How To Successfully Sticking With A Weight Loss

Program

When you truly consider the weight-loss process, the battle waged is mostly in your

mind. "Should I eat the corn muffin with butter or would it be better for me to have

margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so

caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower."

It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet

that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts

to more adaptive, positive self-statements. As with most things worth doing, this

requires a bit of practice. First, become aware when you're using a negative statement,

then determine what about that thought is faulty and finally, replace it with a

self-defense response or coping thought.

In the corn muffin example, instead of listening to "I'm such a pig" which clearly

mislabels who you are, respond with "Pigs are animals and I am human. I don't have to

be perfect."

Many people cannot change their eating habits until they change their thoughts about

food, eating and drinking. By shedding "distorted" thoughts and replacing them with

productive ones, eating habits can be changed. It is possible to rid yourself from many

self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to

change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people's values, not ones chosen by

the person who wants to lose weight. Additionally, should statements reflect an

attempt by the dieter to motivate herself without really believing in the value. Better to

determine what works for you. "I will eat up to two Hershey kisses daily and

thoroughly enjoy them."

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All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An

all-or-nothing individual views the world as black or white. Since there is no allowance

for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating

all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does

not arise from the behavior... maybe the problem is with the diet that does not allow

for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way

to include pizza in my diet without feeling like a failure. Let me try having a salad

(dressing on the side) before the pizza to take the edge off my hunger."

Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not

good or bad. While it is true that some foods have more nutrients or are more

fiber-dense than others, all foods can be enjoyed. How we think about food colors what

we eat and how much we eat. If a food is labeled as bad (such as fries), then for many

individuals that food is taboo. When one eventually succumbs to eating the forbidden,

French fries, bingeing may result. Rather than continue with dichotomous thinking of

good food/bad food, shift to allow space for all foods you like without judgement.

Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small

portion of fries. They really satisfied me."

Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is

extremely helpful to view your body in terms of what it can do for you. For example,

when you look in the mirror, instead of zooming in on your stomach which "looks five

months pregnant, although your last baby was nine years ago" tell yourself "my body

has given life" or "my body enables me to go where I want to and allows me to have

fun."

The conversations that are going on inside your head cannot be stopped. However,

what you can do is to be aware of negative self-talk and understand that it has little to

do with actual reality. When you believe this, you can respond to the critical voice with

a more objective, coping thought. Although negative thoughts may not be stopped

entirely, they can be quieted by listening to your compassionate, caring voice. In much

the same way you would sympathize and listen to a close friend, listen to yourself. Be

your own best friend and chances are you'll have greater weight loss success.

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1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more

fruits and vegetables. After you have that under control, add exercise. If you hate to

exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that

while you are exercising you are burning calories and not eating. Also, it will be easier

if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who

wants to lose weight and compare notes, weigh-in together and maybe even have a

contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn

more calories. Also, muscle takes up less space than fat so you will be smaller (but

probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

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5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will

weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop

completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy

it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy

junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat

after 8pm and not only will you avoid those added calories but you will sleep better.

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10. Give yourself a treat

When you tell yourself that you can't have something you want it more. Give yourself a

treat once a day (ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

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Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back (and

more) just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you

eat.

19. Keep pre-cut vegetables

... and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit.

Create good eating habits.

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