Today I had a session with my client, Melissa. For the past few months, Melissa has been working on not having dessert before dinner. This is a necessary skill for Melissa to implement because, like a lot of dieters, Melissa encounters dessert all day long.
Friday Weekend Warm-up: This weekend, if you get off track, don’t get discouraged. Remind yourself that mistakes are part of the process, and get right back on track.
Think Thin Thursday Tip: If, for example, you’re drinking soda 7 days a week and want to cut it out, remember that there’s a huge difference between drinking it every day and never drinking. For many people, it’s too hard to go from all to none. Instead, start small. Go from 7 days to 5 or 6. Do that for a week or two, and slowly cut down from there. Eventually you’ll get to where you want to be, but you’ll do it in a more reasonable and manageable way.
Wednesday Sabotage: It’s okay to eat this because it’s healthy.
Response: I can gain weight eating all healthy foods, too. Just because it’s healthy doesn’t mean it doesn’t have calories. Eating healthy foods is a great thing to strive for, but I have to make sure that whatever I eat – healthy or not – fits in with my overall day.
Tuesday Reality Check: If you think, “I don’t deserve credit for my dieting tasks because I should already be doing them,” remind yourself that no, you SHOULDN’T already be doing these things, because you didn’t know how. If this was easy, nobody would be overweight (or gain weight back after they lost it). It’s imperative to give yourself credit and recognize your accomplishments, so that you can build your confidence and sense of self-efficacy.
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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