Tuesday Reality Check: Make sure you have healthy, fast snacks readily available. If you do, chances are high you’ll eat one and feel good about it. If you don’t, chances are you’ll eat something unhealthy and not feel good about it.
Our weight management tips provide daily motivation and problem solving to help you stick to your eating plan. It’s an extra bit of motivation to help you start your day right.
Monday Motivation: It’s the first day of March, so now is a great time to set some small, achievable goals for the month! What is one goal you’re going to start working on TODAY? Drinking more water? Getting in a 10-minute walk? Meditation for five minutes?
Friday Weekend Warm-up: If you’ve had a hard week, you might be tempted to eat to de-stress and make yourself feel better. Remember that you’re entitled to feel better and you’re entitled to take care of yourself, but you’re also entitled to get everything on your Advantages List, so you have to find other ways to comfort yourself.
Thursday Think Tip: If you find yourself trying to rationalize eating something: “It’s okay because I’ll just have a little; I won’t eat anything later; I had a small lunch, etc.,” consider using that as a cue to NOT eat. Remind yourself, “Once the situation has passed, I won’t be sorry I didn’t eat it.”
Wednesday Sabotage: I always forget to drink enough water during the day.
Response: I need to set up a reminder system! Try setting an alarm on my phone. Or putting three rubber bands on my water bottle and every time I empty it, take a rubber band off. Once I build the habit, it will get a lot easier to continue drinking water consistently.
Tuesday Reality Check: When you’re eating dinner, keep the serving dishes off the table! Having more food immediately available greatly increases the chances that you’ll eat extra.
Monday Motivation: Whenever you have an experience where you stayed in control of your eating and felt really good about it, make sure you write it down! Reading these cards will help motivate you when you’re feeling down and remind you that you CAN do it, and when you do, it feels great.
Friday Weekend Warm-up: This weekend, focus on good sleep hygiene. Getting enough sleep is one of the most important things you can do to support your weight loss efforts.
Thursday Think Tip: Negative emotions are a part of life. They’re not bad; they’re a part of being human. Often people think, “If I’m upset, I have to do something about it.” The reality is that you don’t need to do anything to make them go away. They always crest, like a wave, and then start to come down. You don’t have to be afraid of your feelings.
Wednesday Sabotage: I start out counting calories but always end up petering out by the end of the day.
Response: While counting SOME calories is great, chances are I won’t be able to lose weight unless I do the whole day. It’s like running 24 miles of 26.2 marathon. It’s a lot of work but unless I run the last 2.2 I don’t get my finisher’s medal. Today I’m going to do the whole thing!
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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