Day Nine

Appreciate Good Support...

Do you fell uncomforatable when you get noticed? If so, you may need to practice the art of accepting complicments and praise more graciously. It's easy to discount people's comments becuase of your own frustrations or opinions. But when you react to them in a negative way, it makes people think their support doesn't mean anything to you.

When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. For example, "You can't imaine how much it means to hear you say that. Thank you!"

On the flip side, avoid hooking people with awkward questions that they can't answer honestly. Here are some examples:

• Does this make me look fat?
• Can you tell if I've lost any weight?
• Does my fat stomach bother you?

People hate these questions! They know you'll probably get upset with their answers or you'll even accuse them of not telling the truth. If you feel inscure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.

1. Ask a friend or family member to compliment you on anything from your weight loss to your hair or your clothes.

2. Come up with a response that affirms the person who gave you the compliment. For example, "You really made my day by telling me that! Thank you so much!"

3. Record your favorite responses in your notebook.

Day Eight

Help me, please....

Do you ever wish you could get more support from people around you? If only the "helpers" in your life knew exactly what you wanted them to say! Unfortunately, they don't. In fact, sometimes they just make things worse.

Decide what you want. To get support you have to train them. Decide what type of support you truly need. Do you want words of encouragement? Silence? Help with meal choices? Instead of being hurt or angry, let them know how they can help you. Clarify exactly what you need and be specific in your requests.

1. In your journal, write a list of things that people are always welcome to say or do in regard to your weight-loss efforts.

2. Create another list of things you don't ever want people to say or do.

3. Read both lists to people, including your close co-workers, family, spouse, children, or friends.

Day Seven

I can do it!

To increase your success with this program, skyrocket your self-talk and create a strong belief that you can do this! Become your own cheerleader!

Think about why you are so convinced you can be successful. Invent several phrases that reinforce your determination to stay on your plan.

Here are a few ideas:

• I'm totally determined.
• I've done it before and I can do it again.
• I'm using a great weight-loss plan.
• I'm capable of accomplishing anything!
• Others have done it and so can I!

Inspire yourself with real-life stories of other's weight-loss. Practice saying "I can do it" over and over until you push them deep in your mind. You will succeed!

1. Tell yourself "I can do it" at least 10 times. Use this to cheerlead yourself through the entire day!

2. In your notebook, wirte "I can do it because..." and then add a few supportive phrases such as "I'm capable of doing anything".

3. Read your phrases often, using them to reinforce your goals and build your enthusiasm.

Day Six

Protect your program...

No one will ever care as much about your diet plan as you. So it's your job to prevent people or events from pulling you off track.

Anytime you feel pressured to eat something, you can sidestop the food pusher by hinting that you'll eat later. Respond with "Not just yet; I'm going to wait a little while". If asked again later...respond with "Thanks, but I'll still wait a little bit".

1. Watch for chances to respond to food invitations by using the line "Not just yet; I'm going to wait a little while".

2. Identify at least three high-risk times or events such as family gatherings or quiet weekends. In your notebook, write down how you'll protect your diet program during each of these.

3. Do at least one thing today that reinforces your determination to protect your program at all costs.