Think Thin Thursday Tip: If you’re an emotional eater, remember that you learned to eat when you were feeling bad, but you can unlearn it, too. It’s not a given that food is the only way to feel better.
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.
Wednesday Sabotage: I’ve paid for this meal, so I have to get my money’s worth by eating it all.
Response: Eating it all won’t bring the money back, it will just make me take in too many calories and jeopardize my weight loss.
Tuesday Reality Check: Everyone has stress in their lives, so we can’t use feeling stressed as a reason to let go of healthy eating. Stress will be there either way. Do you want to feel stressed and bad about yourself, or stressed and better about yourself?
Monday Motivation: Every time you go to bed after having a good eating day, you will feel great – and every morning you wake up after having had a good eating day the day before, you will feel great. This week, make a commitment to yourself to FEEL GREAT by committing to having a good eating week!
Friday Weekend Warm-up: If you come in contact with free food this weekend and think, “It’s okay to have some because it’s free,” remind yourself that just because it’s free in terms of cost doesn’t mean it’s free in terms of calories! Your body doesn’t know or care how much money you spent on something, it processes all calories the same.
Think Thin Thursday Tip: If there are certain foods in your house that continually sabotage you, consider getting rid of them! Yes, your spouse or kids might grumble initially but chances are these are not nutrition-laden foods that they need to be eating, either.
Wednesday Sabotage: It’s okay to eat because I just need to feel better NOW.
Response: While it may be true that I need to feel better, it’s not true that I need to EAT to feel better. There are other things I can do to help myself feel better that won’t cause me to take in extra calories and gain weight. Besides, if I eat to feel better now, the only thing I’ll be doing is signing myself up to feel badly later – when I feel guilty about what I’ve eaten, when I’ve reinforced bad habits, and when I’ve gain weight. Do something else that will help me feel better now AND later.
Tuesday Reality Check: If you’re in the habit of getting fast food often, think about how that food makes you FEEL (not just about how it tastes). If it ultimately doesn’t make you feel good, it’s probably worth working on cutting it out, or at least cutting down on it.
Monday Motivation: If you’re not doing as well with healthy eating as you’d like and think, “I can’t even do it now, how will I ever be able to do it?” remind yourself that not being totally on track is NOT an indication that you can’t do it (now or in the future); it’s simply a sign that you need more practice. But like any skill, the more you practice, the better you’ll get. This is no different!
Friday Weekend Warm-up: This weekend, if you think, “Life is too short, so I’m just going to eat this even though I know I shouldn’t,” remind yourself, “Actually, life is too short to be spent overweight, unhappy, and unhealthy. If I want to feel great and really live my life the way I want to, then I need to do what I can to maintain a healthy weight.”
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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