Friday Weekend Warm-Up – July 19, 2019

Friday Weekend Warm-up: This weekend, remember, when you say “no” to eating something, you’re also saying “yes” to even better things – losing weight, better health, increased self-confidence, feeling proud of yourself, and more.  Focus on what you’re saying YES to!

Think Thin Thursday – July 18, 2019

Think Thin Thursday Tip: If you think, “I’m going to try to eat extra to see what I can get away with,” remind yourself that the only thing you’ll really ‘get away with’ is either not losing weight or losing it much more slowly.

Wednesday Sabotage – July 17, 2019

Wednesday Sabotage: I don’t want to work on healthy eating right now because I just don’t feel like thinking about it this summer.

Response: Either way I’m going to think about it. When I’m off track, I spend time thinking about needing to get back on track and feeling guilty about my eating. There’s no such thing as ‘not thinking about it,’ summer or otherwise.

Tuesday Reality Check – July 16, 2019

Tuesday Reality Check: A common thinking error that people make is “mindreading” – assuming they know what someone will think.  Believing that you can’t turn down food someone is offering you because they will be terribly disappointed is mindreading.  Maybe they will be disappointed or maybe they won’t be, but you don’t actually know unless you have evidence.

Monday Motivation – July 15, 2019

Monday Motivation: It’s undeniably true that there are disadvantages to losing weight – not eating as much as you want whenever you want, having to watch portions, not eating or drinking the same things as other people may be. However, it’s important to compare those to the advantages of losing weight – better health, improved self-confidence, increased mobility, better quality of life (in so many ways), etc. This week, focus on the advantages, not the disadvantages.

Friday Weekend Warm-Up – July 12, 2019

Friday Weekend Warm-up: If you come in contact with free food this weekend and think, “It’s okay to have some because it’s free,” remind yourself that just because it’s free in terms of cost doesn’t mean it’s free in terms of calories! Your body doesn’t know or care how much money you spent on something – it processes all calories the same.

Think Thin Thursday – July 11, 2019

Think Thin Thursday Tip: At the end of the day, most people forget some (or all) of the food they ate standing up because food eaten standing up just doesn’t seem to register in the mind or body the same way as food eaten while deliberately sitting down. Working on eating every bite sitting down (and slowly and mindfully) is a comfortable way of cutting many calories from your diet because, ultimately, you likely won’t miss that food or feel any less satisfied.

Wednesday Sabotage – July 10, 2019

Wednesday Sabotage: I can’t believe I gave in to that craving. I can’t do this. I should just give up.

Response: Learning to lose weight and keep it off is a process and it takes time. I’m not going to learn it overnight, and I’m not going to be good at it overnight. Just because I gave in once, doesn’t negate all the other times I didn’t. I need to take an accurate picture of how things are really going and acknowledge that, while I’m not perfect, I’m better than I was. As long as I keep working at it, I’ll keep moving forward.

Tuesday Reality Check – July 9, 2019

Tuesday Reality Check: There’s a difference between physical satisfaction and psychological satisfaction.  If you’ve eaten a reasonable portion of food and you want more, remind yourself that while you may be experiencing a lack of psychological satisfaction, physically you’ve had enough so it’s time to stop eating.

Monday Motivation – July 8, 2019

Monday Motivation: If you feel daunted by how long it will take to lose the weight you want to, remember that the time will pass anyway! A year from now you’ll be a year older regardless, but do you want to be a year older and stuck at a heavier weight, or a year older and feeling SO MUCH BETTER? Either way, the time will pass.