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A
abandonment, don’t think I have the ability, can’t take action, addicted to food, afraid to lose weight,
afternoon slump, all-or-none thinking, feel ambivalent, can’t express anger, control anxiety, too anxious,
apprehensive, ashamed, don’t ask for help, bad attitude, automatic eating, avoiding the mirror, not self aware
B
out of balance, beating myself up, beating snacking, don’t believe in myself, choosing the best diet, being
bigger to feel important, bingeing, blame others, always blow my diet, don’t like my body, buy diet books,
boredom, break my diet, broken promises, too busy to diet
C
don’t think I’m capable, eating makes me feel cared for, food makes me calm, afraid of change, can’t change,
only small changes, don’t want change, cheating, feeding the children, self critical, clothes in several sizes,
can’t wear the clothes I want, comfort food, can’t make a commitment, communication problem, compare
myself with others, I can’t compete, don’t feel competent, compulsive overeating, jump to conclusions, low
self confidence, feeling conflicted, conflicts, eat to control anger, crash diets, can’t control my weight, out of
control, poor self control, can’t resist cravings, get cravings, I’m cynical
D
can’t decide, feel defeated, self defeating behavior, too many demands on me, deny weight history, deny
weight problem, deny my feelings, depend on food, feeling deprived, deserve extra food, not enough
determination, diet a lot, diet failure, can’t find a diet I like, can’t diet on my own, choosing a diet, diet to feel
better, buy diet books, don’t put my diet first, don’t know a good diet, go on latest diet, diet doesn’t fit my
lifestyle, making diet meals, no diet partner, no diet preparation, diet setbacks, diet supplements, don’t get
diet support, finding a diet support group, restrictive diet, unrealistic diet, unsuccessful diet attempts, diet
for wedding, diet isn’t working, crash diets, totally against diets, believe diets don’t work, travel and dieting,
dieting is too uncomfortable, no discipline, discomfort from being overweight, feel disgusting, don’t drink
enough water, feeling driven, get discouraged, disappointment, self doubt, dull feelings
E
eat compulsively, don’t eat healthy, never know what to eat, eat to reduce stress, eat too much, eating out,
eating to control anger, automatic eating, binge eating, mindless eating, eating prevents sadness, eating to
feel powerful, can’t regulate my eating, eating makes me feel safe, eating secretly, embarrassed by my
eating, in emotional distress, emotional eating, don’t do emotional work, feeling empty, no energy, low self
esteem, everyone else’s needs come first, make excuses, not exercising, don’t exercise enough, exhausted
F
tried but failed, failed too many times, fall off my diet, false hunger, don’t lose weight fast enough, being fat,
feeding the children, feel out of control, feel helpless, feeling empty, feeling like a failure, deny my feelings,
feeling guilty, dull feelings, handling feelings with food, unwanted feelings, fight against myself, can’t finish
what I start, don’t put my diet first, poor fitness, I have a flaw, addicted to food, comfort food, always making
food for the family, junk food, limited food choices, love food, obsess about food, food helps me relax, keep
tempting foods, need something to look forward to, friends, overweight friends and family, friends are not
supportive, friendships, don’t like fruit, feeling too frustrated, too much frustration
G
gain weight, gain it back, losing sight of goal, unrealistic goals, lost my good looks, greedy
H
habits, bad habits, my habits work against me, hate myself, hate the way I look, worried about my health,
don’t eat healthy, too heavy, don’t ask for help, don’t get help, don’t believe in self help, feel helpless,
holiday eating, trouble being honest, lose hope, feeling hopeless, hunger, false hunger, hungry all the time,
feel hurt
I
act on impulse, self indulgent, easily influenced by others, getting impatient, being bigger to feel important,
make a bad impression, feel inferior, no insight, let other things interfere
J
jealous, jealous friends, jump to conclusions, junk food
K
the kids, the kitchen, stay with the known
L
lapses, trouble learning, lies, lifestyle changes, diet doesn’t fit my lifestyle, limited possibilities, lonely, hate
the way I look, don’t look in the mirror, lose hope, can’t lose weight, don’t lose weight fast enough, want to
lose all my weight at once, losing sight of goal, lost my good looks, lost and gained it back, love food, lying
M
want a magic solution, can’t maintain weight loss, making diet meals, skip meals, medical and physical
problems, bad memories, don’t use my mind, mindless eating, avoid the mirror, make too many mistakes,
misunderstood, mood changes, bad moods, losing motivation, no motivation, don’t ever put myself first,
hate myself, unhappy with myself
N
everyone else’s needs first, negative beliefs, negative self-talk, negative thinking, too negative, can’t help
nibbling, no progress, saying no, numb
O
obsess about food, too many obstacles, can’t change old patterns, optimism is hard, out of control,
overeating, overweight, overweight family and friends, staying overweight, feel overwhelmed
P
no diet partner, lose it at the party, past failures, can’t change old patterns, people who are not on a diet,
people who are not trying to lose weight, having to be perfect, can’t persist, resist personal change, too
much pessimism, pigging out, physical and medical problems, feeling bad physically, no good at planning,
plateau, want to please can’t be positive, no positive reinforcement, limited possibilities, eating a lot to feel
powerful, I’m not prepared, no diet preparation, priorities, private person, not a big problem, procrastinating,
procrastinator, no progress, broken promises, punishing myself
Q
I don’t question, quit, quitting
R
react strongly, not ready to diet, not ready to lose weight, rebel against diet rules, can’t regulate my eating,
no positive reinforcement, relationship problem, can’t relax, food helps me relax, resist change, resistance,
not resourceful, little self respect, not enough rest, restaurant eating, don’t reward myself enough, reward
myself with food, high risk situations, can’t take risks, don’t like rules, rebel against diet rules, can’t run
anymore, rushing
S
feel sad, don’t feel safe, eating makes me feel safe, the scale, don’t like schedules, keep secrets, eat secretly,
don’t feel secure, no security, not self aware, low self confidence, poor self control, self critical, self
defeating behavior, self doubt, low self esteem, don’t believe in self help, self indulgent, don’t self reflect,
little self respect, negative self talk diet setbacks, sexual feelings, sexually vulnerable, get sick, high risk
situations, no skill, not being skinny, skip meals, slips, only small changes, bedtime snack, social
discomfort, social pressure, socializing, no solution, want a magic solution, don’t speak up, can’t risk my
stability, can’t finish what I start, starting my diet, get starving, staying overweight, staying on my diet,
sticking to it, don’t have good strategies, stress, eat to reduce stress, it’s a struggle, don’t have success, diet
supplements, finding diet support groups, friends are not supportive, can’t resist sweets, can’t give up
sugar, not enough support
T
no one to talk to, can’t resist temptation, too tempted, keep tempting foods, tempting situations, can’t
visualize myself as thin, don’t want to starve myself to be thin, can’t think of myself as thin, don’t think
before I act, all-or-none thinking, negative thinking, wishful thinking, don’t have time, get tired, unwanted
thoughts, travel and dieting, tried but failed
U
dieting is too uncomfortable, feel uncomfortable, underestimating food intake, don’t understand, unhappy
with myself, I’m unimportant, I’m unrealistic, unrealistic diet, unrealistic goals, unstable, unsuccessful
dieting, unsuccessful weight loss, unwanted thoughts and feelings, upset
V
vacations, don’t like veggies, can’t visualize myself as thin, can’t fill the void
W
don’t drink enough water, I’m weak, I have a weakness, diet for wedding, lose it at the wedding, blow my diet
on weekends, can’t control my weight, weight gain, can’t keep the weight off, can’t lose weight, deny weight
history, want to lose weight at once, can’t maintain weight loss, weight management, don’t know a good
weight loss plan, weight problem, weight loss failure, unsuccessful weight loss, lose willpower, low on
willpower, wishful thinking, don’t do emotional work, eating makes me not worry, worried about my health,
wreck my diet
Y
yoyo dieting
Z
Zee what I mean?
abandonment, don’t think I have the ability, can’t take action, addicted to food, afraid to lose weight,
afternoon slump, all-or-none thinking, feel ambivalent, can’t express anger, control anxiety, too anxious,
apprehensive, ashamed, don’t ask for help, bad attitude, automatic eating, avoiding the mirror, not self aware
B
out of balance, beating myself up, beating snacking, don’t believe in myself, choosing the best diet, being
bigger to feel important, bingeing, blame others, always blow my diet, don’t like my body, buy diet books,
boredom, break my diet, broken promises, too busy to diet
C
don’t think I’m capable, eating makes me feel cared for, food makes me calm, afraid of change, can’t change,
only small changes, don’t want change, cheating, feeding the children, self critical, clothes in several sizes,
can’t wear the clothes I want, comfort food, can’t make a commitment, communication problem, compare
myself with others, I can’t compete, don’t feel competent, compulsive overeating, jump to conclusions, low
self confidence, feeling conflicted, conflicts, eat to control anger, crash diets, can’t control my weight, out of
control, poor self control, can’t resist cravings, get cravings, I’m cynical
D
can’t decide, feel defeated, self defeating behavior, too many demands on me, deny weight history, deny
weight problem, deny my feelings, depend on food, feeling deprived, deserve extra food, not enough
determination, diet a lot, diet failure, can’t find a diet I like, can’t diet on my own, choosing a diet, diet to feel
better, buy diet books, don’t put my diet first, don’t know a good diet, go on latest diet, diet doesn’t fit my
lifestyle, making diet meals, no diet partner, no diet preparation, diet setbacks, diet supplements, don’t get
diet support, finding a diet support group, restrictive diet, unrealistic diet, unsuccessful diet attempts, diet
for wedding, diet isn’t working, crash diets, totally against diets, believe diets don’t work, travel and dieting,
dieting is too uncomfortable, no discipline, discomfort from being overweight, feel disgusting, don’t drink
enough water, feeling driven, get discouraged, disappointment, self doubt, dull feelings
E
eat compulsively, don’t eat healthy, never know what to eat, eat to reduce stress, eat too much, eating out,
eating to control anger, automatic eating, binge eating, mindless eating, eating prevents sadness, eating to
feel powerful, can’t regulate my eating, eating makes me feel safe, eating secretly, embarrassed by my
eating, in emotional distress, emotional eating, don’t do emotional work, feeling empty, no energy, low self
esteem, everyone else’s needs come first, make excuses, not exercising, don’t exercise enough, exhausted
F
tried but failed, failed too many times, fall off my diet, false hunger, don’t lose weight fast enough, being fat,
feeding the children, feel out of control, feel helpless, feeling empty, feeling like a failure, deny my feelings,
feeling guilty, dull feelings, handling feelings with food, unwanted feelings, fight against myself, can’t finish
what I start, don’t put my diet first, poor fitness, I have a flaw, addicted to food, comfort food, always making
food for the family, junk food, limited food choices, love food, obsess about food, food helps me relax, keep
tempting foods, need something to look forward to, friends, overweight friends and family, friends are not
supportive, friendships, don’t like fruit, feeling too frustrated, too much frustration
G
gain weight, gain it back, losing sight of goal, unrealistic goals, lost my good looks, greedy
H
habits, bad habits, my habits work against me, hate myself, hate the way I look, worried about my health,
don’t eat healthy, too heavy, don’t ask for help, don’t get help, don’t believe in self help, feel helpless,
holiday eating, trouble being honest, lose hope, feeling hopeless, hunger, false hunger, hungry all the time,
feel hurt
I
act on impulse, self indulgent, easily influenced by others, getting impatient, being bigger to feel important,
make a bad impression, feel inferior, no insight, let other things interfere
J
jealous, jealous friends, jump to conclusions, junk food
K
the kids, the kitchen, stay with the known
L
lapses, trouble learning, lies, lifestyle changes, diet doesn’t fit my lifestyle, limited possibilities, lonely, hate
the way I look, don’t look in the mirror, lose hope, can’t lose weight, don’t lose weight fast enough, want to
lose all my weight at once, losing sight of goal, lost my good looks, lost and gained it back, love food, lying
M
want a magic solution, can’t maintain weight loss, making diet meals, skip meals, medical and physical
problems, bad memories, don’t use my mind, mindless eating, avoid the mirror, make too many mistakes,
misunderstood, mood changes, bad moods, losing motivation, no motivation, don’t ever put myself first,
hate myself, unhappy with myself
N
everyone else’s needs first, negative beliefs, negative self-talk, negative thinking, too negative, can’t help
nibbling, no progress, saying no, numb
O
obsess about food, too many obstacles, can’t change old patterns, optimism is hard, out of control,
overeating, overweight, overweight family and friends, staying overweight, feel overwhelmed
P
no diet partner, lose it at the party, past failures, can’t change old patterns, people who are not on a diet,
people who are not trying to lose weight, having to be perfect, can’t persist, resist personal change, too
much pessimism, pigging out, physical and medical problems, feeling bad physically, no good at planning,
plateau, want to please can’t be positive, no positive reinforcement, limited possibilities, eating a lot to feel
powerful, I’m not prepared, no diet preparation, priorities, private person, not a big problem, procrastinating,
procrastinator, no progress, broken promises, punishing myself
Q
I don’t question, quit, quitting
R
react strongly, not ready to diet, not ready to lose weight, rebel against diet rules, can’t regulate my eating,
no positive reinforcement, relationship problem, can’t relax, food helps me relax, resist change, resistance,
not resourceful, little self respect, not enough rest, restaurant eating, don’t reward myself enough, reward
myself with food, high risk situations, can’t take risks, don’t like rules, rebel against diet rules, can’t run
anymore, rushing
S
feel sad, don’t feel safe, eating makes me feel safe, the scale, don’t like schedules, keep secrets, eat secretly,
don’t feel secure, no security, not self aware, low self confidence, poor self control, self critical, self
defeating behavior, self doubt, low self esteem, don’t believe in self help, self indulgent, don’t self reflect,
little self respect, negative self talk diet setbacks, sexual feelings, sexually vulnerable, get sick, high risk
situations, no skill, not being skinny, skip meals, slips, only small changes, bedtime snack, social
discomfort, social pressure, socializing, no solution, want a magic solution, don’t speak up, can’t risk my
stability, can’t finish what I start, starting my diet, get starving, staying overweight, staying on my diet,
sticking to it, don’t have good strategies, stress, eat to reduce stress, it’s a struggle, don’t have success, diet
supplements, finding diet support groups, friends are not supportive, can’t resist sweets, can’t give up
sugar, not enough support
T
no one to talk to, can’t resist temptation, too tempted, keep tempting foods, tempting situations, can’t
visualize myself as thin, don’t want to starve myself to be thin, can’t think of myself as thin, don’t think
before I act, all-or-none thinking, negative thinking, wishful thinking, don’t have time, get tired, unwanted
thoughts, travel and dieting, tried but failed
U
dieting is too uncomfortable, feel uncomfortable, underestimating food intake, don’t understand, unhappy
with myself, I’m unimportant, I’m unrealistic, unrealistic diet, unrealistic goals, unstable, unsuccessful
dieting, unsuccessful weight loss, unwanted thoughts and feelings, upset
V
vacations, don’t like veggies, can’t visualize myself as thin, can’t fill the void
W
don’t drink enough water, I’m weak, I have a weakness, diet for wedding, lose it at the wedding, blow my diet
on weekends, can’t control my weight, weight gain, can’t keep the weight off, can’t lose weight, deny weight
history, want to lose weight at once, can’t maintain weight loss, weight management, don’t know a good
weight loss plan, weight problem, weight loss failure, unsuccessful weight loss, lose willpower, low on
willpower, wishful thinking, don’t do emotional work, eating makes me not worry, worried about my health,
wreck my diet
Y
yoyo dieting
Z
Zee what I mean?
| Do you know your dieting ABC's? Always go right back on when you fall off Be mindful of your eating triggers Consider every cheat a learning tool Design a specific plan for getting through the rough spots Enlist the support of those close to you Focus on feelings along with food Guide your diet process along a path of small goals Hang on even when you are not perfect Imagine reaching your goal and how you will feel Justify a cheat by carefully examining the situation where it happened Keep your goals fresh by re-thinking them daily Lose weight, don't lose your mind Make up your mind, and your body will follow Navigate your way through holidays by easing up on diet rules Organize the steps of your diet plan, but stay flexible Prepare for the weight loss journey before you take the first step Question your negative, limiting beliefs about yourself Remember other areas in your life where you successfully reached a goal Stop and think before you automatically succumb to old habits Try again whenever you have a slip Understand that defenses will be there when you try to lose weight Voice your feelings instead of stuffing them down with food Work hard at resolving the non-food issues X-out people and places that are conducive to overeating Yes your way to your weight loss goal with lots of mini-successes Zero in on all your personal strengths © Maria's Last Diet. Maria’s Last Diet is an online weight loss support website for women. At Maria’s Last Diet, you’ll find the tools to fix the thoughts, feelings, and automatic habits that fight against you when you diet. Because it’s never just about the food. Visit www. mariaslastdiet.com for more diet tips and weight loss motivation. |