Wednesday Sabotage – July 18, 2018

Sabotage: My life is so busy, I just don’t have the time to diet correctly.

Response: I don’t have time because I’m not making time. If I had to get dialysis every morning I would make the time for it NO MATTER WHAT. Dieting takes a lot of time in the beginning so I have to make it a top priority it or will not happen, but as it gets easier it will take less and less time. It’s all a matter of priorities.

Tuesday Reality Check – July 17, 2018

Dieting is generally easy in the beginning because motivation is high but some point (whether it’s in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as you keep at it, it will get easier again.

Monday Motivation – July 16, 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 – July 13, 2018

This weekend, if you think, “Life is too short so I’m just going to eat this even though I know I shouldn’t,” remind yourself, “Actually, life is too short to be spent overweight, unhappy, and unhealthy. If I want to feel great and really live my life the way I want to, then I need to do what I can to maintain a healthy weight.”

Think Thin Thursday – July 12, 2018

If you find yourself trying to rationalize eating something, “It’s okay because I’ll just have a little; I won’t eat anything later; I had a small lunch, etc.” consider using that as a cue to NOT eat. Remind yourself, “Once the situation has passed, I won’t be sorry I didn’t eat it.”

Wednesday Sabotage – July 11, 2018

Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.

Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!

Tuesday Reality Check – July 10, 2018

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 9, 2018

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, but 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 6, 2018

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 5. 2018

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.