October 19, 2011 – Wednesday Sabotage

Sabotaging Thought: Now that I’ve lost weight I can stop being so careful.

Response: While I may be able to loosen up a little, I have to remember that I lost weight because of the different ways I am now doing things. The moment I return to my old habits is the moment I start to gain weight back.

October 18, 2011 – Tuesday Reality Check

It is a biological impossibility for your weight to go down every day. Daily fluctuations are NORMAL and even if you’ve been perfect on your diet the number on the scale will go up on some days.

October 17, 2011 – Monday Motivation

EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation.

October 14, 2011 – Friday Weekend Warm-up

If you think, “Weekends should be about fun, not about dieting,” remind yourself, “Eating healthfully and having fun are not mutually exclusive. Just because I may not eat EVERYTHING I want doesn’t mean I can’t enjoy what I do eat. And besides, staying in control of my eating ALWAYS feels so much better than being out of control.”

October 13, 2011 – Think Thin Thursday Tip

Once dieters stop giving in to cravings, cravings lose power over them because dieters know with absolute certainty they can withstand them and when they do, cravings go away.

October 12, 2011 – Wednesday Sabotage

Sabotaging Thought: I don’t want to get on the scale because I think I’ve gained weight.

Response: This is when it’s MOST important to get on the scale so I hold myself accountable. I need to find out if I have gained weight so I can figure out what mistakes I’ve made and correct them. I’m NOT a bad person for making mistakes, but it would be bad if I let the fear of them ruin my chance for success.

October 11, 2011 – Tuesday Reality Check

Dieters can be excellent at fooling themselves: If I eat standing up, it doesn’t count; if it’s just this one time, it won’t matter; since I’ve already eaten too much it’s okay to keep eating. When dieters are able to accept reality and recognize that such thoughts are sabotaging and false, they are able to overcome them and move forward.

Instituting Exercise – Part II

I asked Jamie to think about the week to come and what sabotaging thoughts she might have that would get in the way of her enacting her exercise plan. Jamie reported that she might think:

• 20 minutes is almost nothing and it won’t do anything anyway

• It’s too hard to get myself to do it

• I’ll never be able to keep it up so why should I start

• I’m too busy/rushed/stressed to exercise this week, I’ll start next week

• I just don’t feel like exercising right now

[Do any of these sound familiar to you?]

In session I helped Jamie to examine each one of those thoughts and come up with responses to them. Here are Jamie’s new responses:

Sabotaging Thought: 20 minutes is almost nothing and it won’t do anything anyway

Response: 20 minutes is MUCH better than 0 minutes. I can work up from here but it’s important to start off smaller so that I don’t fall back into my all-or-nothing habit by having too hard of a goal and then getting overwhelmed and quitting, like I have done so many times in the past.

Sabotaging Thought: It’s too hard to get myself to do it

Response: The hardest part is just getting my sneakers on. Once I get myself out the door it will be easier. I’ve proven to myself that I can do hard things where dieting is concerned so I know I can do this hard thing, too. It’s so worth it!

Sabotaging Thought: I’ll never be able to keep it up anyway so why should I start

Response: In the past I’ve never kept up with exercise because I didn’t know how to identify and respond to my sabotaging thoughts. Now I have learned to talk back to the thoughts that would get in the way of my exercising consistently and I’ve also learned how to make diet and exercise a TOP priority and to not make excuses.

Sabotaging Thought: I’m too busy/rushed/stressed to exercise this week, I’ll start next week

Response: When has “starting next week” EVER helped me to reach my goals? I need to start doing these things THIS MINUTE or I never will. Besides, exercise will actually help me calm down and make me less stressed, not more. And being busy is NO excuse because I won’t be able to do all those other things if I’m not healthy.

Sabotaging Thought: I just don’t feel like exercising right now

Response: It’s true, I don’t feel like exercising. But even more I don’t feel like being overweight, putting my health at risk, and not being able to run around with my kids. Even though I don’t feel like it I just have to do it anyway because the payoff will be more than worth it.

I had Jamie write down each one of these responses onto Response Cards and part of her homework was to read them every single day until the ideas started to get more into her head.

I also discussed with Jamie that just doing the exercise is not the only important factor because it’s also very important what she says to herself while she’s doing it. I pointed out to Jamie that if, while she’s walking, she says to herself the whole time, “This is terrible. I hate doing this. I really wish I didn’t have to ever exercise. This stinks and I should be doing 100 other things right now,” then she’s going to have a pretty bad time and it’s going to be that much harder for her to get herself to exercise the next time. On the other hand, if Jamie says to herself while she’s walking, “Okay, I may not like this all that much but it’s GREAT that I’m doing this. This is so important for my health and my well-being and I know I’m going to get so many positive things in return. I deserve lots of credit for doing this,” then she’s likely going to have a much better time, actually end up feeling good about it, and will have an easier time getting her sneakers on the next time.

The bottom line: I had to help Jamie change her thinking so that she would be able to effectively change her behavior.

October 10, 2011 – Monday Motivation

Consistently working to stay in control of your eating can be difficult and can sometimes feel not worth it, but ultimately the rewards of losing weight are SO MUCH more important and ALWAYS worth it, no matter how hard dieting may feel at any given time.

October 7, 2011 – Friday Weekend Warm-up

When dining with other people, dieters are much more likely to get distracted by conversation and end up eating a lot more. We advise them to immediately portion off how much they are going to have because that way, even if they eat it while distracted, they won’t wind up consuming more than they had planned.