If losing weight is feeling hard right now, take some time to think about past experiences where you stayed on track in a difficult situation. Doing so will help remind you that being in control feels good and that you CAN do it. It’s not always easy but it’s also not always hard. It’s worth it.
This weekend, remember that it’s not all-or-nothing! It’s not as if you can eat every bite of food you want or nothing you want. When you’re losing weight, you will still be eating! Work on finding the middle ground and enjoy every bite that you eat.
Jason started to get off track and stopped counting calories for the rest of the day. This is very common. Often when dieters get off track, they don’t want to face how many calories they’re eating so they tell themselves, “I’m already over for the day. I’ll just stop counting and start again tomorrow.”
My client just made this great Response Card about emotional eating!: “Negative emotions are uncomfortable but not dangerous. I don’t have to “fix” them. I’ve had lots of times when I’ve felt very upset but I haven’t eaten. I’ve never exploded or lost control. The worst thing that will happen if I don’t eat is that my distress will peak and then the intensity of my emotions will go down.”
Sabotage: I don’t want to pack my lunch even though I know I should.
Response: It’s 100% worth it to me to take the time to pack and bring lunch every day because it will save me calories AND money. When I don’t bring lunch and end up buying something unhealthy, I feel guilty about both what I ate and unnecessarily spending money.
Often dieters are hesitant to bring their own food or make special requests because they don’t want to draw attention to themselves and feel uncomfortable. We remind dieters that the reality is that never feeling discomfort and losing weight are likely mutually exclusive goals. It’s okay to feel a bit of discomfort when it’s in the service of goals that are hugely important and life changing! It’s not easy but it’s worth it.
This week, focus on self-care and making decisions that support your weight loss goals! Remind yourself, “I’m entitled to do what I need to do to reach my goals, as long as I’m not purposely hurting anyone else. I’m entitled to turn down food, request that food be prepared the way that I want it, and put my own needs first. Remember, if I’m not good to myself, I can’t be good to anyone else.”
If you’re eating out at restaurants, decide in advance what you’re going to have and then don’t even look at the menu when you get to the restaurant! Remind yourself, “I’ve already decided what to order so I don’t even need to look at the menu or consider what else I might want. The decision has been made, and sticking to this decision will make me feel so much better. It’s worth it.”
It’s not always reasonable in every situation to lose weight, or even to maintain weight. If the scale goes up, it doesn’t mean you didn’t do well; it just means it wasn’t reasonable not to gain a little.
Sabotage: It’s not really that important to go to bed on time.
Response: It really is that important. Staying up too late makes me overeat both at night and the next day. Besides, on the days I do go to bed, I feel so much better the next day – rested and alert. I’ll be so happy tomorrow morning I made myself get in bed.
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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