No matter what your sabotaging thoughts try to tell you, you will feel better and so proud and happy Monday morning if you stay in control and don’t go overboard this weekend. Remember, thoughts like, “I’ll feel better if I indulge,” or, “it’s okay to eat extra because it’s the weekend,” are just there to SABOTAGE you. Don’t listen!
Don’t put more on your plate than you intend to eat. If you think, “I’ll put three kinds of cookies on my plate but only try a bite of each,” you’ll be making the situation unnecessarily difficult and causing yourself a lot of potential struggle when you try to stick to just a bite each. If you don’t want to eat it, don’t put it on your plate!
Sabotaging Thought: I need to cut out certain foods [carbs/dairy/sweets, etc.] from my diet in order to lose weight.
Response: When has cutting out certain foods EVER helped me to lose weight and keep it off? While doing so many enable faster weight loss, it doesn’t enable permanent weight loss. If I lose weight eating or exercising in a way I can’t maintain, I’ll just gain it back so there’s no point.
If you think, “I have to give in to this craving. My body wants what it wants and if I don’t give in, it will just come back,” remind yourself that your body does want what it wants, but ultimately your mind can overcome it. The more you practice resisting cravings and prove to yourself you don't give in, the easier it becomes to keep doing so. So even if the craving comes back, each time you'll be in a better and better position to withstand it.
This Memorial Day weekend, if you’re at events and think, “It’s not fair I can’t eat normally like everyone else,” remind yourself that you are eating 100% normally for someone (of your age and gender) with your weight loss/weight maintenance goals.
Each small eating decision counts. It’s a combination of all those little things that enables weight loss, not only because they eventually add up, but because forgetting about them strengthens bad habits and makes it easy to continually make more and more unhealthy eating decisions.
Sabotaging Thought: I don’t want to practice my diet skills right now. I just don’t feel like it.
Response: I don’t always want to practice my dieting skills but I ALWAYS want to be thinner/healthier/happier, so I have to do them anyway.
You can’t eat every time you feel stressed, upset, or sad AND lose weight and keep it off. But, there are other things you can do to make yourself feel better. They may not initially be as effective as eating, but they won’t come with any negative consequences. What are some of the things you do to help you calm down without turning to food?
Friday Weekend Warm-up: If you think, “Having to work on healthy eating will ruin my weekend,” remind yourself that since being in control makes you feel great and being out of control makes you feel badly and guilty, working on healthy eating will make your weekend BETTER, not worse. (And remember – our definition of ‘healthy eating’ includes treats.)
If you think, “It’s too hard to think about practicing my diet skills forever,” remind yourself that some of them you won’t have to do forever, and others will start to be become more and more automatic.
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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