1. The only way to achieve and maintain a healthy weight is to learn diet and exercise skills and practice them every day.

    Practice makes permanent!
  2. 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
  3. When eating to be healthy seems unfair (and not fun) I remind myself that I am not alone. No one can eat whatever they want whenever they want it and get to and maintain a healthy weight.

    I have a choice. I can continue to eat whatever I want whenever I want it or I can make healthy, reasonable choice and enjoy the benefits.
  4. 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.
  5. I choose to eat every bite slowly, while sitting down so that I can fully taste and enjoy it. It's worth developing this lifetime habit so that I will be thinner and healthier.
  6. I really do deserve credit for breaking old habits. It is essential for building my confidence to acknowledge that. Once my confidence grows - everything will become so much easier.
  7. Exercise is NOT negotiable for good health. I need make it a regular part of my routine. I feel SO MUCH BETTER when I am exercising.
  8. Remember that 5 minutes of exercise is better than 0 minutes of exercise.
  9. Hunger is NOT an emergency. I CAN TOLERATE HUNGER. It will come and go.
  10. If I feel hungry after a meal, I'll feel full within 20 minutes. I don't need to eat more. I feel much better when I don't overeat.
  11. 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 List to come true. Besides, the desire will go away once I get involved in something else.
  12. Extra food will always go to waste or waist.
  13. This is just a craving. I don't have to pay attention to it. It will pass.
  14. Emotions are not an emergency. I don't have to eat. I can tolerate this feeling. Eating won't solve this problem. It will only make things worse because then I will have two problems: the original one, plus feeling mad at myself and discouraged about losing weight.
  15. Record all my food in SparkPeople everyday!
  16. It is true that I don't care at this very moment. But if I eat this unplanned food, I am going to care when I step on the scale in the morning. Giving in just reinforces the "I don't give a shit" attitude. Resisting reinforces that I manage food - food doesn't manage me.
  17. "I want what I want when I want it!" is just my rebellious adolescent talking. With loving detachment I'm going to say NO - I have a food plan and that's what I am going to eat.
Card Set
Response Cards