Getting Your Head In The Game Of Weight Loss
We
know what we have to do to get the weight off, but knowing it and doing it are
two different things. We know that we
have to decrease our calories and increase our exercising.
To change your
weight, first change your mind
Research shows that
one of the most important factors that influences weight loss success is your
attitude – whether or not you believe (and keep on believing) that you can make
the changes you need to make to lose weight, and that they are worth doing. This
is because what you think, affects how you feel, and in turn the actions you
take.
The best way I can
describe this positive mindset is ‘getting your head in the game’ about food
and weight. It’s not something I can easily put into words – but you will know
when it happens. From my own personal experience, I truly believe that it is the
key to success. Don't try to go
it alone.
Understand Why You Eat
Sometimes hunger is at the bottom of the list as to why you eat. Do you struggle to know what true hunger
feels like? We are truly blessed in this
country to have all the food we have to eat.
Do you find yourself in the fridge, even though you've recently
eaten? If your answer was yes, then you
know hunger isn't the reason. More than
likely some negative emotions like: feeling angry, lonely, sad, stressed, anxious,
bored, has triggered a habit of using food to feel better.
The urge to eat can be so much of a habit, that you feel your lack of willpower is
out of control. This is a learned conditioned
response. If something triggers the
response, then you want to eat. You can
break this habit.
How to break the habit
The first step is to identify when these urges strike.
When you find yourself at the fridge when you aren’t hungry, ask yourself ‘why
do I want to eat? What am I feeling?’
Think back to why you feel the urge to eat. Then ask yourself is there another way you
can feel better without food? Find
something that works and make a new habit.
The more you do the new habit, the more the eating when you're not
hungry hold becomes weaker.
Practice Positive Self-Talk
When you look in the mirror do you talk to yourself like
the following? "I'll never be
slim. I've only lost a measly 5 pounds
in four weeks. And I broke my diet last
night. I may as well give up." Or do you say "This is going so well,
that pound has really made a difference.
I enjoyed a treat last night, now I'm really looking forward to watching
the next 5 pounds disappear."
Both of these are examples of ‘self-talk’ – automatic
thoughts, or statements all of us constantly make to ourselves - which
influence how we feel and act. Self-talk must be positive and constructive.
If you've had on and off battles with your weight over the
years, it's highly likely that you have been talking negatively about yourself
more than being positive.
Self-talk that says 'you're hopeless', can make you feel
like a failure which, can trigger you into the action of overeating and or
totally giving up trying to lose weight.
One thing I can tell you is that the self-talk you put in
your mind stays there, so if the last thing you said to yourself, is that 'I
still look fat' or 'I will never be slim' that feeling is what stays in our
minds.
How to Do It
The
trick is to recognize that you are talking about yourself negatively. Keep a
diary of your feelings. Turn the
negatives into positives. Stay on track.
Tell yourself 'You Can' Believe that you can...because You can!
Remind yourself of your why
It
helps you to regularly remind yourself of why you are making changes, it helps
to keep you motivated. It doesn't just
happen. You have to practice it. Ask yourself, if you really want to eat that
food in front of you. This becomes the
prompt for you to make a conscious choice, weigh the pros and cons of making
that choice.
Picture Yourself Thin
Visualize your
future self, six months to a year down the road, and think of how good you'll
look and feel without the extra pounds. Dig up old photographs of your thinner
self and put them in a place as a reminder of what you are working toward. Ask
yourself what you did back then that you could incorporate
Have Realistic Expectations
When doctors ask their patients how much they want to weigh, the
number is often one that is realistically attainable. Have a realistic weight range instead of a
single number.
Look ahead 12 months, and would you be happier being 12 or even
24 pounds thinner? That only amounts to
1-2 pounds per month, which is totally doable!
Set Small Goals
Make a list of smaller goals that will help you achieve your
weight loss goals. These mini-goals should be things that will improve your
lifestyle without wreaking havoc in your life, such as:
Eating more fruits and vegetables every day.
Getting some kind of physical activity for at least 30 minutes a
day. Every day.
Drinking less to no alcohol, if you do only on weekends.
Eating low-fat popcorn instead of chips
Being able to walk up a flight of stairs without gasping for
breath.
We all know that change is hard and it is especially difficult
if you try to make too many changes, so start small and gradually make
lifestyle improvements.
Get Support
We all need support, especially during the tough times. Find a
friend, family member or support group you can connect with on a regular basis.
Studies show people who are connected with others, whether it's in person or
online, do better than dieters who try to go it alone.
Create a Detailed Action Plan
Plan
your healthy meals and fitness for the week.
Planning ahead is 80% of the battle.
If you're equipped with a detailed plan, results will follow.
Schedule
your workouts like you would an appointment.
Pack healthy snacks or meal replacement bars so you won't be tempted to
eat the wrong kind of foods.
Make
your health a priority by building such steps into your life, and ultimately
these healthy behaviors will become a part of your daily routine.
Reward Yourself
Give
yourself a pat on the back with a trip to the movies, a manicure, or whatever
will help you feel good about yourself and your accomplishments. (Do Not Use Food!)
Reward
yourself after you have met one of your mini-goals or lost 5 pounds or even a few
inches around your waist, so you recognize your hard work and celebrate the
steps you are taking to be a healthier you!
Ditch Old Habits
Old habits die hard, but you can't continue to do things the way
you used to if you want to succeed at weight loss.
Slowly but surely, try to identify where you are engaging in
behaviors that lead to weight gain and turn them around with little steps that
you can easily handle without feeling deprived.
Get rid of tempting junk food!
Clean out your pantry and fridge, and replace it with healthier options.
Keep Track
If
you are working out every day and you are eating healthy, don't go so much by
the scale but how you feel. How your
clothes feel. I am not saying don't
weigh at all. Just not daily. Take your measurements. Keep a journal detailing what you eat, how
much you exercise and your emotions.
Keeping track of this information helps promote positive behaviors and minimizes
unhealthy ones. Tracking your food
intake could help you resist that piece of cake.
Journals
are a form of accountability, that help reveal which strategies are
working. When you are accountable, you
are less likely to have food disassociation's.
