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Friday Weekend Warm-up: If you have trouble with grazing during on weekends, remember that likely a lot of that extraneous eating is about being bored or at loose ends, not about hunger, so eating is not the answer. Go find something else to do!
Sabotaging Thought: I can’t ask my family to make changes just because I need to lose weight.
Response: My needs are more important than my family’s wants. I’m entitled to institute changes so that I can reach important goals. Not making changes hasn’t worked.
Tuesday Reality Check: When you encounter food pushers, remind yourself, “It’s not my responsibility to make others feel good about what they eat and drink, but it IS my responsibility to make healthy choices that make me feel good.” Turning down food doesn’t mean you’re telling food pushers not to eat or drink something, so it’s not your responsibility if they then ultimately decide to change their eating as a result of you saying no.
Monday Motivation: You can’t undo any eating from the past, you can only control what you do eat in the future (so there’s no point in berating yourself for past mistakes). Instead, focus on what you can do to make TODAY’s eating a success!
Wednesday Sabotage: I really want to eat a second piece of cake, even though I only planned to have one.
Response: While I might enjoy it for a few minutes (although chances are I won’t enjoy it as much as the first piece because the whole time I’m eating it I’m going to know I shouldn’t be doing this), I’ll ultimately end up regretting getting off track for so much longer. It’s not worth it.
Tuesday Reality Check: Remember, if you’re stressed and you want to eat, what your body doesn’t need is food (because it’s not about hunger), what it does need is a means to calm down. When you’re stressed, make sure you give yourself other alternatives (like taking a walk, talking to a friend, reading a blog post, doing some deep breathing) so that you aren’t constantly at risk for eating.
Monday Motivation: This week, instead of having a number goal in mind (meaning, a number you’ll see on the scale), have a habit goal in mind. Commit to something like eating everything sitting down, or eating just one dessert a day, or going for a 30-minute walk 5 times a week, or eating more vegetables with meals. Doing so will give you something concrete to work on, instead of just stressing about the number.
Friday Weekend Warm-up: If you think, “I can get back on track after the weekend,” remind yourself, “How many times have I ‘started my diet’ on a Monday? I could have lose weight and kept it off for years now if I didn’t use that excuse.”
