Think Thin Thursday Tip: The next time you know you have a really stressful situation coming up (like a doctor’s visit for yourself or a loved one), ask yourself: how will I get through this without eating? Make a plan in advance for the ways you will deal with stress and anxiety so you don’t end up turning to 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.
Wednesday Sabotage: Since it’s almost the holidays, I can’t possibly work on healthy eating at this time.
Response: That’s just a sabotaging thought. While it may be more difficult at this time of year with all of the extra treats around, I’m ultimately in charge of every bite of food I eat so the holidays don’t have to derail my healthy efforts.
Tuesday Reality Check: If you think, “I can’t get rid of all the leftover Halloween candy; that’s not fair to my kids,” ask yourself, “Do my kids really need to be eating all of this, anyway?” There is a big middle ground between letting them have no candy and letting them have way too much. Maybe they’ll be willing to keep some and can feel good about donating the rest.
Monday Motivation: Consistency is the only way to build your resistance muscle! When you’re on track some of the time but off track other times, you’ll just end up spinning your wheels and not really getting anywhere. This week, focus on goals you can be 100% consistent with (even if that means backing on some things you think you “should” be doing but just can’t get yourself to do right now) and make progress towards strengthening your resistance muscle.
Friday Weekend Warm-up: If you think, “I just don’t want the burden of thinking about dieting this weekend,” remind yourself: Eating right is a burden, but being overweight is a burden too (physically, psychologically, financially, etc.) EITHER WAY I’M BURDENED, but at least in one way I get to be thinner, healthier, and feel good about myself.
Think Thin Thursday Tip: Happy Halloween! Remember that with a reasonable plan you can enjoy some Halloween candy and still enjoy feeling on track, feeling in control, and not feeling sick from over-indulging. If you haven’t already done so, make a plan right now.
Wednesday Sabotage: Dieting shouldn’t be this hard. Response: Dieting is supposed to get hard from time to time. It gets harder for everyone. Remember how hard it used to be? It’s easier today than it was a year ago, and it will be a lot easier a year from today as long as I keep practicing my skills and don’t give up.
Tuesday Reality Check: It’s always a good strategy to NOT BUY the Halloween candy that you like best. Just because it’s your favorite, doesn’t mean it’s everybody else’s. It’s usually just not worth it to have the most tempting food (in large quantities) hanging around the house. Don’t do that to yourself!
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.
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.
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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