September 16, 2016 – Friday Weekend Warm-up

If you’re eating at a restaurant this weekend, chances are the portions they serve you will be too big. Deciding in advance how much you’re going to eat (before you put a bite of food in your mouth) and saving the rest to bring home for another meal the next day is such a win/win/win. Doing so means you get to eat a reasonable amount of calories and stay on track, it means you get to enjoy the good restaurant food twice, and it means you get to save money because you get two meals for the price of one.

 

September 15, 2016 – Think Thin Thursday Tip

Two of our clients recently did the hunger experiment (where they went from breakfast to dinner without eating to prove to themselves that hunger comes and goes and that, compared to other physically uncomfortable things they’ve been through, hunger is barely even on the same scale). One came to the conclusion that hunger is an irritation and the other that hunger is an inconvenience. We love both of these words because they put hunger in its place and illustrate perfectly that hunger is not the most pleasant sensation in the world, but it’s not the worst thing, either. Not by a long shot.

September 14, 2016 – Wednesday Sabotage

Sabotaging Thought: When I’m counting calories, I have to make sure I’m counting everything perfectly and exactly.

Response: This is impossible! If I put the burden on myself to be perfect and exact when counting, then I’ll spend way too long trying to figure out what I’m eating, counting calories will feel like a huge burden, and I’m likely to give up. There are many times when being exact is impossible (like when I eat at a restaurant) so I need to give up the idea that perfection is achievable. Instead, I need to spend a short amount of time and come up with a reasonable guess and then move on! Chances are sometimes I’ll overestimate and sometimes I’ll underestimate and it will even out.

September 13, 2016 – Tuesday Reality Check

Initially dieters often think they can get away with not practicing some of the dieting skills. The truth is that yes, for a while you probably can get away with this but if your goal is PERMANENT weight loss then at some point (whether it's 2 months or 2 years from now) it WILL catch up with you.

September 12, 2016 – Monday Motivation

If you don’t want to work on losing weight forever, then do what you need to do NOW! Make this the day/week/month/year that you finally achieve your goals and spend the next decades enjoying being at a lower weight, instead of struggling to get there. Do it now!

September 9, 2016 – Friday Weekend Warm-up

Remember, being on track does not necessarily mean you’re perfect. It means that if you make mistakes, you recover right away and don’t let yourself keep making more. This weekend, instead of thinking you need to be perfect (and then getting off track and deciding to wait until Monday to recover), focus first and foremost on recovering immediately from mistakes and on continuing to stay on track and move forward. Guaranteed this approach will help you have a much better weekend overall!

September 8, 2016 – Think Thin Thursday

Here is a great Response Card that one of our clients recently made about emotional eating:

“Eating doesn't solve the problem. It temporarily distracts from the problem and it is effective in the short term, but it never solves the problem and only ultimately gives me two problems. Do I want one problem or two? One cause of stress or two? One cause of my bad mood or two?”

September 7, 2016 – Wednesday Sabotage

Sabotaging Thought: Counting calories is too inconvenient.

Response: What’s my goal? Is it to be as inconvenienced as little as possible, or is it to lose weight and keep it off? Unfortunately, these goals are not compatible, so I have to figure out which is more important to me. On the other hand, the reality is that being overweight is terribly inconvenient, so it’s not as if I avoid inconvenience in not counting calories. Plus, it gets easier the more I do it.

September 6, 2016 – Tuesday Reality Check

If you give into a craving because you think, “I just don’t want to have to think about dieting right now,” remind yourself that there’s no such thing as ‘not thinking about it.’ Either you can think about it now, and put in the effort to stay on track (and feel really proud of yourself!), or you can give in, and then think about it later when you’re feeling mad at yourself, when you’ve reinforced bad habits, and when you’re struggling to get back on track. All you’ll be doing in the latter is postponing thinking about it and in doing so, bring on many negative consequences.

September 5, 2016 – Monday Motivation

(For many people) today is a day off from work, NOT a day off from practicing good eating behaviors. Labor Day, along with 20 other holidays, happens every year so it's not a reasonable excuse to overeat. Stay in control and guaranteed Tuesday morning you'll be so happy you did.