If you’re going to a party this weekend, remind yourself, “I won’t regret the food I don’t eat, but I definitely will regret the extra, unplanned food I do eat. I never regret not eating something once the temptation has passed!”
Remember that you can’t take in extra calories at every holiday event and still maintain your weight. Remind yourself that there’s a huge difference between eating no treats you want and eating every one you want. Then work on finding the middle ground.
Sabotage: I’m off track anyway, I’ll just worry about my eating once the new year hits.
Response: Don’t wait! Every day I stay off track is another day I ultimately don’t feel good about myself or my eating. It’s worth it to recover RIGHT NOW and start feeling good. When I do, then I’ll start the new year in a good place, instead of in a place where I need to make lots of changes.
We always want to remind you after a holiday that it’s okay to get rid of leftovers! If you have highly tempting food in your house, either make a plan for when and how much you’ll have, and/or make a plan to get it out of the house so that it doesn’t tempt you and tax your resistance muscle.
To those who celebrate it, Merry Christmas! We hope you have a day planned with fun things and good food (that you’ll eat in reasonable portions and feel really good about once the day has passed).
If you think, “I just want to enjoy myself at holiday events this weekend and not have to think about it,” remind yourself, “there’s no such thing as not thinking about my eating! If I think about it before I go to the party (and when I’m there), I can plan to incorporate a special treat and feel really good afterwards. If I don’t have a plan, I’ll be thinking about it a lot when the party is over – in a negative way – and I won’t be happy I didn’t control my eating. But either way I’ll think about it.
If you’re going to holiday events this week, make sure you plan IN ADVANCE how many treats you’re going to have (if any). Don’t wait until you’re there to make decisions because in the moment decisions are the hardest ones to make well.
Not having a strong plan can exponentially increase the chances of getting off track because of how many spontaneous decisions you’ll have to make all day.
Sabotaging Thought: I can’t believe how much I overate at the holiday parties this weekend. That was so bad.
Response: I must keep in mind that I can’t change what I ate in the past, only what I eat today and in the future. So instead of ruminating on past mistakes, I need to focus on making today a great day!
If you are given gifts of holiday food and feel guilty about not eating it, remember that whether you actually eat the gift in no way takes away from the nice gesture of receiving it and the meaning behind it.
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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