Remember, your body does not know or care that it’s a weekend; it processes calories the same regardless of the day of the week. If your goal is to lose weight and keep it off, then weekends are a break from work, NOT a break from healthy eating.
When you make a dieting mistake, what do you usually say to yourself? How does that compare to what you would say to your best friend if she told you she made a mistake? Very likely you’d be a lot nicer (and more constructive) to your friend than you are to yourself, which isn’t fair! When you make a mistake, be kind to yourself. It will help you recover more quickly and feel better in general.
Sabotaging Thought: I don’t want to practice all of these skills before starting my diet because that will take too long.
Response: When has jumping right into a diet EVER helped me to lose weight and, more importantly, keep it off? Now I’m doing things differently by FIRST learning skills that will enable me to actually stick to my diet before making major changes in my eating. Besides, if it takes an extra two months in the beginning, what does that matter in the course of the rest of my life?
It’s much easier to decide before you start eating how much you’re going to have. If you’re trying to decide how many more to eat as you’re eating, it’s much harder to make a good decision.
Here’s a great Response Card one of our dieters made about this issue:
Toss excess portion of whatever (ie-pasta) before I cook. When it comes to dipping crackers/such, create portion of crackers/dip before I eat. Eating is more enjoyable when I'm not worrying/obsessing about how many more I’m going to have.
Good reminder: Instead of thinking about having to eat healthfully and exercise as burdens, remember that you’re fortunate enough to be able to do them. How lucky are you to have healthy food available? How lucky are you to be able to exercise? These things are not burdens, they’re blessings, and it’s helpful to conceptualize them as such.
Successful dieters and maintainers stay successful because they don’t eat whatever they want, whenever they want.
Remember – your body doesn’t know or care what day it is, so if you want to be successful (or stay successful) you have to stay in control of your eating, even though it’s the weekend.
You can eat a slice of pie in 5 bites or in 25 bites. Either way it's the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.
Sabotaging Thought: I’m not going to do my dieting tasks because I don’t want to.
Response: ‘I don’t want to’ is just my adolescent rebellion talking. Listening to that voice has never helped me reach my goals so I’m not going to pay any attention to it.
If you think, “I’ve been good all day so I can eat this [extra food] now,” remind yourself, “Just because I’ve been good all day DOESN'T mean I can eat extra now. It’s the ‘extra’ that will stop me from losing weight.”
We know it’s not here yet, but holiday season is right around the corner. It’s imperative that you get your eating in a good place now, so that you have some positive momentum built up before things get harder. Now is the time to take control!
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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