Wednesday Sabotage – January 31, 2018

Sabotage: I know I didn’t plan to have dessert until after dinner, but it’s okay to have it now (before dinner) because I just won’t have it later.

Response: Actually it’s NOT okay to have dessert now because if I do, I send myself the message that it’s okay to not do what I say I’m going to do; it’s not about the calories, it’s about the habit. Every single time I give in to a craving and have dessert before dinner, I increase the likelihood that I will the next time, and the time after that. Every single time I resist, I make it easier to do so the next time.

Tuesday Reality Check – January 30, 2018

Make sure you have reasonable expectations! If expect to be able to eat like everyone around you, then you’ll wind up feeling deprived. Keep in mind that you are eating in a completely normal way – for someone who is trying to lose weight and/or keep it off

Monday Motivation – January 29, 2018

When dieting feels harder, it can be easy to forget how good it feels when you’re in control of your eating. If you need some extra motivation this week, take some time to think about a recent experience when you stayed on track and how good that felt (and that you were able to do it!).  If need be, then think about a time when you didn’t stay in control and what that felt like. Which would you rather recreate?  

Friday Weekend Warm-Up – January 26, 2018

This weekend pay attention to the “Just this one time” thought. If you have it, remind yourself, “It’s not okay to do it this one time because every single time matters. Every time I give in, I make it more likely I will the next time, too. I need to exercise my resistance muscle, not my giving in muscle.”

Think Thin Thursday – January 25, 2018

Dieting, like any other skill, gets easier the more you practice it. If you think, “this is so hard, there is no way I can keep it up forever,” remind yourself that it won’t be this hard forever. Even though it’s hard now, in 2 months it will be easier and in 2 years it will be MUCH easier.  Concentrate on what you need to do today.

Wednesday Sabotage – January 24, 2018

Sabotage: I don’t need feel like planning and measuring my food. I know what and how much I’m going to eat. I don’t need to go to so much effort.

Response: If I only do the things I feel like doing, I won’t be able to lose weight and keep it off.  Even if I don’t need to do these things to lose weight initially, I have to learn how to make myself implement these crucial skills for the future, when my motivation isn’t as high as it is today.

Tuesday Reality Check – January 23, 2018

If you’re prone to stress eating, remind yourself, “Eating when I’m feeling stressed is effective – but ONLY IN THE SHORT TERM. It has 100% negative consequences in the long term – I’ll gain weight, I’ll stay overweight, I’ll reinforce the tendency to give in, I’ll feel bad about myself, I’ll feel guilty about what I ate, it may cause me to continue having a bad eating day, etc.”

Monday Motivation – January 22, 2018

So often we hear from dieters, “I felt so good when I stayed in control,” and “I felt really bad when I ate way too much.” When dieters finally learn to gain control over their thinking and eating, dieting feels GREAT, not terrible.

Friday Weekend Warm-Up – January 19, 2018

If you’re going to a party or event this weekend and think, “There’ll be so much good food there I won’t be able to resist remind yourself, “If I was a vegetarian and all the food had meat in it, I WOULD resist, no question. I may not want to resist, but I know I can.”

Think Thin Thursday – January 18, 2018

If you think, “I was so good today and there so much food I didn’t eat, so it’s okay to eat this now,” remind yourself that your body doesn’t know what you don’t eat, it only knows what you do eat. Extra is extra, regardless of how much extra you didn’t eat.