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The only way to lose weight permanently is to learn dieting skills and practice them every day. Then dieting will get easier and easier.
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I'm choosing to say NO CHOICE. If I want to lose weight, I have to do what I need to do, not what I feel like doing.
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When dieting seems unfair, I remind myself that I am not alone. This is how all successful dieters and maintainers eat. I have a choice. I can let a sense of unfairness overwhelm me, cheat on my diet, and gain weight. Or I can accept that this is what I have to do if I want all of the benefits of permanent weight loss.
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It is true that I don't care at this very moment. But if I eat this unplanned food, I am going to care quite a lot in just a few minutes. I know I will feel really bad if I give in, but I will feel terrific if I resist. I need to go do something else!
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My weight isn't who I am. It isn't a measure of my worth. It's just a number that tells me important information.
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I have to eat every bite slowly, while sitting down, so I can fully enjoy it. It's worth developing this lifetime habit so that I can have a lifetime of being thinner.
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I really do deserve credit for breaking old habits, and it is essential for building my confidence. Once my confidence grows, everything will become so much easier.
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Exercise is not negotionable for good health. I need to make it a daily lifetime habit. The hardest part of getting started. I'll feel so much better when i'm done. So get started!
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Remember that five minutes of exercise is better then zero minutes
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Hunger is never an emergency. It's only mildly uncomfortable. I can tolerate it. It will come and go.
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If I feel hungry after a meal, I'll feel full within 20 minutes. I don't need to eat more, and I always feel so much better when I don't overeat.
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Even though I feel like eating more, it's worth it to me to stop now. I really want all the advantages in my Advantages Deck to come true. Besides, the desire will go away once I get involvedin something else.
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Extra food wil always go to waste, either in the trash or in my body.
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Emotions are not an emergency. I don't have to ear. I can tolerate this feeling. Eating won't solve this problem. It will only makethings worse because then I have two problems: the original one, plus feeling weak, guilty, discouraged, and worried that I may have gained weight.
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"I don't want to" is just my adolescent rebellion talking. Im not going to pay attention to it.
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If Im not supposed to eat something, I will remind myself, just because I feel like eating doesn't mean I should....there is no emergency....I'll be so glad in a few minutes if I don't give in
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Successful dieters and maintainers stay successful because they don't eat whatever they want, when ever they want it. They stick to their plan.
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Every time I resist eating something I'm not supposed to have, I strengthen my resistance muscle--which will make it easier and easier and easier to resist in the future.
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Every time I eat something I'm not supposed to eat, I strengthen my giving-in muscle--which makes it more likely that I will give in the next time... And the next time....and the next time.
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If I eat this unplanned food, I'll get momentary pleasure, but then I'll definetly feel bad afterward. It's not worth it!
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Either I deprive myself of eating this food today or it's highly likely that I will deprive myself forever of all of the advantages of losing weight.
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If I want to lose excess weight forever, I need to stick to my plan --no ifs, ands, or buts.
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I can always plan to eat this food tomorrow.
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