Remember, your body doesn’t know or care what anyone else is eating; it only knows what you eat. So this weekend, work on eating 100% entirely what works for you, and not letting your food choices be influenced by what others around you are eating.
One pound at a time. You didn’t gain weight overnight and you won’t lose it overnight, either. Even if it feels like you have a long way to go, as long as you keep working at it you’ll get there. Every pound you lose will feel better than being that pound heavier. One pound at a time!
Sabotaging Thought: I’ll start eating healthy tomorrow.
Response: Today is yesterday’s tomorrow so start RIGHT NOW!
If you think, “I don’t want to accept the things I have to do for dieting” remind yourself, “I have a choice: I can struggle with what I have to do and feel bad, or I can accept that this is the way it is. It doesn’t mean I have to like it but continuing to fight against acceptance will do NOTHING but make it harder for me to reach my tremendously important goals.”
“At first they’ll ask WHY you’re doing it. Later they’ll ask HOW you did it.”
“The road to success is dotted with many tempting parking places.” ~Unknown.
This weekend, work on staying on the road!
“Whenever you do a thing, act as if all the world were watching.” ~Thomas Jefferson.
If you tend to be a secret eater, remember that your body doesn’t care if no one is watching you eat or if 100 people are. It can be helpful to ask yourself, “Would I eat this if someone were watching?” If the answer is no, then maybe it’s worth working on resisting.
Sabotaging Thought: I can’t believe I made this dieting mistake. I’m such a failure.
Response: “You don’t drown by falling in the water. You drown by staying there.” ~Unknown
One mistake does not mean I can’t do this and it does not mean I’m failing. The most important thing is that I don’t stay down, but rather that I pick myself back up right this moment keep moving forward.
“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” ~Mark Twain.
Habits, especially long-standing ones, don’t change overnight! It’s critical to have realistic expectations for change and recognize that any step forward is a step in the right direction.
“Faith is taking the first step even when you can't see the whole staircase.” – Martin Luther King, Jr.
Right now you may not be able to see where your weight loss journey will end, but that’s okay. Work today on taking the first step.
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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