Response Cards Flashcards
Sabotaging Thought: I don’t want to plan my food. I don’t need to. I can plan in my head. I don’t have time.
If I don’t learn the important skill of food planning now, I will be at an extremely high risk of not reaching my goal to lose weight for good. What is more important to me? Not planning my food, or getting to keep off weight for the rest of my life?
Sabotaging Thought: This is too much work. I don’t feel like learning all of these skills. I don’t feel like following my eating plan.
I’m choosing to say NO CHOICE. If I want to lose weight, I have to do what I NEED to do, not what I FEEL like doing.
Sabotaging Thought: Dieting should be easy and short term.
The only way to lose weight permanently is to learn dieting skills and practice them every day. Then dieting will get easier and easier.
Sabotaging Thought: This isn’t fair! Why do I have do to this when other women don’t?
When dieting seems unfair, I need to remind myself that I’m not alone. This is how all successful dieters and maintainers eat. I have a choice. I can let a sense of unfairness overwhelm me, cheat on my diet and gain weight. Or I can accept that this is what I have to do if I want all the benefits of permanent weight loss!
Sabotaging Thought: I don’t feel like doing this.
If I want to lose weight permanently, I will have to learn to do things I don’t necessarily feel like doing at the moment. But the payoff is SO GREAT!
Sabotaging Thought: I don’t want to get on the scale. I can’t believe I weight his much.
My weight isn’t who I am. It isn’t a measure of my worth. It’s just a number that tells me important information.
Sabotaging Thought: I don’t have to sit down to eat, or eat slowly.
I have to eat every bite slowly, while sitting down, so I can fully enjoy it. It’s worth developing this lifetime habit so I can have a lifetime of being thinner.
Sabotaging Thought: I don’t need to give myself credit for small accomplishments.
I really do deserve credit for breaking old habits, and it is essential for building my confidence. Once my confidence grows, everything will become so much easier.
Sabotaging Thought: I don’t want to exercise. I’m too tired. I don’t have time. I’ll do it later.
Exercise is not negotiable for good health. I need to make it a daily lifetime habit. The hardest part is getting started. I’ll feel so much better when I’m done. SO GET STARTED! NO CHOICE!
Sabotaging Thought: If I can’t exercise for an hour, it’s not worth doing anything at all.
Five minutes of exercise is better than nothing. Get moving!
Sabotaging Thought: I’m hungry! Hunger is bad. I have to eat something now!
Hunger is never an emergency. It’s only mildly uncomfortable. I can tolerate it. It will come and go.
Sabotaging Thought: I’m still hungry! I want a second helping.
If I feel hungry after a meal, I’ll feel full within 20 minutes. I don’t need to eat more, and I always feel so much better when I don’t overeat.
Sabotaging Thought: I want to keep eating!
Even though I feel like eating more, it’s worth it to me to stop now. I really want all of the advantages in my Advantages Deck to come true. Besides, the desire will go away once I get involved in something else.
Sabotaging Thought: I can’t waste good food!
Extra food will always go to waste, either in the trash or on my body. I won’t treat my body like a trash can!
Sabotaging Thought: I have a craving.
This is just a craving. I don’t have to pay attention to it. It will pass. I absolutely WILL NOT give in to this craving.
