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.
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.
This week I had a session with my client, Lauren. Lauren told me that while she had a good week, one day she ended up going way over her allotted calories.
Jen hadn’t had ice cream in close to a year because dairy just doesn’t work for her– it causes her stomach aches, inflammation, and swelling in her feet. Jen said that when she got sick, she just wanted to eat the food that was most comforting to her, and that was ice cream.
My client, Jen, recently gave up all sugar and desserts for a month leading up to her birthday because she wanted to prove to herself that she could do it. She knew that she wouldn’t give them up forever, but she wanted a bit of a reset. I worked with Jen to create a clear dessert plan, a helpful Response Card, and a compelling activity to help her achieve her goals.
Especially during stressful times, unexpected food is an inevitable obstacle. These guidelines will provide structure and advice for making smart eating decisions for any unexpected food in your house.
When I saw that what we were doing just wasn’t working, I knew we had to try a different strategy. As usual, I asked Katie to describe some of the situations from the past week in which she went off track. She told me that she ate a roll at dinner when she didn’t plan to and she had unplanned desserts in the evening.
It’s not always reasonable in every situation to lose weight, or even to maintain weight. If the scale goes up, it doesn’t mean you didn’t do well; it just means it wasn’t reasonable not to gain a little.
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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