Tuesday Reality Check: The only bad workout is the one that didn’t happen. Commit to doing SOMETHING exercise-related this week.
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: If you’ve fallen into any bad habits (COVID-related or not), today is your day to start fresh and begin working on your goals!
Friday Weekend Warm-up: “A goal without a plan is just a wish.” What’s your plan to help you stay on track this weekend?
Thursday Think Tip: It’s important to pay attention to non-scale victories – things like feeling great about sticking to your plan, overcoming a craving, feeling stronger at the gym, finding it easier to move around, etc. The scale is one measure of success but it’s by no means the only one.
Wednesday Sabotage: I don’t want to get on the scale because I think I’ve gained weight.
Response: Not seeing the number doesn’t change the number, it just lowers my ability to take control of the number. Getting back on the scale is an important sign that I’m committed to being on track and taking accountability. Whatever the number is, it’s not set in stone. I can and will make it go down.
Tuesday Reality Check: If you celebrated Easter this past weekend, take a moment to assess the candy/junk food situation in your house. If it’s excessive, remind yourself that all that will do is tax your Resistance Muscle and make on track, healthy, in control eating a lot harder. Consider making sure your home environment is working FOR you, not against you.
Monday Motivation: It’s a new month, so it may be time to set some new goals. By the end of April, would you like to feel more in control of your eating, or not feel in control? Would you like to be making healthier choices, or not? While hard, these things are within your control. Start small and work up from there. Make a commitment to yourself NOW!
Friday Weekend Warm-up: If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home, make sure you don’t say to yourself, “I was so good; now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
Thursday Think Tip: Being accountable for your actions is a critical part of successful weight loss because it enables you to recognize mistakes, which then allows you to learn from them for the future. Next time you make a mistake, take few moments and answer these three questions: What happened/what was the situation? What were the sabotaging thoughts that got in my way? What can I say and/or do differently next time?
Wednesday Sabotage: I’m just not an exerciser.
Response: That’s just an excuse! Even if you don’t naturally enjoy exercise, it doesn’t mean you can’t learn to enjoy the physical and psychological benefits of it.
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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