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If you have the day off work today, enjoy it! But don’t make the mistake of thinking that enjoying the day means you have to get off track.

If you’re going to a barbeque or a party this long weekend, consider adopting this guideline: Only eat it if it’s on your plate. Grabbing handfuls here and there from big bowls makes it extremely difficult to keep track of how much you’re eating.

If you feel like you’ve had a hard week, remember that likely not every minute of every hour of every day was hard. Keep a realistic perspective!

It’s okay to eat this without counting it because I don’t know how many calories are in it.
Response: Even if I don’t know the calories, it still HAS calories, so of course it counts.

You’re an adult. It’s your responsibility to make decisions that are in line with goals that are important to you, not that make others feel good about what they’re eating or drinking.

Dieters often think, “I wish I could eat whatever I want and as much as I want.” However, when they eat in this unrestricted way, they ultimately feel bad and out of control (and worry about gaining weight).

This weekend, if you think, “It’s not fair that I can’t eat like everyone else,” remind yourself, “Thank goodness I’m not eating like everyone else! Most people gain weight every year and my goal is the opposite.”

Just because you feel a sensation in your body, it doesn’t mean you’re hungry! It could be stress, boredom, tiredness, thirst, a craving, or something else.

I’ve never been able to keep weight off before so why should I even try? Response: If I never try, there is a zero percent chance I will reach my goals. I’ve tried so many times in the past because it’s so important to me! Don’t give up on an important goal.

The next time you know you have a really stressful situation coming up, ask yourself: how will I get through this without eating? Make a plan in advance for the ways you will deal with stress and anxiety, so you don’t end up turning to food.