The more uncluttered your eating environment, the more you’ll be able to enjoy your meal. While eating, if you’re looking at all the bills or the emails you have to take care of, it will make mealtimes more stressful. Take a few moments to make your eating environment more serene, and you'll likely find the whole experience becomes more satisfying, too.
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 don’t deserve credit for my efforts along the way, I only deserve credit once I reach my weight loss goals.
Response: If I were teaching a child to read, would I give him credit for each new word he learned, or would I think, “He’s got so much more to go. He only deserves credit once he can read chapter books”? It’s crucial to give myself credit each and every step of the way so that I can gain the confidence to know I can keep moving forward and learning new things.
You can eat a slice of pumpkin pie in 5 bites or in 25 bites. Either way it's the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.
Important reminder: If you think, “It’s not fair that I have to work hard and struggle with my weight,” remember that EVERYONE has unfairnesses in their lives and this is one of yours. However, unlike many unfairnesses, this is one that you can actually take control over and make better by learning and practicing specific skills. Although it may be true it’s unfair you have to work hard to lose weight, at least there are things you can do!
If you want to eat something but it’s not on your plan for that day, remember – you can always plan to eat it the next day. Even if what you’ve planned isn’t the thing you most feel like eating at that moment, that’s okay! You’ll survive! What you have planned is likely still something that you like and will enjoy.
Sabotaging Thought: Since I’m not feeling well, I deserve to take care of myself by eating whatever I want.
Response: The real way to “take care of myself” is to fill my body with healthy foods that will help me feel better – physically and psychologically. Besides, my body doesn’t know or care that I’m sick so it’s not okay to eat a lot of unhealthy foods just because I don’t feel well.
Often dieters say things like, “Once I lose weight, I’ll try new sports/start dating/join activities, etc.” But the truth is you shouldn’t wait! It’s important to start enriching your life now because doing so will help you to lead a busier, happier life, which will support your weight-loss efforts.
Food never tastes as good when you’re feeling guilty about eating it (or know you will in the future). Dieters often think they'll be dissatisfied if they make healthy choices, but often the opposite is actually true: When they eat healthfully, enjoy what they’re eating without guilt, and feel good about themselves, they wind up feeling MUCH more satisfied.
If you eat out and/or at other people’s houses this weekend, remember – you don’t always have control over what is served but you ALWAYS have control over how much of it you choose to eat.
It can be helpful to have an “Eating Out Protocol” that you follow each time you eat out, like looking at the menu ahead of time and deciding what to order, planning in advance whether or not to have bread/alcohol/dessert, reading your Advantages List and Response Cards before you go, and as soon as you get your food, physically or mentally mark off how much you’re going to eat.
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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