Do you have lots of tempting leftovers hanging around your house? If so, make a plan for when you’re going to have them and/or get rid of them. Doing so will help you resist cravings and stay on track, because you’ll know exactly when you get to eat it.
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.
Happy Thanksgiving! Today is a day to focus on being thankful for what you do have, and not focus on what you don’t. And, if you stay on track with your eating, you’ll be able to add “Feeling great about my day” to that list of gratitudes!
Sabotaging Thought: I shouldn’t have to work on healthy eating during Thanksgiving.
Response: If my goal is to gain weight over Thanksgiving, then it’s true I absolutely don’t have to work on healthy eating. But if my goal is to either maintain or lose, then it means I have to stay mindful. While working on healthy eating might not be what I most want to do on Thanksgiving, guaranteed I’ll be grateful I did when I get on the scale Friday morning.
If you’re cooking for Thanksgiving this year, be mindful of how much you eat while cooking. It’s easy to take in hundreds of extra calories, eaten standing up, without really paying attention. This year, work on having planned snacks while cooking and only eating sitting down. It will help cut out that extraneous and mindless eating.
When dieters get off track, they sometimes forget how much better it feels to be in control and feeling good about themselves and their eating. If you’ve been off track (especially if you’re thinking of waiting until after Thanksgiving to recover), remind yourself how great getting back on track will feel and start right this moment!
To help stay in control, consider making a weekend-specific Response Card, such as, “It’s worth it to me to stay on track this weekend so that I can continue to feel great about myself and my eating and keep my positive momentum going.” Read it every day, and probably extra times on the weekends.
The holidays are a busy time for most people, but also a stressful time. When dieters get busy, they sometimes drop their stress-relieving activities (like exercise, meditation, talking to friends, etc.) and so they’re much more likely to turn to food to alleviate stress. This holiday season, make sure you have built-in stress relievers!
Sabotaging Thought: The healthy food on my diet plan costs more than the food I really want to eat. I can’t justify spending the extra money.
Response: It’s worth it and I’m worth it! What a great way to spend money – toward a goal that I really, really want to achieve.
Good reminder – you won’t lose weight every day or even every week. That’s just the way it is. The scale failing to go down one day or one week is not a sign that you’re doing anything wrong or that it’s never going to work.
Keep pushing through, it will go down again.
Thanksgiving is right around the corner! Remember that it’s much easier to stay on track than try to get back on track, so this week: get on track, build up some positive momentum, and next week will go so much more smoothly.
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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