When she thinks about eating more sugar, she’s focusing on the taste, not the consequences that follow. This is extremely common.
Eating too little during the day and too much at night go hand in hand. Not only are you likely overly hungry, but you may also be telling yourself, “Since I didn’t eat much all day it’s okay to eat extra right now.” Eating reasonably throughout the day is one major thing you can start doing to control nighttime eating.
Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
What we THINK will lead to a great day is eating whatever we want, in whatever quantity we want, but when we do the opposite – control our eating and stay on track – that’s truly what feels so great.
Don’t do it for them, do it for yourself. While others might be a motivator in your quest to lose weight/maintain a healthy weight, ultimately do it for YOURSELF. You deserve it.
Are you meal planning/prepping this weekend to help you prepare for next week? If that’s not something you’ve started doing yet, this weekend may be the perfect time to start!
Often people say, “three months from now, you’ll thank yourself” for being on track today. But guess what? TOMORROW you’ll thank yourself. TONIGHT when you go to bed you’ll thank yourself. The good feelings from being in control/being on track start almost immediately!
Sabotage: Dieting stinks because the food is so boring.
Response: First, the food doesn’t have to be boring if I take the time to prepare healthy and delicious meals. Second, even if the food is more boring for a period of time, that’s ok! Food isn’t my only source of excitement and besides, all the benefits of losing weight will be INCREDIBLY exciting.
It’s critically important to be tuned in to your thoughts, so you can learn what your common sabotaging thoughts are and come up with responses to them. The next time you eat something unplanned, or that you know you probably shouldn’t, ask yourself, “What was just going through my head? What did I say to myself? ‘I know I shouldn’t’ eat this but it’s okay because….?’”
Remember, you don’t grow on your easiest day; you grow on your hardest days. Even if you face challenges this week, they are opportunities to learn and grow. You can do this!
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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