Wednesday Sabotage – July 31, 2019

Wednesday Sabotage: I’ll never be able to get to the weight I was when I was younger. I should stay where I am, it’s good enough.

Response: If I’m at a healthy weight then maybe I SHOULD stay where I am and work on acceptance. If I’m not at a healthy weight, then it’s NOT good enough because my health is suffering. Yes, it’s true that I may never return to my younger weight, but that doesn’t mean I can’t still be healthy, feel good about myself, and achieve everything on my Advantages List. Having unreasonable expectations gives me an excuse to not even try, when I can still improve my life so much by working hard and losing weight.

Tuesday Reality Check – July 30, 2019

Tuesday Reality Check: There is a big difference between things that are really hard and things that are impossible. If you feel daunted by the prospect of losing and maintaining weight, remind yourself that it is a matter of learning and practicing (over and over again) necessary skills, not an impossible feat. Telling yourself it’s impossible is an excuse to give up. Telling yourself it’s hard but worth working on is a motivation to keep moving forward.

Monday Motivation – July 29, 2019

Monday Motivation: If you’re having trouble getting yourself to stop eating something because it tastes really good, remind yourself that stopping comes with some huge benefits – you get to feel in control and on track, you don’t take in too many calories, you enable yourself to lose weight, you don’t ruin the enjoyment of the eating experience by overeating, etc. Stopping isn’t a negative!

Friday Weekend Warm-Up – July 26, 2019

Friday Weekend Warm-up: Eating half of your (presumably much too big) meal at a restaurant and bringing the other half home is a win/win/win situation: you get to enjoy the meal twice, you pay only once for two meals, AND you get to continue working on healthy eating and healthy habits!

Play it Forward

Usually when dieters are faced with eating something they want to eat, in that moment they’re thinking about how good it will taste and how deprived they’ll feel if they can’t have it, rather than looking at what will happen once the food is gone.

Think Thin Thursday – July 25, 2019

Think Thin Thursday Tip: If you’re not great at self-care, you’re likely going to be vulnerable to turning to food when you get stressed or upset because you won’t have other ways of calming down or soothing yourself. It’s important to build other means of comfort and stress-relief into your life so you have other things to turn to besides food.

Wednesday Sabotage – July 24, 2019

Wednesday Sabotage: It’s okay to eat extra because it’s a rare treat and I never get to have it.

Response: Just because I don’t come in contact with this food often, doesn’t mean I couldn’t seek it out; there is almost no food that I couldn’t buy or make 365 days a year. I don’t need to overdo it now, because I can ALWAYS get it again. Besides, if I overeat, it will ruin the pleasure of having it because I’ll feel guilty.

Tuesday Reality Check – July 23, 2019

Tuesday Reality Check: Being accountable for your actions is a critical part of successful weight loss because it enables you to recognize mistakes, which then allows you to learn from them for the future.  It’s not about making yourself feel bad for making mistakes, it’s about learning from them to help you keep moving forward.

Monday Motivation – July 22, 2019

Monday Motivation: No matter how the weekend went, Monday is always an opportunity for a fresh start. Starting right now, give yourself credit for every positive thing you do towards meeting your weight loss goals. It will help you feel better, raise your confidence, and give you motivation to keep going.

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!