We’ve said this before, but it’s always good to think about whether a rule like, “no dessert before dinner” might be helpful, especially if you’re going to come in contact with dessert multiple times over the course of the weekend. If you do decide to institute a similar rule, remind yourself that you are ALLERGIC to dessert before dinner! If you were severely allergic to peanuts, you would never have them, no matter the situation.
If you’re feeling discouraged by getting off track, remind yourself that you ARE capable of major change. You can do this. It’s not always easy but the most important thing is that you persevere. You will get there!
Sabotage: It’s hard for me to lose weight because I have a really big appetite.
Response: Is it true that I have a really big appetite, or is it more accurate that I have a really big urge to eat? It’s important to know the difference because when I realize that I’m not giving up eating that I’m actually hungry for, psychologically it will be easier to do so.
It takes less willpower to stick to an eating decision that you’ve made ahead of time than it does to try to use willpower in the moment to make a good decision. Plan in advance!
We’ve said it before and we’ll say it again – losing weight initially takes a LOT of time and energy. If you want it to happen, it means you have to put it FIRST. Remember – you deserve to put yourself first.
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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