Wednesday Sabotage – May 31, 2017

Sabotaging Thought: If I can’t exercise for at least half an hour, it’s not worth doing anything.

Response: ANY exercise is better than no exercise! Five minutes is better than zero minutes. It’s important for me to prove to myself that I can stay in the exercise habit even when I have limited time.

Tuesday Reality Check – May 30, 2017

Skipping meals backfires! Often when dieters skip a meal, they then think, “Since I didn’t eat lunch I can afford to eat extra now,” and then wind up taking in many more calories than they would have if they had just eaten a reasonable lunch and dinner.

May 29, 2017 – Monday Motivation

Remember – no matter how hard or easy dieting feels today is NOT how hard it will feel tomorrow and in the future. The more you practice your skills and the more habitual they get, the easier and easier it becomes to keep doing them.

May 26, 2017 – Friday Weekend Warm-up

Make sure you have a PLAN for how you’ll handle your eating this weekend. If you think, “I’d rather just see how things go, instead of planning,” ask yourself, “How often does that work out well for me?”

What are the chances of success with a plan vs. without a plan? Consider the evidence and act accordingly!

May 25, 2017 – Think Thin Thursday

Most dieters get to the point where they leave events and feel good about what they didn’t eat, not deprived. Because of this, it’s important to remind yourself that you don’t have to worry about feeling deprived in the future because it’s very likely that you won’t.

May 24, 2017 – Wednesday Sabotage

Sabotaging Thought: It’s okay to eat extra at dinner tonight because I’ve had a hard day and I deserve it.

Response: I do deserve to calm down after a hard day (although eating isn’t the only way to achieve this). And I do deserve to eat dinner. What I don't deserve is to OVEREAT at dinner and then face the consequences (physical, psychological, and not reaching my weight loss goals).

May 23, 2017 – Tuesday Reality Check

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.

May 22, 2017 – Monday Motivation

When you feel like quitting, think about why you started. Keep yourself motivated this week by really taking to think reflect on what you’re hoping to get out of working on healthy eating/weight loss and how important those things are to you. They’re worth working for!

May 19, 2017 – Friday Weekend Warm-up

For many people, staying in control of their eating is harder on weekends because their days are less structured. But remember, just because your time is less structured doesn’t mean your eating has to be!

Sticking to a schedule (like continuing to have regular meals and snacks) can make staying on track throughout the weekends so much easier.

May 18, 2017 – Think Thin Thursday

When you eat out and stay in control, give yourself a lot of credit. If you then get home and think, “I was so good, now I deserve to treat myself,” remind yourself that doing so will undo all your hard work and cause you to feel guilty and badly – which is the exact OPPOSITE of a treat.