposite. The find out that the extra alcohol didn’t give them much more fun, but it did give them much more calories both from the beer and the food they ended up eating after consuming a third beer. It’s not worth it!
Sabotage: It’s too hard to get back on track.
Response: Getting back on track is hard but it’s doable. I’ve done it before and I can do it again. Getting back on track is hard but that’s only temporary. Once I’m on track, things will feel much easier again.
There is a fine line between losing and maintaining. It’s not that many extra calories in a day or week someone takes in that stops her from being able to lose. This week – make sure you’re on the RIGHT side of that line by being consistent each and every day.
Important Reminder: Unfortunately, even if you’re 100% “perfect” on your diet, it’s not a guarantee that the scale will go down on any given day or week (but, if you overeat, it’s a guarantee that the scale will eventually go up). While you can’t rely on the scale going down as a reliable reward for your hard work, what you can rely on is the great feeling you get from being in control! Being on track feels SO MUCH BETTER than being off track.
If you come in contact with free food this weekend and think, “It’s okay to have some because it’s free,” remind yourself that just because it’s free in terms of cost doesn’t mean it’s free in terms of calories! Your body doesn’t know or care how much money you spent on something, it processes all calories the same.
It’s important to eliminate the words, “I’ve blown it for the day,” from your vocabulary. Telling yourself that just gives you an excuse to continue overeating. Instead of thinking, “I’ve blown it,” remind yourself that you made a MISTAKE, but you’ll recover right away and have a great rest of the day.
Sabotage: I just want to eat without consequence.
Response: Oh, well! I don’t like that I can’t eat without consequences but I can’t change that fact (not if I want to lose weight and keep it off). I need to stop struggling against it, accept that this is the way it is, 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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