It's important to remember that a major benefit of healthy eating and weight loss is SIGNIFICANTLY improved quality of life. Our dieters find that once they gain control over their eating, they feel so much better (mentally and physically) in ways they hadn’t even imagined.
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 go out to eat this weekend and think, “I need to get my money’s worth by eating everything on my plate,” remind yourself that cost of doing so (weight gain, not fitting into clothes, reinforcing bad habits, feeling overly full, getting off track, etc.) is MUCH greater than the cost of leaving food behind.
For many people, eating is a powerful coping mechanism for negative emotions because they give it power. They tell themselves, “Eating will help me feel better,” and then it does (in the short term). Instead, remind yourself that eating will ultimately ALWAYS make you feel worse, and then try giving something else power, like drinking hot tea or taking a walk.
Sabotaging Thought: “It’s okay to eat whatever I want because I’m sick.”
Response: My body doesn’t know or care that I’m sick, it will process all calories the same. There are comfort foods that I can eat when I’m not feeling well that are healthy, like soup. Besides, if I eat unhealthy foods to feel better when I’m sick, when I’m healthy again I won’t feel good because I’ll feel badly about having gone off my diet and gaining weight.
Remember, while working on healthy eating is hard some of the time, being overweight is hard ALL of the time, and in so many more ways.
Feeling comfortable in your own body, being able to move around more easily and do more things, and significantly improving your health are just 3 of some of the life-altering benefits that can come as a result of weight loss. Yes, it can be hard, but the payoff can also be enormous and profound.
If you think, “I worked hard all week, I just want to relax,” remind yourself that if your goal is to lose weight and keep it off, then you can’t use food as a means to relax. But that doesn’t mean there aren’t plenty of other ways to treat yourself and relaxing things to do this weekend!
Remember, it’s a combination of all of the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in– that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!
Sabotaging Thought: I don’t want to work on healthy eating right now because I just don’t feel like thinking about it.
Response: Either way I’m going to think about it. When I’m off track, I spend time thinking about needing to get back on track and feeling guilty about my eating. There’s no such thing as ‘not thinking about it.’
Sometimes when dieters go through a stressful eating situation (like the holidays or a demanding work situation), they do extraordinarily well because they are extra vigilant, knowing it’s 100% necessary. When the stressful time passes, they relax and can stray off track because their guard has gone down. Remember, successful weight loss and maintenance isn’t only a matter of how well you do during hard times, it’s also about every day in between.
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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