Dieters get into “off-track mode” when they get off track, the scale has gone up, and they believe they are helpless in the face of their weight problem.
Jen realized that she was sacrificing around 16 hours of feeling good for a maximum of two minutes of enjoying a taste – not a trade she wanted to make!
Lori told me that two nights ago she had a big work dinner and she was still feeling proud of how well she stuck to her plan. It was at a Mediterranean restaurant, and like all her work dinners, it included a lot of food.
Usually when dieters are faced with eating something they want to eat, in that moment they’re thinking about how good it will taste and how deprived they’ll feel if they can’t have it, rather than looking at what will happen once the food is gone.
Think Thin Thursday Tip: If you’re not great at self-care, you’re likely going to be vulnerable to turning to food when you get stressed or upset because you won’t have other ways of calming down or soothing yourself. It’s important to build other means of comfort and stress-relief into your life so you have other things to turn to besides food.
Monday Motivation: It’s undeniably true that there are disadvantages to losing weight – not eating as much as you want whenever you want, having to watch portions, not eating or drinking the same things as other people may be. However, it’s important to compare those to the advantages of losing weight – better health, improved self-confidence, increased mobility, better quality of life (in so many ways), etc. This week, focus on the advantages, not the disadvantages.
For the last few weeks, my client, Jenna, has been working hard on overcoming emotional eating.
My client, Scott, has had a really hard two weeks. He’s been dealing with a lot of stress at work and his eating has definitely suffered. He’s struggled to track his calories (something he was fairly easily getting himself to do before) and was feeling too worn out to get himself to prepare healthy dinners at night, and consequently fell back into old habits of ordering takeout.
Liz realized that a lot of the time she wasn’t planning her extra calories in advance, which ultimately meant she didn’t have as strong a plan for weekends as she did for weekdays.
When Kate started working on the skill of eating slowly and mindfully, for the first time in a very long time she told me she realized that not all food tasted as good as it looked or tasted as good as she thought it would taste.
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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