Think Thin Thursday Tip: If you think, “There’s just so much junk food at work, I can’t resist it,” remind yourself that it’s worth it not to eat junk food at work. You don’t want to be plagued by cravings. You don’t want to gain weight, and you don’t want to feel guilty afterwards. If you see treats in the office that you want, tell yourself: “I CAN have them, just not right now. I’ll enjoy the treat so much more at home when I’ve planned to have it because I’ll eat it guilt free (and I won’t have to worry about overeating because I will only have one portion with me).”
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.
Wednesday Sabotage: I’m off track anyway. I’ll just worry about my eating once the new year hits.
Response: Don’t wait! Every day I stay off track is another day I ultimately don’t feel good about myself or my eating. It’s worth it to recover RIGHT NOW and start feeling good. When I do, then I’ll start the new year in a good place, instead of in a place where I need to make lots of changes.
Tuesday Reality Check: Remember – unfortunately, your body doesn’t know or care what you don’t eat. It only knows what you do. So just because you passed up treats four times doesn’t necessarily mean it’s okay to have the fifth.
Monday Motivation: While staying in control of your eating is harder during the holidays, the good news is that when you manage to do so, it feels extra great! The harder it is to stay on track, the more positive feelings you get as a result of doing so. Remind yourself that staying on track during a normal day feels good, but staying on track during a holiday feels AMAZING!
Think Thin Thursday Tip: Are you drinking enough water? This is important year-round. Consider setting a water goal for yourself, like refilling a big 20 oz cup three times a day. Start out the day with three rubber bands on your cup and every time you finish it, take one off.
Wednesday Sabotage: I don’t want to have to work on healthy eating during the holidays.
Response: It’s true that I don’t want to think about healthy eating, but I so much more don’t want to: not fit into my pants, not like the way I look, avoid being in pictures, feel out of control of my eating, etc.
While maintaining healthy eating this time of year is hard, it’s still much better than the alternative!
Tuesday Reality Check: Remember that you can’t take in extra calories at every holiday event and still maintain your weight. Remind yourself that there’s a huge difference between eating no treats you want and eating every treat you want, then work on finding the middle ground.
Monday Motivation: If you think, “I can’t believe how much I overate at the holiday parties this weekend. That was so bad,” remind yourself, “I can’t change what I ate in the past, only what I eat today and in the future. So instead of ruminating on past mistakes, I need to focus on making today a great day!”
Friday Weekend Warm-up: If you get off track at any point this weekend, IMMEDIATELY RECOVER! You’ll be so proud of your ability to get back on track, instead of mad at yourself for slipping up.
Think Thin Thursday Tip: Make sure you plan to have your favorite foods this holiday season, but decide in advance when and how much! That way, if you come in contact with a food you love, you won’t have the sabotaging thought, “I never get to have this so it’s okay,” because you’ll know exactly when you get to have 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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