Sabotaging Thought: I’ve worked really hard. If I don’t lose a lot of weight this week I’ll be too discouraged to keep dieting.

Response: It’s very unlikely I’ll lose a lot of weight in one week (because I’m not doing anything drastic). I need to adjust my expectations. If I wanted to become a body builder and put in a lot of hard work one week, I wouldn’t expect to see huge muscle growth immediately. This is the same thing. Weight loss will come but it likely won’t be as quickly or immediate as I’d like. As long as I stick with it, I’ll get there.