Friday Weekend Warm-up: If you want to be able to lose weight (or maintain your weight), it’s critical to watch your alcohol consumption on weekends. Don’t fool yourself – alcohol has a lot of calories and can really sabotage weight loss efforts in a number of ways. Just as you would have a plan for what you would eat at an event, it’s important to also have a plan for how much (if any) you’ll drink.
Think Thin Thursday Tip: If you have the incredibly common sabotaging thought, “I’ll start my diet tomorrow,“ remind yourself, “Waiting for tomorrow just doesn’t work! The longer I put it off, the harder it will be because I’ll only strengthen my giving-in habit. If I wait for the ‘right time’ to start dieting, or if I wait for ‘tomorrow,’ I may never start! Besides, today is yesterday’s tomorrow, which means I should start RIGHT NOW!”
Wednesday Sabotage: I can’t (or shouldn’t have to) control my eating on vacations.
Response: When I let my eating get out of control on vacation, it makes the vacation worse, not better, because I end up feeling guilty and bad. Staying in control of my eating on vacation makes the whole trip better because I feel so much better – and then I won’t have to worry about getting back on track when the vacation is over, because I will have been on track the whole time.
Tuesday Reality Check: If your kids are ending school for the year, be prepared to handle the transition between school year and summer. It may take some renegotiation and new planning to make sure your healthy food and exercise stays in place.
Monday Motivation: If you’re going to a barbeque today with lots of food, remember that at such events you have two options: You can eat smaller portions of more things, or bigger portions of fewer things. Most people psychologically find it more satisfying to eat bigger portions of fewer things, but whatever you decide, be deliberate with your choices.
Friday Weekend Warm-up: For those of us in the US, this weekend is Memorial Day weekend. If you have parties and events planned for this weekend, MAKE A PLAN! Don’t leave it up to chance, because chances are it won’t go well (or as well as you’d like). You can enjoy yourself AND feel in control of your eating!
When Kate started working on the skill of eating slowly and mindfully, for the first time in a very long time she told me she realized that not all food tasted as good as it looked or tasted as good as she thought it would taste.
Think Thin Thursday Tip: If you have the urge to just eat and eat and eat, remember – while doing that might feel (somewhat) pleasurable in the moment, it never feels good physically to feel overly stuffed. Remind yourself before you start how you’ll feel when you finish.
Wednesday Sabotage: Life is too short, so I’m just going to eat this even though I know I shouldn’t.
Response: Actually, life is too short to be spent overweight, unhappy, and unhealthy. If I want to feel great and really live my life the way I want to, then I need to do what I can to maintain a healthy weight.
Tuesday Reality Check: We’ve said it before and we’ll say it again: there’s no such thing as “blowing it” for the day. Every bite of food you continue to eat has extra calories, and the more calories you eat, the more weight you’ll gain. Getting back on track at any point puts you in a better position than if you wait even one moment longer.
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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