Make it a goal this week to, every night, write down at least 5 things from that day that you deserve credit for. Doing so will help you realize that you’re doing a lot of things right and the more we see what we’re doing well, the better we feel. The better we feel, the more motivated we are, and then dieting gets easier. This week, choose to put your focus on what you’re doing well.
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’re going to watch the Super Bowl this weekend, remember: you can’t eat (and drink) everything you want, in whatever quantities you want, and still lose weight. But you CAN plan ahead to have some extra treats, stay in control of your eating, and enjoy them guilt-free.
Cravings always pass. Even if you do nothing, the craving will go away eventually on its own. Cravings do NOT just get worse and worse until you eventually give in. And, you can make cravings go away much more quickly by getting distracted. The moment your attention is fully engaged in something else is the moment the cravings passes entirely.
Sabotaging Thought: Losing weight (or keeping it off) shouldn’t be so hard.
Response: Yes, it should! This is a really hard thing I’m doing. If it were easy, everyone would be at a healthy weight. But I have to keep in mind two things:
1. It’s not hard all the time.
2. Even though it’s hard some of the time, it’s SO WORTH IT!
Many of the clients we’ve worked with initially didn’t have very good coping strategies for negative emotions, other than eating. It’s critical to deliberately build up an arsenal of things to try when negative emotions strike so you don’t fall into the trap of thinking that eating is the only thing that you can do.
Repeat after us: Progress, not perfection. This week, work on looking for signs of PROGRESS, not signs that you’re not perfect.
Remember, your body doesn’t know or care what anyone else is eating; it only knows what you eat. So this weekend, work on eating 100% entirely what works for you, and not letting your food choices be influenced by what others around you are eating.
One pound at a time. You didn’t gain weight overnight and you won’t lose it overnight, either. Even if it feels like you have a long way to go, as long as you keep working at it you’ll get there. Every pound you lose will feel better than being that pound heavier. One pound at a time!
Sabotaging Thought: I’ll start eating healthy tomorrow.
Response: Today is yesterday’s tomorrow so start RIGHT NOW!
If you think, “I don’t want to accept the things I have to do for dieting” remind yourself, “I have a choice: I can struggle with what I have to do and feel bad, or I can accept that this is the way it is. It doesn’t mean I have to like it but continuing to fight against acceptance will do NOTHING but make it harder for me to reach my tremendously important 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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