Watch Dr. Sylvia Gearing describe some of the most common self-sabotaging thoughts about eating and how you can stay on track to your weight loss goals - click here.
Over the years, I’ve become convinced that the chief reason diets fail is that we don’t really understand the psychology of dieting.
We are usually competent at a million other things—our work, our marriage, parenting our kids. But the task of really taking care of our bodies and regulating our food is often left for another day. Now here are some important things that you can do to dispute your negative thinking about dieting:
Plan, Plan, Plan
In Dr. Judith Beck’s best selling book, she reminds us that planning for dieting is essential. We know that a clearly defined path bolsters successful change. Without a dedicated food plan, exercise regimen, and proper psychological tools, dieting will be much more difficult.
Dr. Beck’s brilliant method of response cards can help you dispute the negative thoughts that float through your mind and undermine your resolve. With each negative thought, write a positive reply that reinforces reality. For example, if you say to yourself that dieting is hopeless, reply that you’ve done harder things before and there is always a choice in what you eat.
Meditating For Success
Dr. Beck recommends using the skills of mindfulness to calm your mind and prevent overeating. Try taking slow, deep breaths for ten minutes while you allow your body and thoughts to slow in pace and intensity. Taking the time to calm your mind will help you establish full control over your food choices.
Savor The Moment
Dr. Beck also recommends using mindfulness techniques when you are eating. Slowly and carefully chew each bite while sitting. Allow your body to consume the food without stress or hurry. Taste each bite completely and focus on how full you are feeling. Redefine your concept of feeling full and when to stop eating.
Once you begin to lose weight, make sure to acknowledge your accomplishment. Most of us forget that positive self talk is the fuel to keep us going. Taking a moment to congratulate yourself will help you hit the next weight loss goal!
For the best and most comprehensive guide to successful dieting using the power of cognitive techniques, read Dr. Judith Beck’s books on the Beck Diet Solution.
If you know someone who is struggling with the emotional and psychological aspects of weight loss, please seek the assistance of a clinical psychologist.
"The Beck Diet Solution" Series by Dr. Judith Beck