Friday Weekend Warm-up: Remember, come Monday morning, you’ll look back at your weekend and feel PROUD of the times you stayed in control, not regretful. You likely won’t think, “I should have had an extra slice of chocolate cake,” or “I should have had a second glass of wine.” It just will not happen!
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: If you think, “If I can’t stay on track now, how will I ever be able to do it in the future?” remind yourself, “Being off track is NOT an indication that I can’t do it (now or in the future), it’s simply a sign that I need more practice. Like any skill, the more I practice, the better I’ll get. This is no different!”
Wednesday Sabotage: I just want to eat without consequence.
Response: Oh, well! 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: If you make an eating mistake and start to catastrophize, ask yourself, “What would I say to my best friend if she told me about a mistake she made?” Chances are you’d be more compassionate to a friend than you would be to yourself. When working on changing your eating habits, you’ll make many, many mistakes. It’s important to be compassionate to yourself so that you’re able to learn from them and move on.
Monday Motivation: Working on healthy eating is generally easy in the beginning because motivation is high, but at some point (whether in three weeks or three months), it gets harder. This is completely NORMAL, and it happens to everyone. As long as you keep at it, it will get easier again. But, if you’re still riding the new year, new you high – keep the streak going! Make that motivation last as long as possible.
Friday Weekend Warm-up: “I really regret eating healthy today,” said NO ONE EVER! This weekend, focus on healthy eating. You won’t regret it!
Thursday Think Tip: It’s critically important to be tuned in to your thoughts, so you can learn what your common sabotaging thoughts are and come up with responses to them. The next time you eat something unplanned or that you know you probably shouldn’t, ask yourself, “What was just going through my head? What did I say to myself? ‘I know I shouldn’t eat this but it’s okay because…?’”
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: Did you get off track with things like exercise, meditation, or meal planning during the busy holiday season? If so, TODAY IS THE DAY to restart!
Monday Motivation: If you’ve made a resolution to lose weight, remember that learning to eat healthfully is like learning to play the piano. You start out with easier skills/pieces, practice them, get better and better at them, and then move on to harder ones. If you were learning to play the piano, you would never think that hitting a wrong note was an indication that you couldn’t do it or that you should give up; you would simply accept it as part of the learning process. Losing weight is no different!
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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