The most successful dieters and maintainers are not those who never make mistakes – rather they are those who make mistakes and then get right back on track. You do not have to be perfect in order to lose weight and keep it off. What you do need is to be willing to accept mistakes and recover from them right away.
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.
If you think, “it’s not fair that I have to work on losing weight and can’t eat whatever I want on weekends,” remind yourself that while it’s true this is unfair, focusing on the unfairness will just make you feel worse. Working on accepting it and doing what you need to do will make you feel better – and make losing weight easier. Nothing will take away the unfairness, but in one case you can feel much worse about it and in the other, you can feel much better. Which would you rather?
If you’ve struggled to lose weight in the past, or if you’ve lost weight and then gained it back, it’s important to remember that what you’ve done before just doesn’t work – if it did, you'd be at the weight you want. Being very restrictive DOES work for fast weight loss, but it DOES NOT work for weight maintenance. If you want this time to be different, you have to do things differently, even if it means you lose weight more slowly.
We want to hear from you this week! What are your most common sabotaging thoughts? What thoughts are the hardest for you to overcome? We’ll help give some responses in days to come.
Email your sabotaging thoughts to email@example.com
We heard this from a dieter last week: Exercise for it’s own sake. Exercise to make you feel strong and healthy. When we view exercise as something only to burn calories, it’s much, MUCH less pleasant and tends not to work anyway because we then eat the calories we think we burned.
How did you do last week with writing down 5 credits every night? Did it help you focus on the positive (and have a more realistic perspective on how things are going)? If you didn’t actually do it last week, we wholeheartedly recommend that you start this week. If you started last week – CREDIT for doing it! Try it for another week and see how much of a difference it makes.
This weekend, make sure you continue to read your Advantages List and Response Cards to help you stay on track. The weekend is a time use EXTRA skills, not drop ones that help.
Remember, dieting is not all-or-nothing. You are not either 100% perfect on your diet or totally off of it. You are entitled to make mistakes but you are NOT entitled to use those mistakes as an excuse to throw in the towel.
Sabotaging Thought: I’m too busy to work on healthy eating right now.
Response: Just because I’m busy doesn’t mean I can’t make time for it. If I had a severe nut allergy, no matter how busy I was I would make sure all my food didn’t have nuts in it. Telling myself I’m too busy is just an excuse – I can still do it!
No matter how much you exercise, if your eating is out of control, you likely won’t be able to lose weight. Don’t spend all your energy getting yourself to the gym, make sure you save enough of it for healthy eating.
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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