June 30, 2017 – Friday Weekend Warm-up

This weekend, if you have the thought, “I’m going to eat this because I just don’t care,” remind yourself that actually, you DO care. If you truly didn’t care, you wouldn’t be working on losing weight/healthy eating at all. If you truly didn’t care, you wouldn’t have an Advantages List full of reasons why this is incredibly important to you.

“I don’t care” is just an excuse to give in – remind yourself over and over again why you DO care and why it’s worth it to work on overcoming this momentary temptation in order to move you towards goals that are so amazing.

June 29, 2017 – Think Thin Thursday

If you’re feeling bored with the foods you’re eating, it’s critical that you start introducing more variety. If you put yourself into the trap of thinking you have to keep eating what you’ve been eating, eventually you’ll end up rebelling against it and getting off track.

June 28, 2017 – Wednesday Sabotage

Sabotaging Thought: It’s so hard to resist the candy at work. Everyone else is eating it, so why can’t I?

Response: Very unfortunately, my body doesn’t know or care what anybody around me is eating, it ONLY cares what I eat, so just because others are eating something doesn’t mean I can or should, too. That being said, if I really want to eat the candy at work (and it’s worth the calories), then maybe I should plan in advance when and how much to have. One piece a day? One piece on Friday? 

There is a huge middle ground between eating no candy and work and eating too much – it may be worth working towards a compromise.

June 27, 2017 – Tuesday Reality Check

Sometimes dieters have a hard time accepting the (healthy and maintainable) changes they need to make in order to lose weight. We remind them that nonacceptance leads to struggle, which then puts them in danger of giving up and regaining the weight they have lost. It’s important to work towards acceptance of what you have to do instead of struggling against it.

June 26, 2017 – Monday Motivation

This week, if nothing else, pick ONE thing to start working on (or one thing to refocus on). Trying to do too much at once is overwhelming and leads to spinning your wheels and never really getting anywhere. 
What ONE thing are you going to focus on this week? 
(Some examples: eating mindfully, eating everything sitting down, giving yourself credit, planning in advance, limiting dessert to one time per day, eating a set number of meals and snacks, tracking calories or points, adding more fruits and vegetables to meals and snacks.)

June 23, 2017 – Friday Weekend Warm-up

Remember, your body doesn’t know or care what anybody around you is eating. When others are eating a lot, it normalizes overeating and makes it feel like it’s okay but it’s not! It’s irrelevant to your body how much others are eating. This weekend, make sure what you’re eating is the right amount for YOU.

June 22, 2017 – Think Thin Thursday

If you come in contact with unplanned food and get a craving for it, remind yourself, “I’ve had [this food] before. I know what it tastes like. I’ll have it again so I don’t need to eat it every time the opportunity arises.” Then make a plan for when you will eat it (tomorrow? Over the weekend?) so that not eating it in the moment doesn’t feel as hard

June 21, 2017 – Wednesday Sabotage

Sabotaging Thought: I want to watch TV and TV is so much better when you eat while watching.

Response: TV IS so much better when I’m eating, but every part of life is so much better when I’m thinner, healthier, and feeling good about myself. Likely I want to eat while I watch TV because TV alone is not quite entertaining enough – but food is not the only enhancement to TV! I can try other things while I watch TV that have no negative consequences, like playing a game on my phone, knitting, coloring, painting my nails, putting pictures in an album, doing a puzzle, etc.

June 20, 2017 – Tuesday Reality Check

Don’t legitimize overeating food just because it’s “healthy.” Overeating is overeating and if you take in too many calories, regardless of where they’re coming from, you’ll either gain weight or won’t be able to lose weight.

June 19, 2017 – Monday Motivation

One of our dieters recently got back on track after a period of overeating. She said to us, “THIS FEELS SO GREAT! For the first time in weeks my mind is at peace because I know I’m making decisions that are healthy for me. Getting back on track was hard but it’s so worth it because of how good it feels. I can’t believe I forgot that!”