Think Thin Thursday: Make sure you have a healthy, fast snacks readily available. If you do, chances are high you’ll eat one and feel good about it. If you don’t, chances are you’ll eat something unhealthy and not feel good about it.
Wednesday Sabotage: Eating this [unhealthy food] will help me feel better. Response: Nope! Eat better, feel better. Period.
Tuesday Reality Check: Just because you’re alone/nobody is watching you eat something doesn’t mean the calories don’t count. Whether you’re with 100 people or no people, your body processes all calories the same.
Monday Motivation: If you haven’t checked in recently with exactly why you want to lose weight, spend some time really thinking about it today. Losing weight/maintaining weight loss is really hard, so it’s important to keep in mind exactly why you’re doing it.
Friday Weekend Warm-up: This weekend, if you think, “I’ll start working on my eating on Monday,” remind yourself, “How many times have I ‘started my diet’ on Monday? I could have lost weight and kept it off for years now, if I didn’t use that excuse.”
Think Thin Thursday Tip: If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is ALWAYS another meal or snack coming. There will always be more food.
Wednesday Sabotage: It’s so unfair that I have to work on this and other people don’t.
Response: Chances are, they’re working on it, too! Many more people than I may realize are working hard to lose weight and/or maintain their weight. But in any case, what other people are eating just isn’t relevant to the goal I have for myself and losing weight.
Tuesday Reality Check: When you go on vacation, remember that you want to carry the good feelings of the vacation home with you. If you eat with abandon, you’ll feel out of control and discouraged. But if you stay in control, you’ll feel proud and optimistic. It’s so worth it to stay in control!
Monday Motivation: If you’re not great at self-care, you’re likely going to be vulnerable to turning to food when you get stressed or upset because you won’t have other ways of calming down or soothing yourself. This week, focus on building other means of comfort and stress-relief into your life so you have other things to turn to besides food.
Friday Weekend Warm-up: If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!
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