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Daily Diet Solutions

  • October 23, 2014 - Think Thin Thursday Tip

    It's not all-or-nothing. It’s not as if your only two options are to eat absolutely no food you really want, or to eat every bite of food you want, every moment you want it. There is SO MUCH middle ground between those two things and successful dieting/healthy eating is about finding a balance that works for you.

  • October 22, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I’ve had to say “no” to food so many times today. I’m tired of it.
     
    Response: Actually what I really did was say “yes” so many times today! I said yes to losing weight, being healthy, feeling good about myself, fitting into my clothes, and so much more. Instead of focusing just on what I’m not eating, I need to focus on everything I’m getting as a result of staying on track.
  • October 21, 2014 - Tuesday Reality Check

    Good Reminder: If you’re following the Beck Diet Solution program, it simply doesn’t work to only do the skills you feel like doing. If you had an infection and your doctor prescribed you 10 days of medication, you won’t take 5 and expect it to work. This is the same! You have to take the full dose in order for it to work.

  • October 20, 2014 - Monday Motivation

    Being on track feels GREAT! Leaving an event without overeating feels GREAT! How did you do this weekend? Did you have any successes you feel proud of? Share them below and let us gain some motivation from you!

  • October 17, 2014 - Friday Weekend Warm-up

    Healthy weekends don’t happen by chance – they happen when you make the decision to put your health and your weight loss goals first. While overindulging might feel good momentarily, being at a healthy weight feels good every second of every day. "Like" our status today if you’re committing to staying on track this weekend! (And report back to us on Monday and let us know how you did.)

  • October 16, 2014 - Think Thin Thursday Tip

    If you’re trying to overcome the urge to emotionally eat, consider what emotion you’re experiencing when deciding on a distraction technique. If you’re feeling a nervous anxiety, something action-related might help, like walking, climbing stairs, or cleaning. If you’re feeling sad or lonely, something soothing might help, like drinking hot tea, practicing meditation, or listening to calming music.

  • October 15, 2014 - Wednesday Sabotage

    Wednesday Sabotage: Counting calories is too inconvenient.
     
    Response: What’s my goal? Is it to be as inconvenienced as little as possible, or is it to lose weight and keep it off? Unfortunately, these goals are not compatible, so I have to figure out which is more important to me. On the other hand, the reality is that being overweight is terribly inconvenient, so it’s not as if I avoid inconvenience in not counting calories.
  • October 14, 2014 - Tuesday Reality Check

    When working on losing weight, everyone has weeks when they think they should have lost weight but don't AND weeks when they think the scale should have gone up but are pleasantly surprised that it hasn't. While the latter is much more fun, both are part of the losing weight journey.

  • October 13, 2014 - Monday Motivation

    In dieting (as in life) everybody makes mistakes. You’re entitled to make mistakes – but you’re not entitled to let the memory of those mistakes get in your way. Wipe your slate clean and get started right this moment!

  • October 10, 2014 - Friday Weekend Warm-up

    Remember, getting back on track in the middle of a party is so much better than waiting until the end of the party. Getting back on track at the end of the party is better than waiting until the end of the day. Getting back on track at the end of the day is so much better than getting back on track at the end of the next day. This weekend, if you falter, get back on track IMMEDIATELY!
     
  • October 9, 2014 - Think Thin Thursday Tip

    When we hear dieters say, “I was stressed, I had to eat,” we ask them, “If you were that stressed and there was no food available, would you die?” The answer, of course, is no. At any given moment, the urge to eat may feel like a ‘need’ but it NEVER is. It’s always a ‘want.’ Telling yourself you need to eat is an excuse to give in. Realizing that you just WANT to eat in that moment may help you remind you that just because you want to eat, doesn’t mean you have to or should.

  • October 8, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I’m discouraged that I didn’t lose weight this week
     
    Response: My weight loss graph is not going to be a straight line down, no matter how much I want it to be that way. There will be days AND weeks that I either stay the same or go up a little bit. That’s how the weight loss process goes. It doesn’t mean that I’m not working hard and it doesn’t mean that what I’m doing isn’t working. Just keep moving forward and the scale will keep moving down.
  • October 7, 2014 - Tuesday Reality Check

    Tuesday Reality Check: "My doctor told me to stop having intimate dinners for four. Unless there are three other people." Orson Welles

  • October 6, 2014 - Monday Motivation

    Good reminder - food tastes so much better when it is not served with a side of guilt or shame. Dieters often think they'll feel dissatisfied if they make healthy choices but usually they actually feel MORE dissatisfied when they end up feeling badly about eating unhealthy food. It may be difficult (in the moment) to decide to eat something healthy, but once you're done eating, you won't regret not having taken in more calories.

  • October 3, 2014 - Friday Weekend Warm-up

    Remember, great eating days are GREAT days, period. No matter how many tempting eating situations your find yourself in this weekend, if you stay in control, you’ll only feel happy about it at the end of the day. This weekend, treat yourself to feeling great – which means on-track eating.

  • October 2, 2014 - Think Thin Thursday Tip

    If healthy eating feels really painful to you, you may be giving food a bigger role than it deserves. Food is a pleasure in life, but it’s not the only one. Try building other sources of pleasure and excitement in your life, and in doing so, you’ll rely less on food to be “fun” and healthy eating will be easier.

  • October 1, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I don’t have time for my dieting skills.
     
    Response: It doesn’t take that much time to actually do everything. What does take time is how long I spend struggling beforehand over whether or not I’m going to do it. Once I make the decision to definitively do these things, the struggle will go away and the time I spend will be reduced significantly.
  • September 30, 2014 - Tuesday Reality Check

    Losing weight is so much harder when you’re not sleeping enough. Lack of sleep increases hunger and cravings and decreases the mental energy you have to overcome them. If you’re not sleeping enough, consider setting an alarm in the evening and enforcing a bedtime. Even if you don’t feel like going to bed at that time, do it anyway! And remember, sleeping burns more calories than sitting on the couch watching TV.

  • September 29, 2014 - Monday Motivation

    One of our clients was feeling discouraged about the number of dieting mistakes she made and about whether or not she she could really learn to eat consistently. We reminded her that she now has the ability to be so much more consistent than she was when she first started, and as long as she keeps working on it, she’ll continue to improve. Making mistakes does NOT mean that you can’t do it, it just means that you’re still in the learning process. Remind yourself of the progress you’ve made, and just keep moving forward. As long as you don’t give up, you’ll continue to improve.

  • September 26, 2014 - Friday Weekend Warm-up

    This weekend, focus more on how eating off plan feels in your head, and less on how it feels in your mouth. Yes, the off-plan food might taste good, but what it does to your head (makes you feel guilty and mad at yourself, knocks you off track, and makes it harder to do what you need to do) is much less palatable.

  • September 25, 2014 - Think Thin Thursday Tip

    If you’re going through a stressful or draining time, it’s critical to take care of yourself and to find ways to let off steam and recharge your batteries. You absolutely DO need to take care of yourself, but you DON’T need to take care of yourself with food.

  • September 24, 2014 - Wednesday Sabatoge

    Wednesday Sabotage: The scale went down so now I can loosen up a bit.
     
    Response: It’s 100% not true that it’s okay to loosen up. The scale went down because of all the things I’ve been doing. The moment I stop doing them is the moment the scale goes back up.
  • September 23, 2014 - Tuesday Reality Check

    One of the changes we work on with our clients is no eating in the car, because it’s nearly impossible to really eat mindfully while driving. Also, many dieters do secret eating in the car, so eliminating eating while driving curbs that. It’s helpful to remember that, even if you’re hungry, you can ALWAYS wait until you reach your destination to eat. You never HAVE to eat in the car. You may want to, but you never have to.

  • September 22, 2014 - Monday Motivation

    One of the greatest aspects of losing weight is how many good things come as a result. It's not as if you have to work hard, be disciplined, make healthy choices, and get nothing in return. Just the opposite is true - by doing all of these things you get THE MOST IMPORTANT things in return (health, self-confidence, control, pride, reduced physical and emotional pain, etc.)

  • September 19, 2014 - Friday Weekend Warm-up

    Friday Weekend Warm-up: This weekend, remember: Just because food is free, doesn’t mean you should eat it (after all, it’s not calorie-free). Similarly, just because you've paid for it doesn’t necessarily mean you should eat the whole thing (after all, the money is already gone. Eating it won’t bring it back). If you eat extra food, even if it's free or you’ve paid for it, you’ll gain weight.

  • September 18, 2014 - Think Thin Thursday Tip

    It can be (very) difficult in the moment to resist eating something, but once the temptation has passed, an hour later, a day later, a week later, you’ll never be sorry you resisted. And DEFINITELY when you get on the scale you won't regret not having eaten more. The hard part is temporary! The great, strong, proud feelings from resisting last so much longer.

  • September 17, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I’m so stressed that [my plane is delayed] so I’m going to buy some candy and eat it.
     
    Response: All the candy in the world won’t make [my plane come any sooner], it will just make me feel out of control of my eating and mad at myself. Remember, eating doesn’t solve anything and it will just make me feel worse in the long run.
  • September 16, 2014 - Tuesday Reality Check

    If every time you buy a bag of chips you tell yourself, “I’ll be able to stop at one serving,” and then never do, when you’re next tempted to buy a bag, ask yourself, “What’s the evidence I’ll be able to stop when I know I should?” Then buy a single-sized bag instead. Don’t ignore the evidence!

  • September 15, 2014 - Monday Motivation

    If you’re lacking motivation today to do what you need to do – fake it until you make it. Don’t wait to feel motivated to eat healthy and exercise because the initial motivation may not come. Instead, JUST DO IT. Once you start losing weight and feeling better, you’ll have plenty of motivation to keep going.

  • September 12, 2014 - Friday Weekend Warm-up

    This weekend, if you think, “It's okay to eat this extra food because I'll make up for it later,” ask yourself, “When has ‘making up for it later’ EVER really worked?” It’s important to learn how to eat consistently, even on the weekends, so you’re not constantly tempted to eat more. Once you do this, the struggle will go down and dieting will get easier.

  • September 11, 2014 - Think Thin Thursday Tip

    When dieters wait until right before dinner to decide what to eat, they are often tired, hungry, and their willpower is lower, and so they are more apt to make poor decisions. Deciding in advance what to eat for dinner, when you are fresher and less tired, greatly increases the likelihood of making a healthy choice.

  • September 10, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I’m so mad at myself for overeating.
     
    Response: Get over it! The only thing that beating myself up does is demoralize me further which makes it harder to get back on track. The important thing is not that I never make a mistake, it’s that I recover right away. Stop focusing on what I did do, and start focusing on what I can do to make this day great.
  • September 9, 2014 - Tuesday Reality Check

    It's important to have reasonable expectations when losing weight. It’s very possible that you won’t get down to the weight you were at in college, or the weight of your thinnest friend. But the good news is that you don’t need to lose every pound you’d ideally like to in order to experience all the benefits of losing weight. Even at a higher weight than you’d like, you can still feel so much better about yourself, feel in control, fit into clothes, be healthier, move around and exercise more easily, and more.

  • September 8, 2014 - Monday Motivation

    When you’re working on losing weight, it can be helpful to remind yourself, “It’s not about the food.” This time period is not about what you are or are not eating, it’s about getting healthier, feeling better, becoming more confident, fitting into all your clothes, feeling proud of yourself, etc. It’s not about the food, it’s about everything else!

  • September 5, 2014 - Friday Weekend Warm-up

    If you eat out this weekend and stay on track, give yourself lots of credit. When you get home, however, make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Your body doesn’t know what you don’t eat, only what you do.

  • September 4, 2014 - Think Thin Thursday Tip

    Important reminder – if you’re inconsistent with your eating, exercise may help prevent the scale from going up but it likely won’t enable the scale to actually go down. If your goal is to lose weight, then your eating is the key, not your time logged in the gym.

  • September 3, 2014 - Wednesday Sabotage

    Wednesday Sabotage: I wish I was losing weight more quickly.
     
    Response: I have to remember that the faster I lose, the faster I put it back on. Losing weight quickly signals I’m likely doing something more extreme that I can’t keep up with, and therefore are very at risk for regaining. Even though I’m losing slowly, at least I’m still losing (which is so much better than staying the same or going up) and small losses eventually lead up to really big ones. I’ll get there!
  • September 2, 2014 - Tuesday Reality Check

    It's a new month, so it may be time to set some new goals. By the end of September would you like to have lost weight, gained weight, or stayed the same? The number you see reflected on the scale at the end of the month is ultimately up to you, so make a commitment to yourself NOW!

  • August 29, 2014 - Friday Weekend Warm-up

    Remember, spontaneous decisions about whether or not to eat something are invariably what get dieters into trouble. This holiday weekend, take away the need to exert spur-of-the-moment willpower by having a plan and making decisions in advance.

  • August 28, 2014 - Think Thin Thursday Tip

    If you think, “It’s not fair I have to struggle and limit my eating,” remind yourself that while it’s true it’s not fair, EVERYONE has unfairnesses in their lives, but at least this is one you can do something about.

  • August 27, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m so upset, I need to eat to make myself feel better.
     
    Response: Negative emotions ALWAYS pass and if I was feeling upset and had absolutely no access to food, eventually I would feel better no matter what. So it’s not true that I need to eat right now. Besides, eating ultimately won’t make me feel better anyway because I’ll feel guilty about it, I’ll reinforce bad habits, I’ll jeopardize my weight loss, etc.
  • August 26, 2014 - Tuesday Reality Check

    One bad weekend does NOT have to derail you. One bad weekend does NOT mean you can’t do this. One bad weekend does NOT define you. You can have a terrible weekend, eating-wise, and then go on to have an amazing eating week, and by next weekend be feeling so much better. If you’ve had a bad weekend and are struggling to recover, MOVE ON and make today a great day.

  • August 25, 2014 - Monday Motivation

    Monday Motivation: If you think, “Losing weight is so hard, how will I be able to do it?” remind yourself that you’re capable of doing hard things! Doing things like getting a degree, being successful at a job, or learning a new skill are also difficult and weren’t achieved overnight. You worked at it, made mistakes along the way, and eventually reached your goal. Losing weight is exactly the same.

  • August 22, 2014 - Friday Weekend Warm-up

    Friday Weekend Warm-up: If you go to a party this weekend, stick to one dessert, and think, “It’s not fair I can’t have more,” you’re going to feel badly. If you eat one dessert and think, “It’s great that I can eat dessert and still lose weight, good for me for stopping here!” then you’re going to feel much better. This weekend, pay attention to what you say to yourself!

  • August 21, 2014 - Think Thin Thursday Tip

    If you’re tempted to eat something unplanned and tell yourself, “It’s okay, it doesn’t have that many calories,” remind yourself that it’s not about the calories, it’s about the habit. It doesn’t matter if the bite of food has 20 calories or 200 calories, it still reinforces the habit of giving in.

  • August 20, 2014 - Wednesday Sabotage

    Sabotaging Thought: Losing weight is so hard. Is it really worth it?
     
    Response: I need to remember that I only question whether or not it’s ‘worth it’ when I’m in an off-track period. When I’m on track and in control, I never question whether or not it’s worth it because I feel so great. This is just an off-track sabotaging thought and the moment I get back on track, I won’t struggle with it anymore.
  • August 19, 2014 - Tuesday Reality Check

    Tuesday Reality Check: Just because you feel a sensation in your body, it doesn’t mean you’re hungry! It could be stress, boredom, tiredness, thirst, a craving, or more. It can be helpful to ask yourself, “Where am I feeling it?” If it’s in your stomach, that may be hunger. If it’s anywhere else in your body, that’s likely not.

  • August 18, 2014 - Monday Motivation

    Monday Motivation: If you feel daunted by how long it will take to lose the weight you want to, remember that the time will pass anyway! A year from now you’ll be a year older regardless, but do you want to be a year older and stuck at a heavier weight, or a year older and feeling SO MUCH BETTER? Either way, though, the time will pass.

  • August 15, 2014 - Friday Weekend Warm-up

    Friday Weekend Warm-up: If your goal is to lose weight, then your eating on weekends is just as important as during the week. It simply doesn’t work to be careful all week and then overindulge on weekends. Doing so will likely mean you’ll maintain your weight, but it won’t enable you to lose. “Like” our status today if you’re committing to making this a great eating weekend!

  • August 14, 2014 - Think Thin Thursday Tip

    Remember, avoiding the scale has never gotten you to where you want to be. It’s important to prove to yourself that you face the consequences and get on the scale even when you don’t want to. Doing so may help hold you more accountable because you’ll know that you won’t let yourself stick your head in the sand.

  • August 13, 2014 - Wednesday Sabotage

    Sabotaging Thought: Dieting stinks because the food is so boring.
     
    Response: First of all, the food doesn’t have to be boring if I take the time to prepare healthy and delicious meals. But, even if the food is more boring for a period of time, that’s ok! Food isn’t my only source of excitement and besides, all the benefits of losing weight will be INCREDIBLY exciting.
  • August 12, 2014 - Tuesday Reality Check

    When you eat because you’re feeling sad or stressed, remind yourself that what you’ll ultimately doing is turning one problem into two – the original one that made you sad or stressed, and now additionally the problem of feeling badly about your eating, getting off track, and jeopardizing your weight loss.

  • August 11, 2014 - Monday Motivation

    If you are feeling hopeless about healthy eating and weight loss, it may mean that you’re focusing too much on where you want to be and not enough on the progress you’ve already made. Ask yourself, “Have I lost any weight?” “Are any of my eating habits better than they were?” “Have I made any positive changes?” If the answer is yes, it means you’re on your way!

  • August 8, 2014 - Friday Weekend Warm-up

    To help stay on track during the weekend, consider making weekend-specific Response Cards, such as, “My body doesn’t know or care it’s a weekend, it processes calories the same and if I eat too much I’ll gain weight,” or, “It’s not worth undoing all my hard work from the week by overeating on weekends. Besides, if I stay in control of my eating, I will have a BETTER weekend because I'll feel good about myself and my eating.”

  • August 7, 2014 - Think Thin Thursday Tip

    It’s important to eliminate the words, “I’ve blown it for the day,” from your vocabulary. Telling yourself that just gives you an excuse to continue overeating. Instead of thinking, “I’ve blown it,” remind yourself that you made a MISTAKE, but you’ll recover right away and have a great rest of the day.

  • August 6, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat extra because I exercised.

    Response: I have to remember that losing weight is so much more about what I eat, and so much less about how much I exercise. Eating more because I’ve exercised may very well stop me from losing weight so I need to separate my eating from my exercise.

  • August 5, 2014 - Tuesday Reality Check

    If you want to lose weight, eating healthfully needs to be a primary focus. It takes less time and energy the more you practice the skills, but at least in the beginning, it needs to be forefront in your mind or it’s likely just not going to happen.

  • August 4, 2014 - Monday Motivation

    Getting of track with dieting can be discouraging, but it doesn't need to be, if you have the right mindset. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you'll continue improving.

  • August 1, 2014 - Friday Weekend Warm-up

    Friday Weekend Warm-up: 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 definitely WOULD resist, no question. I may not want to resist, but I know I can."

  • July 31, 2014 - Think Thin Thursday Tip

    When dining with other people, it’s very easy to get distracted by conversation and end up eating a lot of extra food. Immediately portioning off how much you are going to have is helpful because this way, even if you eat it while distracted, you won’t wind up consuming more than you had planned.

  • July 30, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m going to eat whatever I feel like right now because I don’t want to think about dieting.

    Response: Actually, the only thing I’ll be doing is POSTPONING when I’ll think about dieting because if I go off track now, guaranteed I’ll spend a lot of time thinking and feeling bad about it later. So either I think about it now, stay on track, and feel great, or I get off track, think about it later, and feel badly. Either way I’ll think about it.

  • July 29, 2014 - Tuesday Reality Check

    If you think, “I don’t want to accept the things I have to do for dieting” remind yourself, “I have a choice: I can struggle with what I have to do and feel badly, or I can accept that this is the way it is. It doesn’t mean I have to like it but continuing to fight against acceptance will do NOTHING but make it harder for me to reach my tremendously important goals.”

  • July 28, 2014 - Monday Motivation

    Often dieters say they'll start doing more things once they lose weight. We say DON'T WAIT! Start working on improving your life NOW because doing so will enable you to enrich your life and feel happier, which will bolster your weight-loss efforts.

  • July 25, 2014 - Friday Weekend Warm-up

    This weekend if you think, “I had a hard week, I deserve to relax,” remind yourself that you DO deserve to relax, but you DON’T deserve to be overweight, so you can’t use food as a means to relax. Work on finding non-food-related ways to reward yourself after a long week. In doing so you can feel good about unwinding AND feel good about your eating and maintaining control.

  • July 24, 2014 - Think Thin Thursday Tip

    Remember, you’re only one workout away from a good mood. If you’re in a bad mood, instead of eating to make yourself feel better, consider getting some exercise! It will give you the good feelings without the guilt.

  • July 23, 2014 - Wedneday Sabotage

    Sabotaging Thought: Dieting is too hard, it’s just not worth it.

    Response: Dieting is hard SOME of the time, but not all the time. If I think back on the past week, it wasn’t hard every single minute of every single day, and I can’t let the memory of the hard times color my perception of the week as a whole. Besides, being overweight is hard, too! Either way it’s hard.

  • July 22, 2014 - Tuesday Reality Check

    It’s important to not be overly influenced by the number on the scale. If you see a higher number, you may get demoralized and overeat. If you see a lower number, you may think that it’s okay to loosen up and overeat. Remember – the number on the scale is just one point of information and shouldn’t impact how you eat on any given day.

  • July 21, 2014 - Monday Motivation

    Every time you go to bed after having a good eating day, you will feel great. And every morning you wake up after having had a good eating day the day before, you will feel great. This week, make a commitment to yourself to FEEL GREAT by committing to having a good eating week!

  • July 11, 2014 - Friday Weekend Warm-up

    Dieters who go out to eat and stay on track, once they get home, sometimes have thoughts like, “I was so good at dinner that I deserve to treat myself now.” If you have this type of thought, remind yourself, “My body doesn’t know or care about all of the food I resisted eating, it only knows what food I did eat. If I eat more food than my body needs, I will gain weight.”

  • July 10, 2014 - Think Thin Thursday Tip

    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.

  • July 9, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat whatever I want because I’m on vacation.

    Response: If my goal is to lose weight, or at least maintain my weight, then vacations can be a break from work and from daily life, but not from healthy eating. Besides, I will enjoy the trip MORE if I stay in control of my eating! Every time I eat off track I feel terrible, and that will not change even though I’m on vacation.

  • July 8, 2014 - Tuesday Reality Check

    If you’re following the Beck Diet Solution program, it doesn’t work to only do the skills you feel like doing. If you had an infection and your doctor prescribed you 10 days of medication, you won’t take 5 and expect it to work. This is the same thing – if you want it to work, you have to take the full dose.

  • July 7, 2014 - Monday Motivation

    If you’re having trouble getting yourself to stop eating something because it tastes really good, remind yourself that stopping comes with some huge benefits – you get to feel in control and on track, you don’t take in too many calories, you enable yourself to lose weight, you don’t ruin the ruin the enjoyment of the eating experience by overeating, etc. Stopping isn't a negative!

  • July 3, 2014 - Think Thin Thursday Tip

    If you’re going to barbeques this weekend with lots of food, remember that at such events you have two options: You can eat smaller portions of more things, or bigger portions of fewer things. Most people psychologically find it more satisfying to eat bigger portions of fewer things, but whatever you decide, be deliberate with your choices.

  • July 2, 2014 - Wednesday Sabotage

    Sabotaging Thought: I know I already had enough, but I want just one more cookie.

    Response: If I have one more, I’ll want another one. And another one after that. The craving won’t go away just because I have "one more." It’s true I’m unsatisfied now, but I’m still going to be unsatisfied after one more, two more, etc., so I might as well just stop now.

  • July 1, 2014 - Tuesday Reality Check

    It’s important to keep in mind that emotions aren’t harmful, and nothing bad will happen as a result of experiencing them. If something sad or stressful happens, it’s appropriate to feel sadness or stress! And, you don’t need to do anything (like eat) to make negative emotions go away – they always pass, 100% of the time

  • June 30, 2014 - Monday Motivation

    If you feel discouraged thinking about how much weight you have to lose, keep in mind that it’s not as if you have to lose all the weight before you start feeling good. EVERY pound you lose along the way feels better and you can experience significant improvements both physically and psychologically long before the last pound has been lost.

  • June 27, 2014 - Friday Weekend Warm-up

    Eating your food slowly and mindfully allows you to get so much more enjoyment from it (even if you’re eating less!) then quickly wolfing it down without paying much attention to it. This weekend, take the time to SLOW DOWN and really enjoy every bite you eat.

  • June 26, 2014 - Think Thin Thursday Tip

    Whenever you’re to stay on track during a challenging food situation (you’re at a party and are able to stick to one dessert), it’s so important to ask yourself, “How did I do it? What did I say to myself to help me stay on track?” If it was effective once, it’s helpful to remember because likely it will be effective again.

  • June 25, 2014 - Wednesday Sabotage

    Sabotaging Thought: I can’t believe I gave in to that craving. I can’t do this. I should just give up.

    Response: Learning to lose weight and keep it off is a process and it takes time. I’m not going to learn it overnight, and I’m not going to be good at it overnight. Just because I gave in once, doesn’t negate all the other times I didn’t. I need to take an accurate picture of how things are really going and acknowledge that while I’m not perfect, I’m better than I was. As long as I keep working at it, I’ll keep moving forward.

  • June 24, 2014 - Tuesday Reality Check

    Losing weight is not all plain chicken breast and salad with fat free dressing. There is a huge middle ground between eating everything you want and eating nothing you want, and being able to lose weight AND keep it off is about finding that middle ground. Extremes (in either direction) just don’t work for long!

  • June 23, 2014 - Monday Motivation

    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.

  • June 20, 2014 - Friday Weekend Warm-up

    It’s likely you’ll encounter lots of food this weekend, and it’s true that if you want to lose weight, you probably can’t eat it all. But remember, when you say “no” to something, you’re saying “yes” to other things. When you say “no” to extra food, you’re saying “yes” to losing weight, being on track, feeling proud of yourself, and so much more.

  • June 19, 2014 - Think Thin Thursday Tip

     If you’re at a restaurant trying to decide between a healthy option and an unhealthy option, remind yourself that either way, once the meal is over, you’ll feel full. If you eat something healthy, you’ll feel full and happy, but if you eat something unhealthy, you’ll feel full and mad at yourself. Either way you’ll be full, but how do you to feel in addition to that?

  • June 18, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m too busy to work on healthy eating right now.

    Response: Just because I’m busy doesn’t mean I can’t make time for it. If I had a severe nut allergy, no matter how busy I was I would make sure all my food didn’t have nuts in it. Telling myself I’m too busy is just an excuse – I can still do it!

  • June 17, 2014 - Tuesday Reality Check

    Losing weight takes FOCUS; it doesn’t just happen. If you’re struggling, take a moment to think about whether or not you’ve been putting enough time and energy into it. Remember, if it’s not a top priority, chances are excellent it’s not going to happen.

  • June 16, 2014 - Monday Motivation

    All dieters and maintainers go through periods when dieting feels more difficult. The good news is that this is 100% normal and happens to EVERYONE. Keep doing what you’re doing and dieting WILL get easier again.

  • June 13, 2014 - Friday Weekend Warm-up

    With summer right around the corner, it might be time to start brushing up on some of your skills. Have you been eating everything sitting down, slowly, and mindfully? Reading your Advantages List? Responding to sabotaging thinking? Giving yourself credit? Making time and energy for dieting? If not, make a commitment to work on your basic skills this weekend to help get you in the right mindset.

  • June 12, 2014 - Think Thin Thursday Tip

    If you think, “It’s not fair I can’t eat whatever I want (and other people can),” remind yourself that either way it’s unfair. Either you face unfairness by limiting your eating, or you face all the unfairnesses and hardships that come with being overweight. Besides, it’s a common misconception that other people can eat whatever they want and it’s HIGHLY likely that they’re limiting themselves, too.

  • June 11, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat extra because it’s a rare treat and I never get to have it.

    Response: Just because I don’t come in contact with this food often, doesn’t mean I couldn’t seek it out; there is almost no food that I couldn’t buy or make 365 days a year. I don’t need to overdo it now because I can ALWAYS get it again. Besides, if I overeat, it will ruin the pleasure of having it because I’ll feel guilty.

  • June 10, 2014 - Tuesday Reality Check

    If you think, “I have to finish this (extra) food because I’ve paid for it,” remind yourself that the money is already gone. Eating the food won’t bring it back, it will only cause you to take in extra calories. It’s not worth it!

  • June 9, 2014 - Monday Motivation

    Do you ever think, “I don’t deserve credit until I reach my weight loss goals,”? If so, remind yourself that this is 100% NOT TRUE because all the small steps along the way are what add up to the big changes. If you’re not already, right this moment start giving yourself credit for all the positive steps you've taken. Pay attention to progress, not perfection.

  • June 6, 2014 - Friday Weekend Warm-up

    If you think, “Weekends should be about fun, not about dieting,” remind yourself that eating healthfully and having fun are not mutually exclusive. Just because you may not eat everything you want doesn’t mean you can’t enjoy what you do eat (and every other non-eating activity you do). Besides, being on track feel so much better than feeling out of control.

  • June 5, 2014 - Think Thin Thursday Tip

    Cravings are like itches; the more you pay attention to them, the worse they get. The moment you get distracted is the moment the craving starts to go away. Make a list of a few short, distracting activities (play a game on your phone, call a friend, check news headlines, etc.). Next time you have a craving, do something from the list. If that doesn’t work, do the next thing. Eventually the craving WILL go away. Stand firm!

  • June 4, 2014 - Wednesday Sabotage

    Sabotaging Thought: Life is too short so I’m just going to eat this even though I know I shouldn’t.

    Response: 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.

  • June 3, 2014 - Tuesday Reality Check

    What we THINK will lead to a great day is eating whatever we want, in whatever quantity we want, but when we do the opposite - limit our eating and stay on track - that's truly what feels so great.

  • June 2, 2014 - Monday Motivation

    Since there’s probably never a “good” time to start dieting, why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!

  • May 29, 2014 - Think Thin Thursday Tip

     If you’re at a point where you can’t easily exercise and worry about that impacting your ability to lose weight, keep in mind that studies show (and we have found this to be true clinically, as well) that exercise is essential for good health and for weight management, but it’s not essential for weight loss. So, regardless of how much you can or can’t exercise, you can still absolutely lose weight.

  • May 28, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this extra food because it’s healthy.

    Response: Even healthy food has calories and people can and do gain weight eating all healthy food. Besides, regardless of its nutrition content, if if I eat extra, unplanned food, it’s still exercising my giving-in muscle which will make it harder to resist unplanned food the next time.

  • May 27, 2014 - Tuesday Reality Check

    If you think, “I don’t deserve credit for my dieting tasks because I should already be doing them,” remind yourself that no you SHOULDN’T already be doing these things because you didn’t know how. If this was easy, nobody would be overweight (or gain weight back after they lost it). It’s imperative to give yourself credit and recognize your accomplishments so that you can build your confidence and sense of self-efficacy.

  • May 23, 2014 - Friday Weekend Warm-up

    If you’re going to a barbeque or a party this weekend, consider adopting this guideline: Only eat it if it’s on your plate. Grabbing handfuls here and there from big bowls makes it extremely difficult to keep track of how much you’re eating. If you’re deliberate about putting everything on a plate and then (sitting down to) have it, you’ll be much more accountable and aware of everything you eat. It helps!

  • May 22, 2014 - Think Thin Thursday Tip

    If you think, “I may as well just finish [this food] now because I’m going to eventually, anyway,” just trash it! You can get rid of extra food either by finishing it OR by throwing it away. You never need to eat something to make it go away.

  • May 21, 2014 - Wednesday Sabotage

    Sabotaging Thought: I'm exhausted but I'm at work so I can't sleep. I'll eat to give me energy.

    Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?

  • May 21, 2014 - Wednesday Sabotage

    Sabotaging Thought: I'm exhausted but I'm at work so I can't sleep. I'll eat to give me energy.

    Response: Even though I feel exhausted, it doesn’t mean I can’t push through and still get my work done. If I eat every time I feel tired, it’s likely I won’t be able to lose weight. Which would I rather be: Overweight AND tired, or just tired?

  • May 20, 2014 - Tuesday Reality Check

    Don’t expect that you’ll be able to eat like everyone else around you because then you’re likely to feel deprived. It’s important to redefine your definition of "normal" eating and remind yourself that you ARE eating in a completely normal way - for someone who is trying to lose weight and keep it off.

  • May 19, 2014 - 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 and you will feel so glad that you did.

  • May 16, 2014 - Friday Weekend Warm-up

    This weekend, keep in mind that you won’t regret what you don’t eat (or drink)! It can feel really hard in the moment to decide against a second glass of wine or another piece of cake, but once the situation has passed, you’ll always feel happy that you didn’t give in.

  • May 15, 2014 - Think Thin Thursday Tip

    If you’re tempted to give in and have something unplanned, remind yourself that eating it will taste good for a few moments, and then it will be over. But resisting, and giving yourself a whole lot of credit for doing so, can feel good for SO MUCH LONGER because you get to feel in control and proud of yourself.

  • May 14, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’ll start my diet tomorrow.

    Response: Waiting for tomorrow just doesn’t work! The longer I put it off, the harder it will be because I’ll only strengthen my giving-in habit. If I wait for the the “right time” to start dieting, or if I wait for “tomorrow,” to start, I may never start! Besides, today is yesterday’s tomorrow, which means I should start RIGHT NOW!

  • May 13, 2014 - Tuesday Reality Check

    If you’re not doing as well with healthy eating as you’d like and think, “I can’t even do it now, how will I ever be able to do it?” remind yourself that not being totally on track is NOT an indication that you can’t do it (now or in the future), it’s simply a sign that you need more practice. But like any skill, the more you practice, the better you’ll get. This is no different!

  • May 12, 2014 - Monday Motivation

    One of the greatest aspects of dieting is how many good things come as a result. It's not as if dieters have to work hard and watch their eating and get nothing in return. Just the opposite is true - by doing all of these things they get THE MOST IMPORTANT things in return (health, self-confidence, control, pride, reduced physical and emotional pain, etc.)

  • May 9, 2014 - Friday Weekend Warm-up

    Remember, losing weight does entail turning down some food some of the time, but not all food all of the time! This weekend, focus on the food that you WILL be eating, not on the food you won’t.

  • May 8, 2014 - Think Thin Thursday Tip

    All-or-nothing simply doesn’t work. When dieters are all-or-nothing about being on a diet, believing they are either totally perfect on their diet, or totally off of it, it makes it much more likely that one mistake will spiral into more. When dieters are all-or-nothing about food, believing that there are some foods they should cut out entirely when they’re dieting, it makes it much more likely that once they start eating a “bad” food, they won’t be able to stop, because they’ll have the thought, “I don’t know when I’ll allow myself to eat this food again, so I better eat as much of it as I can right now.”

  • May 7, 2014 - Wednesday Sabotage

    Sabotaging Thought: Nothing I do will make a difference.

    Response: That’s not true! EVERYTHING I do makes a difference. Every time I overcome a craving, make a plan and stick to it, resist the urge to eat for emotional reasons, etc., I make it easier and more likely I’ll be able to do it again the next time. I need to remember that losing weight is not one big change I make, rather it’s the sum total of all the small changes.

  • May 6, 2014 - Tuesday Reality Check

    Unless you’re doing something like training for a marathon and truly do have different fuel needs, it’s important to separate your exercise from your eating. People tend to overestimate the amount of calories they burn while exercising, and consequently impede themselves from losing weight because they have the sabotaging thought, “It’s okay to eat this [extra food] since I exercised today.”

  • May 5, 2014 - Monday Motivation

    There’s probably never a “good” time to start dieting, so why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!

  • May 2, 2014 - Friday Weekend Warm-up

    If you want to be able to lose weight (or maintain your weight), it’s critical to watch your alcohol consumption on weekends. Don’t fool yourself – alcohol has a lot of calories and can really sabotage weight loss efforts in a number of ways. Just as you would have a plan for what you would eat an event, it’s important to also have a plan for how much (if any) you’ll drink.

  • May 1, 2014 - Think Thin Thursday Tip

    As we know, dieters can’t turn to food every time they get upset and still lose weight and keep it off. Here is list of other pleasurable activities you could try when you want to eat for emotional reasons. Remember, they may not initially be as effective as eating, but they come with no negative consequences for your weight. [P.S. Disregard the few that have to do with eating!]

  • April 30, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat because I just need to feel better NOW.

    Response: While it may be true that I need to feel better, it’s not true that I need to EAT to feel better. There are other things I can do to help myself feel better that won’t cause me to take in extra calories and gain weight. Besides, if I eat to feel better now, the only thing I’ll be doing is signing myself up to feel badly later – when I feel guilty about what I’ve eaten, when I’ve reinforced bad habits, and when I've gain weight. Do something else that will help me feel better now AND later.

  • April 29, 2014 - Tuesday Reality Check

    If you think, “It’s too hard to resist this craving,” remind yourself that there is a difference between things that are hard and things that are impossible. Just because it feels really hard to resist eating something, doesn’t mean you can’t. You’ve likely done many other hard things in your life and have resisted many hard cravings. It’s not always easy but it ALWAYS worth it once the craving has passed.

  • April 28, 2014 - Monday Motivation

    So often we hear from dieters, “I was so happy when I stayed in control,” and “I felt really badly when I ate way too much.” It’s important to keep in mind that no matter how much you may think you want to eat with abandon, it’s really staying on track that leaves you feeling great. It’s worth it!

  • April 25, 2014 - Friday Weekend Warm-up

    If you encounter food pushers this weekend, remind yourself, “It’s NOT my responsibility to make my friends/family feel good about what they eat and drink, but it IS my responsibility to make healthy choices for me that make me feel good. When I give in to a food pusher, I don’t enjoy the food or drink that they push on me anyway because I feel really angry with myself (and them) for giving in--so it’s really not worth it, anyway.”

  • April 24, 2014 - Think Thin Thursday Tip

    If you think, “Dieting is too hard, it’s not worth it,” remind yourself that dieting is hard but the benefits of weight loss make it worth it. Telling yourself "it’s not worth it" is an excuse to give up and not try. Keep working on it! It does get easier over time.

  • April 23, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m so stressed, I just want to eat to relax.

    Response: It’s true eating is relaxing and calming, but only in the short term! Ultimately it only makes me feel worse – if not in the moment, then the next time I get on the scale. Go do something else (drink hot tea, take a walk, listen to music, deep breathing). While these things may not be quite as effective as eating, they don’t come with ANY negative consequences.

  • April 22, 2014 - Tuesday Reality Check

    If you think, “I’m going to eat this because I just don’t care,” remind yourself that while it’s true you may not care right at that moment, you are going to care A LOT a few minutes from now (or the next time you get on the scale) if you jeopardize your weight loss. Don’t let one moment of not caring influence how you act!

  • April 21, 2014 - Monday Motivation

    Remember, you can’t change what has happened in the past, you can only control what happens in the future. Whether or not you got off track this weekend, you can start being on track RIGHT NOW and feel good about your eating all week long.

  • April 18, 2014 - Friday Weekend Warm-up

    If you have holiday meals coming up this weekend and think, “It’s not fair I can’t eat normally during the holiday,” remind yourself, “Actually, I AM eating normally for someone with my weight loss goals. And while it may be unfair I can’t eat all the food I want, it would be MUCH more unfair if I couldn’t experience the countless benefits of weight loss.”

  • April 17, 2014 - Think Thin Thursday Tip

    If you were driving on the highway and missed your exit, would you say, “Forget it, I’ve really blown it now” and keep driving in the wrong direction? No! You’d get off at the very next exit and turn around. If you make a mistake, immediately turn yourself around and get right back on track.

  • April 16, 2014 - Wednesday Sabotage

    Sabotaging Thought: The scale is down so I can afford to loosen up.

    Response: No I can’t! The scale went down because of all the things I’ve been doing. The moment I stop doing them is the moment the scale goes back up.

  • April 15, 2014 - Tuesday Reality Check

    While it’s true that when you’re working on losing weight, there may be a lot of food you’re not having (at least, not in big quantities), there is still lots of food you ARE having. If you’re feeling deprived, ask yourself: Am I focusing too much on what I can’t have, instead of what I can?

  • April 14, 2014 - Monday Motivation

    It’s helpful to make a list of all the reasons you want to lose weight and read it every single day, and also whenever your motivation lags.  Remind yourself that while losing weight is hard (some of the time), the benefits you’ll get as a result are SO WORTH IT (all of the time). It’s worth it to push past the momentary lack of motivation and not let it stand in the way of reaching your goals.

  • April 11, 2014 - Friday Weekend Warm-up

    If you feel badly about asking for special requests at restaurants, remind yourself, “People make special requests all the time and I’m entitled to do so, too. If I were on a very strict medical diet I wouldn’t even think twice about making requests. Eating differently to lose weight and be healthier is just as legitimate.”

  • April 10, 2014 - Think Thin Thursday Tip

    Among everything else it’s necessary for, getting enough sleep is also critical in terms of hunger and craving regulation. It is usually so much harder for dieters to stick to their healthy eating plans when they are sleep deprived. If possible, make it a goal tonight to get to bed on time!

  • April 9, 2014 - Wednesday Sabotage

    Sabotaging Thought: 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!

  • April 8, 2014 - Tuesday Reality Check

    Remember, likely almost anything you eat at a restaurant has more calories than if you prepared the same thing at home, so when you eat out, even if you order something healthy, it’s critical to watch your portions.

  • April 4, 2014 - Friday Weekend Warm-up

    If you start to get off track this weekend, remember that there is no such thing as “blowing it for the day,” or, “blowing it for the weekend.” There is such a thing, however, as making a mistake on Saturday and continuing to make mistakes on Sunday. But there is also the possibility of making a mistake on Saturday, getting right back on track, and having a GREAT rest of the weekend.

  • April 3, 2014 - Think Thin Thursday Tip

    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. Ask yourself: which is more important to me?

  • April 2, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m too tired to exercise today.

    Response: Being tired is not an acceptable excuse because exercise gives me MORE energy, not less. Don’t think about it – just get up and do it. I won’t regret exercising; I’ll only regret NOT exercising.

  • April 1, 2014 - Tuesday Reality Check

    If you think, “I don’t want to get on the scale because I think I’ve gained weight,” remind yourself that this is actually when it’s most critical to get on the scale to hold yourself accountable. It’s important need to find out if you’ve gained weight so you can figure out what mistakes you may have made and correct them. Once you face facts, you can start the process of changing them!

  • March 31, 2014 - Monday Motivation

    Losing weight is not a matter of any one big thing you do, it’s a combination of all of the small changes you make and stick with every day. This week – focus on the small changes. Eventually they add up to really big ones!

  • March 27, 2014 - Think Thin Thursday Tip

    Just because you think something doesn’t mean it’s true. The thought, "That food looks so good I really want to have some" probably is true, while the thought, "That food looks so good I can't resist" probably isn't. The thought, “My friend will be so disappointed if I turn down her cookies,” MAY be true, but just because you think she will be disappointed doesn’t prove she actually will be.

  • March 26, 2014 - Wednesday Sabotage

    Sabotaging Thought: I just want to eat and eat.

    Response: Overeating NEVER feels as good as thinking about it does. My sabotaging thoughts try to convince me that I’ll love it and feel really happy if I overeat, but in fact, that’s never the case. When I overeat, I end up feeling bad, guilty, and angry with myself.

  • March 25, 2014 - Tuesday Reality Check

    The reality is, when you’re working on healthy eating/losing weight, either way you’re going to be missing out on something. If you’re at a party and there’s lots of tempting food, either you’re going to miss out on eating everything you want OR if you do eat everything you want, you’ll miss out on all the benefits of losing weight. But, if you “miss out” on eating some food, you GET all the benefits of losing weight. Remember, it’s always a trade-off.

  • March 24, 2014 - Monday Motivation

    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 so that's not an accurate concern. Even though it's hard now, in 2 months it will be easier and in 2 years it will be MUCH easier.

  • March 20, 2014 - Think Thin Thursday Tip

    Cravings do not just get worse and worse until you can’t stand it. Cravings are like waves – they swell and then recede. Cravings always go away, even if you never put a bite of food in your mouth. If you wait it out, it will go away! And if you get distracted, it will go away even more quickly.

  • March 19, 2014 - Wednesday Sabotage

    Sabotaging Thought: It's okay to eat this extra food because I'll make up for it later.

    Response: When has "making up for it later" EVER really worked? I need to learn how to be consistent with my eating so I'm not constantly tempted to eat more. Every time I eat extra, I make it harder to not eat extra the next time. Once I become more consistent, the struggle will go down and dieting will get easier.

  • March 18, 2014 - Tuesday Reality Check

    It tends to only be when dieters are off track and struggling that they wonder, “Is it worth it to keep putting in the effort?” When they’re on track and feeling in control, they don’t struggle with this question. If you’re asking yourself, “Is it worth it?” remind yourself that once you’re back on track and feeling great, the answer is always YES!

  • March 17, 2014 - Monday Motivation

    Dieting is not all-or-nothing. It’s not as if your only two options are to eat no food you really want, or to eat every bite of food you want. There is so much middle ground between those two things and successful dieting/healthy eating is about finding a balance that works for you.

  • March 14, 2014 - Friday Weekedn Warm-up

    It can be harder to resist food when you’re staring at it. If you’re someone who tends to hang out in the kitchen (especially on weekends when you’re home more), consider finding a new place to spend your time. Remember, "Out of sight, out of mind," can be very useful when you’re working on staying on track with your eating!

  • March 13, 2014 - Think Thin Thursday Tip

    Remember, your body doesn’t know or care if no one is watching you eat or if 100 people are watching you eat – it processes all calories the same regardless! Just because you’re alone doesn’t mean you can overeat (and not gain weight).

  • March 12, 2014 - Wednesday Sabotage

    Sabotaging Thought: I need to finish my meal [at this restaurant] or it will be a waste of money.

    Response: I don’t need to eat everything on my plate! The cost of eating everything (taking in too many calories, reinforcing negative habits, gaining weight) is far greater than the cost of leaving food behind. Besides, the money is already spent— eating the extra food won’t bring it back.

  • March 11, 2014 - Tuesday Reality Check

    Your body doesn’t know or care how you're feeling and it always processes calories in the same way, so just because you're sad/stressed/anxious doesn’t mean you're entitled to eat. If you continue to eat when feeling upset, you'll likely have a very hard time losing weight and keeping it off.

  • March 10, 2014 - Monday Motivation

    On-track eating days aren't perfect days! In order to lose weight and keep it off, you don't need to be perfect. No one is perfect 100% of the time. What you do need is to accept your mistakes, not beat yourself up, and get right back on track.

  • March 7, 2014 - Friday Weekend Warm-up

    This weekend, remember that when you say "no" to eating something, you're also saying "yes" to even better things: losing weight, better health, increased self-confidence, feeling proud of yourself, and more.

  • March 6, 2014 - Think Thin Thursday Tip

    Dieting is not all-or-nothing. It's not as if your only two options are to eat absolutely no food you really want, or to eat every bite of food you want, every moment you want it. There is SO MUCH middle ground between those two things and successful dieting/healthy eating is about finding a balance that works for you.

  • March 5, 2014 - Wednesday Sabotage

    Sabotaging Thought: The scale was down so it's okay to loosen up today, I can get away with it.

    Response: I may be able to get away with eating extra for a short period of time, but guaranteed it will catch up with me at some point and undo my progress. Once I accept the fact that I can't "get away with things" where dieting is concerned, it will be easier for me to just do what I need to do.

  • March 4, 2014 - Tuesday Reality Check

    When dieters get off track, they often truly forget how good it feels to be in control of their eating. Therefore, the thought of getting back on track usually feels much more daunting and burdensome than it really is. Once they're there, they feel so great about it.

  • March 3, 2014 - Monday Motivation

    If you were walking down a flight of stairs and stumbled down a few, would you then say "Well, I've blown it!" and throw yourself down the rest of the stairs? No! You would get back up and resume walking. If you stumbled this weekend, immediately pick yourself back up and start eating in a healthy way again.

  • February 28, 2014 - Friday Weekend Warm-up

    If you have highly tempting food in your home (like Girl Scout Cookies!) it’s important to make a plan for when and how much you’ll have. Otherwise, since you’ll likely be home more this weekend and have easier access to them, you may find yourself wandering into the kitchen over and over again and struggling about whether or not to have any.

  • February 27, 2014 - Think Thin Thursday Tip

    When our dieter have trouble figuring out whether or not what they’re feeling is hunger or something else (a craving, wanting to eat for emotional reasons, etc.) we ask them to take the “tofu test”: if they would eat plain tofu in that moment , then they’re probably hungry. If they’re craving something else, then it’s likely not true hunger underlining the desire to eat.

  • February 26, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’m too busy/rushed/stressed to exercise this week, I’ll start next week.

    Response: When has “starting next week” EVER helped me to reach my goals? I need to start doing these things this minute or I never will. Besides, exercise will actually help me calm down and make me less stressed, not more. And being busy is NO excuse because I won’t be able to do all those other things if I’m not healthy.

  • February 25, 2014 - Tuesday Reality Check

    If you think, “I’ve had a really hard day, I deserve to eat,” remind yourself that you DO deserve to feel better but you DON’T deserve to feel badly about yourself and be overweight, so you can’t use food as a means to comfort yourself.

  • February 24, 2014 - Monday Motivation

    You wouldn’t expect to be able to run a marathon if you’ve never run a mile. Dieting is the same – don’t set yourself up for failure by trying to take too many big steps all at once. Remember, small steps eventually add up to really big ones.  “Like” our status today if you’re committed to taking the first steps this week!

  • February 21, 2014 - Friday Weekend Warm-up

    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 definitely WOULD resist, no question. I may not want to resist, but I know I can."

  • February 20, 2014 - Think Thin Thursday Tip

    Important reminder: there is, unfortunately, not a direct correlation between what you ate and what you see on the scale the next day. Even if you are “perfect” on your diet, it’s not a guarantee that the scale will go down every day, or even every week. However, at any point the scale is EXACTLY where it should be, given your eating, your biological and hormonal processes, your salt intake, etc. Keep doing what you’re doing – it will go down again!

  • February 19, 2014 - Wednesday Sabotage

    Sabotaging Thought: I don’t feel like having to work on my dieting skills.

    Response: That’s okay! I do lots of things every day that I don’t feel like doing but I do them anyway. It’s worth it to me to do them, whether or not I feel like it, because it will help me achieve my goals. Besides, I even MORE don’t feel like staying overweight.

  • February 18, 2014 - Tuesday Reality Check

    If you think, “It’s okay to eat this because it’s healthy,” remind yourself that people can gain weight eating all healthy food, too. Just because it’s healthy doesn’t mean it doesn’t have calories, and if you take in too many calories, you won’t lose weight.

  • February 17, 2014 - Monday Motivation

    No matter what you did or didn’t eat over the weekend, today is the start of a new week and a fresh chance to have a great eating week!

  • February 14, 2014 - Friday Weekend Warm-up

    If you think, “It’s not fair that I can’t eat as much chocolate as I want on Valentine’s Day,” remind yourself that it’s a two-way street! If you give up eating some chocolate (but not all chocolate), you get all the benefits of weight loss/weight maintenance. It’s not as if you get nothing in return for staying on track!

  • February 12, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s not fair I can’t eat normally like everyone else.

    Response: I have to redefine my definition of “normal” eating. In fact, I am eating 100% normally for someone of my age and my gender with my weight loss goals.

  • February 11, 2014 - Tuesday Reality Check

    If you have the thought [about practicing a diet skill], “Is this really going to make a difference?” remind yourself that the answer is YES, it does make a difference because every time has consequences for the next time and the time after that. If your goal is to lose weight and keep it off, then it DOES make a difference. You don’t even need to engage with that thought because it will only undermine your efforts. Remind yourself that it does make a difference and then move on.

  • February 10, 2014 - Monday Motivation

    Monday Motivation: We asked one maintainer about her motivation to keep weight down and she said, “Every time I want to quit I remind myself that there is nothing to quit. This is my life. This is what I’m doing. It’s 100% worth it so I don’t even entertain thoughts of not doing it. There’s nothing to quit!”

  • February 7, 2014 - Friday Weekend Warm-up

    If you want to lose weight, staying on track during the weekend is just as important as being on track during the week. There is not a huge difference calorie-wise between losing weight and maintaining your weight, and it’s very easy to cross that line on the weekends. This weekend – don’t cross that line! Stay on track and keep your momentum going.

  • February 6, 2014 - Think Thin Thursday Tip

    Remember, just because losing weight is hard, it doesn’t mean you can’t do it! Telling yourself, “It’s too hard,” or, “It’s impossible to lose weight,” gives you an excuse to not try. It IS hard, but it also IS doable – it just takes work and practice.

  • February 5, 2014 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat unhealthy foods because I’m sick.

    Response: My body processes all calories the same, whether or not I’m feeling sick, so just because I’m sick doesn’t mean I can overeat. Besides, if I’m sick, what my body needs is healthy, nutritious food that it can use.

  • February 4, 2014 - Tuesday Reality Check

    One of our clients had the experience recently of giving in and eating too many muffins that were in her work kitchen. The next day, she resisted the muffins and didn’t have any. She said, “It felt so great to resist, I’m really happy I did.” What does this show us? That sometimes NOT eating something can actually feel so much better than eating it, especially if we eat it in a way that feels out of control.

  • February 3, 2014 - Monday Motivation

    Sometimes when dieters have been off track, they actually forget how great it feels to be in control of their eating. If this has happened to you, take a few moments to think of the multitude of positive experiences and feelings you’ve have had as a result of maintaining control. Then get back on track immediately so that you can start feeling that way again.

  • January 31, 2014 - Friday Weekend Warm-up

    Just as you’ll likely never leave an event and think, “I wish I had eaten more dessert,” you’ll probably also never leave a party and think, “I wish I had had more to drink.” In fact, just the opposite is true: Once the situation has passed, you’ll feel so great what you didn’t eat and drink, not regretful.

  • January 30, 2014 - Think Thin Thursday Tip

    When dieters are feeling somewhat off track, they tend to overgeneralize and think that they’re not doing well on all of their dieting skills, when in fact, that’s often not the case. If you feel like you’re having a bad week, ask yourself: Is that an accurate picture of what’s going on? Are there some things that I’m still doing well? Remember that one or two mistakes in no way negates everything I’m doing well and it’s important to give myself credit for all of them.

  • January 29, 2014 - Wednesday Sabotage

    Sabotaging Thought: It really stinks that I can’t eat [this food] I’m craving right now.

    Response: I need to reframe my thinking about not giving in to cravings. Instead of thinking, ‘This stinks I can’t eat it,’ I need to tell myself, ‘Good for me for resisting this craving. This is really important and it’s going to help me reach my goals. I deserve a lot of credit for this. I’m making my resistance muscle stronger.’

  • January 28, 2014 - Tuesday Reality Check

    You’ll have a much harder time losing weight if you undermine your commitment by thinking things like, “Maybe I don’t really need/want to lose weight,” or “Maybe I don’t actually have to do these things.” If you find yourself saying these things, remind yourself, “Yes, I DO want to lose weight and this IS what I have to do. So don’t think about it and just do it.”

  • January 27, 2014 - Monday Motivation

    Remember, most thin people do NOT eat whatever they want, whenever they want. When dieting feels unfair, remind yourself that likely most people around you are also restricting their eating to some degree. If you’re working on dieting, you’re in very good company.

  • January 23, 2014 - Think Thin Thursday Tip

    If you think, “I’m so stressed out I need to eat,” remind yourself that you may WANT to eat, but you don’t NEED to eat. If you were feeling that way and there was no food available, you’d get through it without eating.

  • January 22, 2014 - Wednesday Sabotage

    Sabotaging Thought: When I'm dieting, there are foods that I should eat and other foods that I definitely should not eat.

    Response: It’s important to incorporate my favorite foods into my diet (even if it means I lose weight more slowly) or I’ll wind up being too restrictive, and then rebelling, giving up, and gaining weight back. Being overly restrictive never works out long term.

  • January 21, 2014 - Tuesday Reality Check

    If you think, “I don’t have time for diet and exercise,” remind yourself that you DO make time for the things in life that are most important to you. If the advantages of losing weight and being healthy are of great importance to you, then make dieting and exercise top priorities and you will find the time NO MATTER WHAT.

  • January 20, 2014 - Monday Motivation

    Remember, learning to diet is like learning to play the piano. You start out with easier skills/pieces, practice them, get better and better at them, and then move on to harder ones. If you were learning to play the piano, you would never think that hitting a wrong note was an indication that you couldn't do it or that you should give up, you would simply accept it as part of the learning process. Dieting is no different!

  • January 17, 2014 - Friday Weekend Warm-up

    It is so much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating.

  • January 16, 2014 - Think Thin Thursday Tip

    We’ve said it before and we’ll say it again – being overweight is HARD!! Physically, mentally, financially, it takes a big toll. Working on healthy eating and losing weight can be hard, too, but at least it comes with amazing outcomes. If you think, “it’s too hard to work on healthy eating,” remind yourself that either way it’s hard.

  • January 15, 2014 - Wednesday Sabotage

    Sabotaging Thought: I’ll never get good enough at my dieting skills so I might as well give up.

    Response: I’m better at them now than I was two months ago, and two months from now I’ll be better than I am today. As long as I keep working, I will keep getting better!

  • January 14, 2014 - Tuesday Reality Check

    If you think, “I don’t have time for diet and exercise,” remind yourself that you DO make time for the things in life that are most important to you. If the advantages of losing weight and being healthy are of great importance to you, then make dieting and exercise top priorities and you will find the time NO MATTER WHAT.

  • January 13, 2014 - Monday Motivation

    This week, instead of thinking about what you can’t have when you’re working on eating healthfully, focus on what you can – delicious and healthy food, a reasonable amount of treats, good health, better self-confidence, a stable wardrobe, a more peaceful relationship with food, great feelings, etc.

  • January 10, 2014 - Friday Weekend Warm-up

    This weekend, if it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on.

  • January 9, 2014 - Think Thin Thursday Tip

    It’s important to both give yourself credit for the good choices you make and not berate yourself when you make a mistake. When you beat yourself up, the only thing it does is demoralize you further and makes it harder to get back on track. When you give yourself credit, it makes you feel great, helps raise your confidence, makes it easier to keep doing what you're doing, and gives you motivation to stay on track.

  • January 8, 2014 - Wednesday Sabotage

    Sabotaging Thought: I had such a hard day, I deserve to reward myself with food.

    Response: If I reward myself with food and overeat, I’ll end up feeling terrible – physically and mentally, which will be the exact opposite of a reward. If I stay on track and control my eating, I will feel great. Food rewards just don’t work once the food is gone!

  • January 7, 2014 - Tuesday Reality Check

    If you think, “I’m going to eat this. It’s okay, it doesn't matter,” remind yourself that that’s not true for two reasons. First, it matters because it impacts your weight loss and your weight loss goals matter! Second, it matters because EVERY time matters. Every time has consequences for the next time, and the time after that.

  • January 6, 2014 - Monday Motivation

    We’re back and feeling motivated! A new year is the perfect time for a new start. Remember – big changes don’t happen overnight. It’s a combination of lots of small changes that eventually lead up to big ones. This week – focus on SMALL changes. They will make a difference.

  • December 26, 2013 - Think Thin Thursday Tip

    Do you have a plan for your Christmas leftovers? Remember – having highly tempting food around with no clear idea of when you’re going to eat it is a recipe for overeating. Decide (in advance) where and when you’ll have them. Doing so will enable you to enjoy the leftovers even more because you’ll feel on track and in control when you eat them.

  • December 24, 2013 - Tuesday Reality Check

     If you think, “I wasn't losing weight lately anyway, so why bother during Christmas?” remind yourself that if you stop working on healthy eating during this time, you’re likely to gain weight. Even if you aren’t losing weight, maintaining your weight is so much better than gaining weight! Besides, if you stop working on healthy eating you’ll get off track, and how does being off track feel? For most people it feels TERRIBLE because they feel badly and guilty. Don’t taint your holiday season with guilt!

  • December 23, 2013 - Monday Motivation

    While staying in control of your eating is harder during the holidays, the good news is that when you manage to do so, it feels extra great! The harder it is to stay on track, the more positive feelings you get as a result of doing so. Remind yourself that staying on track during a normal day feels good, but staying on track during a holiday feels AMAZING!

  • December 20, 2013 - Friday Weekend Warm-up

    If you’re going to events this weekend with food pushers, remind yourself that either way you’ll feel discomfort. Either you’ll experience the momentary discomfort of saying no to a food pusher, or you’ll feel uncomfortable for so much longer if you give in, take in too many calories, feel guilty and badly about your eating, reinforce negative habits, etc.

  • December 19, 2013 - Think Thin Thursday Tip

    If are given gifts of holiday food and feel guilty about not eating it, remember that whether or not you actually eat the gift in no way takes away from the nice gesture of receiving it and the meaning behind it.

  • December 18, 2013 - Wednesday Sabotage

    Sabotaging Thought: I can’t believe how much I overate at the holiday parties this weekend. That was so bad.

    Response: I have to keep in mind that I can’t change what I ate in the past, only what I eat today and in the future. So instead of ruminating on past mistakes, I need to focus on making today a great day!

  • December 17, 2013 - Tuesday Reality Check

    When dieters say, “I just can’t stick to a diet, I have no discipline,” we remind them that they actually DO have a lot of discipline because they are able to get up with their kids, get to work on time, pay bills, etc. While they may lack consistent dieting discipline, they are clearly capable of great feats of discipline in other areas, so this is not a valid reason to not try.

  • December 16, 2013 - Monday Motivation

    Getting of track with dieting can be very discouraging, but it doesn't need to be. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you'll continue improving.

  • December 13, 2013 - Friday Weekend Warm-up

    You will likely have lots of opportunities to strengthen your resistance muscle (and simultaneously weaken your giving-in muscle) this weekend.  If you think, “It’s okay to give in because just this one time won’t matter,” remind yourself that EVERY time matters because every time you’re strengthening one of those two muscles.

  • December 12, 2013 - Think Thin Thursday Tip

    If you think, “I’m going to eat this because I just don’t care,” remind yourself that while it’s true you don’t  care in this moment, it’s not true that you won’t care later on when you feel guilty about your eating, reinforce old habits, and take in too many calories. Don’t let one moment of not caring dictate your actions!

  • December 11, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to have this extra food, it’s not that much compared to what I could be eating.

    Response: My body doesn’t know or care how much I’m NOT eating, it only knows how much I do eat, so just because I turned down holiday treats 4 times doesn’t necessarily mean it’s okay to give in the 5th time. If I take in more calories than I had planned, I’ll gain weight.

  • December 10, 2013 - Tuesday Reality Check

    If you want to lose weight during the holiday season, or even maintain your weight, the simple fact is that you won’t be able to eat all the holiday treats that you want.  Work on eating what treats you do eat slowly and mindfully and keep in mind that one cookie eaten slowly and while enjoying every bite can be more enjoyable than four cookies eaten very quickly without paying much attention to them.

  • December 9, 2013 - Monday Motivation

    Working to stay in control of your eating can be difficult and can sometimes feel not worth it, but ultimately the rewards of losing weight are SO MUCH more important and ALWAYS worth it, no matter how hard dieting may feel at any given moment.

  • December 6, 2013 - Friday Weekend Warm-up

    If you think, “It’s the weekend, I just want to relax and not think about healthy eating,” remind yourself that if you get off track and overeat, you’ll think A LOT about it Monday morning when you’re struggling to get back on track and feeling guilty about the weekend. So think about it now, or think about it later, either way you’re going to think about it.

  • December 5, 2013 - Think Thin Thursday Tip

    Whenever a dieter says something like, “I was so good yesterday, I didn’t have any dessert,” we always remind them that having dessert is an important part of lifetime eating. Cutting out all sweets (or other categories of food that you like) NEVER works out long term because you’ll always end up eating them again and when you do, if you don’t know how to control your portions, you’ll gain weight. "No dessert" is an all-or-nothing diet mentality that (for most people) just doesn't work.

  • December 4, 2013 - Wednesday Sabotage

    Sabotaging Thought: I've been working on these dieting skills for a while now and they still don’t really feel like habits. Maybe I should give up.

    Response: I’m better at these skills than I was 2 months ago, and in 2 more months I’ll be even better than I am right now. There’s no reason to give because, even though it may seem slow, I AM moving forward and making progress!

  • December 3, 2013 - Tuesday Reality Check

    The time and energy for dieting and exercise will never magically appear, and especially not during the busy holiday season. This means that dieters may need to be more deliberate in figuring out how and when they will make the time and energy for these things. But remember – it’s 100% it’s worth it!

  • December 2, 2013 - Monday Motivation

    No matter how much or how little control you were able to exert over the holiday weekend, today is a new day. Make today a good day and you will be SO GLAD you did. Being in control of your eating feels great!

  • November 27, 2013 - Wednesday Sabotage

    Sabotaging Thought: I won’t be able to enjoy myself on Thanksgiving if I have to limit myself at all.

    Response: It’s not all-or-nothing! There’s a HUGE middle ground between eating everything I want and nothing I want. Besides, if I way overeat and get off track, I’ll wind up tainting the holiday, anyway. No matter what day of the year it is, staying on track feels great!

  • November 26, 2013 - Tuesday Reality Check

    If you think, “I just want to eat spontaneously,” remind yourself that if you make spontaneous decisions and get off track with your eating (and in-the-moment decisions are the hardest ones to make!), the only thing it will do is make you feel badly. Because of this, eating spontaneously will not make you feel good, even if you think it will.

  • November 25, 2013 - Monday Motivation

    Have you been thinking ahead and decided that losing weight/getting healthy will be one of your New Year’s Resolutions? If so, don’t wait! The sooner you begin working on it the sooner you will achieve it, so start taking small steps TODAY towards that goal and all the small steps will begin to add up to big ones. If you do, you could be in a different, better place come January 1.

  • November 22, 2013 - Friday Weekend Warm-up

    If you eat at restaurants and feel bad about asking for special requests, remind yourself, “People make special requests all the time and I’m entitled to do so, too. If I were on a very strict medical diet I wouldn't even think twice about making requests. Eating differently to lose weight and be healthier is just as legitimate.”

  • November 21, 2013 - Think Thin Thursday Tip

    If you felt sick, took your temperature, and saw you had a fever, you would never think, “I can’t believe I let my temperature get this high! I’m such a weak person.” The number on the scale is the same – it’s just INFORMATION about whether or not what you’re doing is working. It says nothing about who you are as a person.

  • November 20, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m going to a party tonight but I don’t feel like making a plan. I’ll just do my best.

    Response: Making a plan doesn’t take long at all. It’s not a big to make a plan, but it IS a big deal to not make one. Not having a plan exponentially increases the risk of eating too much, getting off track, and then having to struggle to get back in control.

  • November 19, 2013 - Tuesday Reality Check

    EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation.

  • November 18, 2013 - Monday Motivation

    The most successful dieters are maintainers are not those who never make mistakes - they are those who make mistakes and get immediately back on track. This week, if you make a mistake, do the opposite of what you've likely been doing: DON'T beat yourself up and DO immediately resume normal eating for the day. Remember, EVERYONE makes mistakes, but not everyone uses those mistakes as an excuse to keep making more.

  • November 15, 2013 - Friday Weekend Warm-up

    Remember, come Monday morning, you’ll look back at your weekend and feel PROUD of the times you stayed in control, not regretful. You likely won’t think, “I should have had an extra slice of chocolate cake,” or, “I should have had a second glass of wine.” It just doesn’t happen!

  • November 14, 2013 - Think Thin Thursday Tip

    If you think, “I’m so tired, I have to eat,” remind yourself that while eating may be a (very) temporary fix, ultimately sleep is what your body needs, not food, so eating won’t help. Ask yourself: Do I want to be tired and overweight, or just tired?

  • November 13, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because if I don’t, I’ll disappoint my friend.

    Response: If I eat off plan, I’ll disappoint MYSELF. Besides, my friend's disappointment will likely be momentary but the disappointment I’ll feel when I go off plan, shake my confidence, and possibly gain weight will last for so much longer.

  • November 12, 2013 - Tuesday Reality Check

    Most people of normal weight do NOT eat whatever they want, whenever they want. When dieting feels unfair, remind yourself that likely most people around you are also restricting their eating to some degree, too. If you’re working on dieting, you’re in very good company.

  • November 11, 2013 - Monday Motivation

    If you think, “I’ve been on a diet for 20 years. I’m just not the type of person who can lose weight,” remind yourself, “This time is different and I’m different now because I’m learning critical skills I didn’t know before. I CAN lose weight, and I will keep losing weight and keep it off because I will continue to use my skills.”

  • November 8, 2013 - Friday Weekend Warm-up

    Remember – if you eat at someone’s house this weekend, you may not have control over what food is served to you but you ALWAYS have control over what you put in your mouth. Paying attention to portion size is key in situations where you’re not in charge of the food.

  • November 7, 2013 - Think Thin Thursday Tip

    If you think, “When I’m upset I have to eat,” remind yourself that if you became upset in a situation where no food was available, you would survive. You may really WANT to eat when you’re upset, but you never need to.

  • November 6, 2013 - Wednesday Sabotage

    Sabotaging Thought: I wish I was losing weight more quickly.

    Response: When has losing weight quickly EVER helped me to keep it off? The faster I’ve lost it in the past, the faster I’ve gained it back. Besides, what does it matter if it takes an extra month or two to lose the weight in the course of the rest of my life?

  • November 5, 2013 - Tuesday Reality Check

    If you tend to overeat at meals, worrying that you’ll get too hungry if you don’t, remember – there is ALWAYS another meal or snack coming. There will always be more food!

  • November 1, 2013 - Friday Weekend Warm-up

    If you have leftover Halloween candy hanging around your house but want to stay on track this weekend, you have two options – get rid of it, or plan when you’re going to have it. Having highly tempting food around with no plan of when you’re going to have it leads to giving in and overindulging. You can prevent this from happening!

  • October 31, 2013 - Think Thin Thursday Tip

    Happy Halloween! Remember – candy is available 365 days a year, not just on Halloween, so you don’t need to get your “fill” today. There will ALWAYS be more.

  • October 30, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s too hard to resist all the Halloween candy everywhere.

    Response: While it’s hard, it’s not impossible. In order to make it easier, I need a plan of when I’m going to eat Halloween candy and how much. That way, when I come in contact with it at a time it’s not on my plan, I can remind myself, ‘You don’t need to have this now, you get to have it later – and I’ll enjoy it more if I wait because I won’t feel guilty about eating it.’

  • October 29, 2013 - Tuesday Reality Check

    Losing weight initially takes a LOT of time and energy. If you want it to happen, it means you have to put it FIRST. Remember - you deserve to put yourself first.

  • October 28, 2013 - Monday Motivation

    Make a commitment this week to focus on the things you're doing well, NOT the mistakes you may make. Doing so will help you feel better and more motivated on a daily basis - which will make it easier to keep moving forward.

  • October 25, 2013 - Friday Weekend Warm-up

    If you eat out this weekend and have trouble leaving food on your plate, remember: if you eat extra food you don’t need, it will be wasted in your body by turning to fat. In the trashcan or in your body, either way it’s wasted.

  • October 24, 2013 - Think Thin Thursday Tip

    There is a difference between what your mind finds significant and what your body finds significant. Although your mind may find it significant that everyone around you is eating something (so it’s feels okay to eat extra, too), or that it’s a special occasion, or that you’re feeling upset, your body doesn't know or care and processes all calories the same.

  • October 23, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because I’m having a bad day.

    Response: It’s not okay to eat extra because although my mind knows I’m having a bad day, my body doesn't. Besides, if I overeat, I’ll feel badly and guilty, which will make me even more unhappy. If I stay on track with my eating it’s highly likely my day will start to feel better, not worse.

  • October 22, 2013 - Tuesday Reality Check

    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.”

  • October 21, 2013 - Monday Motivation

    You can't change anything you ate in the past, only what you eat today and into the future. So instead of dwelling on past mistakes, work on making today a great eating day!

  • October 18, 2013 - Friday Weekend Warm-up

    Remember, staying on track during the weekend is just as important as week days. If you want to lose weight and keep it off, it means your eating can't be all that different on the weekend.

  • October 17, 2013 - Think Thin Thursday Tip

    If you feel stressed and want to eat, remind yourself that eating will ultimately only make you feel MORE stressed, not less. While eating may temporarily distract you from the stress, once the food is gone you'll be left with the original stress plus the stress of having overeaten. Next time you feel stressed, make a commitment to trying something else!

  • October 16, 2013 - Wednesday Sabotage

    Sabotaging Thought: It's okay to give in just this one time.

    Response: EVERY time matters because every time I give in, I reinforce the habit of giving in and make it easier and more likely I'll give in the next time.

  • October 15, 2013 - Tuesday Reality Check

    It takes less willpower to stick to an eating decision that you've made ahead of time than it does to try to use willpower in the moment to make a good decision. Plan in advance!

  • October 14, 2013 - Monday Motivation

    Remember, the more you practice dieting skills the easier they get. So however hard or easy dieting feels today is NOT how hard it will feel in the future when you have more practice and experience under your belt.

  • October 11, 2013 - Friday Weekend Warm-up

    Dieters are over prone to grazing a lot on the weekend. It’s helpful to remember that you're always better off if you sit down with a defined snack and eat it mindfully. Doing so is ultimately so much more satisfying (physically and psychologically) then grabbing little things here and there - and it also means you'll probably take in fewer calories.

  • October 10, 2013 - Think Thin Thursday Tip

    If someone tries to push food on you, there are many things you can say in response: No thanks you; I don’t want any; I’ll have some later; I already had some; I’m full right now; I’m not in the mood for it; etc. Standing firm and saying no will help you reach your weight loss goals. Giving in will not!

  • October 9, 2013 - Wednesday Sabotage

    Sabotaging Thought: I can’t lose weight because I just like eating and I don’t want to give that up.

    Response: The good news is that I’ll NEVER give up eating! If I want to lose weight, I will have to stop overeating, but that’s entirely different. Besides, overeating ultimately makes me feel terrible (physically and psychologically), so it’s not so bad to give it up anyway.

  • October 8, 2013 - Tuesday Reality Check

    When you get off track, you never need to wait even ONE MOMENT LONGER to get back on track. Getting back on track in the middle of a party is better than waiting for the party to be over; getting back on track after the party is better than at the end of the day; getting back on track at the end of the day is better than continuing to be off track the next day. ANY point you get back on track puts you in a better position than if you wait even a moment longer.

  • October 7, 2013 - Monday Motivation

    Unfortunately, even if you’re 100% “perfect” on your diet, it’s not a guarantee that the scale will go down on any given day or week (but, if you overeat, it’s a guarantee that the scale will eventually go up). While you can’t rely on the scale going down as a reliable reward for your hard work, what you can rely on is the great feeling you get from being in control! Being on track feels SO MUCH BETTER than being off track.

  • October 4, 2013 - Friday Weekend Warm-up

    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.

  • October 3, 2013 - Think Thin Thursday Tip

    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.

  • October 2, 2013 - Wednesday Sabotage

    Sabotaging Thought: I worked out really hard today so it’s okay to eat extra dessert.

    Response: While it may be true that I can eat a little extra because of my hard work out (although it’s not a guarantee), my body needs healthy food it can use, not extra junk food.

  • October 1, 2013 - Tuesday Reality Check

    Remember, ANY exercise is better than no exercise. We help our clients conceptualize exercise as “me time” – time that they spend doing something just for them. In that way, it’s helpful for good health and also for good self-care.

  • September 30, 2013 - Monday Motivation

    Getting of track with dieting can be very discouraging, but it doesn't need to be. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you'll continue improving.

  • September 27, 2013 - Friday Weekend Warm-up

    If you think, “I won’t be able to enjoy myself this weekend unless I can eat whatever I want,” remind yourself that it’s not all-or-nothing! There’s a huge middle ground between eating everything you want and eating nothing you want. This weekend, work on finding the middle ground.

  • September 26, 2013 - Think Thin Thursday Tip

    Many time a day people put food in their mouths almost without realizing, and often it’s when they’re standing up: cooking, chopping, and serving food, putting away food, grazing in the kitchen, and eating samples at the supermarket. Working on eating everything sitting down can help build awareness of every time that you eat and cut down on this type of extraneous eating.

  • September 25, 2013 - 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).

  • September 24, 2013 - Tuesday Reality Check

    If you think, “I really need something sweet right now,” remind yourself that at any given moment, it’s NEVER a question of need. Telling yourself, “This is what I need,” can make it seem more legitimate to eat something – even though it may not be. Remind yourself, “I really want something sweet right now, but that doesn’t mean I have to have it.”

  • September 23, 2013 - Monday Motivation

    Monday Motivation: We asked one dieter how she stays motivated in spite of her busy life. She told us, “My life is so hectic and there are so many parts of it I can’t control. Taking control of my eating helps me feel calmer and more grounded on a daily basis – which helps me deal with the chaos more effectively. It’s so worth it!”

  • September 20, 2013 - Friday Weekend Warm-up

    Losing weight is not only a matter of sticking to healthy eating during the week, it’s also important to stay on track during the weekend. If not, you’ll continually undo all your hard work which will stop you from losing weight – and cause major frustrations. If you’re not losing weight, ask yourself, “Am I being too loose on the weekends?”

  • September 19, 2013 - Think Thin Thursday Tip

    It’s helpful to view your eating day as a whole, and not just as individual meals. That way, if you don’t have bread at one meal, you’re less likely to feel deprived because you’ll be able to say to yourself, “Yes, I’m not having bread at lunch now, but that’s because I had toast for breakfast and I’m having a roll with dinner.”

  • September 18, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat extra because I’ve been running around all day.

    Response: If it were true that it was okay to eat extra every time I’d been running around (and tired myself out) then I wouldn’t have gained weight. Most of the time when I think, “It’s okay to eat extra because…” it’s probably actually NOT okay, not if I want to lose weight.

  • September 17, 2013 - Tuesday Reality Check

    In dieting, everyone goes through hard times.  Sometimes we can pinpoint the reason (e.g. something stressful happening in our work or family life) and sometimes we can’t. But regardless, it’s important to remember that hard times are normal, they happen to everyone, and as long as you keep pushing through, they ALWAYS pass. Don’t give up – there’s no reason to!

  • September 16, 2013 - Monday Motivation

    This week, instead of focusing on any mistake you may make, take the time to really notice and give yourself credit for all the great things you’re doing. Guaranteed doing so will help you have a more accurate perception of how you’re really doing and help you feel better and more motivated to keep doing what you’re doing.

  • September 13, 2013 - Friday Weekend Warm-up

    This weekend, if 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.

  • September 12, 2013 - Think Thin Thursday Tip

    If you think, “I’ve been doing really well and the scale is down. I can afford to loosen up,” it’s critical to remind yourself that that is NOT TRUE! The scale is down because of everything you’ve been doing, and the moment you stop doing them is the moment the scale goes back up.

  • September 11, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat more because I don’t know when I’ll have [this food] again.

    Response: I need to get away from this ‘last meal mentality.’ It’s NEVER my last time to eat a certain food and there will always be opportunities to have it again.

  • September 10, 2013 - Tuesday Reality Check

    Sometimes we ask dieters, “If every time in the past you made a dieting mistake but got immediately back on track, where do you think your weight would be?” The answer is: probably a lot less. Mistakes are never a problem. What IS a problem is when dieters make one mistake and use it as an excuse to keep making more.

  • September 9, 2013 - Monday Motivation

    Remember, it’s a give and take. In giving up some food, some of the time, you’re getting all the benefits of losing weight. It’s not as if you’re limiting your food for nothing or to punish yourself – it’s just the opposite. It’s important to continually remind yourself of everything you get in return!

  • September 5, 2013 - Think Thin Thursday Tip

    When you weigh yourself, only get on the scale ONCE! Getting on more frequently means you're probably putting too much emphasis on the number and not enough on practicing healthy habits throughout the day.

  • September 4, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m going to eat this because I really want some comfort food right now.

    Response: It may be comfort now, but it won’t be comfort later when I’m feeling badly and guilty about it. Instead of overindulging, I need to go find something healthy and satisfying that will make me feel good now AND later.

  • September 3, 2013 - Tuesday Reality Check

    It’s never too late to put healthy habits in place, but the start of a new school year is a particularly good time. Think about some healthy changes you may be able to make this year for yourself and your family. Remember, your weight won’t change unless you do.

  • August 30, 2013 - Friday Weekend Warm-up

    This holiday weekend, go into whatever events you have with a PLAN! Spontaneous decisions are invariably what get dieters into trouble, so take away the need to use spur-of-the-moment willpower by making decisions in advance. Once the events are over, you’ll never regret that you did.

  • August 29, 2013 - Think Thin Thursday Tip

    We have found that many of our dieters find themselves in front of the refrigerator at night, wanting to just eat anything, mostly because they’re TIRED. Instead of eating at night to help you stay awake, just go to bed! Sleep is what your body needs, not food.

  • August 28, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat 3 pieces of pizza because everyone else is.

    Response: My body doesn’t know or care what anyone else around me is eating. It doesn’t know if everyone is eating 10 pieces of pizza or 0 pieces. It only knows what I eat, so just because everyone else is eating that much doesn’t necessarily mean that I can. Just because it feels okay doesn’t mean it is.

  • August 27, 2013 - 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.

  • August 26, 2013 - Monday Motivation

    No matter how the weekend went, Monday is always an opportunity for a fresh start. Starting RIGHT NOW, give yourself credit for every positive thing you do towards meeting your weight loss goals. It will help you feel better, raise your confidence, and give you motivation to keep going.

  • August 23, 2013 - Friday Weekend Warm-up

    It’s so much easier to make good food choices when you have healthy options readily available, and so much harder when unhealthy options are more accessible. This weekend, consider doing whatever prep work is necessary to set yourself up for a great week ahead.

  • August 22, 2013 - Think Thin Thursday Tip

    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.

  • August 21, 2013 - Wednesdsay Sabotage

    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.

  • August 20, 2013 - Tuesday Reality Check

    Old habits are hard to break and easy to slip back into. This is why in dieting every single time DOES matter because every single time you’re either reinforcing the old, adverse habit or the new, helpful habit. Don’t be fooled – this time matters!

  • August 19, 2013 - 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.

  • August 16, 2013 - Friday Weekend Warm-up

    This weekend, if you think, “It’s okay to have a slice and a half of pie – they’re kind of small slices so an extra half is still probably one portion,” remind yourself that while you may be able to fool your mind into thinking it’s not extra, you’re never able to fool your body.

  • August 15, 2013 - Think Thin Thursday

    If you make a dieting mistake and start to catastrophize, ask yourself, “What would I say to my best friend if she told me about a mistake she made?” Chances are you’d be more compassionate to a friend than you would be to yourself. In dieting, you’ll make many, many mistakes. It’s important to be compassionate to yourself so that you're able to learn from them and move on.

  • August 14, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s not fair I can’t eat whatever I want (and other people can).

    Response: Either way it’s unfair. Either I face unfairness by limiting my eating, or I face all the unfairnesses and hardships that come with being overweight. Besides, it’s a common misconception that other people can eat whatever they want and it’s HIGHLY likely that they’re limiting themselves, too.

  • August 13, 2013 - Tuesday Reality Check

    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.

  • August 12, 2013 - Monday Motivation

    If you think, “I’ve been on a diet for 20 years. I’m just not the type of person who can lose weight,” remind yourself, “I’m different now because I’m learning critical skills I didn’t know before. I CAN lose weight, and I will keep losing weight AND keep it off because I will continue to use my skills.”

  • August 2, 2013 - Friday Weekend Warm-up

    If you think, “When I eat out this weekend, I won’t have any control over my food. How will I stay in control?” Remind yourself that while you may not always have control over what food is served to you, you ALWAYS have control over what you put in your mouth!

  • August 1, 2013 - Think Thin Thursday Tip

    If you think, “I just ate dinner an hour ago but now I’m hungry for something else,” remind yourself that if you ate a satisfying dinner, it’s not hunger you’re feeling. You may WANT to eat in that moment, but that doesn’t mean your body needs any more food.

  • July 31, 2013 - Wednesday Sabotage

    Sabotaging Thought: I can’t believe I just ate that! I’ve really blown it for the day. I might as well keep eating and get back on track tomorrow.

    Response: If I were driving on the highway and missed my exit, would I think, “I’ve really blown it now!” and drive 5 more hours in the wrong direction? No! I’d get off at the next exit and immediately turn around. That’s exactly what I need to do now, too.

  • July 30, 2013 - Tuesday Reality Check

    If you buy bags of chips and each time tell yourself, “I’ll limit it to one portion this time,” but then never do – stop fooling yourself! Evidence shows that right now you can’t handle big bags of chips so, at least temporarily, stop buying them. Work on getting used to the the portion in individual-sized bags and then work your way back up.

  • July 29, 2013 - Monday Motivation

    Initially dieters often feel a sense of unfairness about what they’re not eating. However, along the way as they learn new skills and start to feel in control of their eating, they start to feel proud of what they don’t eat – not deprived. If you feel deprived, keep in mind that it’s HIGHLY likely this won’t always be the case. Stick with it!

  • July 26, 2013 - Friday Weekend Warm-up

    ANY exercise is better than no exercise. Often making the decision to do it and getting started are actually the hardest parts. This weekend, don’t think about whether or not you feel like exercising, just do it anyway. Guaranteed you won’t regret it.

  • July 25, 2013 - Think Thin Thursday Tip

    If you’re out to eat and want to eat something you hadn’t planned to, remind yourself, “I’ve had [this food] before. I know what it tastes like. I’ll have it again so I don’t need to eat it every time the opportunity arises.”

  • July 24, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this food I hadn’t planned, it’s just a little bit.

    Response: It’s not about the calories, it’s about the habit! Whether the unplanned food has 20 calories or 2,000 calories, it’s still reinforcing my giving-in habit.

  • July 23, 2013 - Tuesday Reality Check

    Losing weight is a combination of every small food decision you make in a day. If you think, “This one time doesn’t matter,” remind yourself that it ALL matters because it all is part of the bigger picture. One bad decision leads to another, while one positive decision leads to another.

  • July 22, 2013 - Monday Motivation

    When clients tell us, “It’s so hard to lose weight because I just like eating. I don’t want to give that up,” we remind them that there’s a huge difference between eating and overeating. They will NEVER give up eating – but in ending overeating, they get to enjoy food and lose weight.

  • July 19, 2013 - Friday Weekend Warm-up

    Just because your time over the weekend may be unstructured, doesn’t mean your eating has to be. Keeping up a consistent eating schedule, even on the weekends, can help guard against all-day grazing and lack of real meals (which often leads to feelings of dissatisfaction despite taking in a lot of calories).

  • July 18, 2013 - Think Thin Thursday Tip

    If you think, “I’m really stressed out, I need to eat,” remind yourself that WANT and NEED are two different things. If you were stressed and in a situation where no food was available, you’d get through it. This proves that you may want to eat when stressed, but you don’t ever need to.

  • July 17, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because it’s healthy.

    Response: I can gain weight eating all healthy foods, too. Just because it’s healthy doesn’t mean it doesn’t have calories. Eating healthy foods is a great thing to strive for, but I have to make sure that whatever I eat (healthy or not) fits in with my overall day.

  • July 16, 2013 - Tuesday Reality Check

    Eating healthy is hard some of the time, but being overweight is hard ALL of the time and in so many more ways. If you think, “I’m just going to take the easy way out and eat whatever I want,” remind yourself that that is actually the much, much harder way.

  • July 15, 2013 - Monday Motivation

    It’s never a situation in and of itself that you gets you off track, it’s always your thinking about that situation. This means that there is NO SINGLE food situation you can’t handle as long as you figure out what your sabotaging thoughts might be and come up with good responses to them!

  • July 12, 2013 - Friday Weekend Warm-up

    Remember – you deserve to relax on weekends and you also deserve to lose weight and keep it off (and all the major advantages that come with that). This weekend, work on finding ways to relax that don’t have to do with food. There are many!

  • July 11, 2013 - Think Thin Thursday Tip

    Feeling deprived is a state of mind. You can limit yourself to one cookie and think, “This is so unfair, I wish I could eat more, this really stinks,” OR you could limit yourself to one cookie and think, “It’s not all-or-nothing. I can still have one cookie and lose weight. Good for me for stopping here, this will really help me reach my goals.”

  • July 10, 2013 - Wednesday Sabotage

    Sabotaging Thought: I can’t believe I just ate that. I’ve really blown it for the day so I might as well keep eating and get back on track tomorrow.

    Response: There is no such thing as “blowing it for the day.” Every single bite of food I eat today will continue to add up. Get back on track right this moment!

  • July 9, 2013 - Tuesday Reality Check

    Remember – you can’t change what you’ve eaten in the past, you can only change what you eat today, tomorrow, and in the future. Instead of dwelling on mistakes you may have made previously, focus on how you can make TODAY a great eating day.

  • July 8, 2013 - Monday Motivation

    When you think, “If I start to think this is really working, I might jinx myself,” remind yourself that believing in yourself can’t lead to bad luck. In fact, reminding yourself of all the skills you’ve developed and the progress you’ve made will help you keep moving forward. Believe it!

  • July 5, 2013 - Friday Weekend Warm-up

    If you make a mistake this weekend and think, “How could I have eaten that? I can’t do this, I should just give up,” remind yourself that one mistake in no way ruins your diet, but falling back into old patterns definitely will. Then recommit yourself and get right back on track.

  • July 4, 2013 - Think Thin Thursday Tip

    To those of us celebrating it, Happy 4th of July! If you got to barbeques today, remember – you can still eat reasonable portions of food AND lose weight and keep it off. You just can’t OVEREAT and lose weight. It’s not all-or-nothing!

  • July 3, 2013 - Wednesday Sabotage

    Sabotaging Thought: I wish I were losing weight more quickly like I have in the past.

    Response: I lost weight quickly in the past because I was doing things in a more extreme way (which I wasn’t able to keep up and consequently gained weight back). I’m doing things in a moderate way now so it makes sense that my weight loss is more moderate. But, in the course of the rest of my life, it doesn’t matter if it takes extra time to lose the weight because it’s not coming back!

  • July 2, 2013 - Tuesday Reality Check

    While exercising, you can make your experience much worse by constantly telling yourself things like, “This stinks. I wish I didn’t have to do this, I’d much rather be on my couch,” etc., OR you can make it much better by telling yourself things like, “It’s so great that I’m doing this. I deserve so much credit. I’m going to feel so much better when I’m done.” Remember, it’s not only what you do, it’s what you say to yourself while you’re doing it.

  • July 1, 2013 - Monday Motivation

    When dieters get off track, they sometimes actually forget how truly great it feels to be in control of their eating. If you’re off track and are thinking, “It’s too burdensome to work on healthy eating,” remember that being on track feels SO MUCH BETTER, and once you have positive momentum built up, it’s gets easier and easier to stay on track.

  • June 28, 2013 - Friday Weekend Warm-up

    If go somewhere this weekend that has free food, remember: it’s free in terms of money but it’s NOT free in terms of calories. Your body doesn’t know or care if you spent $100 on a food item or $0, it processes all calories the same.

  • June 27, 2013 - Think Thin Thursday Tip

    If you’re hungry and debating between two options – one healthy and one not healthy – remind yourself that either way at the end of the meal you’ll be full. If you eat the healthy meal, you’ll likely end up feeling good about yourself and your eating, and if you eat something unhealthy, you’ll likely end up feeling somewhat guilty (and possibly sick).

  • June 26, 2013 - Wednesday Sabotage

    Sabotaging Thought: This food tastes really good. Even though I’ve had enough, it’s okay to eat more.

    Response: It’s not okay because eating more will mean strengthening my giving-in muscle AND taking in extra calories. Besides, at the end of the day my mouth won’t remember if I had 10 more bites, but my body definitely will.

  • June 25, 2013 - Tuesday Reality Check

    If you’re in a bad mood and think, “I don’t care, I’m just going to eat,” remind yourself that overeating will only ultimately cause you to feel even worse because you’ll compound the situation by adding feeling guilty and badly about your eating. Ask yourself, “Do I want one cause of my bad mood, or two?”

  • June 24, 2013 - Monday Motivation

    It’s never a situation in and of itself that causes you to overeat, it’s always your (sabotaging) thinking about that situation. This means that if you have life stressors that you’re overeating in response to, your eating can get completely back on track even if your stressors aren’t resolved once you figure out what your sabotaging thinking is and start responding to it.

  • June 21, 2013 - Friday Weekend Warm-up

    Remember – you DO deserve to relax on weekends but you DON’T deserve to be overweight and feel badly about yourself, so you have to find other ways to relax that don’t have to do with food.

  • June 20, 2013 - Think Thin Thursday Tip

    Sometimes, when eating something they really like, dieters get into what we call the “Last Meal Mentality,” where they think they need to eat as much of it as they can right then. It’s important to remember that it’s not your last meal, and if it’s something you like, you can ALWAYS have it again.

  • June 19, 2013 - Wednesday Sabotage

    Sabotaging Thought: I want to have an off track day so I can eat all the foods I can’t while dieting.

    Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. And, when I plan it and eat it on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!

  • June 18, 2013 - Tuesday Reality Check

    We often hear the sabotaging thought, “I’ve lost weight this week so I can afford to loosen up.” It’s important to remember that you lost weight because of all the things you’ve been doing, and the moment you stop doing them is the moment the scale goes back up.

  • June 17, 2013 - Monday Motivation

    If, after you lose weight, you think, “I’d like to lose a little more but I don’t think I can eat less or exercise more,” ask yourself: would my life really be so different if I were a few pounds lighter? Yes, I’d like it, but it’s likely I’d have to work so hard to stay there that I wouldn’t be able to enjoy it anyway. In the scheme of things, your life probably won’t be drastically improved if you lose a few more pounds, so instead of thinking about where you’d like to be, think about how much better your life is where you are now.

  • June 14, 2013 - Friday Weekend Warm-up

    If you feel frustrated by the food pushers in your life, remember that you can’t control anyone else’s actions, you can only control your reactions. So it’s not their job to stop offering, it’s YOUR job to start saying no. This weekend, if someone tries to push food on you, practice saying no (over and over again if necessary!).

  • June 13, 2013 - Think Thin Thursday Tip

    If you think, “I can’t say no when [my friend] offers me food because I’ll disappoint her,” remind yourself, “If I give in, I’ll disappoint MYSELF! Besides – how disappointed will my friend really be? Will she think about it the rest of the day/week/month? Versus how disappointed will I be if I give in? Chances are it’s a whole lot more.”

  • June 12, 2013 - Wednesday Sabotage

    Sabotaging Thought: I can’t believe I cheated on my diet, that’s so terrible.

    Response: I didn’t cheat, I just made a mistake. If I cheated on my taxes or on a test – that would be bad. Making a mistake on my diet doesn’t say anything about my moral character; it only says I’m HUMAN. Mistakes aren’t terrible and they won’t impact my overall day or week as long as I recover right away.

  • June 11, 2013 - Tuesday Reality Check

    Sometimes in dieting (and in life), you just have to say, “Oh, well.” To us, this means: I don’t like this situation, but there’s nothing I can do to change it (not if I want to achieve my goal) so I just have to accept it, stop fighting against it, and move on.

  • June 10, 2013 - Monday Motivation

    Any one weigh-in on the scale doesn’t tell you anything because the number is influenced by dozens of different factors. And for some, the scale won’t go down for a period of time and then suddenly drop. It’s important to not get discouraged if the scale doesn’t immediately move. Remember – if you stay on track, the scale will go down again.

  • June 7, 2013 - Friday Weekend Warm-up

    Remember – ANY exercise is better than no exercise. If you’ve been off your exercise plan, it’s important to stop putting it off and start moving. One you get started, you’ll be so glad you did. “Like” our status today if you’re committing to some type of physical activity this weekend!

  • June 6, 2013 - Think Thin Thursday Tip

    If you eat one portion of dessert and are tempted to go overboard by having another, remind yourself, “I’ve already had one portion and I really enjoyed it. If I have a second, it won’t taste nearly as good as I’m thinking it will because I’ll be feeling guilty the whole time I’m eating it. Besides, I don’t have to have more now, I can have it again tomorrow.”

  • June 5, 2013 - Wednesday Sabotage

    Sabotaging Thought: I just can’t seem to find the time for healthy eating and exercise.\

    Response: It’s not about finding the time, it’s about MAKING the time. I’m always able to somehow make the time for my top priorities. If I keep using "not having time" as an excuse, I'll never be able to lose weight and keep it off.

  • June 4, 2013 - Tuesday Reality Check

    Remember – it’s not about the calories, it’s about the habit. Every time you eat unplanned food, whether it has 5 calories or 500 calories, you make it both more likely you’ll give in AND harder to stand firm the next time.

  • June 3, 2013 - Monday Motivation

    One dieter recently said to us, “I was going through a really stressful time but for the first time EVER I didn’t use it as an excuse to overeat. Instead, continuing to take control over my eating helped me feel better every single day and actually made it easier to deal with my stress. I never knew this before!”

  • May 31, 2013 - Friday Weekend Warm-up

    No matter what your sabotaging thoughts try to tell you, you will feel better and so proud and happy Monday morning if you stay in control and don’t go overboard this weekend. Remember, thoughts like, “I’ll feel better if I indulge,” or, “it’s okay to eat extra because it’s the weekend,” are just there to SABOTAGE you. Don’t listen!

  • May 30, 2013 - Think Thin Thursday Tip

    Don’t put more on your plate than you intend to eat. If you think, “I’ll put three kinds of cookies on my plate but only try a bite of each,” you’ll be making the situation unnecessarily difficult and causing yourself a lot of potential struggle when you try to stick to just a bite each. If you don’t want to eat it, don’t put it on your plate!

  • May 29, 2013 - Wednesday Sabotage

    Sabotaging Thought: I need to cut out certain foods [carbs/dairy/sweets, etc.] from my diet in order to lose weight.

    Response: When has cutting out certain foods EVER helped me to lose weight and keep it off? While doing so many enable faster weight loss, it doesn’t enable permanent weight loss. If I lose weight eating or exercising in a way I can’t maintain, I’ll just gain it back so there’s no point.

  • May 28, 2013 - Tuesday Reality Check

    If you think, “I have to give in to this craving. My body wants what it wants and if I don’t give in, it will just come back,” remind yourself that your body does want what it wants, but ultimately your mind can overcome it. The more you practice resisting cravings and prove to yourself you don't give in, the easier it becomes to keep doing so. So even if the craving comes back, each time you'll be in a better and better position to withstand it.

  • May 24, 2013 - Friday Weekend Warm-up

    This Memorial Day weekend, if you’re at events and think, “It’s not fair I can’t eat normally like everyone else,” remind yourself that you are eating 100% normally for someone (of your age and gender) with your weight loss/weight maintenance goals.

  • May 23, 2013 - Think Thin Thursday Tip

    Each small eating decision counts. It’s a combination of all those little things that enables weight loss, not only because they eventually add up, but because forgetting about them strengthens bad habits and makes it easy to continually make more and more unhealthy eating decisions.

  • May 22, 2013 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to practice my diet skills right now. I just don’t feel like it.

    Response: I don’t always want to practice my dieting skills but I ALWAYS want to be thinner/healthier/happier, so I have to do them anyway.

  • May 21, 2013 - Tuesday Reality Check

    You can’t eat every time you feel stressed, upset, or sad AND lose weight and keep it off. But, there are other things you can do to make yourself feel better. They may not initially be as effective as eating, but they won’t come with any negative consequences. What are some of the things you do to help you calm down without turning to food?

  • May 20, 2013 - Monday Motivation

    One dieter we’re working with recently got back from a trip and said, “Every part of the trip was different and better than previous ones. I didn’t have anxiety about my eating going in, I was able to maintain my control during the trip and didn’t feel at all worried or guilty about what I ate, and, most surprisingly, I even felt great when I got home from trip, knowing I hadn’t gained weight! That’s never happened before.”

  • May 17, 2013 - Friday Weekend Warm-up

    Friday Weekend Warm-up: If you think, “Having to work on healthy eating will ruin my weekend,” remind yourself that since being in control makes you feel great and being out of control makes you feel badly and guilty, working on healthy eating will make your weekend BETTER, not worse. (And remember – our definition of ‘healthy eating’ includes treats.)

  • May 16, 2013 - Think Thin Thursday Tip

    If you think, “It’s too hard to think about practicing my diet skills forever,” remind yourself that some of them you won’t have to do forever, and others will start to be become more and more automatic.

  • May 15, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat [this food I hadn’t planned]. It doesn’t matter.

    Response: EVERY time matters because it always has an impact on the next time and the time after that. Every time I resist, I make my resistance habit stronger, but every time I give in, I make my giving-in habit stronger. This time matters!

  • May 14, 2013 - Tuesday Reality Check

    The sooner you accept that there is no easy way out for lasting weight loss, the sooner you’ll be able to get yourself to do what you need to do. Stop looking for the magic bullet and start working on healthy eating – it will bring you results (although probably not as quickly or easily as you’d like).

  • May 13, 2013 - Monday Motivation

    If you’re feeling discouraged today, DON’T GIVE UP! Whenever you’re working on something really difficult, there will be bumps along the way and it won’t always run smoothly – but that’s okay. The most important thing is to not give up and keep working on moving forward. You will get better at it!

  • May 10, 2013 - Friday Weekend Warm-up

    If you make an eating mistake this weekend, remember that you always have the choice to get back on track right after. One mistake doesn’t mean you’re out of control and should wait until Monday to work on regaining it. Make the decision to rebound immediately and keep having a great weekend.

  • May 9, 2013 - Think Thin Thursday Tip

    You can gain weight eating all healthy food. If you think, “It’s okay to eat this because it’s healthy,” remind yourself that if you take in more calories than your body needs, no matter where those calories come from, you’ll gain weight.

  • May 8, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m too tired to exercise.

    Response: Being tired is not an excuse because exercise gives me MORE energy, not less. Don’t think about it – just get up and do it. I won’t regret exercising; I’ll only regret NOT exercising.

  • May 7, 2013 - Tuesday Reality Check

    Time for healthy eating and exercise won’t magically appear, especially if your life is already busy. Making time for these things often requires realizing where NOT making time has gotten you and then some reprioritizing. Not only do you DESERVE to put yourself first, but it’s necessary!

  • May 6, 2013 - Monday Motivation

    If you think, “I have so much weight to lose, it will be so long until I feel better,” remind yourself that dieters end up feeling great WELL before they reach their goal weight because they gain control over their eating. Feeling great is not about the actual number on the scale – it’s a matter of feeling in control of the direction the number is moving.

  • May 3, 2013 - Friday Weekend Warm-up

    If you eat out often, chances are you can’t indulge every time and still lose weight. However, remember that the experience of eating out is ALWAYS a treat (no cooking, no dishes, being served), even if the food isn’t.

  • May 2, 2013 - Think Thin Thursday Tip

    If you go out to eat with a friend who then expresses disappointment when you order something healthy, remind yourself that it is not your responsibility to make others feel better about what they eat. It is your responsibility to be healthy and make eating choices that work for you.

  • May 1, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m too busy to eat healthfully right now.

    Response: That’s just an excuse to make unhealthy choices. In this day and age, there are almost always healthy options available that are as easy and convenient as not healthy ones.

  • April 30, 2013 - Tuesday Reality Check

    Remember – your body doesn’t know how good you’ve been. Your body doesn’t know all the things you didn’t eat. It ONLY knows what you do eat, so just because you’ve been “good” all days doesn’t mean you can eat extra at night.

  • April 29, 2013 - Monday Motivation

    The more you practice dieting skills, the more ingrained they become, which means that dieting gets EASIER! However difficult dieting may feel right now is NOT how hard it will feel in the future, as long as you keep practicing and working on making these things habits. Like any skill, the more you practice, the better you get, so don't give up!

  • April 26, 2013 - Friday Weekend Warm-up

    This weekend, if you think, “It’s okay to eat extra because everyone else is,” remind yourself that your body doesn’t know or care what everyone around you is eating, it only knows what YOU eat. What everyone around you is (or isn’t) eating is 100% irrelevant to your body, which means you can't base your eating on others.

  • April 25, 2013 - Think Thin Thursday Tip

    If you’ve struggled to lose weight in the past, or if you’ve lost weight and then gained it back, it’s important to remember that what you’ve done before just doesn’t work - if it did, you'd be at the weight you want. If you want this time to be different, you have to do things differently, even if it means you lose weight more slowly.

  • April 24, 2013 - Wednesday Sabotage

    Sabotaging Thought: I have to eat whenever I feel hungry.

    Response: In reality, I really WANT to eat when I’m hungry, but I don’t need to eat [because I don’t have any medical problems]. While experiencing hunger may not be pleasant, it’s not so uncomfortable that I can’t keep doing what I’m doing. I can handle it!

  • April 23, 2013 - Tuesday Reality Check

    If you think, “It’s okay to eat this one unplanned food, it won’t matter,” remind yourself that slip-ups usually have a more lasting effect on the rest of your day. If you allow yourself to get off track in the morning or afternoon, you’re much more likely to continue making off-track food decisions later in the day. It does matter!

  • April 22, 2013 - Monday Motivation

    Many dieters find that once they gain control over their eating, it helps them feel better, and more in control, in general. Feeling in control and on track can have a positive spillover effect into so many other areas of your life!

  • April 19, 2013 - Friday Weekend Warm-up

    If you think, “It’s the weekend, I don’t want to think about healthy eating. I just want to relax and enjoy,” remind yourself that if you choose to not ‘think’ about it now, you’ll definitely think about it Monday morning when the scale has gone up and your clothes don’t fit as well. So think about it now, or think about it later, either way you’re going to think about it.

  • April 18, 2013 - Think Thin Thursday Tip

    Remember, cravings are like itches. The more you pay attention to them, the worse they get but the moment you get really distracted is the moment the craving starts to go away. You NEVER need to eat to make a craving go away. Turning your attention completely to something else is just as effective.

  • April 17, 2013 - Wednesday Sabotage

    Sabotaging Thought: When I’m dieting, there are good foods that I should eat and bad foods that I should stay away from.

    Response: There are no good foods and bad foods, just foods that I should eat more of and foods that I should eat less of.

  • April 16, 2013 - Tuesday Reality Check

    Often dieters say things like, “I had such a hard week.” In many cases, however, it was really only hard for a few hours on a few days, but they tend to let the memory of one or two hard times color their perception of the week as a whole. It’s important to maintain a clear perspective so you don’t get discouraged by circumstances that aren’t an accurate reflection of reality!

  • April 15, 2013 - Monday Motivation

    Cutting out all desserts never works for the long term because you’ll eventually eat them again and, when you do, go way overboard. Because of this, it’s actually IMPORTANT that you work treats into your diet to prove to yourself that you can eat them in reasonable portions. Desserts are a necessary part of rest-of-your-life eating!

  • April 12, 2013 - Friday Weekend Warm-up

    If you eat out this weekend, go in with a plan! And, remind yourself that you don’t need to eat everything on your plate (because eating it won’t bring the money back), and that just because everyone else is having something doesn’t mean you should (because your body doesn’t know or care what anyone else is eating).

  • April 11, 2013 - Think Thin Thursday Tip

    In dieting, what we think will make us feel better (like eating when stressed), actually makes us feel worse, and what we think will make us feel worse (like planning our meals in advance), actually makes us feel better!

  • April 10, 2013 - Wednesday Sabotage

    Sabotaging Thought: “It’s okay to eat [this food] because I don’t know how many calories are in it. It’s probably not that bad, anyway.”

    Response: Just because I don’t KNOW how many calories are in it, doesn’t mean it doesn’t have a lot! My lack of knowledge doesn’t change the reality of what this food is made of.

  • April 9, 2013 - Tuesday Reality Check

    Mistakes are an unavoidable part of the learning process. You can’t learn to diet successfully without making mistakes along the way, just as you can’t learn to play tennis without missing a few shots. If you have the unreasonable expectation that you won’t make mistakes, it will only make you feel worse, and make it seem like a much bigger deal, when you inevitably do.

  • April 8, 2013 - Monday Motivation

    You’re entitled to make mistakes, but you’re not entitled to use one mistake as an excuse to keep making more. No matter how many or how few mistakes you make this week, what matters most is what you do right after. Learning to recover IMMEDIATELY from mistakes is a skill that will help you lose weight and keep it off for good.

  • April 5, 2013 - Friday Weekend Warm-up

    If you think, “I’ll wait until Monday to start my diet,” remind yourself that waiting until Monday has NEVER gotten you where you want to be. Instead, break that bad habit and get started RIGHT NOW! By Monday morning you’ll be so glad to already have experienced a few days of healthy eating and feeling better.

  • April 4, 2013 - Think Thin Thursday Tip

    The more preplanning you do (which means the fewer decisions you’ll have to make on the fly), the better easier and better your day will be. It is so much easier to make good decisions ahead of time, rather than have to struggle to use willpower in the moment to make healthy choices.

  • April 3, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m just going to eat this because I don’t feel like thinking about it.

    Response: Even if I decide to eat and ‘not think about it,’ I’ll definitely still think about it when I get on the scale, when my clothes don't fit, and when I’m feeling angry with myself because I'm stuck at a higher weight. No matter what I’m going to think about it, either now (by making healthy choices) or later when I’m facing the consequences.

  • April 2, 2013 - Tuesday Reality Check

    Once you have positive momentum built up, it becomes so much easier to keep doing what you’re doing. You’ll be less likely to give in to unplanned eating because you’ll be able to say to yourself, “I’m doing so well, it’s not worth knocking myself off track.”

  • April 1, 2013 - Monday Motivation

    We asked one dieter: What’s one advantage you’ve gotten from losing weight? She said, “Now, when I hear about an event coming up, my first thought isn’t, ‘I need to lose weight before that’ and ‘Oh no, what will I wear?’ Now, my first thought is, ‘that sounds great, I can’t wait!’” Now you: What is one of your advantages?

  • March 29, 2013 - Friday Weekend Warm-up

    Not getting enough sleep makes everything seem harder, including (or maybe especially) sticking to healthy eating. This weekend, catch up on your sleep! You’ll have more mental and physical energy to do what you need to do.

  • March 28, 2013 - Think Thin Thursday Tip

    If you’re working through the Beck Diet Solution book(s), it’s CRITICALLY important to go at your own pace and take the time to master each skill before you move on to the next one. In our work with clients, we usually spend a minimum of one week on each skill, not just one day, so never be afraid to move slowly and at your own pace.

  • March 27, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to give in and have this one cookie.

    Response: One cookie won’t satisfy me, and if I have it, the ONLY thing it will do is cause me to have an even stronger craving for a second cookie. If I have one, I’ll want two. If I have two, I’ll want three. Don’t get started!

  • March 26, 2013 - Tuesday Reality Check

    Staying on track when your life gets stressful is hard but by no means impossible. And, staying in control of your eating during stressful times will help you feel better and more in control in general. It has a positive spillover effect!

  • March 25, 2013 - Monday Motivation

    Important reminder – you can’t change what has happened in the past, only what you do today and in the future. No matter how you feel about your eating from the weekend, TODAY is an opportunity for a fresh start so focus on what you can do to make it a great eating day.

  • March 22, 2013 - Friday Weekend Warm-up

    Just because your time may be unstructured over the weekend doesn’t mean your eating has to be. If you want to feel in control and have a good weekend –have an eating plan!

  • March 21, 2013 - Think Thin Thursday Tip

    If you think, “I can’t believe I haven’t exercised in so long, it’s too demoralizing to start now,” remind yourself, “It doesn’t matter why or when I stopped. What matters is NOW. It doesn’t matter if the last time I exercised was a day ago or a year ago, what matters is whether or not I do it today, and in the days going forward.”

  • March 20, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to give in to this craving. One time won’t matter.

    Response: EVERY time matters because every time has an impact on the next time, and the time after that. Every time I give in, I make it more likely I’ll keep giving in. Every time I resist, I make it more likely (and easier) to resist the next time. So this time absolutely, 100% DOES matter!

  • March 19, 2013 - Tuesday Reality Check

    If you think, “This craving is so uncomfortable, I’m just going to give in so I don’t feel it anymore,” remind yourself that while overcoming a craving is uncomfortable in the moment, giving in is uncomfortable for SO MUCH LONGER when you feel badly and guilty about it long after.

  • March 18, 2013 - Monday Motivation

    We asked one maintainer to tell us the biggest advantage she has achieved as a result of losing weight and she said, “The greatest advantage is being able to more effectively deal with everything in my life. I have more energy, both mental and physical, and I just feel like I’m able to live BETTER on a daily basis!”

  • March 15, 2013 - Friday Weekend Warm-up

    A mistake is just a mistake and every time you make one, you ALWAYS have the option to turn yourself around immediately. This weekend, if you get off track, make the decision to put it behind you and get right back on track. Monday morning you will be so happy you did!

  • March 14, 2013 - Think Thin Thursday Tip

    Don’t sit down with a big bag or container of ANYTHING. Portion off ahead of time how much you’re going to have and then sit down and eat it. Doing so will ensure that you don’t go overboard and will help you enjoy each bite more because you won’t be constantly asking yourself, “Should I have another one? Is this my last one? Should I have one more?”

  • March 13, 2013 - Wednesday Sabotage

    Sabotaging Thought: Dieting is so hard! Why am I doing this?

    Response: Good question! Why AM I doing this? It’s important for me to keep in mind at all times exactly why I’m working on losing weight and what I hope to get out of it. Reading a list, every day, of all these reasons will help me remember that dieting is hard, but the advantages make it worth it.

  • March 12, 2013 - Tuesday Reality Check

    Many dieters imagine they’ll be happier eating off track but when they actually do, they feel just the opposite: sick, badly, guilty. Remember – the things you think you’ll feel as a result of eating off track might, in fact, just be a fantasy, and the reality of being off track may not feel nearly as good.

  • March 11, 2013 - Monday Motivation

    So often we hear from dieters sabotaging thoughts like, “I don’t deserve credit [for my weight loss efforts] because I should already be doing these things.” Here’s what we want them (and you!) to know: No you SHOULDN’T already be doing these things. If it was easy, nobody would be overweight. If it was easy, nobody who ever lost weight on a diet would gain it back. It’s really hard, but you’re learning and making progress, and you deserve credit EVERY step of the way.”

  • March 8, 2013 - Friday Weekend Warm-up

    Being accountable for your actions is a critical part of successful weight loss because it enables you to recognize mistakes, which then allows you to learn from them for the future.

  • March 7, 2013 - Think Thin Thursday Tip

    It’s not about the calories, it’s about the habit. Every time you give in to a craving and eat something unplanned (whether the food has 50 calories or 500 calories), you reinforce the habit of giving in, making it more likely you’ll give in the next time, and the time after that.

  • March 6, 2013 - Wednesday Sabotage

    Sabotaging Thought: If I don’t have enough time for a long workout, it’s not worth doing anything.

    Response: ANY amount of time spent exercising is better than no amount of time. It’s important to sometimes work out for smaller amounts of time so that I prove to myself that exercising doesn’t have to be ALL or NOTHING, it’s somewhere in the middle.

  • March 5, 2013 - Tuesday Reality Check

    Because humans can go days without eating (barring any medical issues!), at any given time you never actually NEED to eat something. At that moment you may really WANT to eat, but that’s not the same as needing to eat.

  • March 4, 2013 - Monday Motivation

    Repeat after us: Losing weight is hard but with practice, it gets EASIER! It’s hard but by no means impossible. It’s hard but the benefits and advantages of doing so are enormous. Every time I eat I have the opportunity to strengthen good habits and make it even easier the next time. It’s hard, but it’s not always hard, and it GETS EASIER!

  • March 1, 2013 - Friday Weekend Warm-up

    If you get off track this weekend, remember that there is NO SUCH THING as “blowing it for the whole weekend,” because if you stay off track, you’ll continue to take in more calories. There IS such a thing as making a mistake and then continuing to make mistakes, but it’s impossible to ‘blow it’ definitively because at any point you get yourself back on track puts you in a better position.

  • February 28, 2013 - Think Thin Thursday Tip

    At the end of the day, most people forget some (or all) of the food they ate standing up because food eaten standing up just doesn’t seem to register in the mind or body the same way as food eaten while deliberately sitting down. Working on eating every bite sitting down (and slowly and mindfully) is a comfortable way of cutting many calories from your diet because, at the end of the day, you likely won’t miss that food or feel any less satisfied.

  • February 27, 2013 - Wednesday Sabotage

    Sabotaging Thought: I did lose a little weight this week but I’m disappointed it’s not more.

    Response: Real life weight loss has NOTHING to do with shows like the Biggest Loser. In real life, losing between ½ a pound and 2 pounds a week is exactly in the right range. Although I wish I was losing weight more quickly, I have to remember that doing so has never enabled me to keep it off. Every pound lost is a victory and ultimately adds up to major weight loss.

  • February 26, 2013 - Tuesday Reality Check

    If you want to lose weight and keep it off, it means you’ll have to learn to tolerate feeling hunger and cravings. While they can be uncomfortable, nothing bad will happen as a result of experiencing them. They’re a normal part of life!

  • February 25, 2013 - Monday Motivation

    Remember, when you say “no” to eating something, you’re also saying “yes” to even better things: losing weight, better health, increased self-confidence, feeling proud of yourself, and more.

  • February 22, 2013 - Friday Weekend Warm-up

    If you get off track this weekend, remind yourself, “There’s no such thing as blowing it for the whole weekend because the calories will keep adding up. Get back on track RIGHT NOW and make the rest of the weekend great.”

  • February 21, 2013 - Think Thin Thursday Tip

    It’s important to remember that you’re not doing things like working on healthy eating, resisting cravings, and limiting junk food to punish yourself. Rather, you’re doing them so that you can achieve critically important and life-changing goals.

  • February 20, 2013 - Wednesday Sabotage

    Sabotaging Thought: I need to eat to make this craving go away.

    Response: I NEVER need to eat to make a craving go away. Cravings are like itches – the more I focus on them, the worse they get. The moment I start to get distracted is the moment the craving starts to go away.

  • February 19, 2013 - Tuesday Reality Check

    On track eating days aren’t perfect days! In order to lose weight and keep it off, you don’t need to be perfect because nobody is perfect. What you do need is to accept your mistakes, not beat yourself up, and get right back on track.

  • February 18, 2013 - Monday Motivation

    We asked one dieter what helps keep her motivated to stay on track and she said, “I remind myself that when I’m off track, I feel TERRIBLE. When I’m on track, I feel great. Staying on track feels hard some of the time, but being off track feels hard ALL of the time, physically and psychologically.”

  • February 15, 2013 - Friday Weekend Warm-up

    It’s easier to stay on track than get back on track. When you have positive momentum built up from the week, don’t let the weekend stop it! Stay on track, keep the momentum going, and Monday morning you won’t have to put forth the effort to get back in control.

  • February 14, 2013 - Think Thin Thursday Tip

    If you want to lose weight and keep it off, whether or not you “feel” like doing something (e.g. resisting a craving, taking time to eat breakfast, grocery shopping for healthy food) just isn’t relevant. Ask yourself, “Which do I MORE not feel like: working on healthy eating, or remaining overweight?”

  • February 13, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m too tired/stressed/busy to exercise today.

    Response: Exercise will actually help with these things, not make them worse! If I’m tired, it will give me more energy, if I’m stressed, it will provide a productive outlet, if I’m busy, it will be a necessary break to focus on myself and my needs.

  • February 12, 2013 - Tuesday Reality Check

    Remember – it's not enough to read these Daily Diet Solutions once and expect them to make a difference. Take the time to copy down the ones that are particularly resonant to you onto cards and read them every day. The more you read these helpful ideas, the more they’ll pop into your head when you really need them!

  • February 11, 2013 - Monday Motivation

    Successful dieting is a matter of learning specific skills and like any other skills, the more you practice them, the easier they get. However difficult dieting may feel today is not how difficult it will feel in the future. If you keep doing what you're doing, it WILL get easier.

  • February 8, 2013 - Friday Weekend Warm-up

    If you think, “it’s not fair that I have to work on losing weight and can’t eat whatever I want on weekends,” remind yourself that everyone has unfairnesses in their lives and this happens to be one of yours. But at least this is one you can do something about!

  • February 7, 2013 - Think Thin Thursday Tip

    Successful weight loss and maintenance is a combination of all the small things you do in a day, not a result of any one big thing. That’s why it’s important to give yourself credit for every big AND small thing you do well!

  • February 6, 2013 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to have this extra cookie because there’s so many other desserts [at this party] that I’m not eating.

    Response: My body doesn’t know or care what I don’t eat, it only knows what I DO eat.

  • February 5, 2013 - Tuesday Reality Check

    There’s simply no magic bullet that will enable easy, fast, and LASTING weight loss. Instead of fighting against what you need to do, use that time and energy to just get started. Every journey starts with a single step – so commit to taking at least one step today.

  • February 4, 2013 - Monday Motivation

    Instead of feeling burdened by having to eat healthfully and exercise, it’s important to remember how LUCKY you are to be able to do these things.

  • February 1, 2013 - Friday Weekend Warm-up

    The Super Bowl is this weekend! Remember, it’s not all-or-nothing. It’s not as if you can eat everything you want or you can’t eat anything you want. Besides, staying in control of your eating during the game will ensure that you are able to enjoy eating without feeling guilty, enjoy watching the game, AND enjoy all the benefits of continuing to lose/maintain weight.

  • January 31, 2013 - Think Thin Thursday Tip

    Eating half of your (presumably much too big) meal at a restaurant and bringing the other half home is a win/win/win situation: you get to enjoy the meal twice, you pay only once for two meals, AND you get to continue working on healthy eating and healthy habits!

  • January 30, 2013 - Wednesday Sabotage

    Sabotaging Thought: Since I didn't lose weight this week, I must be doing something wrong. This isn't working.

    Response: Even if I was perfect on my diet, it’s not a guarantee that the scale will go down on any given week. It’s 100% normal for the scale to stay the same or even go up some weeks. I need to keep doing what I’m doing, and the scale WILL go down again.

  • January 29, 2013 - Tuesday Reality Check

    Even without getting to weight you were at in college or the weight of your thinnest friend, you can still be happy with you are and experience major benefits of weight loss (improved self-confidence, better health, fewer aches and pains, a stable wardrobe, etc.). Remember – it’s so much more than just the number on the scale.

  • January 28, 2013 - Monday Motivation

    It’s important to start working on enriching your life NOW, even if you’re not yet where you want to be in terms of weight loss. The more pleasurable things you have going on, the less and less you’ll turn to food to fulfill that role.

  • January 25, 2013 - Friday Weekend Warm-up

    Staying in control of your eating during the weekend is just as important as during the work week. Getting off track every weekend is a recipe for frustration – it will cause you to lose and then gain the same few pounds over and over again. It’s worth it to stay in control if it means seeing real progress!

  • January 24, 2013 - Think Thin Thursday Tip

    Eating every bite of food sitting down can be a relatively painless way of eliminating many calories from your diet because you probably don’t even notice much of what you eat standing up and it likely doesn’t factor into your overall level of satiety.

  • January 23, 2013 - Wednesday Sabotage

    Sabotaging Thought: Healthy eating/losing weight should already be easy for me so I don’t deserve credit for it.

    Response: No, this shouldn’t already be easy. If it were easy, nobody would be overweight. It were easy, no one who ever lose weight on a diet would gain it back. I need to give myself credit EVERY step of the way, and in doing so, I'll build my confidence and then dieting will become easier.

  • January 22, 2013 - Tuesday Reality Check

    If you’re working on healthy eating and losing weight, it probably means you also have to work on putting your own needs first (at least some of the time) and feeling entitled to ask for what you need. Remember – you can’t be good to anyone else if you’re not first good to yourself.

  • January 21, 2013 - Monday Motivation

    It's important to remember that a major benefit of healthy eating and weight loss is SIGNIFICANTLY improved quality of life. Our dieters find that once they gain control over their eating, they feel so much better (mentally and physically) in ways they hadn’t even imagined.

  • January 18, 2013 - Friday Weekend Warm-up

    If you go out to eat this weekend and think, “I need to get my money’s worth by eating everything on my plate,” remind yourself that cost of doing so (weight gain, not fitting into clothes, reinforcing bad habits, feeling overly full, getting off track, etc.) is MUCH greater than the cost of leaving food behind.

  • January 17, 2013 - Think Thin Thursday Tip

    For many people, eating is a powerful coping mechanism for negative emotions because they give it power. They tell themselves, “Eating will help me feel better,” and then it does (in the short term). Instead, remind yourself that eating will ultimately ALWAYS make you feel worse, and then try giving something else power, like drinking hot tea or taking a walk.

  • January 16, 2013 - Wednesday Sabotage

    Sabotaging Thought: “It’s okay to eat whatever I want because I’m sick.”

    Response: My body doesn’t know or care that I’m sick, it will process all calories the same. There are comfort foods that I can eat when I’m not feeling well that are healthy, like soup. Besides, if I eat unhealthy foods to feel better when I’m sick, when I’m healthy again I won’t feel good because I’ll feel badly about having gone off my diet and gaining weight.

  • January 15, 2013 - Tuesday Reality Check

    Remember, while working on healthy eating is hard some of the time, being overweight is hard ALL of the time, and in so many more ways.

  • January 14, 2013 - Monday Motivation

    Feeling comfortable in your own body, being able to move around more easily and do more things, and significantly improving your health are just 3 of some of the life-altering benefits that can come as a result of weight loss. Yes, it can be hard, but the payoff can also be enormous and profound.

  • January 11, 2013 - Friday Weekend Warm-up

    If you think, “I worked hard all week, I just want to relax,” remind yourself that if your goal is to lose weight and keep it off, then you can’t use food as a means to relax. But that doesn’t mean there aren’t plenty of other ways to treat yourself and relaxing things to do this weekend!

  • January 10, 2013 - Think Thin Thursday Tip

    Remember, it’s a combination of all of the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in– that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!

  • January 9, 2013 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to work on healthy eating right now because I just don’t feel like thinking about it.

    Response: Either way I’m going to think about it. When I’m off track, I spend time thinking about needing to get back on track and feeling guilty about my eating. There’s no such thing as ‘not thinking about it.’

  • January 8, 2013 - Tuesday Reality Check

    Sometimes when dieters go through a stressful eating situation (like the holidays or a demanding work situation), they do extraordinarily well because they are extra vigilant, knowing it’s 100% necessary. When the stressful time passes, they relax and can stray off track because their guard has gone down. Remember, successful weight loss and maintenance isn’t only a matter of how well you do during hard times, it’s also about every day in between.

  • January 7, 2013 - Monday Motivation

    Dieting and losing weight can be very hard, no doubt about that. BUT, it’s important to keep in mind all of the overwhelmingly positive things that will come as a result. It’s hard but it’s undoubtedly worth it. Important things are worth working for!

  • January 4, 2013 - Friday Weekend Warm-up

    If you think, “I’m discouraged by the weight I gained this holiday season,” remind yourself that this weekend is a GREAT time to get back on track and recommit yourself to healthy eating. It doesn’t matter what you did or didn’t eat over the past few weeks. What matters now is what you eat today and every day going forward.

  • January 3, 2013 - Think Thin Thursday Tip

    Remember, in terms of your eating, you only have to answer to yourself. Don’t let comments or predicted reactions from others influence how you eat. You’re working on healthy eating because it’s an important goal for YOU. You don’t need to explain or answer to anybody else about this!

  • January 2, 2013 - Wednesday Sabotage

    Sabotaging Thought: I’m going to eat [this food] because I just don’t care.

    Response: While it’s true I may not care right now, I am DEFINITELY going to care later on when I’m feeling guilty about my eating, when I’ve sabotaged myself, and when I step on the scale. I can’t let this one moment of not caring get in the way of reaching my goals. It’s not worth it!

  • January 1, 2013 - Tuesday Reality Check

    Happy New Year’s! Do you have goals or resolutions for the year ahead? If so, remember that it’s important to break big goals down into smaller, more manageable ones. If your goal is to eat more healthfully, perhaps your first step can be something like, “add vegetables to every lunch and dinner,” or “have fruit for at least one snack instead of something else."

  • December 31, 2012 - Monday Motivation

    We talked to someone who started her weight loss journey on January 1st, 2012 and today she is down over 50 pounds (and is loving life more than she ever thought). Regardless of where your weight is today, a new year is ALWAYS a great time to start fresh. Commit to a healthy eating plan and by this time next year who knows where you’ll be and how great you’ll be feeling!

  • December 28, 2012 - Friday Weekend Warm-up

    Dieters often find it easier to stay in control of their eating during the week because their days are more structured. Remember – just because weekends may have unstructured time, doesn’t mean they have to have unstructured eating. This weekend, work on keeping your eating consistent and you’ll feel great on Monday morning as a result of doing so.

  • December 27, 2012 - Think Thin Thursday Tip

    Some dieters tend to consistently eat until they’re overly full – often saying something like, “I just like to eat.” We remind them that if they work on portion control, they’re not giving up eating, they’re only giving up OVEReating and the uncomfortable sensation of having eaten too much.

  • December 26, 2012 - Wednesday Sabotage

    Sabotaging Thought: I can’t throw away this leftover holiday food, it would be a waste of food and money.

    Response: If I eat food my body doesn’t need, it will be wasted in my body by turning to fat. Wasted in the trashcan or in my body, either way it’s wasted. Also, the money is already gone, eating the food won’t bring the money back, but what it may do is cause me to gain weight.

  • December 25, 2012 - Tueseday Reality Check

    Remember, your body doesn’t know or care that it's Christmas. While it may be perfectly reasonable to have extra calories today, do it in a deliberate and planned way, instead of just allowing yourself to eat more, telling yourself that it doesn’t count. Also, if you eat extra in a planned way, you’ll enjoy it more because you’ll know that it’s part of your plan for the day!

  • December 24, 2012 - Monday Motivation

    \If you get off track with healthy eating, remind yourself that it’s never too late to get back on track. You can make the decision to get back on track right this MINUTE. Don’t wait for the next month, week, day, or hour. Do it right NOW. Prove to yourself that you never have to wait to get back on track, and you can always make the rest of the day/week/month better than it has been.

  • December 21, 2012 - Friday Weekend Warm-up

    There is NOT ONE single food that you can eat while you’re off track that you can’t also eat when you’re on track. When you’re working on healthy eating, it’s true that you probably can’t eat as much of it as you want, but certainly any food can be worked into your diet in reasonable portions. This weekend, work on eating your favorite food in a reasonable way.

  • December 20, 2012 - Think Thin Thursday Tip

    Whether you plan to have one, two, or three cookies at a holiday party, the most important part is that you stick to your plan. It’s critical to always stick to your plan, whatever that plan may be. The more you do so, the easier and easier it will be to continue doing so and the less effort and energy it will take because you’ll just know, “I always stick to my plan, no matter what.”

  • December 19, 2012 - Wednesday Sabotage

    Sabotaging Thought The holiday season is so busy, I don’t want to worry about my eating, too.

    Response: It’s true, the holidays can be stressful. But guaranteed I’ll actually feel MORE stress if my eating gets out of control because I’ll feel guilty about it and be worried about gaining weight. Continuing to work on staying in control of my eating will help me to feel less stress during the holidays, not more.

  • December 18, 2012 - Tuesday Reality Check

    It's helpful to have a guideline (especially this time of year) like, “No treats until after dinner.” That way, you’ll be more easily able to turn down sweets all day, knowing you get to have some later. If you want dessert during the day, remind yourself, “I don’t need to eat this now, I know I get to have a treat after dinner. I can wait.”

  • December 12, 2012 - Monday Motivation

    The better you feel about yourself, the better your holiday season will be. While you may think you’ll enjoy it more if you eat with abandon, likely you’ll feel badly and guilty if you do – which significantly diminishes enjoyment. This year, work on staying in control. This will help you feel better about yourself and your eating, and will help you enjoy the holiday season all the more.

  • December 14, 2012 - Friday Weekend Warm-up

    Achieving a really big goal (like losing and maintaining weight) is really a matter of achieving many smaller goals along the way. This weekend, commit to a smaller goal, like eating everything sitting down or deciding in advance when and how many treats you’ll have. Eventually the small goals lead up to big ones!

  • December 13, 2012 - Think Thin Thursday Tip

    If you’ve lost weight and then gained it back in the past, remember that if you want different results, you have to do things differently. Cutting out favorite foods and slashing calories to lose weight quickly ultimately won’t lead to permanent weight loss because it's not maintainable. This time, focus on making changes that you CAN maintain – which makes weight loss maintainable, too.

  • December 12, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat right now because I’m stressed and need a break.

    Response: If I’m stressed, I deserve to relax and take a break. But since I also deserve to lose weight, have improved health, feel better about myself, etc. I need to find other ways to relax without turning to food. Eating in order to relax and losing weight are mutually exclusive goals. I can’t have both!

  • December 11, 2012 - Tuesday Reality Check

    If you want to lose weight, it’s extremely likely you can’t eat treats every time you see them during the holiday season. It’s important to remember that just because it’s the holidays, and just because the treats are there, does NOT mean you’re entitled to eat them each time you have the opportunity to do so.

  • December 10, 2012 - Monday Motivation

    The most successful dieters and maintainers are NOT those who never make mistakes – rather they are those who make mistakes and then get right back on track. You do not have to be perfect in order to lose weight and keep it off. What you do need is to be willing to accept mistakes and recover from them right away.

  • December 7, 2012 - Friday Weekend Warm-up

    If you have the thought, “It’s okay to eat this because this one time doesn’t matter,” remind yourself that EVERY time matters because you’re either strengthening your resistance muscle or your giving-in muscle. Every time you’re either getting closer to or farther away from your goals. This weekend, work on making every time count in your favor!

  • December 6, 2012 - Think Thin Thursday Tip

    Have you ever thought, “I can get away with not practicing some of my diet skills”? In fact you probably can get away with this – but only for a period of time, and at some point it WILL catch up with you. Achieving permanent weight loss means not trying to “get away” with things. It means accepting what you need to do and doing it.

  • December 5, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’m too stressed right now to work on healthy eating.

    Response: Even during times of stress, I brush my teeth, put on my seatbelt, take care of my kids, etc. Since I don’t let stress be an excuse to stop doing these things, I also can’t let it be an excuse to stop practicing my dieting skills.

  • December 4, 2012 - Tuesday Reality Check

    A cookie has the same number of calories regardless of what day of the year it is, how you’re feeling, what everyone around you is eating, how many other cookies you’ve passed up that day, if no one is watching you eat it, it's free, etc.

  • December 3, 2012 - Monday Motivation

    There is a big difference between things that are really hard and things that are impossible. If you feel daunted by the prospect of losing and maintaining weight, remind yourself that it is a matter of learning and practicing (over and over again) necessary skills, not an impossible feat. Telling yourself it’s impossible is an excuse to give up. Telling yourself it’s hard but worth working on is a motivation to keep moving forward.

  • November 30, 2012 - Friday Weekend Warm-up

    It’s important to remember that just because you THINK something doesn’t mean it’s true. This weekend, if you think, “It’s okay to eat this because everyone else is /it’s just a small piece/it won’t matter/I’ll start again on Monday,” remind yourself that these are just sabotaging thoughts and not true reflections of reality.

  • November 29, 2012 - Think Thin Thursday Tip

    If you go into the break room at work and see some unexpected treat, walk right out! Remind yourself that you’re not really missing out on anything because if you had never seen it, you would never have wanted it. Then remind yourself why it’s worth it to resist and all the good things that will come as a result.

  • November 28, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s better to just not have any treats during the holiday season.

    Response: I need to get away from all-or-nothing thinking and remember to look for the middle ground. Cutting out all treats never works because I eventually end up eating them, and then usually go overboard. While it may not be reasonable to have extra holiday treats every day, it’s important plan to have reasonable amounts all throughout the holiday season.

  • November 27, 2012 - Tuesday Reality Check

    There is NOTHING magical about losing weight and/or maintaining your weight – no one perfect combination of foods that will enable immediate and permanent weight loss, no magic bullet pill or patch. Once dieters accept this and stop looking for a quick fix, it allows them to just do what they need to do - exercise and eat in a consistent and healthy way.

  • November 26, 2012 - Monday Motivation

    The holiday season is upon us! This year, think about all the ways in which you can experience the spirit and joy of the holidays that have nothing to do with eating. Remember, there are many ways to feed your soul without feeding your mouth.

  • November 23, 2012 - Friday Weekend Warm-up

    Remember – eating extra one day won’t necessarily make you gain weight, but continuing to eat extra definitely will. If you ate extra on Thanksgiving, make sure to return to normal eating today and this weekend to ensure you stay on track and feel great.

  • November 22, 2012 - Think Thin Thanksgiving Tip

    This year, consider the strategy of deciding in advance to not take seconds. This way, you won’t have to struggle after you finish eating about whether or not to get more, and you’ll likely avoid the very uncomfortable sensation of feeling overly full.

  • November 21, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat extra because I need to taste everything I’m cooking [for Thanksgiving].

    Response: There is a big difference between tasting a little for flavor and tasting just to eat. Every bite matters because every bite has calories. I can’t fool myself into thinking it doesn’t count!

  • November 20, 2012 - Tuesday Reality Check

    If you’re thinking about going into Thanksgiving without a plan, ask yourself, “When has not having a plan EVER helped me reach my goals?” In our experience, having any type of plan (even if it’s a loose one) is so much better than not having one at all. If you want this year to be different – you have to do things differently!

  • November 19, 2012 - Monday Motivation

    Important reminder: We can’t change what has happened in the past, only what happens now and in the future. No matter what you ate over the weekend or how off track you may be feeling, that doesn’t mean you have to stay off track! You can change (for the better) what happens now and every day moving forward.

  • November 16, 2012 - Friday Weekend Warm-up

    The more you prepare in advance, the less stress you’ll have during holidays. This weekend, think about what you can do in advance to get ready for Thanksgiving (if you celebrate it). If not – think about what you can do to prepare for the upcoming week. Then, use the time you’ll free up for de-stressing and self-care activities, like exercise or meditation.

  • November 15, 2012 - Think Thin Thursday Tip

    If you have a hard day and then eat in response to it, the only thing you’ll do is make your day harder because you’ll then feel badly and guilty about it. And, you'll likely make the next day harder, too, because once you get off track, it’s more difficult to get back to and stay on plan.

  • November 14, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’m worried I won’t be able to control my weight during the upcoming holiday season.

    Response: While it is certainly harder to stay in control during the holidays, it’s by no means impossible. I am ultimately in charge of every bite of food I put in my mouth, which means I am ultimately in charge of whether I gain weight, lose weight, or stay the same.

  • November 13, 2012 - Tuesday Reality Check

    People usually start dieting when they're highly motivated and so sticking to their plans is fairly easy. However, this initial motivation (which we call the “Honeymoon Stage”) always wears off and then dieting gets harder. This is 100% normal, it happens to everyone, and as long as you keep doing what you’re doing, dieting WILL get easier again.

  • November 12, 2012 - Monday Motivation

    Even though the prospect of continuing to work on healthy eating during times of stress may seem daunting, many dieters find that when they feel in control of their eating, it helps them feel more in control in general. So what they think might make them feel more stressed actually does the exact opposite.

  • November 9, 2012 - Friday Weekend Warm-up

    This weekend, remember that it’s not all-or-nothing. It’s not as if you can eat every bite of food you want, whenever you want it, or you can’t ever eat anything you want. There is a huge middle ground between these two extremes, and working on finding it allows you to enjoy reasonable amounts of food AND enjoy all the benefits of weight loss.

  • November 8, 2012 - Think Thin Thursday Tip

    It’s not enough to read these Daily Diet Solutions once and expect them to make a big difference. What will make a difference is if you copy the ones that resonate with you onto Response Cards and read them every day. The more you read them, the more the ideas will get into your brain!

  • November 7, 2012 - Wednesday Sabotage

    Sabogating Thought: I messed up a bit on my diet, so I might as well mess some more for the rest of the day.

    Response: If I were drinking water and “messed up a bit” by spilling some on my shirt, would I keep messing up and dump the rest of the glass on myself? Making a mistake (in any situation) is NEVER a reasonable excuse to continue making more.

  • November 6, 2012 - Tuesday Reality Check

    If you think, “I’m upset so I deserve to eat this comfort food to make myself feel better,” remind yourself, “It’s comfort food now but it won’t be comfort food later because I’ll feel badly and guilty about giving in ad eating it, in addition to feeling badly about situation that initially made me upset.”

  • November 5, 2012 - Monday Motivation

    We asked a dieter what was one of the best advantages of losing weight for her, and she said, “When I hear about upcoming events like parties, weddings, and family gatherings, my first thought is no longer, ‘I need to lose weight before that event.’ Now the only thing I feel is excited. It’s the best feeling in the world.”

  • November 2, 2012 - Friday Weekend Warm-up

    When dieters go through a rough patch they may think, “This isn’t worth it.” It’s important to remember that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. This weekend, even if dieting feels difficult, remind yourself that it’s hard but it’s worth it.

  • November 1, 2012 - Think Thin Thursday Tip

    If you have leftover Halloween candy, it’s important to plan exactly what you’re going to do with it. How much are you going to get rid of? How much are you going to keep? And, for the candy that you do keep, how much and when are you going to eat it? Making these types of plans can go a long way towards ensuring that you stay on track and keep your eating under control.

  • October 31, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s Halloween so I can eat as much candy as I want.

    Response: No matter what day of the year it is, if I overeat candy, it will have negative consequences. While it’s reasonable to plan to have some candy today, it’s also reasonable to ensure that I eat it in a controlled way so that this day doesn’t throw me off track. It's not worth it!

  • October 30, 2012 - Tuesday Reality Check

    Sometimes dieters think, “I’ll never achieve and maintain my ideal weight.” We remind them that we don’t even know what their ideal weight is in the beginning because, in our definition, it is the weight they get down to when they are eating and exercising in a healthy and consistent manner. We also remind them that getting there and staying there is purely a matter of learning specific skills and practicing them over and over again until they get better and better.

  • October 29, 2012 - Monday Motivation

    Important reminder: Although dieting may feel really difficult at times, so many great things come as a result of pushing through. Remember, it’s not as if you have to work hard to be disciplined and control your eating and get nothing in return – actually just the opposite is true. By doing all these things you’ll get the MOST IMPORANT things in return (improved health, self-confidence, pride, reduced physical and emotional pain, etc.).

  • October 26, 2012 - Friday Weekend Warm-up

    Unfortunately there are no ‘healthy food fairies’ that will drop off food for you, so if you want to have healthy foods available, it means you have to make it happen. This weekend, take some time to think about what healthy foods you’d like to eat during the week and go out and buy them! Then make a plan for how and when you’ll eat them.

  • October 25, 2012 - Think Thin Thursday Tip

    Dieters make mistakes most often when they unexpectedly face a hard eating situation. You can limit this by thinking through your day as a whole and taking the time to figure out when dieting might be difficult that day. This way, if it does become difficult, you’ll be in a much better position to handle it because you’ll be prepared mentally.

  • October 24, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because I’m working out later and will burn it off.

    Response: I can’t rely on “burning it off later” as an effective way to reduce calories because not only is it possible I’ll end up skipping my workout, but likely I also overestimate the number of calories I burn while exercising, anyway. If I want to lose weight and keep it off, I can’t use the prospect of future exercise as a reasonable excuse to eat something.

  • October 23, 2012 - Tuesday Reality Check

    In dieting, you can’t always stop sabotaging thoughts from occurring (after all, most of them are pretty automatic), but you can 100% control whether or not you give in and let them derail you. Remember, just because you think it doesn’t mean it’s true.

  • October 22, 2012 - Monday Motivation

    If you think, “Everyone else gets to eat normally, why can’t I?” Remind yourself that you ARE eating normally for someone trying to lose weight (or keep it off)! It’s important to change your definition of ‘normal’ eating and remember that your eating is 100% normal for someone with your goals.

  • October 19, 2012 - Friday Weekend Warm-up

    If you think, “I’ll just eat whatever I want this weekend and start again on Monday,” remind yourself that getting off track every weekend is a prescription for gaining weight or staying at a higher weight. If you want to lose weight and keep it off, you have to be consistent with your eating, and practice your skills consistently, 7 days a week. We wish it were different but it’s not!

  • October 18, 2012 - Think Thin Thursday Tip

    Dieters often go off track because they think they’ll enjoy themselves more if they’re not restricting their eating. We ask them to really think about how it feels when they’re off track and many find that they actually spend more time feeling badly about themselves and guilty about their eating than they do feeling good. Remember, being off track might not actually make you feel the way you think it will.

  • October 17, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s just one/one little bit. It won’t hurt!

    Response: Consider the evidence from past experiences. When has “just one” EVER really stayed at just one? When has having “just one” EVER helped me to lose weight and keep it off? Just one actually will hurt because it'll likely turn in to more and it also reinforces my habit of giving in. Remember, it’s not about the calories, it’s about the habit!

  • October 16, 2012 - Tuesday Reality Check

    If you think, “I’ve been good all day so I can eat this [extra food] now,” remind yourself, “Just because I’ve been good all day DOESN'T mean I can eat extra now. It’s the ‘extra’ that will stop me from losing weight.”

  • October 15, 2012 - Monday Motivation

    We asked one maintainer how she is able to get herself to do what she needs to do to maintain her weight, day in and day out. She responded, “When I’m in control of my eating and my weight, I feel more like my natural self. When I’m out of control, I feel badly and it shows. It’s worth it to me to do what I need to do because it enables me to feel like me.”

  • October 12, 2012 - Friday Weekend Warm-up

    Successful dieters and maintainers stay successful because they don’t eat whatever they want, whenever they want. Remember – your body doesn’t know or care what day it is, so if you want to be successful (or stay successful) you have to stay in control of your eating, even though it’s the weekend.

  • October 11, 2012 - Think Thin Thursday Tip

    The more uncluttered your eating environment, the more you’ll be able to enjoy your meal. While eating, if you’re looking at all the bills or the emails you have to take care of, it will make mealtimes more stressful. Take a few moments to make your eating environment more serene, and you'll likely find the whole experience becomes more satisfying, too.

  • October 10, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t deserve credit for my efforts along the way, I only deserve credit once I reach my weight loss goals.

    Response: If I were teaching a child to read, would I give him credit for each new word he learned, or would I think, “He’s got so much more to go. He only deserves credit once he can read chapter books”? It’s crucial to give myself credit each and every step of the way so that I can gain the confidence to know I can keep moving forward and learning new things.

  • October 9, 2012 - Tuesday Reality Check

    You can eat a slice of pumpkin pie in 5 bites or in 25 bites. Either way it's the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.

  • October 8, 2012 - Monday Motivation

    Important reminder: If you think, “It’s not fair that I have to work hard and struggle with my weight,” remember that EVERYONE has unfairnesses in their lives and this is one of yours. However, unlike many unfairnesses, this is one that you can actually take control over and make better by learning and practicing specific skills. Although it may be true it’s unfair you have to work hard to lose weight, at least there are things you can do!

  • Friday Weekend Warm-up

    Remember, if you eat your food slowly and mindfully, you can get so much more enjoyment from it (even if you’re eating less!) then if you quickly wolf down food without really noticing what you’re eating. This weekend, take the time to SLOW DOWN and really enjoy every bite you eat.

  • October 4, 2012 - Think Thin Thursday Tip

    If you want to eat something but it’s not on your plan for that day, remember – you can always plan to eat it the next day. Even if what you’ve planned isn’t the thing you most feel like eating at that moment, that’s okay! You’ll survive! What you have planned is likely still something that you like and will enjoy.

  • October 3, 2012 - Wednesday Sabotage

    Sabotaging Thought: Since I’m not feeling well, I deserve to take care of myself by eating whatever I want.

    Response: The real way to “take care of myself” is to fill my body with healthy foods that will help me feel better – physically and psychologically. Besides, my body doesn’t know or care that I’m sick so it’s not okay to eat a lot of unhealthy foods just because I don’t feel well.

  • October 2, 2012 - Tuesday Reality Check

    Often dieters say things like, “Once I lose weight, I’ll try new sports/start dating/join activities, etc.” But the truth is you shouldn’t wait! It’s important to start enriching your life now because doing so will help you to lead a busier, happier life, which will support your weight-loss efforts.

  • October 1, 2012 - Monday Motivation

    Food never tastes as good when you’re feeling guilty about eating it (or know you will in the future). Dieters often think they'll be dissatisfied if they make healthy choices, but often the opposite is actually true: When they eat healthfully, enjoy what they’re eating without guilt, and feel good about themselves, they wind up feeling MUCH more satisfied.

  • September 28, 2012 - Friday Weekend Warm-up

    If you eat out and/or at other people’s houses this weekend, remember – you don’t always have control over what is served but you ALWAYS have control over how much of it you choose to eat.

  • September 27, 2012 - Think Thin Thursday Tip

    It can be helpful to have an “Eating Out Protocol” that you follow each time you eat out, like looking at the menu ahead of time and deciding what to order, planning in advance whether or not to have bread/alcohol/dessert, reading your Advantages List and Response Cards before you go, and as soon as you get your food, physically or mentally mark off how much you’re going to eat.

  • September 26, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat extra because I’m at a restaurant.

    Response: If my goal is to lose weight and keep it off, I can’t eat extra every time I eat out. How many times per week (or month) do I eat out? What about eating extra on weekends, holidays, special occasions, birthdays, etc.? The opportunities to eat extra are endless, so I need to figure out in advance when and where it’s reasonable to do so – it can’t just be a given.

  • September 25, 2012 - Tuesday Reality Check

    Many people tend to vastly overestimate the number of calories they burn while exercising. Unless they have a very intense workout, our dieters eat about the same amount of food regardless of whether or not they’ve exercised that day. This is a helpful mindset to have because it combats against the sabotaging thought, “It’s okay to eat this [unplanned food] since I exercised today.”

  • September 24, 2012 - Monday Motivation

    Successful dieting is really a matter of learning a series of necessary skills. And, like any other skill, the more you practice them, the better you get and the easier it becomes to keep doing them. However difficult dieting may be at any given time is NOT how difficult it will be a month, a year, or five years down the line because you’ll have that much more practice by then.

  • September 21, 2012 - Friday Weekend Warm-up

    You likely won’t be able to reach your weight loss goals if you keep thinking, “I’ll eat whatever I want this weekend and start dieting again on Monday.” Waiting until Monday doesn’t work because you’ll consistently undo all your hard work from the week. This weekend, DON’T wait until Monday – just keep doing what you’re doing! Guaranteed you will be so glad you did.

  • September 20, 2012 - Think Thin Thursday Tip

    It’s important to remember that good eating days are not necessarily perfect eating days. Dieters may very well make eating mistakes on good eating days – but when they do, they get immediately back on track and don’t lose their sense of control, so the mistakes are very minor. You don’t have to be perfect to have a 'perfect' day!

  • September 19, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’m not going to do my dieting tasks because I don’t want to.

    Response: ‘I don’t want to’ is just my adolescent rebellion talking. Listening to that voice has NEVER helped me reach my goals so I’m not going to pay any attention to it.

  • September 18, 2012 - Tuesday Reality Check

    Dieters can learn just as much from successes as they can from challenges. When dieters face difficult situations and stay in control, they can think about what enabled them to be successful and how to replicate it in the future. But, just as importantly, when dieters make mistakes it’s critical to use them as learning experiences and figure out why it happened and what they can do (or say to themselves) differently the next time.

  • September 17, 2012 - Monday Motivation

    In dieting, the number on the scale is not the only thing that counts; it’s also about how dieters feel about themselves and their eating. When dieters gain control over the eating and know that they aren’t at the mercy of their hunger, cravings, and emotions, they feel GREAT, regardless of whether or not the number on the scale is what they ultimately want to see.

  • September 14, 2012 - Friday Weekend Warm-up

    Remember, there’s nothing magical about losing weight. If you take in more calories than your body needs (even though it’s the weekend) you’ll gain weight. This weekend, work on finding ways to relax and treat yourself that don’t involve food. While doing so may not initially feel as pleasurable, remind yourself that it doesn't come with the hugely negative consequence of gaining weight.

  • September 13, 2012 - Think Thin Thursday Tip

    When you make a dieting mistake, what do you usually say to yourself? How does that compare to what you would say to your best friend if she told you she made a mistake? Very likely you’d be a lot nicer (and more constructive) to your friend than you are to yourself, which isn’t fair! When you make a mistake, be kind to yourself. It will help you recover more quickly and feel better in general.

  • September 12, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to practice all of these skills before starting my diet because that will take too long.

    Response: When has jumping right into a diet EVER helped me to lose weight and, more importantly, keep it off? Now I’m doing things differently by FIRST learning skills that will enable me to actually stick to my diet before making major changes in my eating. Besides, if it takes an extra two months in the beginning, what does that matter in the course of the rest of my life?

  • September 11, 2012 - Tuesday Reality Check

    People who have never fasted for a religious or medical reason often don’t know the following: hunger comes and goes, it doesn’t just get worse and worse until it becomes intolerable, and it doesn’t even begin to approach the level of physical discomfort caused by other things (like surgery, labor, migraines, etc.). Hunger is not something that needs to be feared!

  • September 10, 2012 - Monday Motivation

    Instead of thinking about having to eat healthfully and exercise as burdens, remember that you’re fortunate enough to be able to do them. How lucky are you to have healthy food available? How lucky are you to be able to exercise? These things are not burdens, they’re blessings, and it’s helpful to conceptualize them as such.

  • September 7, 2012 - Friday Weekend Warm-up

    This weekend, focus on what you CAN eat, not what you can’t. While it’s true you probably can’t eat (and drink) everything you want and lose weight, you can still enjoy reasonable portions of lots of foods AND reach your weight loss goals.

  • September 6, 2012 - Think Thin Thursday Tip

    Think Thin Thursday Tip: When you eat because you’re feeling sad or stressed, remind yourself that what you’ll ultimately do is turn one problem into two – the original one that made you sad or stressed, and now additionally the problem of feeling badly about your eating, getting off track, and potentially jeopardizing your weight loss.

  • September 5, 2012 - Wednesday Sabotage

    Sabotaging Thought: Oh no, I’ve eaten something I shouldn’t! I’ve really blown it for the day so I might as well just get back on track tomorrow.

    Response: If you were washing your nice china and dropped a plate and it broke, would you say, “Well, I’ve blown it now!” and then throw the rest to the floor? Of course not! Making an eating mistake is like dropping a plate. You can stop the damage after one and be fine, but the more you go on to eat off track, the more plates you throw to the ground.

  • September 4, 2012 - Tuesday Reality Check

    Eliminating certain foods from your diet is a recipe for gaining weight back. If, for example, you decide to cut out pasta, but you really like pasta, in back of your mind you probably know that you’re going to eat it again – and when you do, you may go way overboard. It’s critical to not cut out ANY foods from your diet entirely but instead learn how to eat them in reasonable portions. This is the only way to ensure that you’ll be able to maintain the changes you make and keep off the weight you lost.

  • September 3, 2012 - Monday Motivation

    Especially on days when controlling your eating might be more difficult (like holidays), it’s extra important to have a plan. Think about it: have you ever made a plan and regretting doing so? Having a plan takes away the burden (and struggle) of having to continually make spontaneous eating decisions, enables you to feel good about what you’re eating, and allows you to have a great day that isn’t tarnished by feeling bad about your eating.

  • August 31, 2012 - Friday Weekend Warm-up

    Friday Weekend Warm-up: In our work with dieters, we don’t use the word “cheat” because it often has a negative and moralistic undertone. Instead, we use the word “mistake” and remind dieters that when they make dieting mistakes, the only thing it says is about them is that they’re normal and human. This weekend, if you make a dieting mistake, remind yourself that it’s not a catastrophe and that it doesn’t mean you’re bad or weak person. Then get right back on track and continue having a good eating weekend.

  • August 30, 2012 - Think Thin Thursday Tip

    Cravings go away either when you decide to definitely give in OR when you decide to definitely NOT give in. It's important to remember that often the uncomfortable part of a craving is really the anxiety of wondering whether or not you’re going to give in. Once you firmly decide to not give and instead do something to distract yourself, the craving starts to go away.

  • August 29, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to do things like eat slowly and mindfully because I like eating while zoning out in front of the television

    Response: It’s true that there are some real disadvantages of trying to lose weight, and not eating in front of the television is one of them. But I can either continue eating while zoning out OR I can get everything on my Advantages List. Which is more important to me?

  • August 28, 2012 - Tuesday Reality Check

    You are ENTITLED to do what you need to do in order to lose weight and be healthy, as long as you're not purposely hurting other people. To be a healthier and happier person, it’s necessary to prioritize your own needs and not always put them last. Remember, you can’t be good to anyone else if you’re not good to yourself, first.

  • August 27, 2012 - Monday Motivation

    Just because losing weight is hard, doesn’t mean you can’t do it. Just because starting a healthy eating plan can be scary, doesn’t mean you shouldn’t try. We often have to work hard and face fears to accomplish our most important goals in life – and dieting/losing weight is no different!

  • August 24, 2012 - Friday Weekend Warm-up

    In healthy eating and dieting, portion size is the key. It’s reasonable to enjoy your favorite foods, just not in huge quantities. Remember, especially if you eat out in restaurants this weekend, you likely can’t eat everything on your plate (and still lose weight) because the portions are too big. “Like” our status today if you’re committing to NOT be part of the Clean Plate Club this weekend!

  • August 23, 2012 - Think Thin Thursday Tip

    In dieting, like in many things in life, it’s rarely all-or-nothing. It’s not as if you either can eat as much as you want, whenever you want or you can’t eat any food you enjoy. There is a huge middle ground! You can definitely have some favorite foods, some of the time while also enjoying all the benefits of weight loss. Remember: it’s NOT all-or-nothing.

  • August 22, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’ve made a mistake on my diet, that’s so terrible! I’ve really blown it for the day.

    Response: I haven’t blown it for the day because I’m entitled to make mistakes. I’m human, it’s going to happen. What I’m NOT entitled to do is let one mistake be an excuse to continue making more. Get back on track right now!

  • August 21, 2012 - Tuesday Reality Check

    You wouldn’t expect to instantly learn to play the piano or become a skilled tennis player in one day. Dieting is no different – no one masters it immediately. Start by making small changes, practice them, get better, then make more changes, practice them, and get better. Eventually you’ll become more and more successful at staying in control of your eating, but it never happens overnight!

  • August 20, 2012 - Monday Motivation

    We’ve said it before and we’ll say it again – you can’t change what has happened in the past, you can only change what happens today and in the future. No matter what happened with your eating over the weekend, today is a new day so make it a good eating day and start the week off feeling great!

  • August 17, 2012 - Friday Weekend Warm-up

    Friday Weekend Warm-up: It’s never the absolutely perfect time to start dieting, so instead of waiting for the “right” time, or even waiting until Monday, start right now! Make this weekend a good eating weekend and prove to yourself that you never have to WAIT for the right time – you CREATE the right time.

  • August 16, 2012 - Think Thin Thursday Tip

    Sometimes when we ask dieters what (sabotaging) thoughts led them to overeat, they say, “I wasn’t thinking anything, it just happened.” However, unlike digestion or the beating of your heart, eating is NOT automatic. Ultimately you are in charge of every bite of food you eat – which is good news! This means that you can learn to control your eating by really taking time to figure out what sabotaging thoughts you were having and coming up with strong responses to them.

  • August 15, 2012 - Wednesday Sabotage

    Sabotaging Thought: The healthy food on my diet plan costs more than the food I really want to eat. I can’t justify spending the extra money.

    Response: It’s worth it and I’m worth it! What a great way to spend money – toward a goal that I really, really want to achieve.

  • August 14, 2012 - Tuesday Reality Check

    Sometimes dieters have trouble turning down food when people make comments like, “Oh, you’re not going to have any? Then I guess I won’t, either.” Remember – it’s NOT your responsibility to make others feel better about their eating choices. It IS your responsibility to make good choices for yourself so that you can be a healthier (and happier) person.

  • August 13, 2012 - Monday Motivation

    It’s unhelpful to worry about whether or not you’ll be able to keep up with your diet a year from now because by the time a year has passed, you’ll have that much more practice and experience under your belt. Instead, ask yourself: Can I do it today? If the answer is yes, then do it! The rest will take care of itself.

  • August 10, 2012 - Friday Weekend Warm-up

    Friday Weekend Warm-up: The more you focus on your mistakes, the worse you feel. The more you give yourself credit for all the great things you’re doing, the better you feel, the more momentum you build, and the easier it gets to continue doing well. This weekend, make a commitment to CREDIT.

  • August 9, 2012 - Think Thin Thursday Tip

    One of the hardest parts of dieting is the struggle – the “should I eat this? It’s not on my plan…but it looks really good…but you’ll regret it later…but this one time won’t matter,” etc. The reason dieters struggle is because they give themselves a CHOICE. We don’t struggle to take showers, get up with our kids, or put on our seatbelts because we don’t give ourselves a choice about it. Once dieters accept that these are the things they just have to do, dieting gets EASIER.

  • August 8, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’ve blown my diet for the day so I might as well keep eating and get back on track tomorrow.

    Response: It’s not as if, at a certain point, the calories stop adding up. If I go on to eat 2,000 more calories, my body will count them. If I go on to eat 4,000 more calories, my body will count those, too. It makes NO SENSE to continue eating off track because the more I eat, the more weight I may gain. Get back on track RIGHT NOW!

  • August 7, 2012 - Tuesday Reality Check

    If you think, “I don’t have time to exercise now, I’ll do it later,” ask yourself, “When has ‘doing it later’ ever gotten me the results I want?” It’s so helpful to PLAN IN ADVANCE when you’re going to exercise and then just do it – no excuses!

  • August 6, 2012 - Monday Motivation

    When dieters say to us, “Dieting is so hard! Why am I doing this?” we answer, “That’s a great question. Why ARE you doing it?” and then we have them review their list of all the reasons they have for wanting to lose weight. When dieting gets tough, it’s crucially important to remind yourself of exactly why you’re doing it and exactly what you hope to get out of it.

  • August 3, 2012 - Friday Weekend Warm-up

    Overeating during the weekend will likely cause you to feel guilty and badly about yourself – no matter how much your sabotaging thoughts try to convince you otherwise. On the other hand, maintaining control of your eating during the weekends will help you continue losing/maintaining weight AND feel good about yourself and your eating. It’s a win/win!

  • August 2, 2012 - Think Thin Thursday Tip

    If you make a dieting mistake, it’s important to continue eating normally for the rest of the day. If you tell yourself, “I just ate too much so I’m not going to eat anything else today,” you may feel anxious or panicky when you get hungry later in the day and wind up eating way more than you would have if you had just decided to eat normally.

  • August 1, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because it’s just a little bit.

    Response: It’s not about the calories, it’s about the habit. Every time I give in and eat unplanned food, I make it more likely I will the next time because I’ll be able to say to myself, “I gave in last time, so it’s okay to do it again this time.” Whether the food has 20 calories or 200 calories, it still reinforces the habit of giving in.

  • July 31, 2012 - Tuesday Reality Check

    Food simply isn’t as enjoyable when you know you’re going to feel guilty about it later. When you’re making food decisions, remind yourself that the eating experience isn’t limited to just when the food is in your mouth – it also includes how you feel about it after.

  • July 30, 2012 - Monday Motivation

    In dieting, like everything else in life, you WILL make mistakes. If you were learning to play the piano and hit a wrong key, you wouldn’t think, “This is so terrible! I should just give up right now.” Of course not! You’d know that with practice you’ll get better. Dieting is no different - mistakes are just mistakes and not an indication that you should give up.

  • July 27, 2012 - Friday Weekend Warm-up

    No matter what the event is, our dieters find that they have a much easier time staying in control of their eating when they have some type of plan. Spend a few minutes today thinking about all of the potentially difficult situations you may encounter this weekend and begin to formulate plans. Guaranteed the time investment now will pay off later!

  • July 26, 2012 - Think Thin Thursday Tip

    If you’re worried about turning down food that someone is offering you, ask yourself: Compared to other disappointments in that person’s life, how disappointed will s/he really be if I don’t eat this food right now? On the other hand, if I reinforce the tendency to give in, go off my diet, and jeopardize my weight loss, how disappointed will I be?

  • July 25, 2012 - Wednesday Sabotage

    Sabotaging Thought: Sooner or later I'm going to eat the whole box of chocolates so I might as well eat them all now.

    Response: This doesn’t have to become a self-fulfilling prophesy! There are things I can do to make sure this doesn't happen, like IMMEDIATELY either throw away the leftovers or get some distance from them. If I can't get to them, I can't eat them.

  • July 24, 2012 - Tuesday Reality Check

    If you think, “I don’t have time to eat healthy so I’ll just eat whatever is available,” remind yourself that, especially if you spend time over the weekend preparing healthy ingredients, it probably won’t take ALL that much longer. And think about how much time and money you’ll save in the long term when you don’t have health problems as a result of carrying around extra weight!

  • July 23, 2012 - Monday Motivation

    No matter how smart, successful, and disciplined you are in every other area of life, this does not automatically guarantee that you will be good at losing and maintaining weight, because doing so takes learning and practice of specific skills. So cut yourself a break and instead start working on what you need to do today!

  • July 20, 2012 - Friday Weekend Warm-up

    If you think, “It’s the weekend, I’ve worked hard all week so I deserve to unwind,” remind yourself, “Yes, it’s true I do deserve to relax and unwind this weekend, but I also deserve to achieve everything on my Advantages List, so I have to go about doing that without turning to food.”

  • July 19, 2012 - Think Thin Thursday Tip

    If you think, “I’ll start working on my diet tomorrow,” remind yourself that today is yesterday’s tomorrow, which means that tomorrow is today and it’s time to get started RIGHT NOW!

  • July 18, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s not fair that I have to watch what I eat and other people don’t.

    Response: While it’s true that some people are naturally thinner with naturally smallerr appetites, it’s probably a MUCH smaller percentage than I think. In reality, chances are very high that they’re watching what they eat, too!

  • July 17, 2012 - Tuesday Reality Check

    It’s important to not be overly influenced by the number on the scale. If dieters see a higher number, they may get demoralized and overeat. If they see a lower number, they may think that it’s okay to loosen up and eat more. Remember – the number on the scale is just one point of information and shouldn’t impact how you eat on any given day.

  • July 16, 2012 - Monday Motivation

    We asked a maintainer how she finds the motivation to keep up with her healthy eating and exercise and she said, “For me, it’s not a choice. I feel better in every single way now that I’m at a normal weight and I would never go back there. I don’t give myself a choice.”

  • July 13, 2012 - Friday Weekend Warm-up

    Over the weekend, it can be helpful to have a few specific goals in mind that you’re committed to following through on, like having dessert just once a day, limiting snacks, and eating everything sitting down, slowly, and mindfully. This way, you’ll know exactly what it is you’re focusing on and have a much better chance of feeling great about the weekend as a whole.

  • July 12, 2012 - Think Thin Thursday Tip

    When dieters say, “Dieting was so hard this week,” we always question them further and often find out that, in actuality, it was really hard a few times during the week but these experiences were coloring their perception of the week as a whole. In dieting, it’s important to maintain an accurate sense of reality so that you don’t psych yourself out by thinking it’s always harder than it is.

  • July 11, 2012 - Wednesday Sabotage

    Sabotaging Thought: I just ate something I wasn’t supposed to. I’ve really blown it! I might as well keep eating whatever I want and get back on track tomorrow.

    Response: If I was washing my nice china and accidently broke a plate, I wouldn’t go to my china cabinet and smash all the rest of it. Dieting is the same – it makes NO SENSE to compound one mistake with more!

  • July 10, 2012 - Tuesday Reality Check

    If you want to lose weight and keep it off, you have to be committed to the process. Dieters who undermine their commitment by saying things to themselves like, “Maybe I don’t really need/want to lose weight,” or “Maybe I don’t actually have to do these things,” will have a much, much harder time getting themselves to just do what they need to do.

  • July 9, 2012 - Monday Motivation

    Every time you go to bed after having a good eating day, you will feel great. And every morning you wake up after having had a good eating day the day before, you will feel great. This week, make a commitment to yourself to FEEL GREAT by committing to having a good eating week!

  • July 6, 2012 - Friday Weekend Warm-up

    If you eat out this weekend, it’s important to remember that you don’t always have control over what is being served, but you always can control how much you actually eat.

  • July 5, 2012 - Think Thin Thursday Tip

    Whenever you have a significant dieting experience, like getting through a holiday without losing control, it’s so helpful to take a few moments and write down what you did and how you got yourself to do it. Believe it or not, by the time the next holiday rolls around you may have forgotten!

  • July 4, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s not fair that I can’t eat like everyone else on the 4th of July.

    Response: My body doesn’t know or care that it’s a holiday. It also doesn’t know or care what everyone around me is eating, it only knows what I eat. But it’s not all or nothing! If I stay in control, I can still enjoy some food AND enjoy all the benefits of losing weight.

  • July 3, 2012 - Tuesday Reality Check

    If you think, “It’s not fair that I have to work so hard at dieting,” remind yourself, “Yes, it is unfair that some people have to work at losing weight and some don’t. But I have to remember that everyone has unfairnesses in their lives and this happens to be one of mine, but at least there’s something I can do about it!”

  • July 2, 2012 - Monday Motivation

    It’s a new month and the perfect time to commit to working on a healthy eating plan. Instead of saying, “I’ll start tomorrow/next week/next month,” start RIGHT NOW and if you do, imagine how much better you’ll be feeling by the end of the month!

  • June 29, 2012 - Friday Weekend Warm-up

    For many dieters, 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.

  • June 28, 2012 - Think Thin Thursday Tip

    Any time you make a dieting mistake, it’s important to ask yourself, “Why did that happen? What can I do the next time to change the outcome?” Once you figure these two things out, move on!

  • June 27, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t deserve credit for practicing my dieting skills because I should have been doing them all along.

    Response: No I shouldn’t have! Before I started this program I didn’t know how to get myself to do these skills and besides, if it was easy, nobody would be overweight. Now that I’m learning, I deserve so much credit for my hard work every step of the way.

  • June 26, 2012 - Tuesday Reality Check

    Just because food is free, doesn’t mean you should eat it (after all, it’s not calorie-free). Similarly, just because you've paid for it doesn’t necessarily mean you should eat the whole thing. If you eat extra food, even if it's free or you’ve paid for it, you’ll gain weight.

  • June 25, 2012 - Monday Motivation

    When dieters get off track, they sometimes forget how much better it feels to be in control of their eating and to be feeling good about themselves and their eating. If you’ve been off track, remind yourself how great getting back on track will feel and start right this moment!

  • June 22, 2012 - Friday Weekend Warm-up

    Remember - no matter what your sabotaging thoughts try to convince you of (Eat a lot of extra dessert! You won't regret it! This one time doesn't matter! You’ll feel great if you go off track!), on track days FEEL SO MUCH BETTER. Have an on track weekend and GUARANTEED you won’t regret it come Monday morning.

  • June 21, 2012 - Think Thin Thursday Tip

    Often much of the food dieters eat standing up doesn’t add to their sense of satisfaction - both physically and psychologically. Making the effort to eat everything sitting down may enable you to cut out hundreds of calories from your diet without even really noticing the difference.

  • June 20, 2012 - Wednesday Sabotaging Thought

    Sabotaging Thought: It’s okay to go off my plan this one time; it won’t really matter.

    Response: Actually it DOES matter because every time I go off my plan, I make it harder to stick to my plan other times because I open the door to exceptions. Once the door to exceptions is closed, dieting is so much easier!

  • June 19, 2012 - Tuesday Reality Check

    If you have highly tempting food in your house, it’s helpful to have a plan for exactly when you’re going to eat it. That way, it’ll be easier to resist at any one moment because you’ll be able to say to yourself, “I’m not having it right now, but that’s okay because I know I’ll get to enjoy it tomorrow.”

  • June 18, 2012 - Monday Motivation

    Dieting is not all-or-nothing. It’s not as if your only two options are to eat absolutely no food you really want, or to eat every bite of food you want, every moment you want it. There is SO MUCH middle ground between those two things and successful dieting/healthy eating is about finding a balance that works for you.

  • June 15, 2012 - Friday Weekend Warm-up

    If you want to lose weight and keep it off, it’s important to view weekends as a break from work, NOT a break from healthy eating. Remember – there are plenty of other ways to relax that don’t involve food (and won’t cause you to gain weight!).

  • June 14, 2012 - Think Thin Thursday Tip

    When working on dieting and healthy eating, it’s imperative to have enough time and energy to devote to these things. This won’t magically happen (especially if your life is already busy) so you may have to take steps to ensure that it does, like saying “no” more often, scheduling in your diet and exercise activities, and putting your own needs first. You’re entitled to do all of these things!

  • June 13, 2012 - Wednesday Sabotage

    Sabotaging Thought The scale was down so it’s okay to loosen up today, I can get away with it.

    Response: I may be able to get away with eating extra for a short period of time, but guaranteed it will catch up with me at some point and undo my progress. Once I accept the fact that I can’t “get away with things” where dieting is concerned, it will be easier for me to just do what I need to do.

  • June 12, 2012 - Tuesday Reality Check

    Every day you have a good eating day, you build momentum and make it easier to continue having good eating days. It is so much easier to stay on track then have to get back on track.

  • June 11, 2012 - Monday Motivation

    Whether or not you feel good about your eating from the weekend, it’s over and done. Every day is a new opportunity to have a great eating day and start working towards achieving important goals. Start today, right this minute!

  • June 8, 2012 - Friday Weekend Warm-up

    If you work on staying in control of your eating this weekend, not only will you feel good about yourself and your eating, but doing so will also help you reach your weight loss goals. It’s a win/win!

  • June 7, 2012 - Think Thin Thursday Tip

    Many of the skills you use to stick to a healthy eating plan are the same ones you would use to stick to an exercise regimen. Sometimes just simply having an actual (written) exercise PLAN can make a big difference – so make one today and get moving!

  • June 6, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this [unplanned food] just this one time.

    Response: Every time I make an exception, I increase my dieting struggles because I will be tempted to keep making more and more exceptions. However, if I prove to myself, “No exceptions!” dieting gets so much easier because I don’t have to struggle each time.

  • June 5, 2012 - Tuesday Reality Check

    If you were driving on the highway and missed your exit, you wouldn’t think, “Well, I’ve blown it now,” and continue driving four more hours in the wrong direction. No! You’d get off at the very next exit and turn around. The same is true for dieting – the moment you make a mistake, turn yourself around and get right back on track.

  • June 4, 2012 - Monday Motivation

    If you feel your diet motivation lagging, take a moment to really think about all the reasons why it’s worth it to you to lose weight and be healthier. Ask yourself: since these are such important goals, do they merit hard work and extra effort? Are they important enough to not give up on? Then, recommit yourself and get going!

  • June 1, 2012 - Friday Weekend Warm-up

    Staying in control of your eating on weekends can hard but it’s by no means impossible. It may take more practice, but that doesn’t mean you can’t overcome any weekend hurdles. As long as you don’t give up and keep working on it, you WILL get better.

  • May 31, 2012 - Think Thin Thursday Tip

    If you think, “I don’t know how many calories this has so it doesn’t count,” or “This one time doesn’t matter,” or “I can get away with eating extra right now,” remember that the only thing you’re doing is fooling yourself. Once dieters stop fooling themselves and start accepting reality, dieting gets EASIER.

  • May 30, 2012 - Wednesday Sabotage

    Sabotaging Thought: Dieting is too overwhelming so I might as well give up.

    Response: Dieting does NOT have to be overwhelming. All I have to do is work on one small change at a time, master it, and then move on to the next one. Soon enough, all the small changes will add up to really big ones.

  • May 29, 2012 - Tuesday Reality Check

    Dieting and healthy eating can be hard, but being overweight can be even harder. Either way it may be hard, but if you put the work in towards healthy eating and dieting, you’ll get so many [more] positive results.

  • May 28, 2012 - Monday Motivation

    Often dieters think, “I wish I could eat whatever I want and as much as I want.” However, usually when dieters eat in an unrestricted way, they ultimately feel bad and out of control, but when they control and limit their eating, they feel GREAT. Remember – what you may think you want in terms of eating may not be what actually feels good.

  • May 25, 2012 - Friday Weekend Warm-up

    Remember, your body doesn’t know or care whether or not it’s Memorial Day weekend. It also doesn’t know or care if the food you’re eating is free, if everyone else is eating it, or if you’re celebrating. It treats all calories the same regardless of any of these circumstances!

  • May 24, 2012 - Think Thin Thursday Tip

    If you feel overwhelmed by all of your dieting tasks, it can be helpful to take a step back and focus on just doing the basics, like reading your Advantages List and Response Cards, eating everything sitting down, slowly, and mindfully, and giving yourself credit. As you build back your confidence to do those skills, you’ll then feel ready and more able to tackle the harder things.

  • May 23, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this unplanned food because it’s just this one time.

    Response: I’m fooling myself if I think this time doesn’t matter because EVERY time matters. Every time I eat off track I make it more likely I will the next time, which makes dieting harder. Every time I stick to my plan I make it more likely I will the next time, which makes dieting EASIER!

  • May 22, 2012 - Tuesday Reality Check

    If you think, “It’s okay to eat this because I just don’t care right now,” remind yourself that you definitely WILL care later, once the situation has passed and you feel bad and guilty and have potentially jeopardized your weight loss. Because of this, not caring at any one moment is NOT a valid excuse to eat off track.

  • May 21, 2012 - Monday Motivation

    Every time you have a good eating day, you build momentum to continue having good eating days. Start the week off right by making a commitment to have a good eating day TODAY and you’ll set a positive tone for the whole week to come!

  • May 18, 2012 - Friday Weekend Warm-up

    When thinking about your weekend eating, it’s helpful to consider it as a whole. For example, if you know you are eating out three times, you can ask yourself, “Of those three times, when will I have bread/alcohol/dessert?” This way you’re less likely to feel deprived at any one meal because you’ll know you’re having it at the next one.

  • May 17, 2012 - Think Thin Thursday Tip

    When working on losing weight, it’s important to pay attention to (and give yourself credit for) progress you make outside of the number on the scale, such as being able to more easily follow a plan, stay in control at difficult events, stand firm in the face of cravings, or exercise for longer periods of time. All of these things also prove that your hard work is PAYING OFF!

  • May 16, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this without counting it because I don’t know how many calories are in it.

    Response: Even if I don’t know the calories, it still HAS calories, so of course it counts. Estimating the calories is so much better than not counting at all because at least I’m still being accountable for everything I eat.

  • May 15, 2012 - Tuesday Reality Check

    As long as dieters use food as a reward, dieting can feel like punishment. Food is something to be enjoyed, but if dieters want to lose weight they have to find other ways to reward themselves so that maintaining healthy eating doesn’t feel as if they are being unkind to themselves.

  • May 14, 2012 - Monday Motivation

    In dieting (as in life) everybody makes mistakes. You’re entitled to make mistakes – but you’re not entitled to let the memory of those mistakes get in your way. Wipe your slate clean and get started right this moment!

  • May 11, 2012 - Friday Weekend Warm-up

    Many dieters find it more difficult to stay in control of their eating on weekends and so it is especially important for them to remember exactly WHY it’s worth it to them to continue working hard. Dieting and healthy eating can be challenging, but its benefits are immeasurable.

  • May 10, 2012 - Think Thin Thursday Tip

    On any given day, the number on the scale is EXACTLY what it should be, given what you ate the day before, how much energy you expended, various biological factors, etc. Even if you were perfect on your diet, the scale may not go down due to 100 different reasons.

  • May 9, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s not fair I can’t eat normally like everyone else.

    Response: Actually, I AM eating normally for someone with my goals. And while it may not be fair I can’t eat in the same way as (some) other people, it would be so much more unfair if I couldn’t reach my goals.

  • May 8, 2012 - Tuesday Reality Check

    Dieting and eating healthy can be hard – but that doesn’t mean you can’t do it. Likely you’ve accomplished other hard things in your life that you weren’t sure you’d be able to. Just because it can be hard doesn’t give you an excuse to not try.

  • May 7, 2012 - Monday Motivation

    No matter what you did or didn’t eat over the weekend, today is the start of a new week and a fresh chance to have a great eating week!

  • May 4, 2012 - Friday Weekend Warm-up

    Are you tired of trying to get back on track every Monday morning after overdoing it on the weekend? This weekend, make a plan and use your skills and come Monday morning you will be so happy you did. Guaranteed you won’t regret even ONE MOMENT that you stayed on track.

  • May 3, 2012 - Think Thin Thursday Tip

    It’s important to remember that dieters can gain weight if they eat too much food – even if it’s healthy food. Just because it’s healthy doesn’t mean you don’t have to watch portion sizes.

  • May 2, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this because if I don’t, I’ll disappoint [my friend].

    Response: If I eat off plan, I’ll disappoint MYSELF. Besides, my friend's disappointment will likely be momentary but the disappointment I’ll feel when I go off plan, shake my confidence, and possibly gain weight will last for so much longer.

  • May 1, 2012 - Tuesday Reality Check

    If dieters want to lose weight and keep it off, they can’t continue eating for emotional reasons. This does NOT mean that they aren’t entitled to feel better, it just means that they aren’t entitled to EAT to feel better.

  • April 30, 2012 - Monday Motivation

    A dieter recently said to us, “For the first time I was able to go shopping and fit into everything I tried on and I actually LIKED what a saw in the mirror. It was the best feeling ever.” It’s important to remember just WHY you’re working on healthy eating and all of the amazing advantages that you get in doing so.

  • April 27, 2012 - Friday Weekend Warm-up

    If you think, “ It’s not fair I can’t be spontaneous with my eating on weekends,” remind yourself, “ I can still be spontaneous in many other non-food ways. Besides, all the benefits of weight loss feel so much BETTER, and for so much LONGER, than any one spontaneous decision to eat.” “Like” our status today if you’re making the commitment to stay on track this weekend!

  • April 26, 2012 - Think Thin Thursday Tip

    It’s important to make sure the diet you choose to follow isn’t overly restrictive and doesn’t cut out your favorite foods because guaranteed that is not a diet you will stick to for the long term. Besides, when has following that type of diet in the past EVER helped you to lose weight and keep it off?

  • April 25, 2012 - Wednesday Sabotaging

    Sabotaging Thought: Since I’m eating pizza, I need to eat as much as possible because I don’t know when I can have it again.

    Response: Actually, I can plan to eat pizza EVERY SINGLE day if I want. This is not like other “diets” because I am not depriving myself of foods I like; instead I’m just planning in advance when to have them. I don’t need to be in a “last meal” mindset because there is NOTHING I can’t ever eat again.

  • April 24, 2012 - Tuesday Reality Check

    While resisting a craving might be uncomfortable in the MOMENT, giving in to that craving and then feeling bad about yourself and your eating will be uncomfortable for so much longer.

  • April 23, 2012 - Monday Motivation

    When you're trying to diet and eat healthfully, it's important to remember that it's possible to successfully navigate ANY situation, regardless of the circumstances. While some situations are harder than others, nothing is impossible.

  • April 20, 2012 - Friday Weekend Warm-up

    Many dieters think, “I’ll wait to start doing new things until I’ve lost weight.” This is counterproductive because expanding your activities lifts your mood and gives you many non-food-related opportunities for pleasure and satisfaction. This weekend, don’t wait to try new things - start right away! You never know where it might take you.

  • April 19, 2012 - Think Thin Thursday Tip

    While it’s often important to respond to your sabotaging thoughts so they don’t get the best of you, there are other times, like if you keep having the same thought over and over again, when it’s best to just ignore them. If, for example, every time you go to get coffee you think, “I really want one of those donuts,” it can be helpful to say, “That’s just a sabotaging thought. Pay no attention to it and move on.”

  • April 18, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’m going to eat whatever I feel like right now because I don’t want to think about dieting.

    Response: Actually, the only thing I’ll be doing is POSTPONING when I’ll think about dieting because if I go off track now, guaranteed I’ll spend a lot of time thinking and feeling bad about it later. So either I think about it now, stay on track, and feel great, or I get off track, think about it later, and feel bad. Either way I’ll still be thinking about it.

  • April 17, 2012 - Tuesday Reality Check

    If you think, “It’s okay to eat this because I’ve been good all day and turned down many temptations,” remind yourself that your body has no idea how many things you DIDN’T eat, it only knows what you do eat. Saying ‘no’ before doesn’t automatically mean you can say ‘yes’ right now.

  • April 16, 2012 - Monday Motivation

    When dieters get off track, they often truly forget how good it feels to be in control of their eating. Therefore, the thought of getting back on track usually feels much more daunting and burdensome than it really is – because once they’re there, they feel so great about it.

  • April 13, 2012 - Friday Weekend Warm-up

    If you think, “I just don’t want the burden of thinking about dieting this weekend,” remind yourself: Eating right is a burden, but being overweight is a burden too (physically, psychologically, financially, etc.) EITHER WAY I’M BURDENED, but at least in one way I get to be thinner, healthier, and feel good about myself.

  • April 12, 2012 - Think Thin Thursday Tip

    When you make a dieting mistake, it’s helpful to NOT use the word “cheat” because “cheating” can have very negative, sometimes moralistic undertones. If you make a mistake in dieting, it doesn’t make you a bad person, it makes you a NORMAL person.

  • April 11, 2012 - Wednesday Sabotage

    Sabotaging Thought: When I’m stressed, I’m entitled to eat to calm down.

    Response: Actually, when I’m stressed I’m entitled to calm down but I’m ALSO entitled to lose weight, be healthy, and feel good about myself so that calmness can’t come from food.

  • April 10th, 2012 - Tuesday Reality Check

    Your body processes every bite of food you eat in the same way whether or not it’s your birthday, it’s a holiday, you’re tired, you’re stressed, you’re celebrating, everyone around you is eating it, it’s free, no one is watching, you’re on vacation, you’re at a party, you’re bored, etc. etc. etc.

  • April 9, 2012 - Monday Motivation

    Some dieters think, “I don’t deserve credit until I reach my weight loss goals.” This is 100% NOT TRUE because all the small steps along the way are what add up to the big changes. If you’re not already, right this moment start giving yourself credit for all the progress you’ve made and all the good things you’re doing.

  • April 6, 2012 - Friday Weekend Warm-up

    This is a holiday weekend for many people, which is a time for celebration and joy. Remember - if you eat out of control, you very likely will feel bad about it and taint your good feelings. If you stay in control, you’ll have a BETTER weekend because you won’t spend time or energy feeling bad and guilty about yourself or your eating.

  • April 5, 2012 - Think Thin Thursday Tip

    When dieting, you’ll probably be eating less food than you have been so it’s important for you to see all of it spread out in front of you at meal or snack time. This will help you feel more physically AND psychologically satisfied.

  • April 4, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t deserve credit for my dieting tasks because I should already be doing them.

    Response: No, I SHOULDN’T already be doing these things because I didn’t know how. If this was easy, nobody would be overweight. It’s imperative that I give myself credit and recognize my accomplishments so that I can build my confidence and my sense of self-efficacy.

  • April 3, 2012 - Tuesday Reality Check

    If you think, “It’s unfair that I have to work on dieting,” remind yourself that you have three options. You can give up and continue gaining weight each year, diet on and off and ultimately end up weighing more than you want to, or you can accept that this isn’t fair, move on, and continue doing what you have to do to lose weight. Which option will leave you feeling the most content?

  • April 2, 2012 - Monday Motivation

    Although answering back to your sabotaging thoughts can initially be difficult, over time as you practice these ideas again and again, you’ll begin to automatically respond to them, even without Response Cards. When this happens, dieting gets a lot EASIER!

  • March 30, 2012 - Friday Weekend Warm-up

    If you want to lose weight and keep it off, weekends can’t be an excuse to overeat. However, it’s important to remember that it’s not all-or-nothing: it’s not as if you can eat everything you want or nothing you want. You can still enjoy reasonable portions AND get all of the advantages of weight loss.

  • March 29, 2012 - Think Thin Thursday Tip

    It is difficult for many dieters to tell whether or not they are actually hungry because they tend to confuse hunger with countless other sensations, like having a craving or feeling tired, bored, stressed, thirsty, sad, happy, etc. Eating according to a schedule can be helpful for dieters because it means they don’t have to rely on their sometimes faulty sense of hunger to know whether or not to eat.

  • March 28, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to exercise.

    Response: I shouldn’t go by whether or not I want to exercise. If I want to lose weight and keep it off, and have good health, I need to exercise. Besides, I might be making this into a much bigger deal that it really is. I can do this.

  • March 27, 2012 - Tuesday Reality Check

    Tuesday Reality Check: If you make a dieting mistake during the day, remind yourself, “I haven’t blown it. It’s not the end of the world. Start following my plan again RIGHT NOW and stop it at one mistake, don’t turn it into more. It’s a million times better to stop now than to allow myself to eat more.”

  • March 26, 2012 - Monday Motivation

    So often we hear from dieters: I want to lose weight so I can finally stop thinking about it. However, the truth is that for dieters who are losing and maintaining their weight loss, their weight will probably still be on their minds – BUT it will be in a really positive and contented way, instead of a negative and frustrated way.

  • March 23, 2012 - Friday Weekend Warm-up

    To help stay in control, consider making a weekend-specific Response Card, such as, “My body doesn’t know or care it’s a weekend, it processes calories the same and if I eat too much I’ll gain weight. If I stay in control of my eating, I will have a BETTER weekend because I will feel good about myself, not bad. It’s worth it!”

  • March 22, 2012 - Think Thin Thursday Tip

    When dieting, look out for sabotaging thoughts that start with the phrase, “I’m entitled to eat this because…” (I'm sad, stressed, bored, upset, etc.). If you have to justify to yourself why it’s okay to eat something, it often means you probably shouldn’t.

  • March 21, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s sad that I can’t eat everything I want, whenever I want.

    Response: Actually, it’s so GREAT that I can stick with my plan and lose weight. It would be so much sadder if I was stuck at an unhealthy weight where I didn’t feel good about myself.

  • March 20, 2012 - Tuesday Reality Check

    It’s important to READ a list of all the reasons you want to lose weight every day. If you think, “This won’t help,” remind yourself, “I don’t have a crystal ball so I don’t know yet whether or not it will help, but I do know that NOT doing this has never helped me reach my weight loss goals. It’s worth a try.”

  • March 19, 2012 - Monday Motivation

    Remember, you can’t change what has happened in the past, you can only control what happens in the future. Whether or not you got off track this weekend, you can start being on track RIGHT NOW and feel good about your eating all week long.

  • March 16, 2012 - Friday Weekend Warm-up

    If you’re going out this weekend, it’s very helpful to plan in advance how many alcoholic drinks you’ll have. Remember – alcohol has calories AND can lower your inhibitions to eat more. If you think, “I can’t have fun unless I drink as much as I want,” remind yourself, “It isn’t all or nothing. There is a big middle ground between having no drinks and having lots and lots of drinks.”

  • March 15, 2012 - Think Thin Thursday Tip

    Everybody makes dieting mistakes. Everybody. Once dieters learn how to get right back on track after a slip up, they don’t have to live in fear of them and as long as dieters recover immediately, mistakes NEVER have to lead to them throwing in the towel.

  • March 14, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s too hard to get myself back on track because it’s too much of a burden to do all the things I used to do.

    Response: Actually, it feels terrible to be off track. When I was doing my dieting tasks before it really DIDN’T feel all that burdensome because I was in control of my eating and it felt GREAT. Once I make myself start doing them again, I’ll be reminded of how much better I feel.

  • March 13, 2012 - Tuesday Reality Check

    It’s important to know that when you’re dieting, you won’t lose weight every day, or even every week. However, as long as the number keeps moving down over time, it means you’re doing what you need to be doing.

  • March 12, 2012 - Monday Motivation

    When you’re dieting, you are giving up eating some food, some of the time, and you’re probably forcing yourself to do things you don’t want to do (like stop eating). However, it’s important to remember that in doing so you get SO MUCH in return. There’s no denying it can be hard work, but the payoff is enormous.

  • March 9, 2012 - Friday Weekend Warm-up

    The weekend is a great time to fit in exercise. Remember – 5 minutes is ALWAYS better than 0 minutes. Likely the hardest part is just getting started and once you’re done you definitely won’t regret it.

  • March 8, 2012 - Think Thin Thursday Tip

    It doesn’t work to tell yourself, “I’ll get through this hard time and then I’ll start dieting” because hard/stressful times never stop happening. Instead, you can learn to maintain control over your eating during hard times, which will undoubtedly help you feel more in control in general.

  • March 7, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to weigh myself because I’ll feel terrible if the number goes up.

    Response: I’ll only feel terrible if I let my sabotaging thoughts convince me that I’m bad or weak for gaining weight. At worse, gaining weight means I may have made mistakes that I can correct during this coming week.

  • March 6, 2012 - Tuesday Reality Check

    If you’re following the Beck Diet Solution program, it simply doesn’t work to only do the skills you feel like doing. If you had an infection and your doctor prescribed you 10 days of medication, you won’t take 5 and expect it to work. Dieting is the same!

  • March 5, 2012 - Monday Motivation

    Focus on what you can do today. If you think, “I can’t keep this up for a month, a year, or longer” remind yourself, “Forget the long term. I know I can continue to do what I need to do today. If it’s hard tomorrow I’ll deal with it then.” Besides – a year from now you’ll have a year’s worth of more practice under your belt.

  • March 2, 2012 - Friday Weekend Warm-up

    If you eat at restaurants this weekend, likely the portions of food will be too big so you’ll have to bring some home or leave some on your plate. Remember – extra food will be wasted in the trash can or in your body. Either way, it’s wasted.

  • March 1, 2012 - Think Thin Thursday Tip

    Eating everything sitting down is helpful because it allows dieters to cut out the calories from bites they would mindlessly pop in their mouths while standing up and it usually hardly registers that they’re eating less.

  • February 29, 2012 - Wednesday Sabotage

    Sabotaging Thought: I was so good at dinner that I deserve to treat myself when I get home tonight.

    Response: My body doesn’t know or care about all of the food I resisted eating, it only knows what food I did eat. If I eat more food than my body needs, I will gain weight.

  • February 28, 2012 - Tuesday Reality Check

    If every time you buy a bag of potato chips you tell yourself, “I’ll be able to stop at one serving,” and then never do, when you’re next tempted to buy a bag, ask yourself, “What’s the evidence I’ll be able to stop when I know I should? This is always difficult for me so why put myself through that?” and buy a single-sized bag instead.

  • February 27, 2012 - Monday Motivation

    Losing weight will likely affect so many different areas of your life for the better and, as you start losing, you’re undoubtedly discover additional benefits along the way. While dieting can feel hard at times, there’s no end to what you’ll get in return for doing so

  • February 24, 2012 - Friday Weekend Warm-up

    If you think, “I just want to enjoy this weekend and not think about food and dieting,” remind yourself, “Either way I’ll think about it. If I overeat I’ll likely have to think about how bad and guilty I feel, but if I stay in control, I’ll think about how good and proud I feel. Either way it will be on my mind, but at least if I maintain control my thoughts will be positive, not negative.”

  • February 23, 2012 - Think Thin Thursday Tip

    The difference between knowing what you’re supposed to do and getting yourself to do it is figuring out what (sabotaging) thoughts are getting in the way. Once you figure out the thoughts, you can formulate responses, write them down on cards, and practice reading these cards every day. This will enable you to effectively respond to sabotaging thoughts in the moment and not give in.

  • February 22, 2012 - Wednesday Sabotage

    Sabotaging Thought: Because I’m stressed out I need to eat.

    Response: No, I may WANT to eat, but I don’t NEED to eat. If I was feeling this way and there was no food available, I would get through it without eating. Just because I want to eat right now doesn’t mean I should.

  • February 21, 2012 - Tuesday Reality Check

    If you eat when you’re feeling stressed, likely once you finish eating you will end up feeling MORE stressed and out of control. Instead, if you focus your energy on calming down (without food) and solving the problem, you will feel better and more in control.

  • February 20, 2012 - Monday Motivation

    If you were walking down a flight of stairs and stumbled down a few, would you then say “Well, I’ve blown it” and throw yourself down the rest? No! You would get back up and resume walking. If you stumbled this weekend, immediately pick yourself back up and start eating healthy again.

  • February 17, 2012 - Friday Weekend Warm-up

    Obvious but important reminder – your body has no idea that it’s the weekend. If you take in too many calories on weekends you WILL gain weight or stop yourself from losing weight. However, if you stay in control during the weekend, you WILL feel great about it and not regret it Monday morning.

  • February 16, 2012 - Think Thin Thursday Tip

    It can be very hard to remember every bite of food we eat each day and so writing down all your eating can be so useful in really knowing how much you’re eating and really being accountable for every bite you eat. If you know you have to write it down, it may help you consider whether or not you really want to eat it.

  • February 15, 2012 - Wednesday Sabotage

    Sabotaging Thought: I’m too stressed to diet right now.

    Response: It’s true I’m under a lot of stress, but there are times when sticking to my plan has made life easier because I don’t have to think about or struggle over food. If I maintain control over my eating, likely I will feel more in control of my life in general.

  • February 14, 2012 - Tuesday Reality Check

    Your body counts every single bite of food you eat, whether or not you eat it standing up, very quickly, on your birthday, if it’s only a small piece, by yourself, in the middle of the night, when everyone around you is eating, when it’s free, if it will go to waste, because you’re sad or stressed, if you’re celebrating, etc.

  • February 13, 2012 - Monday Motivation

    Since there’s probably never a “good” time to start dieting, why not just start today? Think about how much better you’ll feel next Monday morning if you have a whole week of healthy eating and feeling good about yourself under your belt!

  • February 10, 2012 - Friday Weekend Warm-up

    It’s helpful to go into the weekend EXPECTING that dieting may be more difficult and preparing ahead of time. No one would go into battle without armor, so it’s important to fortify yourself and put on your weekend armor so you’re not caught unawares if it feels harder.

  • February 9, 2012 - Think Thin Thursday Tip

    If you’re feeling upset or stressed – even if it’s time to eat, don’t eat! It’s important to prove to yourself that you can calm down without eating and besides, if you’re worked up you won’t really be able to enjoy the food anyway.

  • February 8, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s sad that I can’t eat everything I want.

    Response: Actually, it’s WONDERFUL that I can stick with my plan and lose weight! The sad thing would be to stay overweight and feel bad about myself.

  • February 7, 2012 - Tuesday Reality Check

    If you want to lose weight and keep it off, you can’t turn to food every time you’re upset. Not only will that not solve the problem, you will end up with two problems: the original one and now feeling bad about your eating. When you’re upset, you DO deserve to be comforted but you DON’T deserve to feel bad about your eating.

  • February 6, 2012 - Monday Motivation

    When people tell us that they can’t lose weight because it’s too hard, we remind them that likely they’ve done other hard things in life, like getting a degree, being successful at a job, or learning a new skill. Those things didn’t come to them overnight and they had to work hard to achieve success and made mistakes along the way. Dieting is no different.

  • February 3, 2012 - Friday Weekend Warm-up

    If you’re going to watch the Super Bowl this weekend, remember: you can’t eat (and drink) everything you want, in whatever quantities you want, and still lose weight. But you CAN plan ahead to have some extra treats, stay in control of your eating, and enjoy them guilt-free.

  • February 2, 2012 - Think Thin Thursday Tip

    It’s not always easy to exert dieting willpower, so it’s often worth it to limit the number of times you need to do so. Whether this means keeping certain foods out of your house, only bringing in individual-sized portions, or putting away leftovers immediately after you serve, the more you cut down the need to use willpower the less you will have to rely on it.

  • February 1, 2012 - Wednesday Sabotage

    Sabotaging Thought: “I just can’t stick to my diet right now.”

    Response: There's a difference between hard and impossible. Saying I “can’t” stick to my diet is essentially saying it’s impossible, which gives me permission to not even try. I need to remember that even though it may be very hard, it’s worth it to try because I feel so much better when I do.

  • January 31, 2012 - Tuesday Reality Check

    It is not reasonable to expect that in dieting you will never make mistakes and it’s extremely important to prove to yourself that you can slip up and recover from it right away. This way you don’t have to live in fear of making a mistake, especially since 100% perfection can only be maintained for so long.

  • January 30, 2012 - Monday Motivation

    Even if dieting didn’t have enormous benefits in terms of weight loss and better health, it would STILL be worth it because being in control of your eating feels so much better than being out of control.

  • January 27, 2012 - Friday Weekend Warm-up

    Are you tired of struggling to get back on track every Monday? Are you tired of undoing all your good work from the week and undermining your progress? Keep these things in mind this weekend when making eating decisions and guaranteed Monday morning you will feel SO HAPPY you stayed in control.

  • January 26, 2012 - Think Thin Thursday Tip

    We find that for many of our dieters, intuitive eating is difficult because it is far too easy to confuse hunger with other sensations – craving, thirst, boredom, stress, or simply the desire to eat. Because of this, we work with our dieters on the skill of “eating according to a schedule” so that they don’t have to rely on potentially faulty cues to know whether or not to eat.

  • January 25, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this unplanned food because I’ll eat less and make up for it later.

    Response: Looking back, when has ‘making up for it later’ EVER helped me to lose weight and keep it off? I’ve already proven to myself that this idea just doesn’t work and that spontaneous food decisions have negative consequences. Just stick to my plan and as soon as this food is out of my sight, I’ll be SO GLAD I didn’t have any.

  • January 24, 2012 - Tuesday Reality Check

    In order to lose weight permanently, dieters can’t keep turning to food when they’re upset. Although initially difficult, dieters can learn to sooth themselves in many other ways and get to the point where, when they feel upset, they know they’re not going to eat because that would ultimately make them feel much worse. What do you do to soothe yourself when you’re upset?

  • January 23, 2012 - Monday Motivation

    You wouldn’t expect to be able to run a marathon if you’ve never run a mile. Dieting is the same – don’t set yourself up for failure by trying to take too many big steps all at once. Start with a few small changes, work until you master them, and then institute more. After all, small steps eventually add up to really big ones.

  • January 19, 2012 - Think Thin Thursday Tip

    Cravings are about want, NOT need. When you think, “I really need this food right now,” remind yourself, “Actually, I really want this food right now, but I want all the benefits of weight loss so much more. It’s worth it to resist because it will get me to my goals.”

  • January 18, 2012 - Wednesday Sabotage

    Sabotaging Thought: It will be a waste of money if I go to a restaurant and don’t finish my meal.

    Response: The money is spent whether I eat the food or not. I should focus on the experience of enjoying a night out and enjoying the company, not eating every bite on my plate. Besides, if I bring some home I’ll save money because I’ll have food for another meal.

  • January 17, 2012 - Tuesday Reality Check

    When dieting feels hard, it’s important to remind yourself that it hasn’t always been this hard (it’s helpful to think about specific examples of when it felt easier and you were feeling great) and it won’t always be this hard. As long as you keep pushing through, dieting WILL get easier again.

  • January 16, 2012 - Monday Motivation

    We asked a maintainer what keeps her motivated, and she responded, “I feel good in my body every single day. Physically and mentally I’ve never felt better, and that is something I’m never willing to give up. So I do what I have to do, and it feel great.”

  • January 13, 2012 - Friday Weekend Warm-up

    If you eat at restaurants and feel bad about asking for special requests, remind yourself, “People make special requests all the time and I’m entitled to do so, too. If I were on a very strict medical diet I wouldn’t even think twice about making requests. Eating differently to lose weight and be healthier is just as legitimate.”

  • January 12, 2012 - Think Thin Thursday Tip

    When it seems unfair that you can’t eat something, remind yourself, “It’s true that it’s not fair. But I need to ask myself: which unfairness would I rather have – not being able to eat this or not losing weight?” Then work on accepting it and move on!

  • January 11, 2012 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to eat this one thing standing up, it won’t really matter.

    Response: Every bite matters because it’s not about the calories, it’s about the habit. Every single time I eat something standing up, I increase the chances I’ll eat standing up next time, too. Every single time I force myself to sit down, I make it more likely I’ll sit down the next time, AND it will be easier for me to do so

  • January 10, 2012 - Tuesday Reality Check

    People make New Year’s Resolutions about things that are important to them. If you made the resolution to eat healthfully this year and are having trouble with it, remind yourself that this is STILL an important goal and worth working towards. The results make the hard work worth it, so don’t give up!

  • January 9, 2012 - Monday Motivation

    Many dieters have a tendency to focus on the one or two mistakes they made that day instead of recognizing the dozens of positive things they have done. We always remind dieters that two wrong things IN NO WAY negates 20 right things, so make sure you keep a realistic perspective of your day as a whole.

  • January 6, 2012 - Friday Weekend Warm-up

    If you make an eating mistake and have the sabotaging thought, “I’ve blown it for the weekend, I’ll start again on Monday,” remind yourself that the calories NEVER stop adding up, and the more you eat the more you will gain. Getting yourself back in control right away will stop you from gaining weight AND help you feel good about your eating for the rest of the weekend.

  • January 5, 2012 - Think Thin Thursday Tip

    When dieters have the thought, “I’m too busy to eat healthfully and exercise,” we remind them that these things are ESSENTIAL for their health, and if they’re not in good health then they won’t be well-equipped to do anything else in their lives.

  • January 4, 2012 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to diet because then I’ll be burdened with thinking about food and diet all the time.

    Response: I’m already burdened by constantly feeling bad about my weight and wanting to do something about it. Either way I’m burdened but at least in the in the first case I get to be thinner, healthier, and feel better about myself.

  • January 3, 2012 - Tuesday Reality Check

    When people feel anxious about starting to diet, they may tell themselves that they’ll start tomorrow. This makes them feel less anxious because it means they have a plan – but far too often they never put that plan in place. Instead, make it your plan to start RIGHT NOW and guarantee that it will happen.

  • January 2, 2012 - Monday Motivation

    Is losing weight/getting healthy one of your New Year’s Resolutions? The sooner you start working on it the sooner you will achieve it, so start taking small steps TODAY towards that goal and all the small steps will begin to add up to big ones.

  • December 30, 2011 - Friday Weekend Warm-up

    Happy (almost) New Years! Our plan is to enjoy New Year’s Eve, but also to stay in control of our eating and drinking so that we can feel good every minute of 2011 and start 2012 in a great place. What’s your plan?

  • December 29, 2011 - Think Thin Thursday Tip

    If you think, “It’s not fair I can’t eat normally over the holidays,” remind yourself, “Actually, I AM eating normally for someone with my weight loss goals. And while it may be unfair I can’t eat all the food I want, it would be MUCH more unfair if I couldn’t experience the countless benefits of weight loss.”

  • December 28, 2011 - Wednesday Sabotage

    Sabotaging Thought: My eating has been so bad lately, I’ll just wait until the New Year to get back on track.

    Response: Absolutely not! I will get back on track right now because every minute I eat off track is another minute I feel bad about myself and my eating. It’s worth it to me to get back on track now and start the New Year off right.

  • December 27, 2011 - Tuesday Reality Check

    No matter how much or how little control you were able to exert over the holiday weekend, today is a new day. Make today a good day and you will be SO GLAD you did. Being in control of your eating feels great!

  • December 23, 2011 - Friday Weekend Warm-up

    This weekend, if you think, “It’s okay to eat this because everyone else is eating it,” remind yourself that your body doesn’t know or care what everyone around you is eating. It ONLY knows what you eat, so that is not a valid excuse.

  • December 22, 2011 - Think Thin Thursday Tip

    During the holidays, it’s perfectly reasonable to eat food you only get once a year, but it’s not reasonable to eat huge portions of everything. At this time it’s especially important to eat slowly and mindfully because not only will it help you to enjoy food more, but you’ll also be satisfied with less.

  • December 21, 2011 - Wednesday Sabotage

    Sabotaging Thought: The holidays are stressful and I just want to relax and not have one more thing to worry about.

    Response: In the past I’ve seen that worrying about my weight and feeling bad about my eating is a huge drain. Maintaining control over my eating will actually make me feel better because it’ll help me feel more in control in general AND it will reduce my stress because I won’t have to worry about gaining weight.

  • December 20, 2011 - Tuesday Reality Check

    If you think, “I don’t have time for diet and exercise,” remind yourself that you DO make time for the things in life that are most important to you. If the advantages of losing weight and being healthy are of great importance to you, then make dieting and exercise top priorities and you will find the time NO MATTER WHAT.

  • December 19, 2011 - 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 and you will feel so glad that you did.

  • December 16, 2011 - Friday Weekend Warm-up

    If you were driving on the highway and missed your exit, would you say, “Forget it” and keep driving? No! You’d get off at the very next exit and turn around. If you make a mistake this weekend, immediately turn yourself around and get right back on track.

  • December 15, 2011 - Think Thin Thursday Tip

    You don’t have to give in to a craving to make it go away. Cravings go away when you either decide definitely to give in to it, or when you decide definitely NOT to give in to it.

  • December 14, 2011 - Wednesday Sabotage

    Sabotaging Thought: It’s okay to have this extra food, it’s not that much compared to what I could be eating.

    Response: My body doesn’t know or care how much I’m NOT eating, it only knows how much I AM eating. If I take in more calories than I had planned, I’ll gain weight

  • December 13, 2011 - Tuesday Reality Check

    Losing or maintaining weight over the holidays can be difficult, but it is by no means impossible. If you tell yourself, “I just can’t possibly lose weight at this time,” you’re giving yourself an excuse to not even try.

  • December 12, 2011 - Monday Motivation

    Most thin people do NOT eat whatever they want, whenever they want. When dieting feels unfair, remind yourself that likely most people around you are also restricting their eating to some degree. If you’re working on dieting, you’re in very good company.

  • December 9, 2011 - Friday Weekend Warm-up

    Remember, your body does not know or care that it’s a weekend; it processes calories the same regardless of the day of the week. If your goal is to lose weight and keep it off, then weekends are a break from work, NOT a break from healthy eating.

  • December 8, 2011 - Think Thin Thursday Tip

    Holiday treats hanging around your office? It can be helpful to make the decision to not have any while at work, but bring home a portion of whatever looks best to you. That way you won’t have to struggle about whether or not to have some each time you see the treats, and you’ll still be able to enjoy a portion later and not have to worry about eating more than you planned.

  • December 7, 2011 - Wednesday Sabotage

    Sabotaging Thought: I’m really stressed out, I need to eat!

    Response: I may WANT to eat, but I don’t NEED to. There are many people who feel stressed without turning to food and if I had been in a stressful situation where food wasn’t available, I’d deal with it without eating, too.

  • December 6, 2011 - Tuesday Reality Check

    When dieters say, “I just can’t stick to a diet, I have no discipline,” we remind them that they actually DO have a lot of discipline because they are able to get up with their kids, get to work on time, pay bills, etc. While they may lack consistent dieting discipline, they are clearly capable of great feats of discipline in other areas, so this is not a valid reason to not try.

  • December 5, 2011 - Monday Motivation

    Over and over again we hear from dieters how gaining control of their eating has positively impacted their lives in so many ways beyond weight loss and how, as they go, they discover so many new advantages that they hadn’t foreseen at the beginning

  • December 2, 2011 - Friday Weekend Warm-up

    Don’t wait until New Year’s to start working on healthy eating resolutions. Start THIS MINUTE and come January 1st you will be in a much happier and healthier state to begin the new year. “Like” our status today if you’re making a commitment to start New Year’s resolutions a month early!

  • December 1, 2011 - Think Thin Thursday Tip

    Remember, dieting is not all-or-nothing. You are not either 100% perfect on your diet or totally off of it. You are entitled to make mistakes but you are NOT entitled to use those mistakes as an excuse to throw in the towel.

  • November 30, 2011 - Wednesday Sabotage

    Sabotaging Thought: I feel discouraged because my rate of weight loss is slow.

    Response: When has losing weight quickly EVER led to me keeping it off? If I keep wishing I would lose faster, it will just make me feel disappointed, instead of proud of the weight I have lost. Besides, it doesn’t matter if it takes 2 months or 2 years to lose the weight because it’s not coming back.

  • November 29, 2011 - Tuesday Reality Check

    A very common sabotaging thought is, “Just this one time won’t matter,” but regardless of the situation, every time DOES matter. Every SINGLE time you withstand a craving, resist emotional eating, and say no to unplanned food, you increase the chances you will the next time. Each time you give in, you increase the chances you will give in the next time, too.

  • November 28, 2011 - Monday Motivation

    Sometimes when dieters have been eating off track, they actually forget how GREAT it feels to be in control of their eating. We remind them of the multitude of positive experiences and feelings they have had as a result of maintaining control and this helps them to immediately get back on track.

  • November 25, 2011 - Friday Weekend Warm-up

    How did everyone fare yesterday? If you stayed in control – GREAT! Give yourself lots and lots of credit and keep doing what you’re doing. If you got off track – move on! Make the commitment to getting back on track THIS MINUTE and give yourself lots of credit for doing so.

  • November 24, 2011 - Think Thin Thursday Tip

    Happy Thanksgiving! Remember, today is ultimately a day for giving thanks for the blessings in your life. What food you do or don't eat will not take away from that.

  • November 23, 2011 - Wednesday Thanksgiving Sabotage

    Sabotaging Thought: Since it’s Thanksgiving, it’s okay to eat whatever I want. Everybody else will be doing that, too.

    Response: My body doesn’t know or care what day of the year it is, it processes calories the same NO MATTER WHAT. My body also doesn’t know or care what anybody else around me is eating, it only cares about what food I eat MYSELF.

  • November 22, 2011 - Tuesday Reality Check

    The time and energy for dieting and exercise will NEVER just magically appear, and especially not during the busy holiday season. This means that dieters may need to be more deliberate in figuring out how and when they will make the time and energy, but absolutely, 100%, it’s worth it!

  • November 21, 2011 - Monday Motivation

    When our dieters lack motivation, we have them pull out their Advantages List and really think about how important each item is to them and how their lives will be improved when they achieve them. This helps dieters remember why it’s worth it to them to push through this MOMENTARY lack of motivation and not let it stand in the way of reaching their goals.

  • Novemeber 18, 2011 - Friday Weekend Warm-up

    With the holidays right around the corner, it might be time to start brushing up on some of your skills. Have you been eating everything sitting down, slowly, and mindfully? Reading your Advantages List? Responding to sabotaging thinking? Giving yourself credit? Making time and energy for dieting? If not, make a commitment to work on your basic skills this weekend to help get you in the right mindset.

  • November 17, 2011 - Think Thin Thursday Tip

    Thanksgiving is only a week away! If you think, “I’ll feel really deprived if I don’t get to eat everything on the table,” remind yourself, “If I keep telling myself that I’m going to feel deprived, I definitely will. Instead of concentrating on the things I’m not eating, I need to focus on enjoying what I am eating and spending time with my loved ones.”

  • November 16, 2011 - Wednesday Sabotage

    Sabotaging Though: I’ll never be able to get to the weight I was when I was younger. I should stay where I am, it’s good enough.

    Response: If I’m at a healthy weight then maybe I SHOULD stay where I am and work on acceptance. If I’m not at a healthy weight then it’s NOT good enough because my health is suffering. Yes, it’s true I may never return to my younger weight but that doesn’t mean I can’t still be healthy, feel good about myself, and achieve everything on my Advantages List. Having unreasonable expectations gives me an excuse to not even try, when I can still improve my life so much by working hard and losing weight.

  • November 15, 2011 - Tuesday Reality Check

    If you want to lose weight and keep it off, you undoubtedly won’t be able to eat all of the holiday food you want, in whatever quantities you want. HOWEVER, this doesn’t mean that you can’t have a plan for when and how you will enjoy certain treats, and in doing so you will be able to enjoy holiday food, enjoy staying in control, AND enjoy all the advantages of losing weight.

  • November 14, 2011 - Monday Motivation

    One of the most important aspects of healthy eating and weight loss is improved quality of life. Our dieters find that once they gain control of their eating they feel SO MUCH BETTER both mentally and physically, in ways they hadn’t even conceived of when they initially started out.

  • November 11, 2011 - Friday Weekend Warm-up

    If you tend to splurge on weekends because of sabotaging thoughts like, “I worked so hard during the week, I deserve to kick back and relax on the weekend,” then find non-food-related ways reward yourself for all your hard efforts. In doing so you can feel good about unwinding AND about your eating and maintaining control.

  • November 10, 2011 - Think Thin Thursday Tip

    Dieters need to give themselves credit for every positive eating and exercise behavior so that they are aware of how many great things they’re doing each day. That way, if they make a mistake it is easy to see that they DON’T need to throw in the towel because one wrong thing doesn’t begin to negate the 20 things they did right.

  • November 9, 2011 - Wednesday Sabotage

    Sabotaging Thought: Dieting is too hard, it’s not worth it.

    Response: Dieting IS but it also IS worth it. Telling myself "it’s not worth it" is just an excuse to give up and I have to pay no attention to that thought. The advantages of losing weight and the positive impact it will have on every area of my life makes it unquestionably worth it.

  • November 8, 2011 - Tuesday Reality Check

    Dieters sometimes think it’s not fair that they have to struggle and limit their eating. We remind them that while it’s true it’s not fair, EVERYONE has unfairnesses in their lives, but at least in this case, there are things they can do to make it better.

  • November 7, 2011 - Monday Motivation

    If you think, “I’ve been on a diet for 20 years. I’m just not the type of person who can lose weight,” remind yourself, “I’m different now because I’m learning critical skills I didn’t know before. I CAN lose weight, and I will keep losing weight AND keep it off because I will continue to use my skills.”

  • November 4, 2011 - Friday Weekend Warm-up

    If you want to lose or maintain your weight loss, you can’t use weekends as an excuse to overeat because you will continually undo all your hard work from the workweek.  Make a commitment to staying on track this weekend!

  • November 3, 2011 - Think Thin Thursday Tip

    If you are at an event with no healthy food options, some healthy options are 1) Bring your own food to eat; 2) Either eat before or after, not at the event; 3) Eat what is provided but eat less than you normally would to account for the extra calories.

  • November 2, 2011 - Wednesday Sabotage

    Sabotaging Thought: Since it’s almost the holidays, I can’t possibly lose weight at this time.

    Response: That’s just a sabotaging thought. While it may be more difficult at this time of year with all of the extra treats around, I’m ultimately in charge of every bite of food I eat so the holidays don’t have to derail me.

  • November 1, 2011 - Tuesday Reality Check

    Now that Halloween is over, consider throwing away or donating leftover candy and treats. If you think, “But that would be a waste of money,” remind yourself, “The money is already gone. Eating all of these treats and gaining weight will not bring it back.” 

  • October 31, 2011 - Monday Motivation

    Happy Halloween! Remember: I can eat all the Halloween candy I want OR I can be thinner, healthier, more confident, etc. I can’t have it both ways. Take a look at your goals and make a decision for how you will handle the influx of treats at this time.

  • October 28, 2011 - Friday Halloween Weekend Warm-up

    Is it worth it to jeopardize your weight loss and confidence level to overeat this weekend, especially since you’ll likely regret it later? You can enjoy Halloween AND all the benefits of losing weight by maintaining control of your eating. GUARANTEED you will be so glad you did.

  • October 27, 2011 - Think Thin Thursday Tip

    Halloween is just around the corner. We advise our dieters to wait until the last minute to buy candy so they don’t have to put forth the effort to resist it every day unnecessarily and also to buy candy that they don’t particularly like. Anything you can do to reduce the struggle is worth it!

  • October 26, 2011 - Wednesday Sabotage

    Sabotaging Thought: I don’t have time to do all my dieting tasks.

    Response: It doesn’t take that much time to actually do everything. What does take time is how long I spend struggling beforehand over whether or not I’m going to do it. I need to make the decision to definitively do these things and the time I spend will be reduced significantly.

  • October 25, 2011 - Tuesday Reality Check

    Often when dieters have strong ideas like, “I can’t disappoint others,” or “my needs must always come last,” these are traps of their own making. Since dieters are the ones forcing these mandates on themselves, they also then have the power to change their thinking and free themselves.

  • October 24, 2011 - Monday Motivation

    All dieters and maintainers go through periods when dieting feels more difficult. The good news: this is completely normal and happens to EVERYONE. Keep doing what you’re doing and dieting WILL get easier again.

  • October 21, 2011 - Friday Weekend Warm-up

    If you make an eating mistake this weekend, don’t wait to get back on track - get back on track that exact MINUTE. You’ll be glad you did ten minutes later, and you’ll be SO glad you did Monday morning when you can start the week off feeling good.

  • October 20, 2011 - Think Thin Thursday Tip

    Many dieters have a strong fear of hunger and think that if they get hungry, it will get worse and worse until something bad happens. Doctors permitting, we have dieters skip lunch one day so they can see that hunger actually comes and goes and, compared to the worst pain they’ve ever felt, hunger pangs only rate as mildly uncomfortable.

  • October 19, 2011 - Wednesday Sabotage

    Sabotaging Thought: Now that I’ve lost weight I can stop being so careful.

    Response: While I may be able to loosen up a little, I have to remember that I lost weight because of the different ways I am now doing things. The moment I return to my old habits is the moment I start to gain weight back.

  • October 18, 2011 - Tuesday Reality Check

    It is a biological impossibility for your weight to go down every day. Daily fluctuations are NORMAL and even if you’ve been perfect on your diet the number on the scale will go up on some days.

  • October 17, 2011 - Monday Motivation

    EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation.

  • October 14, 2011 - Friday Weekend Warm-up

    If you think, “Weekends should be about fun, not about dieting,” remind yourself, “Eating healthfully and having fun are not mutually exclusive. Just because I may not eat EVERYTHING I want doesn’t mean I can’t enjoy what I do eat. And besides, staying in control of my eating ALWAYS feels so much better than being out of control.”

  • October 13, 2011 - Think Thin Thursday Tip

    Once dieters stop giving in to cravings, cravings lose power over them because dieters know with absolute certainty they can withstand them and when they do, cravings go away.

  • October 12, 2011 - Wednesday Sabotage

    Sabotaging Thought: I don’t want to get on the scale because I think I’ve gained weight.

    Response: This is when it’s MOST important to get on the scale so I hold myself accountable. I need to find out if I have gained weight so I can figure out what mistakes I’ve made and correct them. I’m NOT a bad person for making mistakes, but it would be bad if I let the fear of them ruin my chance for success.

  • October 11, 2011 - Tuesday Reality Check

    Dieters can be excellent at fooling themselves: If I eat standing up, it doesn’t count; if it’s just this one time, it won’t matter; since I’ve already eaten too much it’s okay to keep eating. When dieters are able to accept reality and recognize that such thoughts are sabotaging and false, they are able to overcome them and move forward.

  • October 10, 2011 - Monday Motivation

    Consistently working to stay in control of your eating can be difficult and can sometimes feel not worth it, but ultimately the rewards of losing weight are SO MUCH more important and ALWAYS worth it, no matter how hard dieting may feel at any given time.

  • October 7, 2011 - Friday Weekend Warm-up

    When dining with other people, dieters are much more likely to get distracted by conversation and end up eating a lot more. We advise them to immediately portion off how much they are going to have because that way, even if they eat it while distracted, they won’t wind up consuming more than they had planned.

  • October 6, 2011 - Think Thin Thursday Tip

    When you impulsively eat standing up, you’re telling yourself that it doesn’t really matter and that there won’t be any consequences. But there will be because EVERY bite of food you eat has calories. Even if you’re only eating vegetables standing up today, tomorrow it might be chocolate.

  • October 5, 2011 - Wednesday Sabotage

    Sabotaging Thought: Dieting is too hard, it’s just not worth it.

    Response: Yes, dieting is hard SOME of the time, but not all the time. Looking back, it’s not hard every single minute of every single day. Besides, it IS worth it because my goals are MUCH MORE important to me than never working hard at it. Giving up isn't worth it!

  • October 4, 2011 - Tuesday Reality Check

    If you think, “I don’t want to accept the things I have to do for dieting” remind yourself, “I have a choice: I can struggle with what I have to do and feel bad, or I can accept that this is the way it is. It doesn’t mean I have to like it but continuing to fight against acceptance will do NOTHING but make it harder for me to reach my tremendously important goals.”

  • October 3, 2011 - Monday Motivation

    We asked a long time maintainer what keeps him motivated and he said, “I don’t wait for motivation, I just do it because I owe it to my daughter, my wife, and MYSELF.” Losing weight and being healthier positively impacts you AND everyone else around you. Do it for them, but most importantly, do it for yourself.

  • September 30, 2011 - Friday Weekend Warm-up

    Tomorrow marks the beginning of a new month. Don’t wait until the New Year to start making resolutions. Make them NOW and think about how much better you’ll feel, physically and psychologically, come January!

  • September 29, 2011 - Think Thin Thursday Tip

    Drinking water throughout the day is good for you in so many ways. We buy reusable cups with big plastic straws attached, which makes drinking water so much easier. They also come in different designs so get one you like and bottoms up!

  • September 28, 2011 - Wednesday Sabotage

    Sabotaging Thought: 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.

  • September 27, 2011 - Tuesday Reality Check

    Being healthy and maintaining weight loss is a combination of a healthy diet AND exercise. Since 5 minutes of exercise a day is better than 0 minutes, there is no excuse for not finding at least a few minutes each day to get moving.

  • September 26, 2011 - Monday Motivation

    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.

  • September 23, 2011 - Friday Weekend Warm-up

    If you eat out this weekend and stay in control, give yourself a lot of credit. When you get home make sure you don’t say to yourself, “I was so good, now I deserve to treat myself,” because you will undo all your hard work. Losing weight is the best treat!

  • September 22, 2011 - Think Thin Thursday Tip

    Dieters can eat a slice of cake in 5 bites or 20 bites. Either way it’s the same amount of food, but they get to enjoy 15 more bites when they eat slowly and in smaller pieces, which greatly increases their level of satisfaction.

  • September 21, 2011 - Wednesday Sabotage

    Sabotaging Thought: Now that I know how to lose weight, it's ok to splurge because I can always lose it next week.

    Response: If I keep giving in and splurging, it'll make it more likely I’ll splurge the next time, and the time after that and will ulitmately make it much harder to stick to my diet because everytime I’m confronted with a treat, I'll struggle about whether or not to have it. No choice, just stick to my diet! It will make things so much easier.

  • September 21, 2011 - Wednesday Sabotage

    Sabotaging Thought: I just don’t care.

    Response: While it’s true that I don’t care right at this moment, I’m going to care A LOT a few minutes from now if I jeopardize my diet and weight loss. I can’t let this one moment of not caring influence how I act because I know I will care again, and when I do, I’ll be SO happy and proud I didn’t give in.

  • September 21, 2011 - Wednesday Sabotage

    Sabotaging Thought: "People should love me for what I am and not for how I look.”

    Response: This is absolutely true, but it doesn't mean I shouldn't work on losing weight. Maintaining a healthy weight is ESSENTIAL for good health and being in control of my eating feels so much better than being out of control. I'm not losing weight to make people love me, I'm doing it to make MYSELF healthy and happy.

  • September 20, 2011 - Tuesday Reality Check

    In life, everyone has to do things they don’t want to do, like turning work in on time, paying bills, and getting up early with their kids. People are able to do so because they don’t give themselves a choice about it. We teach dieters to not give themselves a choice where dieting is concerned, too.

  • September 19, 2011 - Monday Motivation

    When dieters go through a rough patch they may think, “This isn’t worth it.” We help dieters realize that while dieting is hard some of the time, being overweight is hard ALL of the time, and in so many more ways. Dieting is hard, but it’s worth it.

  • September 16, 2011 - Friday Weekend Warm-up

    It's extremely helpful to have a basic plan for the weekend. Think ahead to the eating events you have scheduled (parties, weddings, dinners out, etc.) and decide IN ADVANCE which ones you might eat more at and which ones you won't.

  • September 15, 2011 - Think Thin Thursday Tip

    If you make an eating mistake, continue to eat normally for the rest of the day. Telling yourself, "I won't eat anything else today," might trigger feelings of anxiety or panic when you get hungry, which could then cause you to eat much more than you would have normally.

  • September 14, 2011 - Wednesday Sabotage

    Sabotaging Thought: Either I'm totally perfect on my diet or I'm not on it at all.

    Response: Dieting is NOT all-or-nothing and treating it this way has NEVER helped me reach my goals. I have to stop allowing a mistake be an excuse for giving up because, like everyone else, I'm not perfect and am definitely going to slip up sometimes.

  • September 13, 2011 - Tuesday Reality Check

    There is no magic bullet or magical combination of food that will enable dieters to achieve lasting weight loss. But because dieting is not magic, it means that anyone can succeed once they acquire and PRACTICE, PRACTICE essential skills.

  • September 12, 2011 - Monday Motivation

    Food tastes so much better when it is not served with a side of guilt or shame. Dieters often think they'll feel dissatisfied if they make healthy choices but usually they actually feel MUCH MORE dissatisfied when they end up feeling bad about eating unhealthy food.

  • September 9, 2011 - Friday Weekend Warm-up

    Weekends, with their numerous opportunities for treats, can be difficult. Having a rule for yourself like, "No dessert until after dinner can help you limit your intake because it makes it makes it easier to turn down treats offered during the day, knowing you can have one later.

  • September 8, 2011 - Think Thin Thursday Tip

    When dieters tell us "I had a really hard week," we ask them, "was it hard for every single hour of every single day?" The answer is always "no." Don't let the memory of several harder times influence your perception of the week as a whole.

  • September 7, 2011 - Wednesday Sabotage

    Sabotaging Thought: It's okay to eat this food because everyone else is eating it.

    Response: My body doesn't know or care what anyone else is eating. It ONLY cares about the calories I consume MYSELF.

  • September 6, 2011 - Tuesday Reality Check

    Initially dieters often think they can get away with not practicing some of the dieting skills. The truth is that yes, for a while you probably can get away with this but if your goal is PERMANENT weight loss then at some point (whether it's 2 months or 2 years from now) it WILL catch up with you.

  • September 5, 2011 - Monday Motivation

    Today is a day off from work, NOT a day off from practicing good eating behaviors. Labor Day, along with 20 other holidays, happens every year so it's not a reasonable excuse to overeat. Stay in control and guaranteed Tuesday morning you'll be so happy you did.

  • September 2, 2011 - Friday Weekend Warm-up

    It's a new month, so it may be time to set some new goals. By the end of September would you like to have lost weight, gained weight, or stayed the same? The number you see reflected on the scale at the end of the month is ultimately up to you, so make a commitment to yourself NOW!

  • September 1, 2011 - Think Thin Thursday Tip

    Everyone makes mistakes. Beating yourself up after a dieting mistake will do NOTHING but erode your confidence and make it harder to get back on track. Instead, recognize that you made a mistake, figure out why it happened, and how you can prevent the same thing in the future. Then move on!

  • August 31, 2011 - Wednesday Sabotage

    Sabotaging Thought: It's okay to eat this extra food because I'll make up for it later.

    Response: When has "making up for it later" EVER really worked? I need to learn how to consistently eat about the same amount of food so I'm not constantly tempted to eat more. Once I do this, the struggle will go down and dieting will get easier.

  • August 30, 2011 - Tuesday Reality Check

    It's important for dieters to think about the difference between things that are impossible and things that are very difficult. Just because it's hard doesn't mean you can't do it!

  • August 29, 2011 - Monday Motivation

    One of the greatest aspects of dieting is how many good things come as a result. It's not as if dieters have to work hard, be disciplined, restrict their food and get nothing in return. Just the opposite is true - by doing all of these things they get THE MOST IMPORTANT things in return (health, self-confidence, control, pride, reduced physical and emotional pain, etc.)

  • August 26, 2011 - Friday Weekend Warm-up

    We're gearing up for a big storm here on the East Coast. Since healthy food won't magically make itself available, we're planning ahead and making sure we have some available in case we get stuck at home. You should too!

  • August 25, 2011 - Think Thin Thursday Tip

    Dieters may have hundreds of sabotaging thoughts a day and they need to remember that they are THOUGHTS, not necessarily TRUTHS. The thought, "That food looks so good I really want to have some" probably is true, while the thought, "That food looks so good I can't resist" probably isn't.

  • August 24, 2011 - Wednesday Sabotage

    Sabotaging Thought: It's not fair that I can't eat what everyone else is eating so it's okay to eat off track some of the time.

    Response: I can eat whatever I want, whenever I want OR I can be thinner. I can't have it both ways.

  • August 23, 2011 - Tuesday Reality Check

    Some dieters say they'll start doing more things once they lose weight. We say DON'T WAIT! Start working on improving your life NOW because doing so will help you enrich your life and feel happier, which will bolster your weight-loss efforts.

  • August 22, 2011 - Monday Motivation

    Getting of track with dieting can be very discouraging, but it doesn't need to be. If you were learning to play the piano and hit a wrong key, you would never take that as a sign to give up completely. Mistakes happen in ALL areas of life but keep practicing and you'll continue improving.

  • August 19, 2011 - Friday Weekend Warm-up

    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 definitely WOULD resist, no question. I may not want to resist, but I know I can."

  • August 18, 2011 - Think Thin Thursday Tip

    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 dieters keep at it, dieting will get easier again.

  • August 17, 2011 - Wednesday Sabotage

    Sabotaging Thought: The internet has been down in our office all day so it's okay to eat this because I'm stressed.

    Response: It's NOT okay to eat this just because I'm stressed. It wouldn't help solve the problem and would only wind up making me feel worse for going off my plan. Instead I need to get problem-solving oriented and call our cable company again right away.

  • August 16, 2011 - Tuesday Reality Check

    Dieters can't have the expectation that will eat like everyone else around them because then they will feel deprived. Dieters need to redefine their definition of "normal" eating because they ARE eating in a completely normal way - for someone who is trying to lose weight and keep it off.

  • August 15, 2011 - Monday Motivation

    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 so that's not an accurate concern. Even though it's hard now, in 2 months it will be easier and in 2 years it will be MUCH easier.