Friday Weekend Warm-up: Our constant reminder: If you start to get off track this weekend, remember that there is no such thing as “blowing it for the day,” or “blowing it for the weekend.” There is such a thing, however, as making a mistake on Saturday and continuing to make mistakes on Sunday. But there is also the possibility of making a mistake on Saturday, getting right back on track and having a GREAT rest of the weekend.
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.
Thursday Think Tip: Don’t fool yourself into thinking that not working on healthy eating is the “easy way out.” Is it easy feeling out of control? Is it easy worrying about your eating, weight and health? Is it easy feeling overstuffed? Is it easy not fitting into your clothes? None of those things are easy!
Wednesday Sabotage: I’m going to eat this food because I want it. I just don’t care about my goals right now.
Response: While I may not feel like I care in this moment, I definitely will care very soon. Look at my Advantages List and remind myself of the huge and profound goals I’m trying to accomplish. These things matter. I really, really do care.
Tuesday Reality Check: 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.”
Monday Motivation: Do you have a meal plan for this week? Remember that in-the-moment decisions are the hardest to make well (it uses a different part of your brain!), so deciding what to eat in advance greatly increases your chances of healthy eating success.
Friday Weekend Warm-up: This weekend, get out and get moving! Even taking a short walk is way better than no movement, so commit to at least one big or small exercise activity this weekend.
Thursday Think Tip: Eating too little during the day and too much at night go hand in hand. Not only are you likely overly hungry, but you may also be telling yourself, “Since I didn’t eat much all day, it’s okay to eat extra right now.” Eating reasonably throughout the day is one major thing you can start doing to control nighttime eating.
Wednesday Sabotage: I’m not able to lose weight right now, so I should just give up.
Response: Even if weight loss isn’t possible during this exact moment, weight maintenance is SO MUCH BETTER than gaining weight! At least in maintenance, I get to continue feeling in control and not worry about my health suffering or my clothes getting tight. Maintenance is so, so worth it.
Tuesday Reality Check: Get to bed on time! Not getting enough sleep/not prioritizing sleep is the single biggest thing you can do to sabotage your healthy eating habits. Sleep matters so much!
Monday Motivation: Don’t do it for them, do it for yourself. While others might be a motivator in your quest to lose weight/maintain a healthy weight, ultimately do it for YOURSELF. You deserve 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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