Friday Weekend Warm-up: If you’re eating out at restaurants, decide in advance what you’re going to have and then don’t even look at the menu when you get to the restaurant! Remind yourself, “I’ve already decided what to order so I don’t even need to look at the menu or consider what else I might want. The decision has been made, and sticking to this decision will make me feel so much better. It’s worth it.”
Think Thin Thursday Tip: Staying on track, while it can feel very difficult in the moment, is actually a stress-reducer overall because it gives you something to feel really proud about and makes you feel in control.
Wednesday Sabotage: I have to eat when I feel negative things.
Response: Negative emotions are uncomfortable but not dangerous. I don’t have to “fix” them. I’ve had lots of times when I’ve felt very upset but I haven’t eaten. I’ve never exploded or lost control. The worst thing that will happen if I don’t eat is that my distress will peak and then the intensity of my emotions will go down.
Tuesday Reality Check: If you make a dieting mistake and start to catastrophize, ask yourself, “What would I say to my best friend if she told me about a mistake she made?” Chances are you’d be more compassionate to a friend than you would be to yourself. In dieting, you’ll make many, many mistakes. It’s important to be compassionate to yourself so that you’re able to learn from them and move on.
Monday Motivation: Dieting is generally easy in the beginning because motivation is high but at some point (whether it’s in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone. As long as you keep at it, it will get easier again.
Friday Weekend Warm-up: If you encounter food pushers this weekend, remember that it’s not their job to stop pushing food on you. They’re food pushers, that’s what they do. It IS your job to start saying no!
Think Thin Thursday Tip: If you felt sick, took your temperature, and saw you had a fever, you would never think, “I can’t believe I let my temperature get this high! I’m such a weak person.” The number on the scale is the same – it’s just INFORMATION about whether what you’re doing is working. It says nothing about who you are as a person.
Wednesday Sabotage: I don’t want to stick to my restaurant plan right now; I’m too hungry.
Response: Even if I think I’m really hungry and won’t be satisfied, that’s not true! I’m always satisfied when I leave a restaurant.
Tuesday Reality Check: It’s not always reasonable in every situation to lose weight, or even to maintain weight. If the scale goes up, it doesn’t mean you didn’t do well; it just means it wasn’t reasonable not to gain a little.
Monday Motivation: If you’ve been off track, take some time to reflect on just how good being on track and in control feels. It’s not always easy, but it always, always feels good at the end of the day. It’s worth it and you can do it!
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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