Tuesday Reality Check: Remember that you can’t take in extra calories at every summer event and still maintain your weight (let alone lose weight). Remind yourself that there’s a huge difference between eating no treats you want and eating every one you want. Work on finding the middle ground.
Monday Motivation: If you had the thought today, “I can’t believe how much I overate this weekend. That was so bad,” remind yourself that you can’t change what you ate in the past, only what you eat from this point forward. Instead of ruminating on past mistakes, focus on making today a great day!
Friday Weekend Warm-up: 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. This weekend, increase your chances of success by planning in advance.
Think Thin Thursday Tip: All-or-nothing simply doesn’t work. When dieters are all-or-nothing about being on a diet – believing they are either totally perfect on their diet or totally off of it – it makes it much more likely that one mistake will spiral into more. When dieters are all-or-nothing about food – believing that there are some foods they should cut out entirely when they’re dieting – it makes it much more likely that once they start eating a “bad” food, they won’t be able to stop, because they’ll have the thought, “I don’t know when I’ll allow myself to eat this food again, so I better eat as much of it as I can right now.”
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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