Friday Weekend Warm-up: If you’ve had a hard week, you might be tempted to eat to de-stress 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.
Thursday Think Tip: If you find yourself trying to rationalize eating something: “It’s okay because I’ll just have a little; I won’t eat anything later; I had a small lunch, etc.,” consider using that as a cue to NOT eat. Remind yourself, “Once the situation has passed, I won’t be sorry I didn’t eat it.”
Wednesday Sabotage: I always forget to drink enough water during the day.
Response: I need to set up a reminder system! Try setting an alarm on my phone. Or putting three rubber bands on my water bottle and every time I empty it, take a rubber band off. Once I build the habit, it will get a lot easier to continue drinking water consistently.
Tuesday Reality Check: When you’re eating dinner, keep the serving dishes off the table! Having more food immediately available greatly increases the chances that you’ll eat extra.
Monday Motivation: Whenever you have an experience where you stayed in control of your eating and felt really good about it, make sure you write it down! Reading these cards will help motivate you when you’re feeling down and remind you that you CAN do it, and when you do, it feels great.
Friday Weekend Warm-up: This weekend, focus on good sleep hygiene. Getting enough sleep is one of the most important things you can do to support your weight loss efforts.
Thursday Think Tip: Negative emotions are a part of life. They’re not bad; they’re a part of being human. Often people think, “If I’m upset, I have to do something about it.” The reality is that 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.
Wednesday Sabotage: I start out counting calories but always end up petering out by the end of the day.
Response: While counting SOME calories is great, chances are I won’t be able to lose weight unless I do the whole day. It’s like running 24 miles of 26.2 marathon. It’s a lot of work but unless I run the last 2.2 I don’t get my finisher’s medal. Today I’m going to do the whole thing!
Tuesday Reality Check: 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.
Monday Motivation: What are some of the advantages of staying in control of your eating? Some of the biggest ones are: FEELING BETTER! not feeling like a dark cloud is hanging over us; setting a good example for our families; feeling confident; feeling proud of ourselves.
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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