Yesterday you said you’d to it tomorrow, so TODAY IS THE DAY! What are you committing to today that will move you forward on your health and weight loss goals?
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.
If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
It’s important to make sure that you don’t have an all-or-nothing mentality about sweets and desserts. If you say to yourself, “Since I have trouble controlling myself around desserts/sweets, I’m just not going to have any,” remind yourself that likely this has led you to overeat sweets in the past (because when you do come in contact with them, you’re likely to overeat, not knowing when you’ll allow yourself to have them again). Make a reasonable plan for when, what, and how much you’re going to have.
Sabotage: My life is so busy, I just don’t have the time to diet correctly.
Response: I don’t have time because I’m not making time. If I had to get dialysis every morning I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning so I have to make it a top priority it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.
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 you keep at it, it will get easier again.
So often we hear from dieters, “I felt so good when I stayed in control,” and “I felt really bad when I ate way too much.” When dieters finally learn to gain control over their thinking and eating, dieting feels GREAT, not terrible.
This weekend, if you think, “Life is too short so I’m just going to eat this even though I know I shouldn’t,” remind yourself, “Actually, life is too short to be spent overweight, unhappy, and unhealthy. If I want to feel great and really live my life the way I want to, then I need to do what I can to maintain a healthy weight.”
If you find yourself trying to rationalize eating something, “It’s okay because I’ll just have a little; I won’t eat anything later; I had a small lunch, etc.” consider using that as a cue to NOT eat. Remind yourself, “Once the situation has passed, I won’t be sorry I didn’t eat it.”
Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
There’s a difference between physical satisfaction and psychological satisfaction. If you’ve eaten a reasonable portion of food and you want more, remind yourself that while you may be experiencing a lack of psychological satisfaction, physically you’ve had enough so it’s time to stop eating.
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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