Friday Weekend Warm-up: If you’re going to a barbeque or a party this long weekend, consider adopting this guideline: Only eat it if it’s on your plate. Grabbing handfuls here and there from big bowls makes it extremely difficult to keep track of how much you’re eating. If you’re deliberate about putting everything on a plate and then sitting down to have it, you’ll be much more accountable and aware of everything you eat. It helps!
Think Thin Thursday Tip: 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!
Wednesday Sabotage: It’s okay to eat this without counting it because I don’t know how many calories are in it.
Response:Even if I don’t know the calories, it still HAS calories, so of course it counts. Estimating the calories is so much better than not counting at all, because at least I’m still being accountable for everything I eat.
Tuesday Reality Check: 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.
Monday Motivation: Dieters often think, “I wish I could eat whatever I want and as much as I want.” However, when they eat in this unrestricted way, they ultimately feel bad and out of control (and worry about gaining weight). By contrast, when they control and limit their eating, they feel GREAT. Remember – what you may think you want in terms of eating may not be what actually feels good.
Jen realized that she was sacrificing around 16 hours of feeling good for a maximum of two minutes of enjoying a taste – not a trade she wanted to make!
Friday Weekend Warm-up: This weekend, if you think, “It’s not fair that I can’t eat like everyone else,” remind yourself, “Thank goodness I’m not eating like everyone else! Most people gain weight every year and my goal is the opposite.”
Think Thin Thursday Tip: Just because you feel a sensation in your body, it doesn’t mean you’re hungry! It could be stress, boredom, tiredness, thirst, a craving, or something else. It can be helpful to ask yourself, “Where am I feeling it?” If it’s in your stomach, that may be hunger. If it’s anywhere else in your body, it’s likely not.
Wednesday Sabotage: I’ve never been able to keep weight off before so why should I even try?
Response:If I never try, there is a zero percent chance I will reach my goals. I’ve tried so many times in the past because it’s so important to me! Don’t give up on an important goal. I need to figure out what I can do differently this time, so that I have different results.
Tuesday Reality Check: 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.
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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