Tuesday Reality Check: If healthy eating feels really painful to you, you may be giving food a bigger role than it deserves. Food is a pleasure in life, but it’s not the only one. Try building other sources of pleasure and excitement in your life. You’ll rely less on food to be “fun,” and healthy eating will be easier.
Monday Motivation: What’s the candy situation in your house right now? Too much? If you think, “I can’t get rid of it because it’s a waste of money,” remind yourself that the money is already gone! Eating all the candy won’t bring the money back, it will just sabotage your goals.
Friday Weekend Warm-up: Halloween will likely look different this year, but overeating candy will still not make you feel good. Remember that, with a reasonable plan, you can enjoy some Halloween candy and still enjoy feeling on track, feeling in control, and not feeling sick from over-indulging. If you haven’t already done so, make a plan right now.
Thursday Think Tip: Whenever you have a big success (you overcome a craving, you don’t give in to the urge to emotionally eat, you order a healthy takeout meal, you stay on track at an event), ask yourself, “How did I do it? What was I saying to myself?” Then write it down! If it worked once, it’s likely to work again.
Wednesday Sabotage: I can still eat like I used to and look the way I used to.
Response: What’s the evidence for that? In the past, factors were likely different. I was younger, had more time to exercise, didn’t have kids, etc. I have to accept that now things are different and if I want results, I have to do things differently.
Tuesday Reality Check: Did you buy Halloween candy already? Is it tempting you? If so, get rid of it. Hide it. Give it away. Do something so that it’s not hanging around and taxing your resistance muscle the rest of the week.
Monday Motivation: We are heading into the holiday season. If you haven’t been on track lately, now is the time to start. Even if other holiday seasons have gotten the best of you in the past, this can be the year that you make a change. This can be the year that you get it right. And it starts TODAY!
Friday Weekend Warm-up: This weekend, get out there and move! The weather has cooled down, so now is the perfect time to get some exercise outside.
Thursday Think Tip: Are you reading Response Cards every day? If you’re not, it’s time to start! Your brain will make plenty of sabotaging thoughts all on its own. You need every bit of ammunition to respond to them.
Wednesday Sabotage: I just want to snack all evening long.
Response: If I get the urge to snack all evening long (especially if I’ve had a reasonable dinner), then it’s NOT about hunger! It’s about boredom, or being tired, or needing some pleasure. There are many other ways to achieve these ends without sabotaging my weight loss goals, so I’m going to find something else to do.
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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