d e v o n
Not today Justin
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祝日 / Permanent Vacation
Love Begins
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Janaina Medeiros
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TVSTRANGERTHINGS
todays bird
Kiana Khansmith
Product Placement
$LAYYYTER
Sade Olutola
occasionally subtle
almost home
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@beckdietsolution
When you’re working on losing weight, keep in mind that the number on the scale is not the only thing that counts; it’s also about how you feel about yourself and your eating. When you gain control over your eating and know that you’re no longer at the mercy of your hunger, cravings, and emotions, you’ll feel GREAT, regardless of whether the number on the scale is what you ultimately hope to see.
Friday Weekend Warm-up: If you have trouble with grazing during on weekends, remember that likely a lot of that extraneous eating is about being bored or at loose ends, not about hunger, so eating is not the answer. Go find something else to do!
Think Thin Thursday Tip: If you think, “I’ve always been an emotional eater; I can’t change,” it’s important to remember that somewhere along the line you learned to eat when you were feeling bad, and now you can unlearn it. Habits can ALWAYS be changed with consistent work and practice. Just because you’ve always done something a certain way doesn’t mean it has to be that way forever.
Sabotaging Thought: I can’t ask my family to make changes just because I need to lose weight.
Response: My needs are more important than my family’s wants. I’m entitled to institute changes so that I can reach important goals. Not making changes hasn’t worked.
Tuesday Reality Check: When you encounter food pushers, remind yourself, “It’s not my responsibility to make others feel good about what they eat and drink, but it IS my responsibility to make healthy choices that make me feel good.” Turning down food doesn’t mean you’re telling food pushers not to eat or drink something, so it’s not your responsibility if they then ultimately decide to change their eating as a result of you saying no.
Monday Motivation: You can’t undo any eating from the past, you can only control what you do eat in the future (so there’s no point in berating yourself for past mistakes). Instead, focus on what you can do to make TODAY’s eating a success!
Really focus on and point out to yourself all the great things you’re doing each day.
Doing so will make you feel good about what you’re doing and help you to stay on track during these tough weekend days.
Think Thin Thursday Tip: If dieting is feeling really hard and you’re feeling a lot of deprivation, it may be because you’re being too restrictive. Make sure you don’t fall back into old dieting notions of thinking you have to cut out certain foods entirely. Doing so always ultimately backfires because you’ll start rebelling against what you’re doing and go too far the other way.
www.beckdietsolution.com
Wednesday Sabotage: I really want to eat a second piece of cake, even though I only planned to have one.
Response: While I might enjoy it for a few minutes (although chances are I won’t enjoy it as much as the first piece because the whole time I’m eating it I’m going to know I shouldn’t be doing this), I’ll ultimately end up regretting getting off track for so much longer. It’s not worth it.
Tuesday Reality Check: Remember, if you’re stressed and you want to eat, what your body doesn’t need is food (because it’s not about hunger), what it does need is a means to calm down. When you’re stressed, make sure you give yourself other alternatives (like taking a walk, talking to a friend, reading a blog post, doing some deep breathing) so that you aren’t constantly at risk for eating.
Monday Motivation: This week, instead of having a number goal in mind (meaning, a number you’ll see on the scale), have a habit goal in mind. Commit to something like eating everything sitting down, or eating just one dessert a day, or going for a 30-minute walk 5 times a week, or eating more vegetables with meals. Doing so will give you something concrete to work on, instead of just stressing about the number.
Friday Weekend Warm-up: If you think, “I can get back on track after the weekend,” remind yourself, “How many times have I ‘started my diet’ on a Monday? I could have lose weight and kept it off for years now if I didn’t use that excuse.”
Think Thin Thursday Tip: If you have tempting leftovers in your house, it’s critical to make a plan for exactly when and how much you’re going to have. That way, it will be much easier to resist them at any given moment because you’ll be able to say to yourself, “I don’t need to have this now, I get to have some for dinner tonight.” If you have no plan, resisting will be much more difficult.
Wednesday Sabotage: I’ve worked really hard. If I don’t lose a lot of weight this week I’ll be too discouraged to keep dieting.
Response: It’s very unlikely I’ll lose a lot of weight in one week (because I’m not doing anything drastic). I need to adjust my expectations. If I wanted to become a body builder and put in a lot of hard work one week, I wouldn’t expect to see huge muscle growth immediately. This is the same thing. Weight loss will come but it likely won’t be as quickly or immediate as I’d like. As long as I stick with it, I’ll get there.
Tuesday Reality Check: It’s important for you to send yourself the message that there’s no food that you can eat when you’re off track that you can’t also eat when you’re on track. If you have foods that seem like “off limits” when you’re “being good” then you’ll always be at risk for getting off track because you’ll want to eat those foods you’re forbidding yourself.
www.beckdietsolution.com
Monday Motivation: Some dieters think, “I don’t deserve credit until I reach my weight loss goals.” This is 100% NOT TRUE because all the small steps along the way are what add up to the big changes. If you’re not already, right this moment start giving yourself credit for all the progress you’ve made and all the good things you’re doing.
Friday Weekend Warm-up: If you eat out this weekend, it’s important to remember that you don’t always have control over what is being served, but you always can control how much you actually eat.