Not getting enough sleep makes everything seem harder, including (or maybe especially) sticking to healthy eating. This weekend, catch up on your sleep! You’ll have more mental and physical energy to do what you need to do.
If you’re working through the Beck Diet Solution book(s), it’s CRITICALLY important to go at your own pace and take the time to master each skill before you move on to the next one. In our work with clients, we usually spend a minimum of one week on each skill, not just one day, so never be afraid to move slowly and at your own pace.
Sabotaging Thought: It’s okay to give in and have this one cookie.
Response: One cookie won’t satisfy me, and if I have it, the ONLY thing it will do is cause me to have an even stronger craving for a second cookie. If I have one, I’ll want two. If I have two, I’ll want three. Don’t get started!
Staying on track when your life gets stressful is hard but by no means impossible. And, staying in control of your eating during stressful times will help you feel better and more in control in general. It has a positive spillover effect!
Important reminder – you can’t change what has happened in the past, only what you do today and in the future. No matter how you feel about your eating from the weekend, TODAY is an opportunity for a fresh start so focus on what you can do to make it a great eating day.
Just because your time may be unstructured over the weekend doesn’t mean your eating has to be. If you want to feel in control and have a good weekend –have an eating plan!
If you think, “I can’t believe I haven’t exercised in so long, it’s too demoralizing to start now,” remind yourself, “It doesn’t matter why or when I stopped. What matters is NOW. It doesn’t matter if the last time I exercised was a day ago or a year ago, what matters is whether or not I do it today, and in the days going forward.”
Sabotaging Thought: It’s okay to give in to this craving. One time won’t matter.
Response: EVERY time matters because every time has an impact on the next time, and the time after that. Every time I give in, I make it more likely I’ll keep giving in. Every time I resist, I make it more likely (and easier) to resist the next time. So this time absolutely, 100% DOES matter!
If you think, “This craving is so uncomfortable, I’m just going to give in so I don’t feel it anymore,” remind yourself that while overcoming a craving is uncomfortable in the moment, giving in is uncomfortable for SO MUCH LONGER when you feel badly and guilty about it long after.
We asked one maintainer to tell us the biggest advantage she has achieved as a result of losing weight and she said, “The greatest advantage is being able to more effectively deal with everything in my life. I have more energy, both mental and physical, and I just feel like I’m able to live BETTER on a daily basis!”
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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