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.
Wednesday Sabotage: I can’t believe I gave in to that craving. I can’t do this. I should just give up.
Response: Learning to lose weight and keep it off is a process and it takes time. I’m not going to learn it overnight, and I’m not going to be good at it overnight. Just because I gave in once, doesn’t negate all the other times I didn’t. I need to take an accurate picture of how things are really going and acknowledge that while I’m not perfect, I’m better than I was. As long as I keep working at it, I’ll keep moving forward.
My client, Scott, has had a really hard two weeks. He’s been dealing with a lot of stress at work and his eating has definitely suffered. He’s struggled to track his calories (something he was fairly easily getting himself to do before) and was feeling too worn out to get himself to prepare healthy dinners at night, and consequently fell back into old habits of ordering takeout.
Like many dieters, Kim can recall countless instances of falling into the all-or-nothing sugar trap: eating way too much sugar, cutting it out completely, then falling off the wagon and eating way too much again. Repeat.
When she thinks about eating more sugar, she’s focusing on the taste, not the consequences that follow. This is extremely common.
My client, Jane, told me she was eating too much bread (which was translating into too many calories per day).
I was asked a question this week that I often hear from my dieters: Is it okay to have one “cheat day” per week?
Emily, has recently been having a very hard time dealing with the discomfort of having a craving or feeling hungry. When she gets a craving, or feels hungry, and it’s not time to eat, Emily has a running dialogue in her head that goes something like this: “I hate feeling this way. This sucks. I shouldn’t have to put up with this. If I just eat, this will go away.”
Ellie noted that another thought she often has about overeating dessert is, “I just want the freedom of being able to eat what I want and not think about it.”
My client, Jen, recently gave up all sugar and desserts for a month leading up to her birthday because she wanted to prove to herself that she could do it. She knew that she wouldn’t give them up forever, but she wanted a bit of a reset. I worked with Jen to create a clear dessert plan, a helpful Response Card, and a compelling activity to help her achieve her goals.
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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