Happy Halloween! You can eat all the Halloween candy you want OR you can be thinner, healthier, and more confident. You can’t have it both ways. Take a look at your goals and make a decision for how you will handle the influx of treats at this time.
If you have Halloween parties this weekend, make a plan! Too often we’ll hear from dieters that they added up the calories/points once they got home and were dismayed to see how high the number was. This largely can be avoided if you plan and look up food items in advance. Plan to succeed this weekend!
Dieters make mistakes most often when they unexpectedly face a hard eating situation. You can limit this by thinking through your day as a whole and taking the time to figure out when dieting might be difficult that day. This way, if it does become difficult, you’ll be in a much better position to handle it because you’ll be prepared mentally.
Sabotaging Thought: It’s okay to go off my plan this one time; it won’t really matter.
Response: Actually, it does matter because every time I go off my plan, I make it harder to stick to my plan other times because I open the door to exceptions. Once the door to exceptions is closed, dieting is so much easier!
10 minutes of exercise is so much better than 0 minutes.
Walking for 10 minutes won’t necessarily burn many calories but it has so many other benefits: the act of making yourself do it exercises your resistance muscle, you’ll be proving to yourself that healthy habits are a priority, you’ll get stress relief and mental health benefits, and 10 minutes might over time turn into more.
Losing weight will likely affect so many different areas of your life for the better and, as you start losing, you’re undoubtedly discover additional benefits along the way. While dieting can feel hard at times, there’s no end to what you’ll get in return.
Don’t use the weekend as an excuse to give up working on your goals. They’re too important for that! This weekend, stay focused on what you’re working on, why you’re working on it, and the steps you need to take to achieve it. It’s not always easy but it’s always worth it.
Don’t buy Halloween candy until right before the 31st! Buying it in advance will only mean that you’ll have to use more willpower to resist it. Even if it means all the “good stuff” is gone by the time you buy it, even better! The less you like the candy the easier it will be to stay on track.
Sabotaging Thought: I’ve messed up with eating and exercise today. Maybe I can’t do this.
Response: So I messed up. So what?! I haven’t ruined everything. One day is just one day. There are thousands of other days that can go exceptionally well. Just get back on track and this one day won’t mean anything.
If you’re feeling stressed, anxious, tired, bored, lonely, or angry, your body is not hungry so food is not the answer. Look for other ways to help you deal with these things. Since hunger is not the problem, food is not the only solution.
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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