Repeat after us: Losing weight is hard but with practice, it gets EASIER! It’s hard but by no means impossible. It’s hard but the benefits and advantages of doing so are enormous. Every time I eat I have the opportunity to strengthen good habits and make it even easier the next time. It’s hard, but it’s not always hard, and it GETS EASIER!
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 get off track this weekend, remember that there is NO SUCH THING as “blowing it for the whole weekend,” because if you stay off track, you’ll continue to take in more calories. There IS such a thing as making a mistake and then continuing to make mistakes, but it’s impossible to ‘blow it’ definitively because at any point you get yourself back on track puts you in a better position.
At the end of the day, most people forget some (or all) of the food they ate standing up because food eaten standing up just doesn’t seem to register in the mind or body the same way as food eaten while deliberately sitting down. Working on eating every bite sitting down (and slowly and mindfully) is a comfortable way of cutting many calories from your diet because, at the end of the day, you likely won’t miss that food or feel any less satisfied.
Sabotaging Thought: I did lose a little weight this week but I’m disappointed it’s not more.
Response: Real life weight loss has NOTHING to do with shows like the Biggest Loser. In real life, losing between ½ a pound and 2 pounds a week is exactly in the right range. Although I wish I was losing weight more quickly, I have to remember that doing so has never enabled me to keep it off. Every pound lost is a victory and ultimately adds up to major weight loss.
If you want to lose weight and keep it off, it means you’ll have to learn to tolerate feeling hunger and cravings. While they can be uncomfortable, nothing bad will happen as a result of experiencing them. They’re a normal part of life!
Remember, when you say “no” to eating something, you’re also saying “yes” to even better things: losing weight, better health, increased self-confidence, feeling proud of yourself, and more.
If you get off track this weekend, remind yourself, “There’s no such thing as blowing it for the whole weekend because the calories will keep adding up. Get back on track RIGHT NOW and make the rest of the weekend great.”
It’s important to remember that you’re not doing things like working on healthy eating, resisting cravings, and limiting junk food to punish yourself. Rather, you’re doing them so that you can achieve critically important and life-changing goals.
Sabotaging Thought: I need to eat to make this craving go away.
Response: I NEVER need to eat to make a craving go away. Cravings are like itches – the more I focus on them, the worse they get. The moment I start to get distracted is the moment the craving starts to go away.
On track eating days aren’t perfect days! In order to lose weight and keep it off, you don’t need to be perfect because nobody is perfect. What you do need is to accept your mistakes, not beat yourself up, and get right back on track.
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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