If you think, “I’m really stressed out, I need to eat,” remind yourself that WANT and NEED are two different things. If you were stressed and in a situation where no food was available, you’d get through it. This proves that you may want to eat when stressed, but you don’t ever need to.
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.
Sabotage: I’ll never get good enough at my dieting skills so I might as well give up.
Response: I’m better at them now than I was two months ago, and two months from now I’ll be better than I am today. As long as I keep working, I will keep getting better!
There is a difference between what your mind finds significant and what your body finds significant. Although your mind may find it significant that everyone around you is eating something (so it’s feels okay to eat extra, too), or that it’s a special occasion, or that you’re feeling upset, your body doesn’t know or care and processes all calories the same.
Make a commitment this week to focus on the things you’re doing well, NOT the mistakes you may make. Doing so will help you feel better and more motivated on a daily basis – which will make it easier to keep moving forward.
It is so much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating.
If you make a dieting mistake and start to catastrophize, ask yourself, “What would I say to my best friend if she told me about a mistake she made?” Chances are you’d be more compassionate to a friend than you would be to yourself. In dieting, you’ll make many, many mistakes. It’s important to be compassionate to yourself so that you’re able to learn from them and move on.
Sabotage: I’m going to eat this because I really want some comfort food right now.
Response: It may be comfort now, but it won’t be comfort later when I’m feeling badly and guilty about it. Instead of overindulging, I need to go find something healthy and satisfying that will make me feel good now AND later.
If you’ve made a resolution to lose weight, remember that learning to diet is like learning to play the piano. You start out with easier skills/pieces, practice them, get better and better at them, and then move on to harder ones. If you were learning to play the piano, you would never think that hitting a wrong note was an indication that you couldn’t do it or that you should give up, you would simply accept it as part of the learning process. Dieting is no different!
You will likely have lots of opportunities to strengthen your resistance muscle (and simultaneously weaken your giving-in muscle) this weekend. If you think, “It’s okay to give in because just this one time won’t matter,” remind yourself that EVERY time matters because every time you’re strengthening one of those two muscles.
Did you get off track with things like exercise or daily motivation during the busy holiday season? If so, TODAY IS THE DAY to restart!
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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