If you’re thinking you should be able to eat as much candy on Halloween as you want, remember it just doesn’t work that way! But, you can enjoy a reasonable and planned amount and still stay on track. And, doing it that will is almost a guarantee that you’ll enjoy the candy more because you won’t be feeling guilty about it even as you’re eating it.
Halloween is tomorrow! Remember: you can eat all the Halloween candy you want OR you can be thinner, healthier, more confident, etc. 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.
Halloween is just around the corner. Were you planning on buying Halloween candy this weekend? We advise our dieters to wait until the last minute to buy candy so they don’t have to put forth the effort to resist it every day unnecessarily and to buy candy that they don’t particularly like. Anything you can do to reduce the struggle is worth it!
When dieters tell us “I had a really hard week,” we ask them, “was it hard for every single hour of every single day?” The answer is always “no.” Don’t let the memory of several harder times influence your perception of the week as a whole.
Sabotage: “It’s okay to have this extra food because I’ve been so good.”
Response Card: Unfortunately, it doesn’t work that way. My body doesn’t know or care how much I’m NOT eating, it only knows how much I AM eating. It’s not saying to me, “You were so good! Here’s 500 free calories, I promise I won’t process them.” If I eat extra calories, regardless of how many I didn’t eat, I’ll gain weight.
A good reminder: Most thin people do NOT eat whatever they want, whenever they want. When dieting feels unfair, remind yourself that likely most people around you are also restricting their eating to some degree. If you’re working on dieting, you’re in very good company.
EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation. If you made any mistakes over the weekend, ask yourself: Why did it happen? What sabotaging thoughts did I have? What can I do or say differently the next time? Then write your helpful response on a Response Card.
All dieters and maintainers go through periods when dieting feels more difficult. The good news: this is completely normal and happens to EVERYONE. Keep doing what you’re doing and dieting WILL get easier again.
If you make an eating mistake this weekend, don’t wait to get back on track – get back on track that exact MINUTE. You’ll be glad you did ten minutes later, and you’ll be SO glad you did Monday morning when you can start the week off feeling good.
If you think, “It’s okay to eat this unplanned food because I’ll eat less and make up for it later,” remind yourself, “Looking back, when has ‘making up for it later’ EVER helped me to lose weight and keep it off? I’ve already proven to myself that this idea just doesn’t work and that spontaneous food decisions have negative consequences. Just stick to my plan and as soon as this food is out of my sight, I’ll be SO GLAD I didn’t have any.”
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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