Author: mhayes
July 4, 2019/mhayes
Think Thin Thursday Tip: Happy 4th of July! If you think, “It’s the Fourth of July, I should be able to eat whatever I want,” remind yourself, “I can eat whatever I want – if I’m okay with getting off track, reinforcing bad habits, jeopardizing weight loss, possibly feeling uncomfortably full, etc. Remember that the things that ultimately make me feel good on a normal day (eating reasonable portions and staying in control) are the same things that will make me feel good on a holiday.”
July 3, 2019/mhayes
Wednesday Sabotage: It’s okay to eat this because I’m having a bad day.
Response: It’s not okay to eat extra, because although my mind knows I’m having a bad day, my body doesn’t. Besides, if I overeat, I’ll feel badly and guilty, which will make me even more unhappy. If I stay on track with my eating, it’s highly likely my day will start to feel better, not worse.
July 2, 2019/mhayes
Tuesday Reality Check: If you make a dieting mistake, it’s important to label it as such. It’s a mistake, not a catastrophe. The worse you make it seem in your head, the harder it will be to recover from. If you recognize that it’s just a small mistake and everyone makes mistakes, it won’t be such a hard leap to get right back on track.
July 1, 2019/mhayes
Monday Motivation: Let’s check in – we’re halfway through the year. How are your weight loss/weight maintenance/healthy eating goals going? Whether you’ve achieved what you want to, are on the road to achieving it, or have veered off onto another road entirely, there’s still an entire HALF YEAR to get to where you want to be! By January 1 you could be a healthier, happier version of yourself and it starts TODAY. Right this moment!
June 28, 2019/mhayes
Friday Weekend Warm-Up: We’ve said it before and we’ll say it again: If you want to lose or maintain your weight loss, you can’t use weekends as an excuse to overeat because you will continually undo all your hard work from the workweek. Make a commitment to staying on track this weekend!
June 27, 2019/mhayes
Think Thin Thursday Tip: Remember that taking care of yourself is a necessity, not a luxury. If you think, “I can’t take 10 minutes to sit down and de-stress in a healthy way,” remind yourself, “Yes I can! There is no better use of 10 minutes than taking care of myself.”
June 26, 2019/mhayes
Wednesday Sabotage: Getting off track from time to time is okay because at least I get to eat my favorite foods.
Response: There’s no food I can eat when I’m off track that I can’t also eat when I’m on track. As long as I keep thinking that there are foods I can’t eat when I’m on track, I’ll constantly be tempted to get off track. And remember, when I eat on track, I enjoy what I’m eating more because I don’t feel guilty about it. Guilt tastes bad!
June 25, 2019/mhayes
Tuesday Reality Check: Remember, it’s a combination of all the “little” things – like not eating a cookie from the cafeteria, making it a priority to eat sitting down, walking by the candy dish and not dipping in – that will make you lose weight. It’s all the daily things that lead up to BIG weight loss!
June 24, 2019/mhayes
Monday Motivation: If you’ve gotten off track with your eating, don’t expect yourself to immediately be able to put everything back into place. You need to build back up your resistance muscle first! Think about what feels doable this week. Recommit to it, do it (and give yourself so much credit for doing so!), and then add one or more things next week.
June 21, 2019/mhayes
My client, Scott, has had a really hard two weeks. He’s been dealing with a lot of stress at work and his eating has definitely suffered. He’s struggled to track his calories (something he was fairly easily getting himself to do before) and was feeling too worn out to get himself to prepare healthy dinners at night, and consequently fell back into old habits of ordering takeout.