Wednesday Sabotage – June 23, 2021

Wednesday Sabotage: I’m going to eat this food because I want it. I just don’t care about my goals right now.

Response: While I may not feel like I care in this moment, I definitely will care very soon. Look at my Advantages List and remind myself of the huge and profound goals I’m trying to accomplish. These things matter. I really, really do care.

Tuesday Reality Check – June 22, 2021

Tuesday Reality Check: Remember that taking care of yourself is a necessity, not a luxury. If you think, “I can’t take 10 minutes to sit down and de-stress in a healthy way,” remind yourself, “Yes I can! There is no better use of 10 minutes than taking care of myself.”

Monday Motivation – June 21, 2021

Monday Motivation: Do you have a meal plan for this week? Remember that in-the-moment decisions are the hardest to make well (it uses a different part of your brain!), so deciding what to eat in advance greatly increases your chances of healthy eating success.

Friday Weekend Warm-up – June 18, 2021

Friday Weekend Warm-up: This weekend, get out and get moving! Even taking a short walk is way better than no movement, so commit to at least one big or small exercise activity this weekend.

Thursday Think Tip – June 17, 2021

Thursday Think Tip: Eating too little during the day and too much at night go hand in hand. Not only are you likely overly hungry, but you may also be telling yourself, “Since I didn’t eat much all day, it’s okay to eat extra right now.” Eating reasonably throughout the day is one major thing you can start doing to control nighttime eating.

Wednesday Sabotage – June 16, 2021

Wednesday Sabotage: I’m not able to lose weight right now, so I should just give up.

Response: Even if weight loss isn’t possible during this exact moment, weight maintenance is SO MUCH BETTER than gaining weight! At least in maintenance, I get to continue feeling in control and not worry about my health suffering or my clothes getting tight. Maintenance is so, so worth it.

Tuesday Reality Check – June 15, 2021

Tuesday Reality Check: Get to bed on time! Not getting enough sleep/not prioritizing sleep is the single biggest thing you can do to sabotage your healthy eating habits. Sleep matters so much!

Monday Motivation – June 14, 2021

Monday Motivation: Don’t do it for them, do it for yourself. While others might be a motivator in your quest to lose weight/maintain a healthy weight, ultimately do it for YOURSELF. You deserve it.

How Full Do I Want to Feel?

While my client April was out running errands last week, she realized that it was past lunch and she was really hungry. April was right near her favorite pizza shop, which had recently reopened, and the idea of getting pizza seemed hugely appealing. When April got to the restaurant, she knew that getting one slice of pizza and a salad would be the smart choice. She ended up ordering two pieces of pizza, a salad, and she threw in a black and white cookie for good measure. After eating both pieces of pizza and the cookie, she ended up feeling very overly stuffed.Pizza

We discussed this situation in session, and April realized a few things that she could have done to have a different outcome. First, we recognized the importance of prioritizing eating on a regular schedule and not allowing herself to get caught up in errands, even if she was being productive. It is unquestionably harder to make a decision that’s in line with your goals when you’re very hungry and have no clear plan in place.

I said to April, “At least you had the thought that getting one piece of pizza and a salad would be smart. What were the thoughts that led you to get a second piece and a cookie?” April thought about it and realized that she must have said something to herself along the lines of, “I’m starving. I just want to eat something that will really satisfy me.” I asked, “If you had gotten one piece and a salad, how do you think you would have felt when you finished eating? Would you be satiated? Would you still be hungry?” April told me that she definitely would have been full, because one piece of pizza and a salad is a satisfying meal.

In talking it through more, April realized that either way she would have ended up full. If she ordered one piece of pizza and a salad, she would be pleasantly full and would have the satisfaction of knowing she made a good choice that was in line with her goals. If she veered from that and ordered two pieces and a cookie (plus a salad that she never ended up eating), she would wind up overly full and regretful.

To help her remember this idea the next time she was faced with an eating decision and was having the sabotaging thought, “I’m starving. I need something extra and really satisfying,” she’ll ask herself this question: Do I want to feel one piece of pizza and salad full, or do I want to feel two pieces of pizza and a cookie full? This will help remind her that either way she’ll be satiated, but if she sticks with the first choice, she’ll be full and proud of herself.

Friday Weekend Warm-up – June 11, 2021

Friday Weekend Warm-up: Do something fun this weekend! The more sources of fun and pleasure you have in your life, the less you’ll turn to food to feel fulfilled.