March 17, 2017 – Friday Weekend Warm-up

If you make a mistake this weekend, remember that you’re allowed to make dieting mistakes. What you’re not allowed to do is use one mistake as an excuse to keep making more. Recover right that moment and make the rest of the weekend great.

March 16, 2017 – Think Thin Thursday

If you think, “It’s okay to eat [this food] because I don’t know how many calories are in it. It’s probably not that bad, anyway,” remind yourself, “Just because I don’t know how many calories are in it, doesn’t mean it doesn’t have a lot! My lack of knowledge doesn’t change the reality of what this food is made of.” Then make an educated guess and count the calories.

March 15, 2017 – Tuesday Reality Check

When dieters are counting calories, they often stop counting if they’re not happy with how the day is going. This is when it’s most important to keep counting because it’s critical to prove to yourself that you take accountability for your actions. If you stop counting, you’ll prove to yourself that you let yourself off the hook when things aren’t going well, and you exponentially increase the chances of having more off-track days in the future. Keep counting, no matter what!

March 14, 2017 – Tuesday Reality Check

When dieters are counting calories, they often stop counting if they’re not happy with how the day is going. This is when it’s MOST important to keep counting because it’s critical to prove to yourself that you take accountability for your actions. If you stop counting, you’ll prove to yourself that you let yourself off the hook when things aren’t going well, and you exponentially increase the chances of having more off-track days in the future. Keep counting, no matter what!

March 13, 2017 – Monday Motivation

So often we hear from dieters, “I was so happy when I stayed in control,” and “I felt really badly when I ate way too much.”

It’s important to keep in mind that no matter how much you may think you want to eat with abandon, it’s really staying on track that leaves you feeling great. It’s worth it!

March 10, 2017 – Friday Weekend Warm-up

If you eat out often, chances are you can’t indulge every time and still lose weight. However, remember that the experience of eating out is always a treat (no cooking, no dishes, being served), even if the food isn’t. This weekend, when you eat out, work on enjoying the non-food elements of the experience (as well as the food itself).

March 9, 2017 – Think Thin Thursday

While it’s probably not a realistic goal to cut out all sugar, it is reasonable to have the goal to cut back. Most of our clients work on the skill of one dessert a day. That’s such a great middle ground between too much dessert and none at all.

March 8, 2017 – Wednesday Sabotage

Sabotaging Thought: It’s sad that I can’t eat everything I want, whenever I want.

Response: Actually, it’s so GREAT that I can stick with my plan and lose weight. It would be so much sadder if I was stuck at an unhealthy weight where I didn’t feel good about myself.

March 7, 2017 – Tuesday Reality Check

You can’t exercise off a bad diet. Even if you spend hours in the gym, if you’re eating is out of control, chances are very high that you either won’t be able to lose weight, or that you’ll actually gain. Focus on making good choices in the kitchen, not just in the gym!

March 6, 2017 – Monday Motivation

There is no one giant step that leads to lasting weight loss. Rather, there are just lots and lots of little steps. What little steps are you working on this week?