Friday Weekend Warm-up: Is your eating environment a nice place to be? If you routinely eat at a cluttered table, it can cause a more stressful eating experience (and take away from being able to eat slowly and mindfully). This weekend, make sure you have a peaceful place to eat!
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.
Think Thin Thursday Tip: The more you work on healthy habits, the easier they will get over time. It’s like playing a complicated piano piece. The first time you play it, you have to concentrate on every note and finger stroke. By the time you’ve played it 100 times, your fingers know what to do without much thought. Keep working on it!
Wednesday Sabotage: I just want to eat without consequence.
Response: I don’t like that I can’t eat without consequences, but I can’t change that fact (not if I want to lose weight and keep it off). I need to stop struggling against it, accept that this is the way it is, and move on.
Tuesday Reality Check: We’re continuing to check in with everyone about their sleep habits. Have you started going to bed too late again? If so, now is the time to work on that! Getting enough sleep is one of the best things you can do to support your weight loss efforts, so don’t let it slide.
Monday Motivation: Losing weight and gaining control over your eating is not going to happen overnight. It will happen incrementally, step by step. Don’t worry about the big picture, just focus on the step in front of you.
Friday Weekend Warm-up: Do yo have any (socially distant) trips planned this summer? Remember that the same thing that makes you feel good at home – feeling in control of your eating – is the same thing that will feel good on vacation.
Think Thin Thursday Tip: It doesn’t matter how slowly you go, as long as you don’t stop!
Wednesday Sabotage: It’s okay to have this extra food, it’s not that much compared to what I could be eating.
Response: My body doesn’t know or care how much I’m NOT eating, it only knows how much I do eat, so just because I turned down treats four times doesn’t necessarily mean it’s okay to give in the fifth time. If I take in more calories than I had planned, I’ll gain weight.
Tuesday Reality Check: While we rarely work with clients on cutting out any foods altogether, we definitely work on helping them reduce some foods. If you’re currently drinking four sodas a day, consider cutting it down to three for a week or two. Then, slowly cut down from there until you’re at a level that feels more reasonable.
Monday Motivation: We heard the quote recently, “Mistakes are proof that you are trying,” and we love it so much! Mistakes aren’t an indication that you can’t do it, they’re an indication that you’re not giving up.
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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