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Why is losing weight so hard? – Day 71

There’s no way to avoid it—losing weight takes a lot of effort. You have to plan meals, track what you eat, and avoid food temptations.

For most people, it’s extremely hard to stick with goals of healthier eating and exercising. [Read more…]

Are you good or bad? – Day 70

“I started the day being so GOOD, but then someone brought a birthday cake to the office and I was really BAD.”

Have you ever described your eating behavior this way? [Read more…]

Can you “cheat” on food? – Day 69

I CHEATED big-time on my diet today.

Sound familiar?

You’ve probably used several variations of this line, and in fact, chances are that at some point, you’ve said the word “cheat” when discussing your weight-loss efforts. [Read more…]

Change “blew it” to “pause” – Day 68

Here’s another way to eliminate saying, “I blew it.”

Anytime you slip up and eat something that’s not on your diet plan, skip beating yourself up with harsh, punishing words.

Instead, label the incident as a PAUSE in your diet plan. This allows you to take a break in your efforts, then rest and regroup. [Read more…]

Diet downfall, saying “I blew it” – Day 67

“I’ve already blown it, so I might as well go ahead and eat the rest.”

Sound familiar?

But each time you say “I blew it,” you reinforce your sense of failure and disappointment with not staying on your plan. [Read more…]

Run from temptation – Day 66

That first bite!

It’s what sets you up for wanting more. [Read more…]

Yes, I mean NO! – Day 65

Each time you encounter a food cue or temptation, you eventually decide whether to eat or not eat.

But in most cases, you have only a split second to make this decision. The faster you say “No!” and turn away from the food, the more likely you’ll be able to avoid giving in. [Read more…]

Instant tools for triggers – Day 64

Once you start eating foods such as nuts or candy, their taste or texture can feel almost addicting. [Read more…]

Add space between you and food – Day 63

In your efforts to manage your food triggers, one of the best techniques is to create buffers that will protect you from slipping into eating.

Whenever possible, put some distance between you and your high-risk, problem foods. [Read more…]

I don’t know why I ate that! – Day 62

I was tired, lonely, upset, etc.

You probably don’t have much trouble identifying eating triggers related to food itself. But as you know, lots of non-food triggers can also pull you toward eating. [Read more…]