Today is a day off from work, NOT a day off from practicing good eating behaviors. Labor Day, along with 20 other holidays, happens every year so it's not a reasonable excuse to overeat. Stay in control and guaranteed Tuesday morning you'll be so happy you did.
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.
It’s a new month, so it may be time to set some new goals. By the end of September would you like to have lost weight, gained weight, or stayed the same? The number you see reflected on the scale at the end of the month is ultimately up to you, so make a commitment to yourself NOW!
Everyone makes mistakes. Beating yourself up after a dieting mistake will do NOTHING but erode your confidence and make it harder to get back on track. Instead, recognize that you made a mistake, figure out why it happened, and how you can prevent the same thing in the future. Then move on!
Sabotaging Thought: It's okay to eat this extra food because I'll make up for it later.
Response: When has "making up for it later" EVER really worked? I need to learn how to consistently eat about the same amount of food so I'm not constantly tempted to eat more. Once I do this, the struggle will go down and dieting will get easier.
It’s important for dieters to think about the difference between things that are impossible and things that are very difficult. Just because it’s hard doesn’t mean you can’t do it!
One of the greatest aspects of dieting is how many good things come as a result. It's not as if dieters have to work hard, be disciplined, restrict their food and get nothing in return. Just the opposite is true – by doing all of these things they get THE MOST IMPORTANT things in return (health, self-confidence, control, pride, reduced physical and emotional pain, etc.)
We're gearing up for a big storm here on the East Coast. Since healthy food won't magically make itself available, we're planning ahead and making sure we have some available in case we get stuck at home. You should too!
Dieters may have hundreds of sabotaging thoughts a day and they need to remember that they are THOUGHTS, not necessarily TRUTHS. The thought, "That food looks so good I really want to have some" probably is true, while the thought, "That food looks so good I can't resist" probably isn't.
Sabotaging Thought: It's not fair that I can't eat what everyone else is eating so it's okay to eat off track some of the time.
Response: I can eat whatever I want, whenever I want OR I can be thinner. I can't have it both ways.
Some dieters say they'll start doing more things once they lose weight. We say DON'T WAIT! Start working on improving your life NOW because doing so will help you enrich your life and feel happier, which will bolster your weight-loss efforts.
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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