I hope everyone enjoyed the break for the holidays! New year started 4 days ago but it didn’t feel right to get back on track until Monday. If you’re looking for a time to get back on track, or you have summer goals, the time to start is now! Back at it tomorrow!

I added a page in the progress and maintenance section regarding lessons that can be taken from the National Weight Control Registry. The NWCR tracks thousands of individuals who have lost significant weight and kept it off long term (often 30+ pounds for years). There are some great insights here - many things we commonly discuss in the classroom. Let me know what you all think!

Delay and disrupt automatic behavior Most overeating happens automatically. Create “speed bumps” — small moments of pause before eating. Application: Before you eat, ask - Am I hungry? - What emotion and I feeling? - Will this move me toward or away from my goal?

Timely going into the holiday... Lapses ≠ failure "Slip-ups” are normal and expected. The goal isn’t perfection — it’s consistency and growth. - Application: If you go off-plan, reflect briefly (“Why did that happen?”), learn from it, and immediately move forward without guilt. Momentum matters more than perfection. Don’t let a lapse for one meal or one day turn into a week, a month, and so on.

The next several of these are all about the psychology of behavior change as it applies to food and health. Awareness before action: Most people don’t overeat because they lack willpower — they lack awareness. Identifying WHY you eat (stress, boredom, habit, reward) is the first step to lasting change. - Application: Track your food, emotions, and hunger cues for one week without judgment. You’ll start to see patterns that drive your eating.