Sometimes, when eating something they really like, dieters get into what we call the “Last Meal Mentality,” where they think they need to eat as much of it as they can right then. It’s important to remember that it’s not your last meal, and if it’s something you like, you can ALWAYS have it again.
Sabotaging Thought: I want to have an off track day so I can eat all the foods I can’t while dieting.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. And, when I plan it and eat it on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
We often hear the sabotaging thought, “I’ve lost weight this week so I can afford to loosen up.” It’s important to remember that you lost weight because of all the things you’ve been doing, and the moment you stop doing them is the moment the scale goes back up.
If, after you lose weight, you think, “I’d like to lose a little more but I don’t think I can eat less or exercise more,” ask yourself: would my life really be so different if I were a few pounds lighter? Yes, I’d like it, but it’s likely I’d have to work so hard to stay there that I wouldn’t be able to enjoy it anyway. In the scheme of things, your life probably won’t be drastically improved if you lose a few more pounds, so instead of thinking about where you’d like to be, think about how much better your life is where you are now.
If you feel frustrated by the food pushers in your life, remember that you can’t control anyone else’s actions, you can only control your reactions. So it’s not their job to stop offering, it’s YOUR job to start saying no. This weekend, if someone tries to push food on you, practice saying no (over and over again if necessary!).
If you think, “I can’t say no when [my friend] offers me food because I’ll disappoint her,” remind yourself, “If I give in, I’ll disappoint MYSELF! Besides – how disappointed will my friend really be? Will she think about it the rest of the day/week/month? Versus how disappointed will I be if I give in? Chances are it’s a whole lot more.”
Sabotaging Thought: I can’t believe I cheated on my diet, that’s so terrible.
Response: I didn’t cheat, I just made a mistake. If I cheated on my taxes or on a test – that would be bad. Making a mistake on my diet doesn’t say anything about my moral character; it only says I’m HUMAN. Mistakes aren’t terrible and they won’t impact my overall day or week as long as I recover right away.
Sometimes in dieting (and in life), you just have to say, “Oh, well.” To us, this means: I don’t like this situation, but there’s nothing I can do to change it (not if I want to achieve my goal) so I just have to accept it, stop fighting against it, and move on.
Any one weigh-in on the scale doesn’t tell you anything because the number is influenced by dozens of different factors. And for some, the scale won’t go down for a period of time and then suddenly drop. It’s important to not get discouraged if the scale doesn’t immediately move. Remember – if you stay on track, the scale will go down again.
Remember – ANY exercise is better than no exercise. If you’ve been off your exercise plan, it’s important to stop putting it off and start moving. One you get started, you’ll be so glad you did. “Like” our status today if you’re committing to some type of physical activity 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.
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