Tuesday Reality Check: It takes less willpower to stick to an eating decision that you’ve made ahead of time than it does to try to use willpower in the moment to make a good decision. Plan in advance!
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.
Monday Motivation: If you want to lose weight and keep it off, whether or not you “feel” like doing something (e.g. resisting a craving, taking time to eat breakfast, grocery shopping for healthy food) isn’t relevant. Ask yourself, “Do I feel like avoiding healthy eating or working on meeting my goals?”
Friday Weekend Warm-up: You’ll likely have opportunities to strengthen your resistance muscle (and weaken your giving-in muscle) this weekend. If you think, “It’s okay to give in because this one time won’t matter,” remind yourself that EVERY time matters. Every time, you’re strengthening one of those two muscles.
Think Thin Thursday: If you think, “This food tastes really good. Even though I’ve had enough, it’s okay to eat more,” remind yourself, “It’s not okay because eating more will mean strengthening my giving-in muscle AND taking in extra calories. Besides, at the end of the day my mouth won’t remember if I had 10 more bites, but my body definitely will.”
Wednesday Sabotage: It’s okay to eat this because it’s healthy.
Response: I can gain weight eating all healthy foods, too. Just because it’s healthy, doesn’t mean it doesn’t have calories. Eating healthy foods is a great thing to strive for, but I have to make sure that whatever I eat (healthy or not) fits in with my overall day.
Tuesday Reality Check: Are you drinking too much alcohol? We know that many people lapsed into drinking more at the beginning of quarantine. Now might be the time to work on cutting it back to a more reasonable level. If for no other reason than alcohol has a lot of calories!
Monday Motivation: If you feel alone in your struggles to limit your eating and lose weight, remember that so many other people are working at it, too. It’s a very, very small number of people who can eat whatever they want and be at a healthy weight. While it stinks that you have to work at it, you’re in VERY good company!
Friday Weekend Warm-up: What brings you joy? This weekend, do at least one (non-food related) thing to bring more JOY into your life.
Think Thin Thursday: Don’t keep a big variety of desserts in your house. The more you have, the more you’re going to want to eat. If you have three kinds of cookies, you’ll want all three. If you only have one kind, chances are it’ll still be satisfying. Variety can really work against weight loss goals.
Wednesday Sabotage: I might want chips this week, and I’m not going to the grocery store very often, so I’d better get them now.
Response: Keeping highly tempting food in the house is never a great strategy when I’m trying to lose or maintain my weight. Even if I want chips later, I ultimately won’t be sorry for not eating them. Buy delicious, healthy food. Then what I eat will taste good AND feel good.
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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