You can gain weight eating all healthy food. If you think, “It’s okay to eat this because it’s healthy,” remind yourself that if you take in more calories than your body needs, no matter where those calories come from, you’ll gain weight.
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 too tired to exercise.
Response: Being tired is not an excuse because exercise gives me MORE energy, not less. Don’t think about it – just get up and do it. I won’t regret exercising; I’ll only regret NOT exercising.
Time for healthy eating and exercise won’t magically appear, especially if your life is already busy. Making time for these things often requires realizing where NOT making time has gotten you and then some reprioritizing. Not only do you DESERVE to put yourself first, but it’s necessary!
If you think, “I have so much weight to lose, it will be so long until I feel better,” remind yourself that dieters end up feeling great WELL before they reach their goal weight because they gain control over their eating. Feeling great is not about the actual number on the scale – it’s a matter of feeling in control of the direction the number is moving.
If you eat out often, chances are you can’t indulge every time and still lose weight. However, remember that the experience of eating out is ALWAYS a treat (no cooking, no dishes, being served), even if the food isn’t.
If you go out to eat with a friend who then expresses disappointment when you order something healthy, remind yourself that it is not your responsibility to make others feel better about what they eat. It is your responsibility to be healthy and make eating choices that work for you.
Sabotaging Thought: I’m too busy to eat healthfully right now.
Response: That’s just an excuse to make unhealthy choices. In this day and age, there are almost always healthy options available that are as easy and convenient as not healthy ones.
Remember – your body doesn’t know how good you’ve been. Your body doesn’t know all the things you didn’t eat. It ONLY knows what you do eat, so just because you’ve been “good” all days doesn’t mean you can eat extra at night.
This weekend, if you think, “It’s okay to eat extra because everyone else is,” remind yourself that your body doesn’t know or care what everyone around you is eating, it only knows what YOU eat. What everyone around you is (or isn’t) eating is 100% irrelevant to your body, which means you can't base your eating on others.
If you’ve struggled to lose weight in the past, or if you’ve lost weight and then gained it back, it’s important to remember that what you’ve done before just doesn’t work – if it did, you'd be at the weight you want. If you want this time to be different, you have to do things differently, even if it means you lose weight more slowly.
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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