CARD #1: Advantages of Weight Loss

• Be healthier.
• Look and feel better.
• Live longer.
• Feel confident.
• Exercise stronger.
• Have more energy.
• Your personal reasons:
  ________________________
  ________________________
  ________________________

CARD #2: How to Eat

• Eat with a clear mind.
• Focus on eating only.
• Chew your food and eat slowly.
• Drink water.
• Pay attention to your body signals.

CARD #3: Remove Temptation

• Remove all tempting foods.
• Use smaller dishes and utensils.
• Ask for help from friends and family.
• Make your workplace ‘Smart’.
• Be strong, say ‘No thank you’.

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CARD #4: Make Time for ME

• Find time for yourself.
• Set aside 30 minutes ‘Me Time’ EVERYDAY.
• Kids to partner and cell phone off.
• These minutes are yours alone.
• Use this time to relax, visualize, and plan.
• Make your health a priority.

CARD #5: Listen to Your Body

• Wait 20 minutes when feeling hungry.
• Drink water to test if it’s real hunger.
• Put your fork down and drink water regularly.
• Learn to experience hunger—You won’t die from it!

CARD #6: Fight Consumerism

• Understand that you have been brainwashed to eat by the media.
• This mindless eating harms your health and robs your wallet.
• Immunize yourself to food commercial and packaging.
• Eat healthy food with minimal preservative.
• Natural food is the best choice.

CARD #7: Craving Control

• Use a low or no-calorie alternative.
• Celery, diet drinks, no sugar gelatin or popsicles.
• Be firm—‘No’ is ‘No’.
• Get busy, do something else.
• Move away from the craving trigger.
• Compliment yourself on succeeding.
• If stressed, try to relax.

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CARD #8: Planning

• Know ahead what you’ll be eating.
• Grocery shop with a list.
• Decide what to order before the waiter comes.
• Order less; share a main dish.
• Plan your dinners a week in advance.

CARD #9: NO

CARD #10: Stop the Stupid Talk

• I’ll only eat this one time.
• I don’t want to waste it.
• It’s a special occasion.
• I’ll go back on the program tomorrow.
• ‘It tastes good! I want it! I deserve it!’
• This is stupid talk. Stop it!

CARD #11: Stop, Listen, Think Smart

• Stop and check yourself.
• How were you today?
• Get back on track, if necessary.
• You haven’t ‘blown it’.
• Anytime is a good time to get back on your program.

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CARD #12: The Scale and You

• Plateaus are normal.
• It’s ok if I don’t lose weight one week, as long as I’m honest with myself.
• I will weigh in even if I went off program.
• I will not be disappointed and sabotage my success so far.
• I will learn from it, get stronger and WIN.

CARD #13: Power of Positive Thought

• I am strong, I can do this.
• The Smart for Life lifestyle coaches will help me and support me along the way.
• I don’t care what people think, my health is more important.
• Nothing tastes as good as thin feels.

CARD #14: Place on Refrigerator or in Kitchen

• GET OUT OF HERE NOW!!!!

CARD #15: Dealing with Saboteurs

• God, if you can’t make me thin, make all my friends fat.
• It’s ok to disappoint others. Say ‘No’.
• Be firm – not shy in your communication.
• Is pleasing others more important to me than improving my health?

CARD # 16: Visualization

• Close your eyes.
• You are at a healthy weight.
• You are running on the beach.
• Sun on you, wind blowing, nothing is jiggling.
• Happiness comes from within.

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CARD # 17: Alcohol

• Makes me eat more, stops fat burning.
• Bitters and soda.
• Choose soda.
• Avoidance for now.
• Moderation for later.

CARD #18: Emotional Eating

• Eating doesn’t make me feel better.
• It only masks the problem.
• Will my situation improve after I give in?
• Choose alternatives.

CARD #19: Believe in Yourself

• How much have you lost so far in your life?
• What if you would have never gained?
• This time it is a lifestyle change.
• Be happy with what you have achieved so far.
• Problems will arise, but I will solve them.

CARD #20: Exercise

• We will give you those cards when ready.
• ARE YOU READY?

CARD #21: Maintenance

• You’ll receive your cards when you are truly ready.
• ARE YOU READY?

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