We get the skinny from Eating and Behavioural Therapist
James Lamper on how to get into the right mindset to lose those extra pounds!
Beach body, here we come...
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1/ BELIEVE IN YOURSELF
It doesn’t matter if you’ve tried and failed before –
negative thinking won’t help you. ‘You need to believe that you are capable of
changing your thoughts and behaviour,’ says Lamper. ‘Believe that you can and will lose
weight!’
How: Lamper suggests setting an alarm on your phone so that
positive messages pop up at times when you’re vulnerable to eating junk food.
Check our our favourite motivational mantras for some
inspiration!
2/ GET MINDFUL
‘Focus on the here and now when you eat,’ says Lamper. That
means really paying attention to the taste and texture of your food and the
pleasure you get from eating.
How: At every meal (even a quick snack!), make sure you turn
off your TV, phone and computer and tune into your food experience (sorry, the
next episode of Orange is the New Black will just have to wait).
Also, put down your cutlery between every mouthful - this literally forces you
to slow down your eating.
3/ CHALLENGE TOXIC THINKING
It’s normal to relapse and have moments of weakness when
dieting, but don’t let these moments ruin all your hard work. Instead, try to
think about why you’re having these thoughts. Next time you start
reaching for the biscuit tin, catch yourself mid-unhelpful thought and replace
it with a more helpful soundbite, advises Lamper.
How: For example, instead of, ‘Oh go on, I deserve this,’
say to yourself: ‘I’m full, but I want to reward myself - how else can I
nurture myself right now?' Then treat yourself in a non-food way. Massage,
anyone?
4/ TRACK YOUR JOURNEY
Not only is it easy to forget those extra calories you’re
mindlessly consuming (milk in your tea, handful of nuts at the bar, a bite of
your friend’s dinner – you know the drill), but it’s just as easy to lose track
of how what you’re feeling affects what you eat. Always reach for a sugary
snack before your boyfriend's mum comes round? Yep, that'll be stress eating.
‘Track your eating, feelings, successes and challenges’, says Lamper. ‘This
will help you recognise patterns and how to avoid them, plus keep you focused.’
Focus = dieting success!
How: It may sound boring to track your life, but with the
help from nifty apps like Evernote,
it's surprisingly easy. Check out more health and fitness apps to help you get the
results you want.
5/ SLOW DOWN
OK, time to get real. There is no fast-track to weight loss
– at least not if you want long-term results. ‘Dump the magical thinking of
instant weight loss, says Lamper. ‘If you want to be slim, then knuckle down
for a lifestyle and mindset overhaul.’
How: 'Mark a date in your diary in six months time and put
down a realistic target weight. Next, list all the ways you want to change your
life and thinking. Now you've got a plan for a total life overhaul, that
includes weight loss.'
I like this article as it deals with the one aspect that only the individual can control and that is, personal mind set. All the personal trainers and equipment in the world can't help you, if you are not ready to make a life style adjustment and become totally committed to what you are trying to achieve. I especially like the Tracking Your Journey paragraph and would take that an extra step by advising clients to produce a vision book. Your vision book should lay out your goals in exacting detail with reasons why you are doing it and perhaps most importantly, who you are doing it for. Take pride in your vision book, up date it regularly and look at it last thing at night, every night, so you end the day with a positive thought.
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