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1. do it anyway
Even if I don't feel like using a diet skill, I have to do it anyway. If I do only what I feel like doing, I won't be able to lose weight and keep it off.
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2. give myself credit
I deserve credit EVERY TIME I exercise. I deserve credit EVERY TIME I practice a dieting skill I deserve credit EVERY TIME I stick to my plan.
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3. eat mindfully
I need to eat slowly and mindfully while sitting down--EVERY SINGLE TIME.
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4. it's okay to disappoint people
I'm entitled to do what I have to do to lose weight, as long as I am nicely assertive.
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5. say no to extra food
Get rid of extra food. It'll be wasted in the trash can or in my body. Either way, it's wasted.
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6. put dieting first
I have to plan my life around exercise and dieting activities, not vice versa. I deserve to put myself first.
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7. exercise no matter what
If I don't feel like exercising, remember: 5 minutes is better than 0 minutes. Say NO CHOICE. The hardest part is getting started; then it gets easier.
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8. tolerate it!
- Hunger and cravings aren't emergencies. I can tolerate them. They're mild compared to ______________________________.
- I'm going to eat again in _____ hours, anyway.
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9. distraction techniques
- When I want to eat something I shouldn't, do these things instead:
- _________________________________________________
- _________________________________________________
- _________________________________________________
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10. if I'm hungry after a meal
Don't worry! It may take 20 minutes to feel full
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11. no excuses
Just because I want to eat, doesn't mean I should.
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12. resistance habit
EVERY TIME I eat something I'm not supposed to, I strengthen my giving-in habit. EVERY TIME I don't give in, I strengthen my resistance habit.
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13. can't have it both ways
- I can be loose with my eating
- OR
- I can be thinner.
- I can't be both.
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14. it's not okay
It's NOT OKAY to eat this. I'm going to be very sorry if I do.
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15. I'll care later
I may not care right now, but I will care a LOT when I get on the scale.
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16. I'd rather be thinner
Being thinner is SO much more important to me than eating this food.
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17. NO CHOICE
NO CHOICE
NO CHOICE
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18. get back on track
If I eat something I shouldn't have, I haven't blown it. It's not the end of the world. It's just a mistake. Get back on track this minute! Don't keep on eating! That makes no sense. It's a million times better to stop now than to allow myself to eat more.
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19. celebrate!
I should celebrate each half-pound loss!
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20. oh, well
I don't like this, but I'm going to accept it and move on.
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21. advice to a friend
If my best friend were discouraged, disappointed, or dismayed, what would I tell him/her?
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22. be realistic
I shouldn't expect to lose weight every single week.
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23. don't comfort myself with food
If I'm upset, don't eat to seek comfort! It won't solve the problem, and I'll just feel worse.
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24. enrich my life today
I need to work toward developing a rich and rewarding life--right now.
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