If you find yourself in front of the refrigerator at night, wanting to just eat anything, it’s likely that you’re TIRED. Instead of eating at night to help you stay awake, just go to bed! Sleep is what your body needs, not food.
Sabotaging Thought: It’s okay to eat 3 pieces of pizza because everyone else is.
Response: My body doesn’t know or care what anyone else around me is eating. It doesn’t know if everyone is eating 10 pieces of pizza or 0 pieces. It only knows what I eat, so just because everyone else is eating that much doesn’t necessarily mean that I can. Just because it feels okay doesn’t mean it is.
Old habits are hard to break and easy to slip back into. This is why, in dieting, every single time DOES matter because every single time you’re either reinforcing the old, adverse habit or the new, helpful habit. Don’t be fooled – this time matters!
No matter how the weekend went, Monday is always an opportunity for a fresh start. Starting right now, give yourself credit for every positive thing you do towards meeting your weight loss goals. It will help you feel better, raise your confidence, and give you motivation to keep going.
If you eat out this weekend and have trouble leaving food on your plate, remember: if you eat extra food you don’t need, it will be wasted in your body by turning to fat. In the trashcan or in your body, either way it’s wasted.
It takes less willpower to stick to an eating decision that you've made ahead of time than it does to try to use willpower in the moment to make a good decision. Plan in advance!
Sabotaging Thought: I’m going to eat this because I really want some comfort food right now.
Response: It may be comfort now, but it won’t be comfort later when I’m feeling badly and guilty about it. Instead of overindulging, I need to go find something healthy and satisfying to do that will make me feel good now AND later.
If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is always another meal or snack coming. There will always be more food!
If you think, “I’ve been on a diet for 20 years. I’m just not the type of person who can lose weight,” remind yourself, “This time is different and I’m different now because I’m learning critical skills I didn’t know before. I can lose weight, and I will keep losing weight and keep it off because I will continue to use my skills.”
Sometimes dieters struggle with making an eating plan for the weekend because they have the thought, “I just want to be spontaneous.” It can be helpful to remind yourself, “Eating spontaneously has never helped me to lose weight and keep it off. Besides, I can be spontaneous in other ways so I don’t have to give up spontaneity completely.” This weekend, look for ways BESIDES eating to be spontaneous!
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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