Tuesday Reality Check: When you go to the grocery store, are you buying things that overly tempt you and tax your resistance muscle? If so, leave the struggle at the store! Stop buying them and save yourself hours of struggle over the next weeks.
Our weight management tips provide daily motivation and problem solving to help you stick to your eating plan. It’s an extra bit of motivation to help you start your day right.
Monday Motivation: Now that life is starting to look somewhat normal again in the US, it’s time to reassess your pre-COVID habits. Were there things you were doing then (like eating out several nights a week) that you stopped doing? Was it helpful to stop doing that? Even though you likely can resume some activities, it’s time to be deliberate and what you do and don’t want to put back into place.
Friday Weekend Warm-up: If you’re dining with other people this weekend, keep in mind that it’s very easy to get distracted by conversation and wind up overeating. It can help to immediately portion off how much you are going to eat because that way, even if you do eat it while distracted, at least you won’t consume more than you had planned.
Thursday Think Tip: Healthy eating takes FOCUS; it doesn’t just happen. If you’re struggling, take a moment to think about whether or not you’ve been putting enough time and energy into it. Remember, if it’s not a top priority, chances are excellent it’s not going to happen.
Wednesday Sabotage: I just want to eat normally like everyone else.
Response: I am eating 100 percent normally for someone with my goals.
Tuesday Reality Check: When you’re upset, eating is ONE way to (temporarily) feel better, but it’s not the only way. It’s not a problem to be seeking comfort, it’s just a problem to use food to achieve comfort. It’s important to build up your roster with other comfort-giving alternatives.
Monday Motivation: Today is Memorial Day in the US, which is an excellent time to think about what kind of life you want to lead. If it’s not currently looking the way you’d like it to, now is the time to start making changes.
Friday Weekend Warm-up: If you’re (safely, FINALLY!) going to a party or event this weekend and think, “There’ll be so much good food there that I won’t be able to resist,” remind yourself, “If I were a vegetarian and all the food had meat in it, I definitely WOULD resist, no question. I may not want to resist, but I know I can.”
Thursday Think Tip: If you’re having trouble getting yourself to stop eating something because it tastes really good, remind yourself that stopping comes with some huge benefits – you get to feel in control and on track, you don’t take in too many calories, you enable yourself to lose weight, you don’t ruin the ruin the enjoyment of the eating experience by overeating, etc. Stopping isn’t a negative!
Wednesday Sabotage: I don’t feel like getting to sleep on time.
Response: Oh, well! Getting enough sleep is the single most important thing I can do to support my healthy eating and exercise goals. I may not feel like getting to bed right now, but tomorrow I’ll be nothing but thankful that I did.
The Beck Institute Weight Management 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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