January 8, 2013 – Tuesday Reality Check

Sometimes when dieters go through a stressful eating situation (like the holidays or a demanding work situation), they do extraordinarily well because they are extra vigilant, knowing it’s 100% necessary. When the stressful time passes, they relax and can stray off track because their guard has gone down. Remember, successful weight loss and maintenance isn’t only a matter of how well you do during hard times, it’s also about every day in between.

January 7, 2013 – Monday Motivation

Dieting and losing weight can be very hard, no doubt about that. BUT, it’s important to keep in mind all of the overwhelmingly positive things that will come as a result. It’s hard but it’s undoubtedly worth it. Important things are worth working for!

January 4, 2013 – Friday Weekend Warm-up

If you think, “I’m discouraged by the weight I gained this holiday season,” remind yourself that this weekend is a GREAT time to get back on track and recommit yourself to healthy eating. It doesn’t matter what you did or didn’t eat over the past few weeks. What matters now is what you eat today and every day going forward.

January 3, 2013 – Think Thin Thursday Tip

Remember, in terms of your eating, you only have to answer to yourself. Don’t let comments or predicted reactions from others influence how you eat. You’re working on healthy eating because it’s an important goal for YOU. You don’t need to explain or answer to anybody else about this!

The Year In Review

Over the past year on the Beck Diet Solution Blog, we’ve written about many topics dealing with everything related to dieting/healthy eating, losing weight, and keeping weight off.  In case you missed any of them, or if you’re dealing with some issue in particular and want a quick reference of articles to read on that topic, we’ve broken down some of the posts we’ve written from the past year into separate categories.

In Session with Deborah: Do Cravings Really Go Away?
Ask the Diet Program Coordinator: Sugar Cravings
A Peek Inside a Diet Session: Cravings

Getting Back on Track
In Session with Deborah: Green Days
Ask the Diet Program Coordinator: Getting Back on Track Today
Ask the Diet Program Coordinator: Getting Back on Track

Dealing with treats
Ask the Diet Program Coordinator: Office Treats
In Session with Deborah: I Deserve a Treat
In Session with Deborah: Tempting Treats

Response Cards
In Session with Deborah: Reviewing Response Cards
How to Write Response Cards

Getting through Hard Times
5 Strategies to Get Through Hard Times
Ask the Diet Program Coordinator

Eating Out
In Session with Deborah: The French Fry Plan
In Session with Deborah: The Hangover Effect

In Session with Deborah: Regaining Focus
Ask the Diet Program Coordinator: Staying Motivated

Making a plan
Components of a Thanksgiving Plan
In Session with Deborah: Making a Food Plan
In Session with Deborah: Birthday Plan

Going on Vacation
In Session with Deborah: Vacation Goals
A Peek Inside a Diet Session: Going on Vacation

If you have any questions or topics you’d like to see covered on our blog, please email us: dietprogram@beckinstitute.org.  Stay tuned for more in 2013!

January 2, 2013 – Wednesday Sabotage

Sabotaging Thought: I’m going to eat [this food] because I just don’t care.

Response: While it’s true I may not care right now, I am DEFINITELY going to care later on when I’m feeling guilty about my eating, when I’ve sabotaged myself, and when I step on the scale. I can’t let this one moment of not caring get in the way of reaching my goals. It’s not worth it!

January 1, 2013 – Tuesday Reality Check

Happy New Year’s! Do you have goals or resolutions for the year ahead? If so, remember that it’s important to break big goals down into smaller, more manageable ones. If your goal is to eat more healthfully, perhaps your first step can be something like, “add vegetables to every lunch and dinner,” or “have fruit for at least one snack instead of something else."