Happy Halloween! Remember that with a reasonable plan you can enjoy some Halloween candy and still enjoy feeling on track, feeling in control, and not feeling sick from over-indulging. If you haven’t already done so, many a plan right now.
It’s always a good strategy to NOT BUY the Halloween candy that you like best. Just because it’s your favorite, doesn’t mean it’s everybody else’s. It’s usually just not worth it to have the most tempting food (in large quantities) hanging around the house. Don’t do that to yourself!
If you’ve been off track, take some time to reflect on just how good being on track/being in control feels. It’s not always easy but it always, always feels good at the end of the day. It’s not easy, but it’s worth it and you can do it!
Halloween is on Wednesday but maybe you shouldn’t buy Halloween candy this weekend! It may too early and having it around the house all weekend may make it hard to resist. If you’ve ever gotten off track with early Halloween candy before, commit to buying it on Tuesday night or sometime on Wednesday. There will still be plenty left in stores.
Staying on track, while it can feel very difficult in the moment, is actually a stress-reducer overall because it gives you something to feel really proud about and makes you feel in control.
While it’s true that there were some things that had started to really slip (he all but stopped giving himself credit, started eating standing up again, started taking much bigger portions at meals, especially dinner, and stopped counting calories), it wasn’t true that everything was going poorly. In fact, when Mike looked at this list, he realized that a lot of things were still going well – he just wasn’t acknowledging or giving himself credit for them.
Sabotage: I’ve been so good all do so I deserve to have some extra dessert now.
Response: No, I don’t! I deserve to stick to my plan and feel good about myself and feel in control and make progress towards my goals.
You’re an adult. It’s your responsibility to make decisions that are in line with goals that are important to you. It’s not your responsibility to make decisions that make others feel good about what they’re eating or drinking.
This time of year we always start reminding you that the holidays are right around the corner (in fact, Halloween is almost here!). Check in with yourself: How are you doing with practicing your skills? If some have gotten loose, NOW is the time to tighten up. Make sure you go into holiday season with a really strong resistance muscle.
Dieters are over prone to grazing a lot on the weekend. It’s helpful to remember that you’re always better off if you sit down with a defined snack and eat it mindfully. Doing so is ultimately so much more satisfying (physically and psychologically) then grabbing little things here and there – and it also means you’ll probably take in fewer calories.
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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