August 31, 2016 – Wednesday Sabotage

Sabotaging Thought: I won’t be able to resist the desserts at the party.

Response: No once will force me to eat. If I prepare myself in advance and use the skills I’ve learned, I’ll be able to stay on track. Telling myself I won’t be able to resist is giving myself an excuse not to try. That’s not okay!

August 30, 2016 – Tuesday Reality Check

If you think, “It’s okay to buy the whole box of cookies. I’ll be able to stop at one,” remind yourself that, most likely, history shows that it’s incredibly difficult to stop at one and you’re likely to end up eating more than you had planned. Set yourself up for success by only buying a single serving, or throwing away all but one serving before you start eating. While you may be able to stop at one, why take the risk when you don’t have to?

August 29, 2016 – Monday Motivation

We’ve asked you to do it before and we’re going to ask you to do it again. This week, focus on giving yourself credit. Give yourself credit for each diet skill you practice, every sabotaging thought you respond to, every craving you overcome, every good eating decisions you make, and every bit of exercise you do. You’re doing so much good stuff, it’s time to start paying attention to it.

August 26, 2016 – Friday Weekend Warm-up

If you know that you’re going to a dinner or event this weekend that will be difficult to manage:

1. Write out a plan (a mental plan is too easy to change)

2. Write out Response Cards that might be helpful.

Set an alarm so that you don’t forget and read your plan, your Response Cards, and your Advantages List before going to the event. As you’re reading your Advantages List, remind yourself, “The reason I’m going to stick to my plan is that I can achieve all these things. It’s worth it!

August 25, 2016 – Think Thin Thursday

Unless you have medical condition that makes getting hungry dangerous, it’s important to keep in mind that hunger is an irritation, nothing worse! It’s not the most pleasant sensation in the world, but not the most unpleasant one, either. Most people who don’t have a weight problem get (at least mildly) hungry before meals and snacks. It’s normal!

August 24, 2016 – Wednesday Sabotage

Sabotaging Thought: I really want to eat [this food] right now, even though it’s not on my plan.

Response: If I really want this food, I can always plan to have it tomorrow. It’s not that I’m depriving myself of this food, I’m just depriving myself of it in this moment. I absolutely can have it, I’ll just put it in my plan for tomorrow.

 

August 23, 2016 – Tuesday Reality Check

Celebrate the scale going down in non-food ways. If you celebrate it with (extra) food, the only thing you’re doing is sending the scale right back up.

August 22, 2016 – Monday Motivation

Today is a new day and the start of a new week. Whatever you did or didn’t eat this weekend is now in the past. Put all your energy into making today go exactly as you want it to!

August 19, 2016 – Friday Weekend Warm-up

This weekend, if you make a mistake and think, “Oh no, I’ve eaten something I shouldn’t! I’ve really blown it for the day so I might as well just get back on track on Monday,” remind yourself that if you were washing your nice china and dropped a plate and it broke, would you say, “Well, I’ve blown it now!” and then throw the rest to the floor? Of course not! Making an eating mistake is like dropping a plate. You can stop the damage after one and be fine, but the more you go on to eat off track, the more plates you throw to the ground. Don’t keep throwing plates on the floor until Monday!

August 18, 2016 – Think Thin Thursday

If you crave something sweet after a meal and are trying to break the habit, do this: after you finish eating, set a timer for 20 minutes and immediately engage in a (planned in advance) distracting activity. Tell yourself that you’re not allowed to consider eating something sweet until the timer goes off. By the time it does, it’s very likely that the craving will have passed completely because cravings don’t last forever, and they go away much more quickly the moment we get really distracted.