Often 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 enable you to enrich your life and feel happier, which will bolster your weight-loss efforts. What are you going to try this week?
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 think, “I’ll wait until Monday to start my diet,” remind yourself that waiting until Monday has NEVER gotten you where you want to be. Instead, break that bad habit and get started RIGHT NOW! By Monday morning you’ll be so glad to already have experienced a few days of healthy eating and feeling better.
At the end of the day, most people forget some (or all) of the food they ate standing up because food eaten standing up just doesn’t seem to register in the mind or body the same way as food eaten while deliberately sitting down. Working on eating every bite sitting down (and slowly and mindfully) is a comfortable way of cutting many calories from your diet because, at the end of the day, you likely won’t miss that food or feel any less satisfied.
Sabotage: Dieting is so hard! Why am I doing this?
Response: Good question! Why AM I doing this? It’s important for me to keep in mind at all times exactly why I’m working on losing weight and what I hope to get out of it. Reading a list, every day, of all these reasons will help me remember that dieting is hard, but the advantages make it worth it.
The more preplanning you do (which means the fewer decisions you’ll have to make on the fly), the easier and better your day will be. It is so much easier to make good decisions ahead of time, rather than have to struggle to use willpower in the moment to make healthy choices.
Good reminder: Achieving a really big goal (like losing and maintaining weight) is really a matter of achieving many smaller goals along the way. This week, commit to a smaller goal, like eating everything sitting down or deciding in advance when and how many treats you’ll have. Eventually the small goals lead up to big ones!
This weekend, remember, when you say “no” to eating something, you’re also saying “yes” to even better things: losing weight, better health, increased self-confidence, feeling proud of yourself, and more. Focus on what you’re saying YES to!
Eating half of your (presumably much too big) meal at a restaurant and bringing the other half home is a win/win/win situation: you get to enjoy the meal twice, you pay only once for two meals, AND you get to continue working on healthy eating and healthy habits!
Sabotage: I need to eat to make this craving go away.
Response: I NEVER need to eat to make a craving go away. Cravings are like itches – the more I focus on them, the worse they get. The moment I start to get distracted is the moment the craving starts to go away.
Because humans can go days without eating (barring any medical issues!), at any given time you never actually NEED to eat something. At that moment you may really WANT to eat, but that’s not the same as needing to eat.
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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