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Think Thin Thursday – September 19, 2019

Think Thin Thursday Tip: A great skill to work on is not taking seconds. If you portioned yourself a reasonable amount the first time, then eating seconds will be purely because your mouth wants more, not because your body needs more food. Work on eating your food slowly and mindfully and remind yourself that when you’re done, you’re done.

Off-Track Mode

Dieters get into “off-track mode” when they get off track, the scale has gone up, and they believe they are helpless in the face of their weight problem.

Tuesday Reality Check – September 17, 2019

Tuesday Reality Check: If you’re tracking something (calories, points, carbs, etc.), it’s really important to track AS YOU EAT, not at the end of the day. If you wait, you’re telling yourself it’s okay not to do something that you know you should do, which exercises your giving-in muscle. Plus, if you wait, it’s likely you may end up forgetting something you ate and/or realize at the end of the day that you’re over calories/points/carbs because you didn’t know where you stood before dinner.

Monday Motivation – September 16, 2019

Monday Motivation: Initially, dieters often feel a sense of unfairness about what they’re not eating. However, along the way as they learn new skills and start to feel in control of their eating, they start to feel proud of what they don’t eat – not deprived. If you feel deprived, keep in mind that it’s HIGHLY likely this won’t always be the case. Stick with it!

Friday Weekend Warm-Up – Semptember 13, 2019

Friday Weekend Warm-up: Dieters are over prone to grazing a lot on the weekend. It’s helpful to remember that you’re always better off if you sit down with a defined snack and eat it mindfully. Doing so is ultimately so much more satisfying (physically and psychologically) than grabbing little things here and there – and it also means you’ll probably take in fewer calories.

Think Thin Thursday – September 12, 2019

Think Thin Thursday Tip: It’s important to eliminate the words, “I’ve blown it for the day,” from your vocabulary. Telling yourself that just gives you an excuse to continue overeating. Instead of thinking, “I’ve blown it,” remind yourself that you made a MISTAKE, but you’ll recover right away and have a great rest of the day.

Wednesday Sabotage – September 11, 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 – September 10, 2019

Tuesday Reality Check: If you’re following a diet plan that has some “free” foods on it, remember that all food has calories and if you eat too much of it (even if it’s “free”), you won’t be able to lose weight.

Monday Motivation – September 9, 2019

Monday Motivation: Consistency is the only way to build your resistance muscle! When you’re on track some of the time but off track other times, you’ll just end up spinning your wheels and not really getting anywhere. This week, focus on goals you can be one-hundred percent consistent with and make progress toward strengthening your resistance muscle.

Friday Weekend Warm-Up – September 6, 2019

Friday Weekend Warm-up: What are you doing this weekend to enhance your weight loss or maintenance efforts? Here are some examples: exercising; catching up on sleep; planning for the week; food shopping; food prep; de-stressing in healthy ways; reading Response Cards, etc.