Tuesday Reality Check: If you think, “I don’t deserve credit for my dieting tasks because I should already be doing them,” remind yourself that no, you SHOULDN’T already be doing these things, because you didn’t know how. If this was easy, nobody would be overweight (or gain weight back after they lost it). It’s imperative to give yourself credit and recognize your accomplishments, so that you can build your confidence and sense of self-efficacy.
Monday Motivation: Is your eating environment a nice place to be? If you routinely eat at a table that is cluttered with other things, it can cause a more stressful eating experience (and take away from being able to eat slowly and mindfully). This week, take the time to make sure you have a peaceful place to eat!
Friday Weekend Warm-up: Remember, your body does not know or care that it’s a weekend; it processes calories the same regardless of the day of the week. If your goal is to lose weight and keep it off, then weekends are a break from work, NOT a break from healthy eating.
Think Thin Thursday Tip: If you’re feeling discouraged by getting off track, remind yourself that you ARE capable of major change. You can do this. It’s not always easy, but the most important thing is that you persevere. You will get there!
Wednesday Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
Tuesday Reality Check: If you think, “I’ll start my diet tomorrow,” remember that putting it off strengthens that resistance muscle because you’re allowing yourself not to do what you know you need to. Starting RIGHT THIS MOMENT strengthens your resistance muscle and increases the chances that tomorrow you’ll be able to keep it going!
Monday Motivation: We’ve said it before, and we’ll say it again – losing weight initially takes a LOT of time and energy. If you want it to happen, it means you have to put it FIRST. Remember – you deserve to put yourself first.
Friday Weekend Warm-up: While “going with the flow” might be a great attitude to have toward many things in life, it just doesn’t work with food when you’re trying to lose weight. Doing so means you have to make too many “in the moment” decisions, which are the ones most likely to get you into trouble. This weekend, commit to planning in advance and NOT going with the flow, food-wise.
Think Thin Thursday Tip: A great skill to work on is not taking seconds. If you portioned yourself a reasonable amount the first time, then eating seconds will be purely because your mouth wants more, not because your body needs more food. Work on eating your food slowly and mindfully and remind yourself that when you’re done, you’re done.
Wednesday Sabotage: I just want to eat without consequence.
Response: Oh, well! I don’t like that I can’t eat without consequences, but I can’t change that fact (not if I want to lose weight and keep it off). I need to stop struggling against it, accept that this is the way it is, and move on.
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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