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.
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.
3. eat mindfully
I need to eat slowly and mindfully while sitting down--EVERY SINGLE TIME.
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.
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.
6. put dieting first
I have to plan my life around exercise and dieting activities, not vice versa. I deserve to put myself first.
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.
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.
9. distraction techniques
When I want to eat something I shouldn't, do these things instead:
10. if I'm hungry after a meal
Don't worry! It may take 20 minutes to feel full
11. no excuses
Just because I want to eat, doesn't mean I should.
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.
13. can't have it both ways
I can be loose with my eating
I can be thinner.
I can't be both.
14. it's not okay
It's NOT OKAY to eat this. I'm going to be very sorry if I do.
15. I'll care later
I may not care right now, but I will care a LOT when I get on the scale.
16. I'd rather be thinner
Being thinner is SO much more important to me than eating this food.
17. NO CHOICE NO CHOICE NO CHOICE
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.
I should celebrate each half-pound loss!
20. oh, well
I don't like this, but I'm going to accept it and move on.
21. advice to a friend
If my best friend were discouraged, disappointed, or dismayed, what would I tell him/her?
22. be realistic
I shouldn't expect to lose weight every single week.
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.
24. enrich my life today
I need to work toward developing a rich and rewarding life--right now.