Tuesday Reality Check: While we rarely work with clients on cutting out any foods altogether, we definitely work on helping them reduce some foods. If you’re currently drinking four sodas a day, consider cutting it down to three for a week or two. Then, slowly cut down from there until you’re at a level that feels more reasonable.
Friday Weekend Warm-up: Commit to doing at least one thing for exercise this weekend! Remember – you’ll never regret a workout.
Think Thin Thursday: We work with people on getting rid of weight, not losing it. By learning to change their thinking, they won’t find it again!
Wednesday Sabotage: When I’m losing weight, the scale should go down quickly.
Response: When has seeing the scale go down quickly ever helped me to keep it down? If I want different results it means I have to do things differently.
Tuesday Reality Check: It’s easy to conflate boredom with hunger. The next time you want to eat, really take a moment and 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.
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.
Friday Weekend Warm-up: If you were driving on the highway and missed your exit, would you say, “Forget it,” and keep driving? No! You’d get off at the very next exit and turn around. If you make a mistake this weekend, immediately turn yourself around and get right back on track.
Think Thin Thursday: When it seems unfair that you can’t eat something, remind yourself this may be true. But ask yourself, is it more important not being able to eat this or not losing weight? Then work on accepting it and move on!
Wednesday Sabotage: I don’t feel like planning and measuring my food. I know what and how much I’m going to eat. I don’t need to go to so much effort.
Response: If I only do what I feel like doing, I won’t lose weight and keep it off. Even if I don’t need these crucial skills to lose weight initially, I must learn how to make myself implement them. In the future, my motivation may not be as high as it is today.
Tuesday Reality Check: It takes less willpower to stick to an eating decision that you’ve made ahead of time than it does to try to use willpower in the moment to make a good decision. Plan in advance!
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.
One Belmont Avenue, Suite 700
Bala Cynwyd, PA 19004-1610