![]() Weight Loss Tips ! Do you have a plan for what you’ll eat and/or drink? If not, stop everything, and make one right NOW! Plan ahead and set yourself up to have a great week. Monday, July 0. 3, 2. June 3. 0, 2. 01. Friday Weekend Warm- up. This weekend, if you have the thought, “I’m going to eat this because I just don’t care,” remind yourself that actually, you DO care. If you truly didn’t care, you wouldn’t be working on losing weight/healthy eating at all. If you truly didn’t care, you wouldn’t have an Advantages List full of reasons why this is incredibly important to you.“I don’t care” is just an excuse to give in – remind yourself over and over again why you DO care and why it’s worth it to work on overcoming this momentary temptation in order to move you towards goals that are so amazing. Friday, June 3. 0, 2. June 2. 9, 2. 01. ![]()
Think Thin Thursday. If you’re feeling bored with the foods you’re eating, it’s critical that you start introducing more variety. If you put yourself into the trap of thinking you have to keep eating what you’ve been eating, eventually you’ll end up rebelling against it and getting off track. Thursday, June 2. June 2. 8, 2. 01. Wednesday Sabotage. Sabotaging Thought: It’s so hard to resist the candy at work. Everyone else is eating it, so why can’t I? Response: Very unfortunately, my body doesn’t know or care what anybody around me is eating, it ONLY cares what I eat, so just because others are eating something doesn’t mean I can or should, too. ![]() Healthy food Nutrition Q&A: "Is Canned Soup Really That Bad for Me?" You know you’ve got to watch the sodium in your food, but how guilty should you feel for. Common sense advice and money saving tips on topics from high interest savings accounts, frugality, cd rates, money market accounts, mortgage rates, how to get out of. That being said, if I really want to eat the candy at work (and it’s worth the calories), then maybe I should plan in advance when and how much to have. One piece a day? One piece on Friday? There is a huge middle ground between eating no candy and work and eating too much – it may be worth working towards a compromise. Wednesday, June 2. June 2. 7, 2. 01. Tuesday Reality Check. Sometimes dieters have a hard time accepting the (healthy and maintainable) changes they need to make in order to lose weight. We remind them that nonacceptance leads to struggle, which then puts them in danger of giving up and regaining the weight they have lost. It’s important to work towards acceptance of what you have to do instead of struggling against it. Tuesday, June 2. 7, 2. June 2. 6, 2. 01. Monday Motivation. This week, if nothing else, pick ONE thing to start working on (or one thing to refocus on). Trying to do too much at once is overwhelming and leads to spinning your wheels and never really getting anywhere. What ONE thing are you going to focus on this week? When others are eating a lot, it normalizes overeating and makes it feel like it’s okay but it’s not! It’s irrelevant to your body how much others are eating. This weekend, make sure what you’re eating is the right amount for YOU. Friday, June 2. 3, 2. June 2. 2, 2. 01. Think Thin Thursday. If you come in contact with unplanned food and get a craving for it, remind yourself, “I’ve had . I know what it tastes like. I’ll have it again so I don’t need to eat it every time the opportunity arises.” Then make a plan for when you will eat it (tomorrow? Over the weekend?) so that not eating it in the moment doesn’t feel as hard Thursday, June 2. June 2. 1, 2. 01. Wednesday Sabotage. Sabotaging Thought: I want to watch TV and TV is so much better when you eat while watching. Response: TV IS so much better when I’m eating, but every part of life is so much better when I’m thinner, healthier, and feeling good about myself. Likely I want to eat while I watch TV because TV alone is not quite entertaining enough – but food is not the only enhancement to TV! I can try other things while I watch TV that have no negative consequences, like playing a game on my phone, knitting, coloring, painting my nails, putting pictures in an album, doing a puzzle, etc. Wednesday, June 2. June 2. 0, 2. 01. Tuesday Reality Check. Don’t legitimize overeating food just because it’s “healthy.” Overeating is overeating and if you take in too many calories, regardless of where they’re coming from, you’ll either gain weight or won’t be able to lose weight. Tuesday, June 2. 0, 2. June 1. 9, 2. 01. Monday Motivation. One of our dieters recently got back on track after a period of overeating. She said to us, “THIS FEELS SO GREAT! For the first time in weeks my mind is at peace because I know I’m making decisions that are healthy for me. Getting back on track was hard but it’s so worth it because of how good it feels. I can’t believe I forgot that!” Monday, June 1. June 1. 6, 2. 01. 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. Friday, June 1. 6, 2. June 1. 5, 2. 01. Think Thin Thursday. If you think, “I wish I were losing weight more quickly like I have in the past,” remind yourself, “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 it doesn’t matter if it takes extra time to lose the weight because it’s not coming back!” Thursday, June 1. June 1. 4, 2. 01. Wednesday Sabotage. Sabotaging Thought: ! I will track tomorrow.”Response: If it’s truly overwhelming, then I need to break it down into steps and work up to tracking everything (like just do breakfast for a few days, then over the course of the next few days and weeks add in lunch, then dinner, then snacks). It’s crucial that I set goals that are achievable! If I really can track but am feeling too much inertia to get myself to do it, I need to make a list of all the reasons it’s worth it to me to track and start reading it multiple times a day. Also, it would help to get myself to track everything today and really count up the number of minutes it actually takes. Then when I start thinking it takes too long, I can remind myself, “Although it does take 1. Wednesday, June 1. June 1. 3, 2. 01. 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. Tuesday, June 1. 3, 2. June 1. 2, 2. 01. Monday Motivation. It’s so, so important to remember that 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! This week, work on thinking through difficult situations in advance. Monday, June 1. 2, 2. June 9, 2. 01. 7 - Friday Weekend Warm- up. Unfortunately there are no . 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. Friday, June 0. 9, 2. June 8, 2. 01. 7 - Think Thin Thursday. 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 Thursday, June 0. June 7, 2. 01. 7 - Wednesday Sabotage. We want to hear from you this week! What are your most common sabotaging thoughts? What thoughts are the hardest for you to overcome? Email slicata@beckinstitute. We’ll help give some responses in days to come. Wednesday, June 0. June 6, 2. 01. 7 - Tuesday Reality Check. You can eat a slice of pie in 5 bites or in 2. Either way it's the same amount of food, but if you eat it in 2. Tuesday, June 0. 6, 2. June 5, 2. 01. 7 - Monday Motivation. 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! Monday, June 0. 5, 2. June 2, 2. 01. 7 - Friday Weekend Warm- up. This weekend, whatever the food decisions is that’s right in front of you that moment, focus on making it a good one. A successful weekend is good decision after good decision, but you don’t have to make them all at once. Concentrate on one at a time this weekend, and by Sunday night you can feel great about all you’ve accomplished. Friday, June 0. 2, 2. June 1, 2. 01. 7 - Think Thin Thursday. 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? Thursday, June 0. Wednesday Sabotage - May 3. 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. Wednesday, May 3. Tuesday Reality Check - May 3. 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. Tuesday, May 3. 0, 2. May 2. 9, 2. 01. 7 - Monday Motivation.
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