This weekend, work on saying NO to food pushers! Remember – it’s not their job to stop pushing food on you. They’re food pushers, that’s what they do. It is, however, your job to start saying no. Put the burden of change on yourself, not on them.
How long do your cravings usually last? It can be helpful to time them and see that they only usually last 3 minutes, or 5 minutes, or 10 minutes. Then, when you have a craving, remind yourself, “I’m only x minutes away from success!”
Sabotaging Thought: Dieting is too hard, it’s not worth it.
Response: Dieting IS but it also IS worth it. Telling myself "it’s not worth it" is just an excuse to give up and I have to pay no attention to that thought. The advantages of losing weight and the positive impact it will have on every area of my life makes it unquestionably worth it. Being overweight is NOT worth it.
You wouldn’t expect to run a marathon if you’ve never run a mile. Commit to a few small changes this week, work just on those, and once you master them, add in more. Remember, small changes eventually add up to really big ones.
This week, focus on things you have in your life, not the things you don’t. Working on gratitude will elevate your mood and make it easier to do what you need to do. You’ve got so many blessings, it’s time to start recognizing them!
It is so exhausting getting off track every weekend and having to recover Monday morning. This weekend, commit to not doing that to yourself! No matter how hard it feels in the moment, staying on track throughout the weekend and having a great Sunday night and a great Monday morning will be SO WORTH IT!
Sabotaging Thought: I should be able to eat whatever I want when I'm on vacation.
Response: If my goal is to gain lots of weight while on vacation, then that's absolutely what I can do. If, however, my goal is to lose weight, or at least maintain my weight, then vacations can be a break from work and from daily life, but not from healthy eating.
Which do you want more – the food you'll crave for 5 minutes or the body/health you've craved for your whole life?
Since there’s probably never a “good” time to start dieting, why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!
Three things (that aren’t food-related) that make a huge difference in terms of weight loss and health are sleep, exercise, and drinking enough water. How are you doing with the non-food aspects of weight loss?
The Beck Institute Weight Management 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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