November 16, 2016 – Wednesday Sabotage

Sabotaging Thought: I've been working on these dieting skills for a while now and they still don’t really feel like habits. Maybe I should give up.

Response: I’m better at these skills than I was 2 months ago, and in 2 more months I’ll be even better than I am right now. There’s no reason to give because, even though it may seem slow, I AM moving forward and making progress!

November 15, 2016 – Tuesday Reality Check

If you struggle with junk food at work, particularly this time of year, consider making a guideline that you don’t eat junk food while at work – but if it’s something you really want you can bring it home and have a portion after dinner.

That way you’ll have a much more struggle-free time at work, and when you do eat the treat, you’ll only have one portion with you so you won’t have to worry about giving in to cravings to eat more.

November 14, 2016 – Monday Motivation

Thanksgiving is right around the corner! Remember that it’s much easier to stay on track than try to get back on track, so this week: get on track, build up some positive momentum, and next week will go so much more smoothly.

November 11, 2016 – Friday Weekend Warm-up

Remember – if you eat at someone’s house this weekend, you may not have control over what food is served to you but you ALWAYS have control over what you put in your mouth. Paying attention to portion size is key in situations where you’re not in charge of the food.

November 10, 2016 – Think Thin Thursday

It’s helpful to view your eating day as a whole, and not just as individual meals. That way, if you don’t have bread at one meal, you’re less likely to feel deprived because you’ll be able to say to yourself, “Yes, I’m not having bread at lunch now, but that’s because I had toast for breakfast and I’m having a roll with dinner."

November 9, 2016 – Wednesday Sabotage

Sabotaging Thought: I wish I was losing weight more quickly.

Response: When has losing weight quickly ever helped me to keep it off? The faster I’ve lost it in the past, the faster I’ve gained it back. What does it matter if it takes an extra month or two to lose the weight in the course of the rest of my life?

November 8, 2016 – Tuesday Reality Check

If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is always another meal or snack coming. There will always be more food!

November 7, 2016 – Monday Motivation

Remember, even just maintaining your weight during the holiday season is a major achievement (studies show that most people gain). Over the next two months, keep your expectations reasonable. If the weight isn’t coming off as fast as you’d like, but isn’t coming back on either, you should be hugely proud of yourself.

November 4, 2016 – Friday Weekend Warm-up

If you have leftover Halloween candy hanging around your house but want to stay on track this weekend, you have two options – get rid of it, or plan when you’re going to have it. Having highly tempting food around with no plan of when you’re going to have it leads to giving in and overindulging. You can prevent this from happening!

November 3, 2016 – Think Thin Thursday

If you think, “I’m so tired, I have to eat,” remind yourself that while eating may be a (very) temporary fix, ultimately sleep is what your body needs, not food, so eating won’t help.

Ask yourself: Do I want to be tired and overweight, or just tired?