Make sure you have the healthy foods you need available and convenient. If you have junk food in your house, you’ll eat junk food. If you have healthy food, you’ll eat that.
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.
Sabotaging Thought: I’m so mad about the dieting mistakes I made this week.
Response: It’s about progress, NOT perfection! If I expect perfection, then mistakes will be much more painful and seem like a much bigger deal. Once I accept that mistakes are part of the process, I’ll be able to recover from them more quickly.
There is a difference between boredom and hunger, between stress and hunger, between loneliness and hunger. Eat when you’re hungry, not when you’re something else!
The most important quality a dieter can have is the ability to stick with it. Giving up means you definitely won’t reach your goals. Continuing to work at it, even when it feels hard and when you’re not seeing immediate results, means you likely will get there.
If you’re going to events this weekend, remember that you can’t necessarily expect to eat in the same way other people do because they are not of your age, of your gender, with your weight loss goals. It only works to compare your eating to people in the exact same circumstances as you!
Instead of viewing it as being on a diet, conceptualize what you’re doing as eating according to your goals. Doing so will help remind you exactly why you’re doing this.
Sabotaging Thought: I don’t want to throw away [this tempting food] because it would be a waste of money.
Response: The cost of keeping this food (taxing my willpower, potentially getting off track, taking in too many calories, jeopardizing weight loss, reinforcing bad habits) is so much greater than the cost of getting rid of it.
Losing weight is hard. It’s supposed to be hard. If it were easy, no one would be overweight. But just because it’s hard doesn’t mean you can’t do it. And it is so, incredibly, 100%, WORTH IT!
Any one weigh-in on the scale doesn’t tell you ANYTHING because the number is influenced by dozens of different factors. And sometimes, the scale won’t go down for a period of time and then suddenly drop. It’s important to not get discouraged if the scale doesn’t immediately move. Remember – if you stay on track, the scale will go down again.
Nobody (who is working on losing or maintaining weight) EVER goes to bed on Sunday night thinking, “I wish I had eaten more this weekend.” Once the weekend is over, you’ll be so grateful for the things you didn’t eat, not regretful.
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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