One might think their reasons for straying from their diet plan are reasonable, BUT sabotaging thoughts can be devastating to the person who wants to lose weight. They can be dealt with in a positive way, AND that will make it possible to stay on your plan IF you want to get rid of that big “butt”.
“I would have gone to the gym BUT my friend called and asked me to go shopping.” “I was planning to make my lunch and bring it to work, but I didn’t have time to go to the grocery store.” “I meant to sign up for the meditation class BUT missed the deadline. Maybe I’ll do it next time.” “I wanted to stay on my diet; BUT when I saw the short ribs on my neighbor’s plate, I just had to have them.”
When you use the word BUT as a conjunction you negate the first half of the sentence. BUT means that although you considered making the healthy choice on your diet, you gave yourself another option.
Dr Judith Beck, author of The Beck Diet Solution, teaches the concept of ” no choice”. She says just because you want
something doesn’t mean you have to have it. If you put exercising, eating only what you’d planned, and managing your stress in the ‘no choice’ category you take away the inner struggle. Its the same concept as brushing your teeth or paying taxes–these aren’t optional. You may not like it or think it’s fair, but you do it anyway to avoid the consequences of not doing it. Who would choose dentures or major fines?
Although it’s important to acknowledge your feelings, you can still do what’s in your best interest by giving yourself no choice when it comes to straying from your plan.
“I have so much to do today AND I’ll have to find a way to prioritize my chores so that I get on the treadmill for a half hour.”
“I’m under a huge work deadline AND I’ll make time for my back exercises because it will help me to feel better. Ugh, I wish I didn’t have to.” It’s OK to express your feelings if you do not let them deter you from doing what you need to do.
“I do not feel like going to the gym AND it’s important that I get my blood pressure down so that I can live a healthy, long life. I want to know my grandchildren!”
Did you ever notice that people with smaller butts say AND?
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss,
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Copyright © 2010 Ellen N. Resnick, LCSW and HealthyWage LLC.