Day one: Resist food pushers
Do you worry about hurting people's feelings when you turn down an offer of food? If you were a vegetarian would you eat meat just to spare someone's feelings? Or if you were on a diet for medical reasons (Which some of you are)? When someone offers you something unplanned to eat, politely say no thank you. If they insist, explain you are on a diet. No feelings will be hurt.
Day two: Stay in Control when eating out.
Choose a suitable place to eat (Make sure there are foods available in line with your plan.)
Go with a friend who will support your diet
Plan in advance how much you are going to eat.
Anticipate sabotaging thoughts
When your food arrives, portion off the food you will eat. Don't be afraid to ask for a doggie bag up front (people did this all the time to me at Olive garden and I never minded.)
Assess your success when you leave the restaurant.
Day three: Prepare for travel
Vacations tend to include different eating habits. That's ok! Some possible strategies:
Allow yourself a few extra hundred calories every day
follow your plan as usual but add minor splurges on a few occasions
Follow your diet every day but the last day of your trip.
If your eating rules are too strict, you might get fed up and abandon the diet altogether.
Day Four: Eliminate Emotional Eating
Just about everyone fighting with weight issues eats for emotional reasons from time to time. People without a weight problem don't think of eating to feel better. Use mindset techniques to to combat emotional eating.
Labele how you feel. I am feeling upset, not hungry.
Stand firm. Tell yourself you are absolutely not going to eat because you are stressed.
Don't give yourself a choice. You already made the decision, you don't have to make it again.
Imagine the aftermath of giving in. Is it worth it in the long run?
Distract yourself.
Relax.If you need some techniques, I took a stress management course and would be glad to help you through some relaxation techniques. Or just take a deep breath and calm down. Whatever works for you.
Day Five:Solve Problems
What kind of thinking error could I be making?
What evidence is there that this thought might or might not be completely true?
Is there an alternative explanation or another way of viewing this?
What is the most realistic outcome of this situation?
What is the effect of my believing this negative thought and what could be the effect of changing my thinking?
What would I tell my friend if they were having this negative thought?
What should I do now?
Day Six: Believe it
Do you think you are the kind of person who just doesn't lose weight? Stop doubting and believe!
Day Seven: Reduce Stress
Everyone experiences stress everyday (mom?).
Solve the problem. If you are stressed because you have too many demands or responsibilities, make a priority chart and list all your activities and how high of a priority they are. Thishelps you organize and put things in perspective. Respond to negative thoughts that interfere with problem solving. Ask a more impartial third person to help if needed.
Relax. Chronic stress makes your body tense and makes you more prone to accident and illness. Be happy and healthy by letting go of the stress.
Change your mindset. Many people are chronically stressed because they allow unreasonable rules to guide their behavior. Do any of these sound familiar?
I should always do my best
I should always prevent problems from happening
I shouldn't rely on others
I shouldn't let people down
I shouldn't make others unhappy
Identify the rules you have for yourself. Relax these self-imposed rules and relax your rules for others.
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