If you feel like you’ve had a hard week, remember that likely not every minute of every hour of every day was hard. There definitely were SOME hard minutes but many, many, MANY minutes were likely easy or neutral. Keep a realistic perspective!
Sabotage: I feel sorry for myself that I can’t eat whatever I want, whenever I want.
Response: I’d feel so much sorrier for myself if I overate and didn’t fit into my clothes. I’d feel so much sorrier for myself if my blood pressure went back up and I had to go back on medication. I’d feel so much sorrier for myself when I look in the mirror and see myself in pictures.
If you’re tracking calories and you’re eating a new food, make sure you look up the calories BEFORE you eat it. So often dieters make what they think is a good decision, only to find out later it was a calorie bomb. This is an entirely avoidable mistake!
Remember – no matter how hard or easy dieting feels today is NOT how hard it will feel tomorrow and in the future. The more you practice your skills and the more habitual they get, the easier and easier it becomes to keep doing them.
While “going with the flow” might be a great attitude to have towards many things in life, it just doesn’t work with food when you’re trying to lose weight. Doing so means you have to make too many in the moment decisions, which are the ones most likely to get you into trouble. This weekend, commit to planning in advance and NOT going with the flow, food-wise.
It’s helpful to view your eating day as a whole, and not just as individual meals. That way, if you don’t have bread at one meal, you’re less likely to feel deprived because you’ll be able to say to yourself, “Yes, I’m not having bread at lunch now, but that’s because I had toast for breakfast and I’m having a roll with dinner.”
Ellie noted that another thought she often has about overeating dessert is, “I just want the freedom of being able to eat what I want and not think about it.”
Sabotage: I can’t lose weight because I just like eating and I don’t want to give that up.
Response: The good news is that I’ll NEVER give up eating! If I want to lose weight, I will have to stop overeating, but that’s entirely different. Besides, overeating ultimately makes me feel terrible (physically and psychologically), so it’s not so bad to give it up anyway.
The next time you know you have a really stressful situation coming up (like a doctor’s visit for yourself or a loved one), ask yourself: how will I get through this without eating? Make a plan in advance for the ways you will deal with stress and anxiety so you don’t end up turning to food.
Consistency is the only way to build your resistance muscle! When you’re on track some of the time but off track other times, you’ll just end up spinning your wheels and not really getting anywhere. This week, focus on goals you can be 100% consistent with and make progress towards strengthening your resistance muscle.
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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