If you would feel entitled to turn down eating something because you were allergic to it, then you should feel entitled to turn down food because it wouldn’t help you reach your weight loss goals. Losing weight and being happy and healthier are just as legitimate reasons to say no as an allergy!
Sabotaging Thought: I don’t want to get on the scale because I think I’ve gained weight on my trip.
Response: By avoiding the scale, I’ll be exercising my giving-in muscle and proving to myself that I don’t have to take accountability for my actions. Even if I’ve gained weight, it’s much better to face it now and start getting back on track, than avoiding the scale, likely going on the have a bad eating day, and gaining even more. Getting on the scale right now is the first step on the road to getting back on track and feeling good.
When you’re working on losing weight, you’re entitled to ask your family members to make changes to help you reach your goals. Likely, most any food that you ask to keep out of the house (temporarily, until your resistance muscle gets stronger) doesn’t have much nutritional value, anyway!
Achieving a really big goal (like losing and maintaining weight) is really a matter of achieving many smaller goals along the way. This week, commit to one or two smaller goals, like eating everything sitting down or deciding in advance when and how many treats you’ll have. Eventually the small goals lead up to big ones!
If you think, “Weekends are for fun, not dieting,” remind yourself, “These two things are not mutually exclusive! I can have some fun with food and still maintain control, and I can have fun in so many ways that have nothing at all to do with eating.”
If you’re tempted to give in and have the sabotaging thought, “I’ll make up for it later by eating less,” remind yourself, “Making up for it later just doesn’t work because there’s no guarantee that I’ll actually be able to get myself to eat less later on. It also doesn’t work because if I overeat, I reinforce my giving-in muscle and make it more likely I’ll overeat the next time, and the time after that. It’s important to continually reinforce the habit of eating consistently. It’s not about the calories, it’s about the habit.”
Sabotaging Thought: I should be able to indulge every time I eat out.
Response: I can’t indulge every time I eat out AND lose weight because I’ll consistently be taking in too many calories. I might be able to indulge once a week or little less frequently, but I shouldn’t be able to indulge every time. It doesn’t work that way.
In order to lose weight and keep it off, it’s imperative that you’re committed to the process. Thoughts like, “Maybe I don’t really need/want to lose weight,” and, “Maybe I don’t actually have to do these things,” will undermine your commitment and make it much harder for you to do what you need to do.
Whether or not you feel good about your eating from the weekend, it’s over and done. Every day is a new opportunity to have a great eating day and start working towards achieving important goals. Start today, right this minute!
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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