Why start a diet on Monday? Start it TODAY, be focused all weekend, and by Monday you won’t have to gear up for something new. All you’ll have to do is keep doing what you’re doing, which is a much better position to be in.
If you’re at a restaurant trying to decide between a healthy option and an unhealthy option, remind yourself that either way, once the meal is over, you’ll feel full. If you eat something healthy, you’ll feel full and happy, but if you eat something unhealthy, you’ll feel full and mad at yourself. Either way you’ll be full, but how do you to feel in addition to that?
Sabotaging Thought: I might as well just eat this food I’m craving because I’m going to give in eventually anyway.
Response: That’s not true! That’s my old way of thinking. Now I know that cravings always pass, and that if I get distracted, they go away more quickly. I have proven to myself that I can withstand cravings, so it’s no longer a foregone conclusion that I’ll give in. I need to think about all the other cravings I’ve overcome and how good that felt. I can do it now, too!
Good reminder – if you’re feeling deprived about your eating day to day, ask yourself: am I being too restrictive? Maybe you actually ARE depriving yourself too much and you need to build more variety into your diet. If you don’t, eventually you’ll start rebelling against what you’re doing and will get off track.
No matter what you did or didn’t eat over the weekend, today is a new day and a fresh chance to have a great eating week!
If you go out to eat this weekend with a friend who then expresses disappointment when you order something healthy, remind yourself that it is not your responsibility to make others feel better about what they eat. It is your responsibility to be healthy and make eating choices that work for you.
When dieting, you’ll probably be eating less food than you have been so it’s important for you to see all of it spread out in front of you at meal or snack time. This will help you feel more physically AND psychologically satisfied.
Sabotaging Thought: I don’t deserve credit for my dieting tasks because I should already be doing them.
Response: No, I SHOULDN’T already be doing these things because I didn’t know how. If this was easy, if this was intuitively obvious, nobody would be overweight. Thinking “I should already be doing them” is not a view that’s in line with reality because the data shows that most people can’t/aren’t doing these things. It’s imperative that I give myself credit and recognize my accomplishments so that I can build my confidence and my sense of self-efficacy.
Today is the tomorrow you talked about yesterday. DO IT TODAY!
Many dieters find that once they gain control over their eating, it helps them feel better, and more in control, in general. Feeling in control and on track can have a positive spillover effect into so many other areas of your life!
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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