We talked to someone who started his weight loss journey on January 1st, 2014 and today he has lost 58 pounds (and is feeling better than he ever imagined). Regardless of where your weight is today, a new year is ALWAYS a great time to start fresh. Commit to a healthy eating plan and by this time next year who knows where you’ll be and how great you’ll be feeling!
Sabotaging Thought: I can’t throw away this leftover holiday food, it would be a waste of food and money.
Response: If I eat food my body doesn’t need, it will be wasted in my body by turning to fat. Wasted in the trashcan or in my body, either way it’s wasted. Also, the money is already gone, eating the food won’t bring the money back, but what it may do is cause me to gain weight
You didn’t gain weight overnight and you won’t lose it overnight, either. Losing weight (if done in a measured and reasonable way) takes time but every pound you lose feels better than being that pound heavier. Losing weight takes time, but the time will pass anyway.
Less than one week left in December! Make this week the best eating week you possibly can and you’ll get to start the New Year feeling great, not feeling like you have something major to recover from.
To those who celebrate it, Merry Christmas! How do you want to feel when you go to bed tonight? Likely the answer is not “stuffed, sick, or mad at myself.” If your goal is to go to bed feeling great, then let that guide your eating today.
It’s perfectly reasonable to plan in advance to eat extra on certain days. Think now about whether or not you’d like to do that for tomorrow and make a plan. Planning in advance to eat extra is a win/win. It means we take in fewer calories overall than we would if we were eating off track, and we get to enjoy the food so much more because we don’t have to feel guilty about a single bite.
Sabotaging Thought: I’m too busy, I just don’t have time for healthy eating right now.
Response: Even if I don’t have time to do all the things I was doing before (shopping, meal prep, etc.) there are still ways I can make healthy eating work. Whether that means I rely on premade food, frozen food, or healthy options from restaurants, there are still so many ways to stay on track during this busy time.
If you want to lose weight, it’s likely you can’t eat every time you feel sad, stressed, anxious, etc. If you think, “Eating is the only thing that really helps,” remind yourself that while doing other things might not help as much as eating, they may still make you feel at least somewhat better and are therefore worth trying. Even if it’s true that you’re not going to do the thing that makes you feel 100% better (temporarily!), even feeling 30% better is better than nothing.
Have you fallen into the trap of getting off track and deciding you’ll wait until January to recover? DON’T WAIT!!! Get back on track RIGHT NOW and make all the days until January feel even better. Eating in an off track way may feel good in the moment, but feeling strong, confident, and in control of our eating feels good all the time. It’s hard but it’s so worth it.
If you have holiday parties this weekend, MAKE A PLAN!!! We’ve said it before and we’ll say it again, “winging it” rarely, if ever, works. It is just so much harder to make good spontaneous decisions than it is to make good decisions in advance. Save yourself a lot of trouble and effort by making decisions ahead of time.
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610