Think Thin Thursday Tip: It’s critically important to be tuned in to your thoughts, so you can learn what your common sabotaging thoughts are and come up with responses to them. The next time you eat something unplanned or that you know you probably shouldn’t, ask yourself, “What was just going through my head? What did I say to myself? ‘I know I shouldn’t eat this but it’s okay because….?’”
Wednesday Sabotage: I just want to eat without consequence.
Response: Oh, well! I don’t like that I can’t eat without consequences but I can’t change that fact (not if I want to lose weight and keep it off). I need to stop struggling against it, accept that this is the way it is, and move on.
Tuesday Reality Check: Are you exercising this week? Remember, you don’t have to go fast. You just have to GO.
Monday Motivation: Dieting is generally easy in the beginning because motivation is high, but at some point (whether in three weeks or three months) it gets harder. This is completely NORMAL, and it happens to everyone. As long as you keep at it, dieting will get easier again. But, if you’re still riding the new year, new you high – keep the streak going! Make that motivation last as long as possible.
“I really regret eating healthy today,” said NO ONE EVER! This weekend, focus on healthy eating. You won’t regret it!
Think Thin Thursday Tip: 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.
Wednesday Sabotage: If I can’t stay on track now, how will I ever be able to do it in the future?
Response: Being off track is NOT an indication that I can’t do it (now or in the future), it’s simply a sign that I need more practice. Like any skill, the more I practice, the better I’ll get. This is no different!
Tuesday Reality Check: It’s not about having time, it’s about making time. You CAN find time to prepare healthy food, meal plan, exercise, etc., if you make it a top priority. Maybe you don’t have time to exercise 60 minutes a day or meal prep 2 hours on the weekend, but ANYTHING is better than nothing.
Monday Motivation: 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!
Friday Weekend Warm-up: If you think, “I’ve never been able to keep weight off before so why should I even try this year?” remind yourself, “If I never try, there is a 0% chance I will reach my goals. I’ve tried so many times in the past because it’s so important to me!” Don’t give up on an important goal. Figure out what you can do differently this time so that you’ll have different results. Pick one thing and start working on it right away – this weekend!
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