Think Thin Thursday: If you’re having trouble getting yourself to stop eating something because it tastes really good, remind yourself that stopping comes with some huge benefits – you get to feel in control and on track, you don’t take in too many calories, you enable yourself to lose weight, you don’t ruin the ruin the enjoyment of the eating experience by overeating, etc. Stopping isn’t a negative!
Wednesday Sabotage: The scale isn’t moving. This is so discouraging, maybe I’ll give up.
Response: While it’s true it’s discouraging when the scale doesn’t move, it doesn’t mean I should give up. If I give up, it will never move down (and it’s almost guaranteed to move up). If I keep doing what I’m doing, it will eventually move down, and when it does, I’ll be so glad I stuck with it.
Tuesday Reality Check: Losing weight takes FOCUS; it doesn’t just happen. If you’re struggling, take a moment to think about whether or not you’ve been putting enough time and energy into it. Remember, if it’s not a top priority, chances are excellent it’s not going to happen.
Monday Motivation: It’s undeniably true that there are disadvantages to losing weight – not eating as much as you want, whenever you want, having to watch portions, not eating or drinking the same things as other people may be, but it’s important to compare those to the advantages of losing weight – better health, improved self-confidence, increased mobility, better quality of life (in so many ways), etc. Ask yourself: which is more important to me?
Friday Weekend Warm-up: This weekend, make sure you have reasonable expectations! If you expect to be able to eat like everyone around you, then you’ll wind up feeling deprived. Keep in mind that you are eating in a completely normal way – for someone who is trying to lose weight and/or keep it off.
Think Thin Thursday: 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. Plan in advance!
Wednesday Sabotage: It’s okay to eat this because I’m having a bad day.
Response: It’s not okay to eat extra because although my mind knows I’m having a bad day, my body doesn’t. Besides, if I overeat, I’ll feel bad and guilty, which will make me even more unhappy. If I stay on track with my eating, it’s highly likely my day will start to feel better, not worse.
Tuesday Reality Check: You don’t cure emotional eating by removing all comfort foods. You do it by learning to comfort yourself.
Monday Motivation: Reminder: Getting on track with dieting can be discouraging, but it doesn’t need to be, if you have the right mindset. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you’ll continue improving.
Friday Weekend Warm-up: If you’re going to a party or event this weekend and think, “There’ll be so much good food there I won’t be able to resist,” remind yourself, “If I was a vegetarian and all the food had meat in it, I definitely WOULD resist, no question. I may not want to resist, but I know I can.”
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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