June 15, 2016 – Wednesday Sabotage

Sabotaging Thought: 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.

June 14, 2016 – 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.

June 13, 2016 – 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.

June 10, 2016 – 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.

June 9, 2016 – Think Thin Thursday

Want to know something you can do to make controlling your eating so much easier? GO TO BED!! Getting enough sleep is so critical to help regulate hunger and cravings. Being sleep deprived makes everything harder, and eating is no exception. If you’re tempted to say up late, think about how much harder it will make your day tomorrow vs. how much better it will be if you get enough sleep. Losing weight is hard enough, don’t make it unnecessarily harder for yourself.

June 8, 2016 – Wednesday Sabotage

Sabotaging Thought: I want to eat more dessert, if I don’t I’ll be depriving myself.

Response: It’s true that by not eating more, I’m depriving myself of extra dessert. But when I don’t deprive myself of extra dessert, I DO then deprive myself of losing weight and reaching my important goals. It’s not that I can't have any dessert, but when I have extra I then lose out on other (more important) things.

June 7, 2016 – Tuesday Reality Check

If you’re tempted to skip meals or snacks, thinking that it will help you lose weight faster, don’t do it! It doesn’t work. When people skip meals/snacks, it tends to make them much hungrier later, and therefore much harder to control their eating. Also, they then often say to themselves, “Well I didn’t eat lunch so it’s okay to have more dinner,” and then wind up taking in way more calories than they would have if they had just had a reasonable lunch.

 

June 3, 2016 – Friday Weekend Warm-up

We’ve said it once and we’ll say it a thousand more times: it just doesn’t work to be consistent and controlled during the week and then overeat on weekends. This might enable you to maintain your weight (although it’s likely at some point it will cause you to gain) but it likely won’t enable you to actually lose weight. When working on weight loss, weekend eating is just as important as weekday eating.

June 2, 2016 – Think Thin Thursday

Remember, hunger and cravings ALWAYS come and go, they never get worse and worse and worse until you can’t stand them. If you feel hunger or craving and give it enough time, it will pass entirely. If you don’t eat, the hunger will come back, but then it will go away again. You can handle it!

June 1, 2016 – Wednesday Sabotage

Sabotaging Thought: I just want to eat and eat and eat [pizza].

Response: While it’s true overeating [pizza] feels good in the moment, ultimately it makes me feel physically AND psychologically sick because my stomach hurts and I feel so regretful and mad at myself. It’s not worth it!