Thank you for sharing and being part of this journey! Remember, this is a safe and confidential space, so please have your cameras on with your name displayed on Zoom (join HERE!). Join the chat, share your stories, and reflect on the topics. Here’s the link to our calendar: Project Reset Calendar. Try to stick to a consistent time each week, but we understand if you need to switch sessions.
In this week’s session, we will dive into the power of Cognitive Behavioral Therapy (CBT) and how it can be a game-changer for your bariatric journey. So, what exactly is CBT? It’s a proven method that helps you identify and challenge negative thought patterns—what we call “stinkin’ thinkin’”. CBT equips you with tools to reframe those thoughts, boosting your confidence and increasing your chances of long-term bariatric success.
A key part of CBT is understanding triggers—the things that can lead to unhealthy habits. These triggers can take many forms:
While it’s natural to focus on what triggered your behavior, we will emphasize that the trigger itself doesn’t matter as much as how you think about it. Eating is not automatic—it starts with a thought. By becoming more aware of your thoughts, you can start to make mindful, intentional choices that support your goals.
This week, as you encounter different triggers, ask yourself: “Which muscle do I want to strengthen—my ‘giving in’ muscle or my ‘resistance’ muscle?” This simple shift in thinking can help you stay focused and build healthier habits. After our live Project Reset session this week, you will be equipped with powerful CBT tools to not only recognize your triggers but also master them, making lasting behavioral change possible.
As you begin prioritizing movement in your daily routine, here are a few simple tips to help you get started. Whether you’re easing back into exercise or looking to shake things up, these strategies can make it easier and more enjoyable:
For more ideas, check out our Mission Movement Infographic. How do you plan to add movement into this upcoming week?
This week, we explore how Cognitive Behavioral Therapy (CBT) can help you manage triggers, but let’s not forget that nutrition plays a vital role in your journey. Planning your meals with intention can help prevent mindless eating and strengthen those healthy habits you have been working on. By combining the headwork with balanced, nourishing meals, you’ll set yourself up for greater success.
In line with that, we’ve provided a week of meal plans complete with delicious recipes, a shopping list, and nutritional breakdowns. Each recipe includes the macronutrient distribution (proteins, fats, and carbs) to help you stay mindful of what you’re consuming. These meals are designed to support your goals, keep you full, and fuel your body the right way! Enjoy!
In this week’s small group session, we talk about something we all face at some point—emotional eating. You know how it goes: a rough day, a stressful moment, or even boredom hits, and suddenly, food feels like the answer. It’s that emotional eating cycle—where you turn to food for comfort, feel better for a minute, and then end up feeling guilty or frustrated afterward. The truth is, it’s not about the food itself; it’s about the feelings and thoughts behind it.
To break this cycle, we will work on using some practical CBT strategies. The first step is recognizing the triggers—whether it’s a tough day at work, feeling down, or even just being around certain people or places. Once you catch that, it’s about pausing and asking yourself, “Am I really hungry, or am I just trying to feel better?” That little pause gives you the power to choose a different response. Instead of heading to the fridge, you can try something like journaling, going for a quick walk, or even just taking a deep breath. The goal isn’t to be perfect but to slowly shift how you handle those moments. With practice, you’ll start to feel more in control, and those tough emotional moments won’t always lead you back to food.
Next week, we’ll dive even deeper into what we like to call the “emotional eating rollercoaster.” You know, those ups and downs where emotions take you on a ride, and food becomes the coping mechanism. We’ll explore why this happens and give you even more CBT tools to help you manage those twists and turns. Get ready to take control and feel more grounded, even when life gets tough!
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