If you have trouble fitting in necessary tasks during the weekend, like exercising, food shopping, or meal prep, then before the weekend begins make sure you schedule them in and write it down. Doing so will increase your commitment and exponentially increase the chances that it’ll actually happen.
If you think, “This food tastes really good. Even though I’ve had enough, it’s okay to eat more,” remind yourself, “It’s not okay because eating more will mean strengthening my giving-in muscle AND taking in extra calories. Besides, at the end of the day my mouth won’t remember if I had 10 more bites, but my body definitely will.”
Sabotage: I can’t ask my family to make changes just because I need to lose weight.
Response: My needs are more important than my family’s wants. I’m entitled to institute changes so that I can reach important goals. Not making changes hasn’t worked.
If you’re having a hard time throwing something away because you think it will be a waste of money, remind yourself that the money is already gone. Eating the extra food won’t bring it back; the only thing it will do is cause you to take in too many calories and exercise your giving-in muscle.
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!
If you have trouble with grazing during on weekends, remember that likely a lot of that extraneous eating is about being bored or at loose ends, not about hunger, so eating is not the answer. Go find something else to do!
When you encounter food pushers, remind yourself, “It’s not my responsibility to make others feel good about what they eat and drink, but it IS my responsibility to make healthy choices that make me feel good.” Turning down food doesn’t mean you’re telling food pushers not to eat or drink something, so it’s not your responsibility if they then ultimately decide to change their eating as a result of you saying no.
Creating a plan allows you to eat a reasonable amount, enjoyed the food you eat, and feel proud of yourself for making healthy decisions. Learn what Kate could have done before attending a potluck dinner to make a helpful plan for her eating.
Sabotage: My life is so busy, I just don’t have the time to diet correctly.
Response: I don’t have time because I’m not making time. If I had to get dialysis every morning I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning so I have to make it a top priority it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.
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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