(from "The Beck Diet Solution")
I now know …
- I can control my eating if I plan in advance what I need to do and if I practice what I need to say over and over to myself.
- when I’m tempted to eat something I shouldn’t, I need to pull out my list that contains all the reasons I want to lose weight.
- just because I’m hungry doesn’t necessarily mean I should eat.
- cravings always go away, and there are things I can do to make them go away faster. I don’t have to give in to them.eating a reasonable breakfast and lunch is important so I won’t overeat at night.
- if I don’t follow a nutritious diet, I’m more likely to cheat.
- I have to make time for dieting and exercise.
- I have to prepare in advance for sabotaging thinking.
- I need to sit down and eat slowly and notice every bite — every time I eat.
- if I eat something I shouldn’t, it’s just a mistake. It doesn’t mean I’m hopeless or bad. I don’t have to make it a bigger mistake by continuing to eat whatever I want for the rest of the day.
- I have to put my needs first sometimes.
- it’s okay to say no to people who offer me food.
- I have to watch out for fooling myself. Every single time I put food in my mouth, it matters.
- I need to give myself credit every time I do what I’m supposed to do.
- if I regain weight, I can go back to using the skills I learned to lose it — every time.
- I can do it! I have the skills now. I know how to do it, and I’ll have these skills forever.
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