Do you tend to grab snacks here and there and eat them standing up? Working on eating every bite of food sitting down can help cut out on that mindless eating that we do and never remember by the end of the day.
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 really stressed out, I need to eat!
Response: I may want to eat, but I don’t need to. If I had been in a stressful situation where food wasn’t available, I’d get through it without eating. It’s worth working on finding other ways to de-stress because doing so will help me reach my weight loss goals.
If secret eating is a problem for you, it can be helpful to ask yourself, “Would I eat this if someone were with me right now?” If the answer is no, then it may be worth working on overcoming the craving to eat it.
Will losing weight/getting healthier be one of your New Year’s Resolutions? If so, why not get started on it today? Start making some small changes, master them, and then make a few more small changes. If you start today, imagine what a better place you can be in come January 1st.
If you make an eating mistake and have the sabotaging thought, “I’ve blown it for the weekend, I’ll start again on Monday,” remind yourself that the calories never stop adding up, and the more you eat the more you will gain.
Getting yourself back in control right away will stop you from gaining weight and help you feel good about your eating for the rest of the weekend.
If you’re feeling upset or stressed – even if it’s time to eat, don’t eat! It’s important to prove to yourself that you can calm down without eating and besides, if you’re worked up you won’t really be able to enjoy the food anyway.
Sabotaging Thought: I feel so deprived that I can’t have this extra dessert that I want.
Response: Feeling deprived is all a matter of where I put my focus. I can focus on what I’m not getting – extras dessert – and feel badly, OR I can focus on what I am getting in resisting extra dessert – all the benefits of weight loss – and feel great. If I’m feeling deprived, it’s probably because I’m putting my focus in the wrong place.
If you think, “I was ‘good’ and turned down [unplanned food] five times, so it’s okay to have some extra now,” remind yourself that if you had a terrible peanut allergy you would NEVER think, “I was ‘good’ and turned down the peanut butter cookies five times so it’s okay to have one now.” No matter how many times you turn down unplanned food, it doesn’t legitimize eventually giving in.
Since there’s probably never a “good” time to start dieting, why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!
Do you have a plan for Halloween?? Remember, it’s reasonable to eat some candy, just not all the candy. Having a plan and working in a reasonable amount will allow you to enjoy it without guilt. The best of both worlds!
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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