KC: Even though this annoying weight just won’t budge---I acknowledge how frustrated I am
KC: Even though food is a constant temptation and all those food commercials are annoying me ---I acknowledge my frustration
KC: Even though I’m not very happy with myself right now—I admit it and am open to a
solution
EB: This annoying weight issue
SE: I just can’t seem to feel happy
UE: Ice cream calls to me
UN: I’m overwhelmed with all the summer parties
CH: All the pool treats
CB: All the BBQ smells
UA: I can’t seem to refuse the food
TH: The temptation
EB: I’m so annoyed and miserable
SE: Everyone else seems to be able to resist
UE: What’s wrong with me
UN: Dieting feels like a punishment
CH: I’m tired of punishing myself
CB: It’s not fair
UA: Maybe I don’t deserve to be happy
TH: It’s useless
EB: I can’t do it
SE: What if I took a controlled portion home
UE: Then there wouldn’t be seconds
UN: I could try it
CH: Nothing else works
CB: So I won’t be my magic weight by the end of August
UA: I could still lose some of it
TH: I think I need to admit how scared I am and then acknowledge what I do succeed in doing
Breathe in through the nose and out through the mouth- ahhhh
CB: Letting myself enjoy small portions---the taste, the texture, the smell, and the colors
When the limiting thoughts come back tap on the UE and say or think: “I can just bring SOME home and then I’m not denying and that will feel really good”