I liked the first one a lot. Changing my mental messages has been really important in making changes. They missed a few for me. They had the deserve thing linked with exercise, but for me it is more linked with overall rewards. “You have been so good this week – you have done X (cleaned the house, finished that task, etc.) so you really deserve to treat yourself to Y. The reward thing is really hard to break since it is so ingrained from childhood. What I really deserve is to feel good and be healthy, and that won’t happen if I reward myself in the short term with food.
Another trap I fall into is the “everyone else is having a piece of cake and I either 1) don’t want to feel left out, or 2)I should be able to eat the same thing as everyone else! This one is harder for me because of the social aspect. Mainly I need to realize that people are different and just because someone else can eat cake every day and not gain weight doesn’t mean that it is healthy and also that just because I don’t think it is fair that it isn’t reality.
On the diets, I agree that for anyone with more than 20 pounds to lose some quick fix isn’t going to do it. It really does need to be a lifestyle change. That said, different diets can provide insight into ways for a person to craft something that will work for them, but ultimately it has to be workable for the individual. There are so many factors in this – lifestyle, time schedules, budget, family, etc.
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