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24 Cards in this Set

  • Front
  • Back
Idon’twantto exercise. It’s toocold/early/hard.I’ll do ittomorrow
•Rememberthat maintenance is really about maintenance of good, healthy habits.

•Exerciseis acrucial part of that.


•Ialwaysfeel better after I exercise. I can always decide to only do half an hour, but I’ll makethat decision onceI’m outthere.


•I’ve workedtoo hard to let myself slip up

It’ssounfair that Ican’teatwhat all my skinny friends can eat.
•Mythin friendsare runners and do watch what they eat.

•They’vebudgetedthis eating, since that is what thin people naturally do.


•Ican’t assumethat thin people get to eat whatever they want.


•Iamlucky in lots ofways:in myfamily, my financial situation, my work, my health.

Whydo I have to eat like this for the rest of my life?
•Onelittle bit is never one little bit for me. That’s how you became 190 pounds.

•I wouldrather not cheatand stay at healthyweight than indulge and be back at 190 where I was miserable.


•I’m actuallylucky that I have a body thatwon’tletme get away with eating unhealthfully, because it will keep me on track.

Ireally want that. It will taste so good!
•Itactually won’t taste as good as you think as you always feel guilty afterwards.

•Unhealthyfood never tastes as good as I think it will, or if it does, the good tastenever lasts as long as I hope it will.


•Thetaste is fleeting, but my health is forever, and worth it.

Idon’twantto exercise. It’s toocold/early/hard.I’ll do ittomorrow
•Rememberthat maintenance is really about maintenance of good, healthy habits.

•Exerciseis acrucial part of that.


•Ialwaysfeel better after I exercise.


•I can always decide to only do half an hour, but I’ll makethat decision onceI’m outthere.


•I’ve workedtoo hard to slip back now.

I’mso hungry! I’m going to go into a food crisis and faint!
•Itis not an emergency.

•I’vebeen hungry many times and the world has not ended.


•I’vebeen a lot hungrier than this and gotten through it.


•Thisis actually my body telling me that I need fuel, but I’m not on empty yet. Ican make it to my next meal.

I’mgaining weight. I’ve screwed up. I might as well quit now, what’s the point?
•Isthat really true? If I had a friend inmy position who said that to me, would I believe her? Or would I point out allthat she has accomplished and remind her that a little blip is not going toruin anything at all?

•I’dtell her to get back on track right away and not to beat herself up over it:she made a choice, she can get back on the program.

Exercise is not negotiable
Exercise is not negotiable for good health. I need to make it be a daily lifetime habit. The hardest part is getting started. I'll feel so much better when I'm done. So get started!
GIVE MYSELF CREDIT
I really do deserve credit for breaking old habits & it is essential for building my confidence. Once my confidence grows, everything will become so much easier.
Hungry? Wait 20 min.
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.
stop eating when you are full
Even though I feel like eating more, it's worth it to me to stop now. I really want all the advantages in my Advantages Deck to come true. Besides, the desire will go away once I get involved in something else.
Cravings will pass
This is just a craving. I don't have to pay attention to it. It will pass.
Emotions are not an emergency or a reason to eat.
Emotions are not an emergency. I don't have to eat. I can tolerate this feeling.
Unplanned food temptations
If I'm not supposed to eat something (unplanned), I will remind myself that just because I feel like eating doesn't mean that I should. There's no emergency...I'll be so glad in a few minutes if I don't give in.
Anti-Craving techniques
Drink H2OBreathing Techniques

Read Advantages cards


Ask :How important is this advantage to me? How important is eating this food to me? Which would I rather have: this advantage or this food?

Under Stress Response Card
It's true I'm under a lot of stress right now. But sticking to my plan isn't hard every hour of every day. And, in fact, there are times when sticking to my plan has made life easier because I didn't have to think about or struggle over food. Don't stop now because I will definitely gain weight, feel bad about myself, and feel even more stressed.
Another under stress Response card
Stress is a normal part of life. It comes & goes. If I go back to coping with stress by eating, I will feel even worse. My stress will eventually diminish. When it does, do I want to be heavier?
Differentiate between Hunger, Desire, & Cravings
Whenever you know your stomach is full but you still want to eat, start labeling this state as a desire or a craving.
Emotions are not an emergency or a reason to eat.
Emotions are not an emergency. I don't have to eat. I can tolerate this feeling. Truly treating myself involves things that feeds my soul, not my stomach.
Coping with strong emotions
People who have never had a weight problem don’t eat when they are upset. Instead they usually they try to solve the problem, answer back their negative thinking, take deep breaths, go for a walk, call a friend, or get back to a task.
Curb strong emotions
Distracting activities that I can immediately start doing when they feel aroused emotionally, which will help them calm down without turning to food.

- play computer game


- go for a walk


- read something interesting


- call a friend

I deserve a treat
If am truly deserving of something, food is not the answer as it will only make me feel guilty, fat and bloated. Truly treating myself involves things that feeds my soul, not my stomach.
Take credit when credit is due
Good for me for resisting this CRAVING or doing this WORKOUT. I deserve so much credit for this! This will help me reach my weight loss goals which are so important to me.
Resist cravings now, to help you later
The more you refuse to give in to cravings, the easier it will get! The more and more times you prove to yourself that you can stand firm in the face of cravings (even sugar cravings) the easier it becomes to do so.