Friday Weekend Warm-up: If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home, don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
Our diet tips provide daily motivation and problem solving to help you stick to your diet plan. It’s an extra bit of motivation to help you start your day right.
Thursday Think 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’m exhausted, but I have work to do, so I can’t sleep. I’ll eat to give me energy.
Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight.
Tuesday Reality Check: If you make a dieting mistake, it’s important to label it as such. It’s a mistake, not a catastrophe. The worse you make it seem in your head, the harder it will be to recover from. If you recognize that it’s just a small mistake and everyone makes mistakes, it won’t be such a hard leap to get right back on track.
Monday Motivation: Remember, it’s a combination of all the “little” things – like resisting an unplanned snack, making it a priority to eat sitting down, going for a walk when you feel stressed – that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!
Friday Weekend Warm-up: If you come in contact with food pushers this weekend, remember that in terms of your eating, you only have to answer to yourself. Don’t let comments or predicted reactions from others influence how you eat. You’re working on healthy eating because it’s an important goal for YOU. You don’t need to explain or answer to anybody else about this!
Thursday Think Tip: If you think, “I’m going to try to eat extra to see what I can get away with,” remind yourself that the only thing you’ll really ‘get away with’ is either not losing weight or losing it much more slowly.
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 badly 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: When clients tell us, “I had a really hard week,” we ask them, “Was it hard for every single hour of every single day?” The answer is always no. Don’t let the memory of several hard times influence your perception of the week as a whole.
Monday Motivation: This week, think about things you can ADD to your life, not subtract. More water? More vegetables? More healthy ways to release stress?
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610