Friday Weekend Warm-up: Now that the country is opening back up, many people are having trouble staying on track in social situations. Our biggest piece of advice: MAKE A PLAN! For any (and all!) events you have this weekend, think them through, write down exactly what you plan to do, and read the plan right before you go. Even better? Bring it with you so you can read it and refocus if things start to go awry.
Thursday Think Tip: It’s easy to conflate boredom with hunger. The next time you want to eat, take a moment to ask yourself if you have an empty rumbling in your stomach. If not, chances are you’re not hungry. Instead of going to the kitchen, find a different fun activity to do.
Wednesday Sabotage: It’s okay to eat [this extra food] 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: Our constant question to our clients: How is your sleep going? Are you sticking to a consistent bedtime? Getting enough sleep and practicing good sleep hygiene are some of the most important things you can do for yourself right now.
Monday Motivation: Many people gained many pounds during the pandemic. If this is you, please know that you’re in very good company. But this is reversible! You can take control, feel better, and get healthier again. Figure out ONE or TWO small changes you can realistically follow through with this week and start putting them into place today!
Friday Weekend Warm-up: What brings you joy? This weekend, do at least one (non-food related) thing to bring more JOY into your life.
Thursday Think Tip: Have you checked in lately with ways in which all-or-nothing thinking might be impacting you? It’s always good to look for and check this type of thinking so you don’t buy into the notion that either it’s a 60-minute walk or no walk, or that it’s either a “perfect” eating day or a failure, or that it’s either zero desserts a day or way too many. There is (almost always) a HUGE middle ground.
Wednesday Sabotage: I had a bad day, so I deserve to order takeout from my favorite restaurant and just veg out.
Response: I can veg out without food! Lying on the couch and watching a favorite TV show is a great way to relax, even without eating. I need to remember that treating myself after a bad day with (extra, unplanned) food is ultimately just a trick, because I’ll wake up tomorrow feeling regretful about my choices.
Tuesday Reality Check: Let’s check in with how much alcohol you’re consuming. We know that many people lapsed into drinking more at the beginning of quarantine, and that extra became a habit. If this is you, now is a great time to work on cutting it back to a more reasonable level. If for no other reason than alcohol has a lot of calories!
Monday Motivation: Are you stopping yourself from doing things this summer because you don’t have your “summer body?” Guess what? You do! Whatever body you have is your summer body. Appreciate what it can do.
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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