If you were driving on the highway and missed your exit, would you say, “Forget it” and keep driving? No! You’d get off at the very next exit and turn around. If you make a mistake this weekend, immediately turn yourself around and get right back on track.
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 okay to eat this one unplanned food, it won’t matter,” remind yourself that slip-ups usually have a more lasting effect on the rest of your day. If you allow yourself to get off track in the morning or afternoon, you’re much more likely to continue making off-track food decisions later in the day. It matters!
Sabotaging Thought: I’m too busy to eat healthfully right now.
Response: That’s just an excuse to eat unhealthy food. In this day and age, there are almost always healthy options available. It may not be what you most feel like eating, but it may also be what will help you reach your goals.
Remember, cutting out entire categories of food may work for weight loss, but it doesn’t work for weight maintenance. If it’s something you like, guaranteed you’ll eat it again in the future. It’s critical figure out now how you’ll handle that so you don’t go overboard when you do.
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.
Even if you get off track during the day, make every effort to bounce back and end the day on a strong note. Doing so will mean you get to start the next day already back on track, instead of having to gear up and recover from the day before. It’s a much, much stronger position to be in.
Sabotaging Thought: I just don’t have time for healthy eating and exercise.
Response: If I don’t make time for those things now, it’s likely that at some point I’ll have to make time for an illness. Either way I’m going to have to make time.
If you want something you’ve never had (permanent weight loss) you’re going to have to do things you’ve never done. Doing it the same was as before will yield the same results.
Whenever a dieter asks us, “Dieting is so hard, why I am I doing this?” We always respond, “Great question! Why ARE you doing this?” Keeping in mind at all times exactly why weight loss/weight maintenance is worth it to you will help you stay motivated to keep doing what you need to do.
You do deserve to relax on weekends, but you don’t deserve to be overweight and feel badly about yourself. Fortunately are many, many ways to relax that don’t have to do with food. This weekend, be deliberate about working some other relaxation options in.
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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