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Day 74 - Watch for Rainbows
Wednesday, October 14, 2015      2 comments

Instead of letting you struggles pull you down, start training yourself to notice all the good things around you. Label these tiny bright spots as rainbows - gifts that slip in quietly, giving you an emotional boost right in the middle of an oth... Read more
Day 73 - All-or-Nothing
Monday, October 12, 2015      6 comments

People who are perfectionists tend to be all-or-nothing thinkers who follow the them, do it right or don't do it at all. To decrease your struggles with perfectionism, be willing to put one foot into the grey and set a goal of striving for excel... Read more
Day 72 - Sneak Eating
Monday, October 12, 2015      5 comments

To overcome patterns of sneak eating, consider making a policy that you'll always eat sweets of favorite foods in the presence of at least one other person. Let others know you plan to never eat certain foods in private, then ask for their suppo... Read more
Day 71 - It's Too Hard
Sunday, October 11, 2015      4 comments

Instead of caving in on your diet because it feels too hard, buck up and tell yourself, "Of course it's hard. But I've done a lot of difficult things in my life, and this isn't any different. I know that I can do hard things." Some of the h... Read more
Day 70 - No Good or Bad
Friday, October 09, 2015      3 comments

When eating, it's impossible to be good or bad. So from now on, stop using those words to describe yourself based on your food intake. By talking about each of your actions as a choice, you can eliminate the punishing self-messages that say you ... Read more
Day 69 - No Cheating Allowed
Thursday, October 08, 2015      2 comments

Stop using the word Cheat when you refer to your eating plan. Instead, use the words choose or choice to describe your behavior. Over time, all of your choices affect your outcomes such as whether or not you lose weight. I plan the food tha... Read more
Day 68 - I had a "Pause"
Wednesday, October 07, 2015      5 comments

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 reg... Read more
Day 67 - Never say "I Blew It"
Tuesday, October 06, 2015      6 comments

Starting now, reslove that you'll never say "I blew it" again in regard to your eating or your weight-loss efforts. Instead of treating a slip-up as a crisis, learn to view it as a minor event. Also, see if you can figure out what contributed to... Read more
Day 66 - Don't Even Start
Tuesday, October 06, 2015      5 comments

Whenever you're about to reach for one of these foods, immediately stop yourself with a firm, stimulus-narrowing message that says, "Don't even start!" Repeat this phrase again and again until you feel totally in control around the food. Lo... Read more
Day 65 - Stimulus Narrowing
Sunday, October 04, 2015      2 comments

Each time you encounter a food cue or temptation, you eventually decide whether to eat or not eat. When you're tempted by a certain food, tell yourself, "No, I won't eat it!" Then immediately get away from the situation and don't allow your thou... Read more
Day 64 - Instant Tools for Triggers
Saturday, October 03, 2015      4 comments

When a taste trigger hooks you into continuous eating, you can usually stop it instantly by the simple act of brushing your teeth. Also learn to recognize times when you feel weak and you're about to lose the battle against a food trigger. ... Read more
Day 63 - Buffers
Saturday, October 03, 2015      4 comments

Whenever possible, put some distance or 'buffers' between you and your high-risk, problem foods. Instead of trying so hard to improve your willpower, simply don't allow yourself to be tempted in the first place. I have basically eliminated ... Read more
Day 62 - Non-food Triggers
Friday, October 02, 2015      5 comments

Because these aren't always very obvious, watch carefully for the non-food signals that cause you to want to eat. As you go through your day, pay attention to the subtle cues that prompt your food thought or send you hunting for a snack. No... Read more
Day 61 - Food Triggers
Wednesday, September 30, 2015      1 comments

Food cues or triggers include all those little signals and thoughts that prompt you to eat during times when you weren't planning on it. Instead of slapping your head right after you give in to a food trigger, learn how to recognize these cues b... Read more
Day 60 - Create a Stop Sign
Tuesday, September 29, 2015      4 comments

From your head hunger and heart hunger lists of things to do instead of eating, select a few that are your favorites. Use these as your stop sign, sort of an emergency count-down plan for emotional hunger. Plan that each stop sign will include t... Read more

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