Think Thin Thursday Tip: A great skill to work on is not taking seconds. If you portioned yourself a reasonable amount the first time, then eating seconds will be purely because your mouth wants more, not because your body needs more food. Work on eating your food slowly and mindfully and remind yourself that when you’re done, you’re done.
Tuesday Reality Check: If you’re tracking something (calories, points, carbs, etc.), it’s really important to track AS YOU EAT, not at the end of the day. If you wait, you’re telling yourself it’s okay not to do something that you know you should do, which exercises your giving-in muscle. Plus, if you wait, it’s likely you may end up forgetting something you ate and/or realize at the end of the day that you’re over calories/points/carbs because you didn’t know where you stood before dinner.
Monday Motivation: Initially, dieters often feel a sense of unfairness about what they’re not eating. However, along the way as they learn new skills and start to feel in control of their eating, they start to feel proud of what they don’t eat – not deprived. If you feel deprived, keep in mind that it’s HIGHLY likely this won’t always be the case. Stick with it!
Friday Weekend Warm-up: Dieters are over prone to grazing a lot on the weekend. It’s helpful to remember that you’re always better off if you sit down with a defined snack and eat it mindfully. Doing so is ultimately so much more satisfying (physically and psychologically) than grabbing little things here and there – and it also means you’ll probably take in fewer calories.
Think Thin Thursday Tip: It’s important to eliminate the words, “I’ve blown it for the day,” from your vocabulary. Telling yourself that just gives you an excuse to continue overeating. Instead of thinking, “I’ve blown it,” remind yourself that you made a MISTAKE, but you’ll recover right away and have a great rest of the day.
Wednesday Sabotage: I can’t believe I gave in to that craving. I can’t do this. I should just give up.
Response: Learning to lose weight and keep it off is a process and it takes time. I’m not going to learn it overnight, and I’m not going to be good at it overnight. Just because I gave in once, doesn’t negate all the other times I didn’t. I need to take an accurate picture of how things are really going and acknowledge that while I’m not perfect, I’m better than I was. As long as I keep working at it, I’ll keep moving forward.
Tuesday Reality Check: If you’re following a diet plan that has some “free” foods on it, remember that all food has calories and if you eat too much of it (even if it’s “free”), you won’t be able to lose weight.
Monday Motivation: Consistency is the only way to build your resistance muscle! When you’re on track some of the time but off track other times, you’ll just end up spinning your wheels and not really getting anywhere. This week, focus on goals you can be one-hundred percent consistent with and make progress toward strengthening your resistance muscle.
Friday Weekend Warm-up: What are you doing this weekend to enhance your weight loss or maintenance efforts? Here are some examples: exercising; catching up on sleep; planning for the week; food shopping; food prep; de-stressing in healthy ways; reading Response Cards, etc.
Think Thin Thursday Tip: Whenever dieters make an alcohol plan (like “maximum two beers”) and they end up not sticking to it, they almost never come back and say, “that was so worth it! The extra beer made my night!” Usually it’s just the opposite. They find out that the extra alcohol didn’t give them much more fun, but it did give them more calories both from the beer and the food they ended up eating after consuming a third beer. It’s not worth it!
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610