Think Thin Thursday Tip: If you’re someone who eats when you get home from work, you might be using food as means to de-stress from the day and transition from work mode to home mode. Consider putting other strategies in place to achieve this, like listening to a song in your car before going in the house, or reading some response cards, or doing some deep breathing, or going for a quick walk.
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 want to be free to eat whatever I want.
Response: I can be free to eat whatever I want, or I can stop fooling myself and finally lose weight for good. Every time matters. Being free to eat whatever I want means gaining weight and feeling out of control. It’s not worth it.
Tuesday Reality Check: When you travel, make sure you plan for how you’ll handle food while on your trip, but also during transit! If you’re driving, will you bring food with you? If you’re flying, will you have enough time to seek out healthy food in the airport? Figure these things out in advance.
Monday Motivation: How are you doing with sugar? If you’re eating too much of it, this week consider focusing on adopting the plan of having one reasonable portion of dessert at night. Plan and portion out IN ADVANCE what dessert you’ll have (no spontaneous decisions!). It’s fine if you ultimately want to eat less than that, but work on one dessert a day first. Once your dessert resistance muscle is stronger, you’ll be in a better position to cut down from there.
Friday Weekend Warm-up: If you eat out this weekend, decide in advance what to have! In-the-moment decisions are the hardest to make well, so maximize your chances of success by not having to rely on spontaneous decisions.
Think Thin Thursday Tip: Remember that taking care of yourself is a necessity, not a luxury. If you think, “I can’t take 10 minutes to sit down and de-stress in a healthy way,” remind yourself, “Yes I can! There is no better use of 10 minutes than taking care of myself.”
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: Negative emotions are a part of life. They’re not bad; they’re a part of being human. You don’t need to do anything to make them go away. They always crest, like a wave, and then start to come down. You don’t have to be afraid of your feelings.
Monday Motivation: Your calorie budget per day is just like any other budget. If you spend more in one area, it means you spend less in another (or if you spend less in one area, you get to spend more somewhere else). This week, make sure you have a plan to spend your calories where they make the most sense!
Friday Weekend Warm-up: If you’ve had a hard week, you might be tempted to eat to destress and make yourself feel better. Remember that you’re entitled to feel better and you’re entitled to take care of yourself, but you’re also entitled to get everything on your Advantages List, so you have to find other ways to comfort yourself.
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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