Friday Weekend Warm-up: So many gyms and instructors are offering free online workouts. If your exercise level hasn’t been where you want it to be, commit to doing at least ONE new exercise-related activity this weekend. You won’t be sorry!
Think Thin Thursday: 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.
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: If you think, “No one is seeing me right now, so why should I care about my weight?” Remind yourself that there are still SO MANY reasons to work on healthy eating and/or weight loss: good health, feeling in control, feeling good about the food you’re eating, etc. Other people seeing what you look like is only a tiny fraction of why this is worth it.
Monday Motivation: We’re just over halfway through the year, so now is a great time to check in with goals you made in January. If you’re not making as much progress as you’d hoped to, now is the perfect time to recommit and restart. There’s still another half a year to go!
Friday Weekend Warm-up: July 4th is tomorrow! We know it might look different from other years, but that doesn’t mean it can’t still be fun. Plan to eat some delicious food – just make sure it fits in with your day as a whole.
Think Thin Thursday: How much water are you drinking? Now that it’s gotten warm again, it may be time to step up your hydration.
Wednesday Sabotage: I don’t have time to do all my weight loss/healthy eating tasks.
Response: It doesn’t take that much time to actually do everything. What does take time is how long I spend struggling beforehand over whether or not I’m going to do it. I need to make the decision to definitively do these things, which will reduce the time significantly.
Tuesday Reality Check: Have you (like many people) lapsed into eating most of your meals in front of the TV? Doing so can really deprive you of eating mindfully and getting physical and psychological satisfaction from your food. This week, consider eating some meals with no distractions.
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 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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